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July 22, 2013

7/23 "...That Dark Place"

The dark place is the place you go when you push past all of the mental barriers and all of the little gremlins telling you can’t into a new frontier of pain, mental toughness, and overall performance.Going to the dark place is a tangible skill!Here are 5 things you need to know about that place.1. “That dark place” is somewhere we all are able to go.Each and every one of us is capable of pushing our bodies beyond our preconceived mental limits. Have you ever experienced a workout where you pushed yourself harder than you ever thought you could because someone was standing right beside you yelling at you to “pick the bar back up!”?2. Just like any other skill it can be developed and honedAt first this may mean asking that friend to push you to that place once every week. After experiencing both the process to access that place, and the feeling when your there, you will begin to understand how to get there on your own.3. We can train ourselves to turn it on or offYour mind can only operate in this state of pushing new frontiers for so long. For an all out sprint workout, 1-4 minutes (think “Fran”), you may be able to lay on the gas and stay in that dark place all the way to the last rep. In a longer, 8-15 minute workout, you may strategize your pace and only make that grueling push in the last handful of minutes.4. There is no limit to exploring how far you can goWhether you have no idea what I’m talking about or you’re a seasoned practitioner, there is always opportunity to improve. Here are some areas you can measure improvement.level of intensity you are capable of pushing yourself too (power output)level of intensity maintained over time (capacity)ability to choose which workouts to apply this skillhow to use this skill strategically based on the given workout5. It can be overtrainedGoing to that dark place is extremely painful and taxing on all of our systems including mental, emotional, and psychological.This skill is like building a muscle. Consider the rest that is needed to effectively recover after majorly taxing a certain muscle group. The same recovery is necessary for your willpower and mental toughness capacity....The dark place never gets comfortable, and it never gets easier. And this of course is the ultimate beauty of developing this skill!***This article is from 1a) 4xME chin ups1b) 4×5 Push press (work to heaviest possible)1c) 4×10 GH raises (if unable to perform and/or didn't WOD yesterday, 4x10 good mornings).Sets have :60 rest after each. Perform in order, a, b, c. Do this 4x).WOD:800m run, 40-push-press at 65% 1RM Shoulder Press (every time you put the bar down do 10 2-for-1 jump alt. lunges and 10-burpees)Finish with a 500m row for PR. The Row time is your score.[learn_more caption="NEWS"]Interested in mastering ring dips and pullups? Check out Tyler's progression program:dips: ups:***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! plans are now underway. They are building the garage door as we speak, the floor and walls are going to get cleaned and leveled, new lighting is being put in, and the wall will be torn down soon after. They expect to be nearly done in July, weather and other things permitting.CrossFit Kids is coming soon, after or nearly after expansion is done! If you are interested, please contact Tyler with your child's name and age!Our Sunday morning Bradford Beach WODs and Hooverball are coming soon! The up and down weather is messing us up right now! Stay updated on the calendar and Facebook!Our L2 classes will be starting up soon (we will be changing the name to Advanced CrossFit). We plan to have a test out day every month for which you test out to enter this class. It's an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: are continually evaluating the needs of our class times. Be on the lookout for test time slots to see the popularity.As always, please continue to look on our website for updates, along with Facebook. If you are on Facebook, but not in our internal private group, please let Tyler or another member know and we can add you.Original Paleo Kits and Beef Jerky are back in stock! Also, be sure to try the RX bars coffee flavor!Want "Voodoo" bands but hate the price? After all, it's just rubber! I'd go with the black or orange ones here: no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.If you leave a pool of sweat, there is a mop and bucket. Use it. It's not only for coaches.Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.[/learn_more]

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