Ok we all might fall into the B category from time to time, but you goal is not to be a total B!

 The tale of two athletes this will take roughly 5 minutes to read through and is worth the time!  

Score how many times you feel like you would fall into category A or category B.

 Athlete A scales movements down or up on a regular basis, with an understanding that this is sign of intelligence, not weakness.

Athlete B does every work out or attempts every work out as prescribed even when the little voice inside says things like, “You are sore today”, or, “This is a tad outside your ability level.”

Athlete A is in the gym 3-4 times a week and bases the decision on whether or not to train on how the body and mind feel. 

 Athlete B is in the gym less than 2 times a week, and chooses what workouts to show up for based on what the movements are, not how the body feels.

Athlete A understands the importance of rest days and takes them on a regular basis, even if the workout of the day is their favorite.

 Athlete B has trained 6 days a week for the last 6 weeks, and wants to know what more work that they can do.

Athlete A understands that there are progressions for EVERYTHING we do inside the box, and will ask a coach what is the next logical progression.

 Athlete B says, “progressions, who the hell needs those? Muscle Up here I come….AAAAAAAAAAAHHHHHHH my shoulder”!!!!!

Athlete A listens to the coaches when the coaches make a recommendation on how to fix a movement or improve a certain area of a movement. Believe or not, your coaches may know what they are talking about.

Athlete B chooses to ignore the coaches corrections or cues, and continues to look like a monkey f****** a football.

Athlete A has goals written on the Whiteboard, written on a notebook, or written down somewhere, and understands that it is a process to reach those goals. 

Athlete B has no goals, and looks at what we do as exercising and not training. 

Athlete A understands that the cornerstone of any fitness program is your nutrition, rest, and hydration. 

Athlete B has an understanding of this, but refuses to make any changes and is  dumbfounded as to why there have been no change in their body composition since joining the gym.

Athlete A shows up early to class, and spends extra time addressing weaknesses such as mobility, so that they can improve in certain areas. 

Athlete B recognizes that they’re bad at a certain thing, and avoids it at all costs, and then wonders why there is no improvement in the area. 

Athlete A understands that intensity is important in workouts and works very hard, but not at the expense of mechanics and consistency.

Athlete B understands the importance of intensity and nothing else, and fails to demonstrate it in workouts by short-changing reps or movements that they could do better if they chose to.

Athlete A understands that what we do is a process and nothing comes without hard work and patience.

Athlete B expects to be in the CrossFit Games within one year.

Athlete A understands that all of John’s jokes are funny and laughs accordingly.

Athlete B has a horrible sense of humor and needs to think John’s jokes are funny.

Athlete A understands that the coaches have your best interest in mind when recommending scaling or substituting. 

Athlete B see’s the coach as trying to hold them back and not let them fly like the beautiful bird they see themselves as.

Athlete A comes into the box, works hard, cheers others on, and is pleasure to be around in general. 

Athlete B makes the Grinch look like someone I would want to hang out with.

What is your score? 

I will leave you with these parting words,

“Do your best NOT to to be a TOTAL B”!!!


John’s thoughts for the day.