“Practice the philosophy of continuous improvement. Get a little bit better every single day.” – Brian Tracy

Thought of the Day

As an adult or late adolescent, it’s easy to make excuses to stay comfortable, stuck in place, and avoid trying things that will help us expand and grow in different ways. This can show up in subtle ways—like excuses for why you don’t need to work on a less desirable movement such as overhead squats—or in bigger ways, like avoiding changing harmful habits or taking control of your fitness routine and making it a priority. But each day, we get to choose what we will invest in. Will you choose to challenge yourself with growth or continue down the path of comfort?

The reasons in your head may sound convincing, but will following them move you toward growth—or keep you stuck in the mud?

Last Saturday, we had Olympic silver medalist Hiroaki Hiraoka teaching a seminar at Steveston Judo Club. It was run in two two-hour sessions with a lunch break in between. To say that Sensei Hiroaki and I have different styles may be an understatement. He is very graceful, a smaller guy, and makes every subtle movement and detail stand out. I, on the other hand, have less grace and more of a crushing style in my judo movements.

The first throw that he taught us, and is an expert at, is one of my worst throws. Imagine being in a new CrossFit space, and your least competent movement is all you’re working on. That was me at the seminar.

Luckily for me, I had a great partner and sensei’s to help. Even with my lack of grace, we both made improvements and left better than we came in. In the next judo class I teach, we’ll use some of the movements and skills we learned on Saturday. And yes, that means teaching a throw I’m not as good at and getting mildly uncomfortable. But many of the athletes I teach really like this throw and are working hard to improve it.

The coaching isn’t about me—it’s about how I can give the participants the tools they need to improve. Have you ever resisted something that could benefit those around you because it made you uncomfortable?

At Empower, we offer a safe space for you to get out of your comfort zone. In tomorrow’s workout—squat cleans, power cleans, and front squats—these may not be your best movements. But how will you use the session to improve? Will you work on racking the bar, getting underneath, or minimizing the early arm pull?

These lessons in the gym, for both ourselves and our youth athletes, aren’t just for the gym. They are opportunities to foster a growth mindset in everything we do. Will you hide from a challenging project at work or school, or are you willing to put yourself out there and get the support and help you need to grow?

The youth and people you care about are watching. How will you use today’s discomfort to make gradual improvement for tomorrow?

As adults and adolescents, it’s easy to hide and stay in our comfort zones. But the lesson we should be living and modeling is one of continuous and gradual improvement. That only happens when we allow ourselves to step outside of comfort and take on things that stretch us.

The workout of the day, or a seminar with an Olympian, are just two opportunities to answer that call. The real growth happens when we carry those lessons into the things that matter most.

Thursday

Warm up

Dynamic warm up

Tech

Squat clean

Front squat

Power clean

Wod

5 sets

Squat clean + Front squat

5 sets

3 Power cleans

Cool down