“The journey of a thousand miles begins with one step.”
Take a moment and think about your career — where you are now, how far you’ve progressed, and so on. Do you like where you are?
Okay. Now, if you do like where you are, take a moment and think about how you got there. How did you get your start? When was the first time you did (insert the first time you did something to advance your career here)?
First steps don’t just apply to your career. They apply to everything you want to accomplish in life. For example, I’ve been doing CrossFit for over four years now. I’ve come a long way in that time, but there are still a lot of things to accomplish. I wouldn’t be where I am had I not taken that first step into that gym one day.
I’m sure you’ve heard the age-old quote: “there’s a first time for everything.” I’ve taken countless first steps to get to where I am now, and I’m still going. I probably won’t stop taking them until I’m six feet under.
So where do you want to be in your career, or, for that matter, your life? Do you like where you are? What first steps are you going to take to get there? Wherever it is that you want to be, the only way to get there is if you take that first step.
My previous post got me thinking about setting goals. I mentioned in my previous article that I hate setting New Year’s “resolutions.” I didn’t want to get into why in that article.
Well, in this article, I want to get into exactly why.
How many of you have made New Year’s resolutions? How many of you made them in years past? How many resolutions did you keep?
If I had to guess, probably not many, if any.
This is why I hate resolutions. They’re almost guaranteed to fail. Case in point: for those of you who go to a gym and work out, how packed is the gym in January? In all likelihood, it’s packed with people who resolved to go to the gym and work out this year.
Now, how many of these people are still at the gym by the end of the year? Or by July? Or even April?
I gave up making resolutions a long time ago. All I was doing was breaking promises to myself. And every time I did so, I just ended up disappointing myself.
Don’t set resolutions. Instead, set goals. If you want to do something to better yourself, setting goals is far superior to making resolutions.
Goals are measurable. Let’s say you make a resolution to lose weight and go to the gym. That’s awfully vague, isn’t it? That can mean almost anything. Let’s say you join a gym on January 1, do one workout, and never go again. You might say you broke your resolution. But did you really? You went once. That counts, doesn’t it?
However, let’s say you set a goal to lose ten pounds by the end of the year. Now you have something to shoot for, and it’s something that can be measured. You can keep track of how much weight you lose until you reach your goal, and you can measure aspects (calories, number of workouts, etc.) that will help you get there.
A goal is a target. In addition to being measurable, a goal gives you something toward which you can aim. You might hit it. You might not. Either way, you gave it a shot. Resolutions, on the other hand, are almost always doomed to fail.
If you miss your goal, that’s okay. When you break a resolution, you feel like you failed. It brings you down. It un-motivates you. However, if you miss a goal, it’s not the end of the world. You can either try again, or reset your goal toward something more manageable.
Speaking of being more manageable…
Goals are adjustable. If you find that a goal is unattainable, you can adjust it so it’s more attainable. And once you reach a goal, you can reset a higher goal, which will make you even better.
Goals can be set any time. Ever make a resolution in July? I didn’t think so. However, you don’t have to wait until the new year to set a goal. You can set them any time you want.
(There are probably a bunch of other reasons that aren’t coming to me right now.)
Personally, I’ve set a few small goals. For one thing, I don’t have much arm strength, so I struggle with any workout routine that involves supporting my own weight with my arms — pull-ups, rope climbs, handstands, etc. I set a goal of doing at least one real pull-up by the end of the year. Also, my home is, admittedly, a cluttered mess (it looks like it belongs on an episode of Hoarders). I told my wife that I would set a goal of decluttering a room at a time — the kitchen within a few weeks, the living room a few weeks after that, and so on.
There are a number of others I’d like to set as well, but I haven’t yet gotten around to setting them. As I go along, I’ll figure out what I need to accomplish, set my goals, and take steps to reach them. Again, I can set goals any time I want. I don’t have to wait until next year.
So what do you want to accomplish? What steps will you take to reach them? Whatever they are, you will be more likely to succeed by setting goals rather than making resolutions and empty promises to yourself.
“I gotta run a little faster; I gotta reach for the sky; I gotta come a little closer; even if I lose, I gotta try…”
— Kansas, “Inside Of Me”
“Try not. Do. Or do not. There is no try.”
Every Saturday, my CrossFit gym invites friends to join members for workouts (“Bring A Friend Day,” as it’s called). It’s a little bit of a misnomer, as guests don’t necessarily have to be friends — as one coach likes to describe it, “bring your friends, neighbors, coworkers, colleagues, enemies, ‘frenemies,’ whomever.” It doesn’t necessarily have to be by invitation; anyone interested in trying CrossFit can come to these classes — a type of “try before you buy” session, if you will.
I’ve tried to get friends to go to these sessions, with mixed success. Those who do enjoy the sessions, but I have yet to have one friend (other than my wife) try it out and join the gym. (Admittedly, there are fringe benefits for me to get someone to sign up — a month of free membership, for example.)
What’s interesting is those who don’t try it and outright refuse my offer to join me. (As I tell people, joining me in these sessions pretty much guarantees that I will work out on Saturday!) I tried to tell one friend that I thought CrossFit might benefit her. Not only did she outright refuse to take me up on it, I got the impression that she was actually scared to try it. She would not even keep an open mind about it; she just said, “I will NOT do it. Don’t ever ask me about it again.” End of conversation.
My question: why???
I would never twist anyone’s arm into trying it (well, okay, maybe friends with whom I know I can get away with it), but what I don’t completely understand is why people fear it. I get why people won’t do things like go bungee-jumping (disclosure: I am deathly acrophobic), eating exotic foods (I’ll try almost anything, although I draw the line at anything that has more than four legs, shellfish excluded — Andrew Zimmern I’m not!), or do something on a dare. But why are people afraid to try CrossFit?
I think part of it is that it’s human nature to fear what you don’t know. People will see these images of CrossFit (I often post what I do on Facebook) and immediately get the impression that they’re expected to be able to lift large amounts of weights, be pushed to do double-unders, or be able to do pull-ups right off the bat. The fear of “gymtimidation” comes into play. People who fear it are likely afraid of being embarrassed or injured.
First, one of the selling points of CrossFit is that anyone can do it. I’ve seen people as old as eighty (and even more!) in the gym. I once saw a guy who had the use of only one arm in a workout (it was interesting watching him on a rower and an Assault bike). I’ve seen newbies who struggle with weightlifting form. Even I have my own struggles; I can’t (yet) do any moves that involve pulling myself up (pull-ups, muscle-ups, rope climbs, etc.), I have trouble with movements that involve squatting (I was diagnosed with osteoarthritis in my knees), and I’m not exactly the fastest runner (for me, there’s almost no difference between a jog, a sprint, or a fast walk). Heck, even some warmups can sometime leave me out of breath.
However, one of CrossFit’s selling points is that it is scalable. You are never asked to do anything you are not capable of doing. If you have trouble with pull-ups (like I do), you can do barbell pull-ups or ring rows. Unable to do a certain type of weightlifting movement? Don’t worry about the weight; instead, use a lighter weight, an empty bar, or even a PVC pipe, and practice your technique. Whatever movement gives you trouble, there is always a way to scale it that will allow you to perform it to your capabilities.
I’m sure the fear of being injured comes into play. As I just said, you’ll never be pushed to do what you’re not capable of doing. But one of the selling points for me is that CrossFit emphasizes technique. If you are not sure about how to do a movement, coaches will teach you how. If your form has issues, coaches will tweak it so it is better. Technique is key to anything: the better your form, the less chance you’ll be injured.
I also think the intensity is a factor. CrossFit can get very intense. Admittedly, there isn’t a lot that’s enjoyable about working your tail off to the point where you’re gasping for breath and end up lying on the floor. That’s something that can scare people off. However, how hard you work out is up to you. Intensity is what you make of it. But why is it so intense?
I think it’s because the majority of people who take CrossFit seriously want to improve. People push themselves because they want to get better at what they do. Did a deadlift weight of 305 pounds? Next time, I’m going to try 315. Run 5,000 meters in under ten minutes? Next time, shoot for nine. CrossFit is about making yourself better. While you are not asked to do anything you can’t do, you are asked to challenge yourself and push the limits of what you can do. Even my own gym’s motto is “(Be)tter” (as in, “be better”). I wrote before that you have to get uncomfortable in order to improve. Making yourself better involves going out of your comfort zone. How much discomfort — intensity — you decide to put into it is up to you.
Finally, there’s the phenomenon that Planet Fitness refers to as “gymtimidation.” People are embarrassed by their lesser skill level and are often intimidated by performing in front of other people who are in much better shape. This attitude does not exist in CrossFit. Everyone — even the elite athletes — roots for everyone else to succeed. I remember one time watching the CrossFit Games on TV and hearing the commentator say, “CrossFit is probably the only sport in which the person who comes in last gets the loudest cheers.” Even in events where athletes are finished, they will often go back out into the field to cheer on and encourage those who are still working through the event. Here’s a secret: everyone, at some point in their lives, was a beginner at something. Someone once said that one of the worst phrases ever coined was “do it right the first time.” It’s almost never done right the first time. Fear of embarrassment should never be a factor in trying something new.
Although people have their reasons why they don’t want to try CrossFit, fear should not be one of them. CrossFit can be a fun and exciting way to keep fit. Give it a try. Who knows? You might just get hooked — like I did!
And if any of my local friends are interested in hitting a Saturday “Bring A Friend” WOD, hit me up!
A few of us in the office were discussing plans for the upcoming Memorial Day weekend. I mentioned that I was doing this thing on Monday called Memorial Day Murph (those of you who CrossFit know what I’m talking about). I tried to describe the workout, and I couldn’t remember the movements and rep scheme, so I looked it up. In doing so, I came across this article that talks about “surviving” Memorial Day Murph.
First, I want to talk a little about the article. Doing Murph as prescribed (“Rx’ed,” in CrossFit parlance) is not for the faint of heart (literally — it’s a pretty intense cardio workout). I generally make it a point to make sure I’m hydrated (I do this, anyway) and to make sure that I’ve had something to eat before I attack it. I also make sure that I scale. I am not in the class of Mat Fraser, and likely never will be. (When I was a kid, I had a dream of playing for the Yankees, too. You probably can tell where that went. But I digress.) I have yet to run a full mile; I have enough trouble running a fraction of that. I don’t remember how I scaled it last year; I might have done something like an 800m run (admittedly, I usually end up walking a good chunk of it), ring-rows instead of pull-ups (I still can’t do a pull-up to save my life — I’m working on it), and a reduced number of push-ups and squats. Nevertheless, even scaled down, it still makes for a pretty serious workout. But I will say that if a longtime self-admitted couch potato like me can do it, so can you.
I also want to talk about the spirit of “Murph.” Murph is what CrossFitters refer to as a “hero WOD” — that is, a WOD (Workout Of the Day) that is named for and to honor a hero — in this case, Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. (Memorial Day Murph was even made into a fundraiser.) Hero WODs tend to be intense — moreso than the typical CrossFit WOD. Every Memorial Day, CrossFitters around the country do Murph in the spirit and honor of this fine man who died for his country. It is a way for CrossFit athletes to honor this hero, but it’s also a reminder as to what Memorial Day is about.
And, of course, Memorial Day is known as the unofficial start of summer, and is usually accompanied by barbecue, burgers, hot dogs, and beer. My CrossFit gym is no different; Memorial Day Murph is followed by a cookout, along with plenty of camaraderie. Our gym members are a close-knit group, and I’m sure other CrossFit gyms are similar.
So, I’ll be spending my upcoming Memorial Day holiday hanging out with a bunch of CrossFit athletes while trying not to exhaust myself from a regimen of running, pull-ups (likely ring-rows for me), push-ups, and squats. And a good time will be had by all.
The other day, a thought popped into my head for no reason (that happens occasionally — doesn’t it happen to you?): “I feel like hanging out with my CrossFit family.” I don’t know why I started thinking about it, but I was thinking about the great times I’ve had hanging out with my CrossFit friends outside of the gym — bowling night, playing poker to raise money for charity, going out to dinner, and so on. I’ve been a member of my CrossFit gym for over three years (and counting) now, and I’ve made a lot of great friends in the process. Who would’ve thought that I, a longtime self-admitted couch potato, would happily be spending his free time hanging with a bunch of athletes at a gym?
Ever since I started doing CrossFit, I’ve heard a lot of people refer to “their CrossFit family.” This term, much less, concept, is nothing new. Among all my activities, I’ve heard references to “my music family,” “band family,” “SQL family,” and so on. As it’s been often said, “family” is more than flesh and blood; it’s about people to whom you’ve gotten close and learned to trust. We as social animals thrive on these relationships.
The fact that I’ve managed to stick to a fitness program for more than three years is a huge deal, and I believe that the support system — all these friends I’ve made — is a big part of that. A support system of friends can make almost anything pleasurable. I’ve met a lot of great people in CrossFit, and one of the big things is that these people make me want to go to the gym. When you have great friends and a solid support system around you, anything is possible.
Some time ago, I came up with a new presentation idea that I tentatively titled “The magic of checklists.” The idea is to demonstrate how checklists can improve tasks in any organization. I have a number of ideas regarding this presentation, and I’ll expand upon them in a future ‘blog article.
The book (which I’m still reading) is turning out to be an excellent read: so much so that I’m considering purchasing my own copy, instead of just relying on the one I borrowed from the library. (This way, I can use a highlighter and scribble my own notes in the book.). Yes, it reinforces my ideas about using a checklist to improve upon workplace tasks. But I’m also discovering that there is so much more. Reading this book has enlightened me on numerous ideas that had never occurred to me.
The book hits upon numerous concepts, each of which is worth an entire presentation in their own right. Among them: the importance of communication, organizational structure, teamwork, crew/team resource management, keeping an open mind, empowering a team, following instructions, making adjustments, and doing the right thing. (Since I’m not yet finished with the book, there are likely a number of other concepts I haven’t mentioned that I haven’t yet come across.). When I first picked up the book, my initial thought was, “how much can there be about a simple checklist?” I’ve since learned that a checklist — any checklist, no matter how small — is not simple. And while a checklist is an important tool, it is also a big part of an even bigger process. All the ideas I listed several sentences ago are all part of that process.
I’d like to relay a story I came upon in the book. David Lee Roth of Van Halen was famously known for canceling concerts if his instructions for leaving a bowl of M&Ms with the brown ones removed in the dressing room were not followed. Many people — myself included — decried him for these seemingly cockamamie instructions. However, there was a method to his madness. It turned out that this was a test. If that instruction hadn’t been followed, then it was possible that another critical instruction — like, say, installing bracing to ensure the stage didn’t collapse — had not been followed. (And before you think instructions like these can’t be missed, they can, and they have — sometimes, with disastrous consequences.) It goes to show that there is always more to the story.
Once I finish reading this book and can organize my thoughts, I’ll put out another article and another presentation (hopefully, coming soon to a SQL Saturday near you). In the meantime, I highly recommend this book. Maybe it’ll change your perspective the way it has changed mine.
I know what you’re thinking. “Here we go again with another article espousing the power of positive thought. Just what I need.”
But here’s the funny thing: it’s true. I know this because I’ve experienced it.
For me, the eye-opener happened years ago when I took a Dale Carnegie course. We did a demonstration where I stood up and held my arm out while the trainer tried to push down on it. But here was the caveat: he did this exercise twice. The first time, he told me to say aloud, “I am weak and worthless.” He told me to say it and believe it. And he also told me to fight him as he pressed down on my arm. I fought him as best I could, but he pressed my arm down fairly easily.
The second time, he told me to say — and believe — the words, “I am strong and worthy” (or something like that — it’s been years, so I don’t remember the exact words). He repeated the exercise. This time, I was able to keep my arm straight and stiff.
I sure became a believer that day.
Examples of this abound everywhere, especially in CrossFit. I wrote in a previous article that, at best, I could only stick with a fitness program for a few months. I’ve been going to CrossFit for almost two and a half years (28 months as of this article, to be exact, and counting). The primary reason why I’ve stuck with it is the support system. CrossFitters want you to succeed. They continually push you to be better. I remember watching the CrossFit games where the announcer said, “CrossFit is probably the only sport where the person who comes in last gets the loudest cheers.” I have made a number of friends through CrossFit, and I absolutely love the community.
During my junior year in college, I was struggling with something — I don’t remember what it was — and a classmate sent me his favorite poem, hoping it would pick me up. It did. It has since become one of my favorite poems as well. I have a small plaque with this poem hanging on the wall of my home office. I’ll look at it occasionally, whenever I feel the need.
Yeah, I realize “anti” or “uninspirational” quotes or memes are amusing, and I will admit that I do my fair share of dishing them out. But whenever I feel like I’m coming out on the losing end of something, I’ll try to put a positive spin on it. Don’t let negativity suck you into a black hole. As the poem says, “it’s when things seem worst that you must not quit.”