“Whatever is in me is stronger than what is out there to defeat me.” – Caroline Myss

Thought of the Day

Today, it seems that one of the major things missing for our youth is grit. I’ve heard from parents, grandparents, and coaches how the instant gratification of high-speed internet and TV on demand has made many in the next generation a little softer. They're often unwilling to challenge themselves and, much like adults, afraid to step out of their comfort zones.

When we’re so used to having what we want on demand and not needing to work very hard to get it, how do we build mental resilience?

Think back to the moments that truly shaped you. Were they when everything was going well, or when you faced a challenge? It’s important that we challenge ourselves in appropriate ways and come out the other side better for it.

In CrossFit, each day presents a new challenge. It pushes us physically, but also equips us with the strength to overcome obstacles outside the gym. Doing something difficult is the only way to grow and build resilience.

Working with youth, I’ve seen many breakthroughs—shifting from an “I can’t” mindset to a “can do” attitude. It doesn’t happen overnight, but it can be built over time with the right guidance and opportunities.

What will help us—and the young people in our lives—is mental resilience and a growth mindset. These qualities don’t come by accident or from an “easy button.” They are developed intentionally.

How will you challenge yourself today?
Will it be by stepping into the gym and tackling a tough workout?
Or by deliberately choosing to do something outside your comfort zone?

Growth and resilience live outside of comfort. Let’s help ourselves and those who look up to us by setting the example.

Learning and growing is the path to becoming capable of facing any challenge. For your kids, make sure they have the opportunity to face controlled challenges, experience victories, and see themselves as powerful.

Put down the easy button. Forget the quick fixes. Help them develop grit through mental resilience and a growth mindset built through training. It’s not about perfection but about getting a little better and tackling slightly bigger challenges each day.

Thursday

H: 03-09 Warm up (6 min)

Upper body stretch with a band:

Facing away from the bar; to the side with one hand overhead;

Face pull; both hands in the loop, stretch back muscles

Leg stretches and muscle activation:

plank to touching toes; the greatest stretch; hamstring stretch;

hip flexor

H: 10-22 Tech (12 min)

Row

• Leg-drive; the same moving speed for legs and shoulders

• Row 1 min

Power snatch

• Wide-grip deadlift

• Snatch mini pull

• Power snatch

https://www.crossfit.com/essentials/the-power-snatch

H: 23 (25) WOD

Every 5 minutes for 5 rounds:

5 power snatches

400/500-meter row

Rest with the remaining time in the interval.

Stagger the start with 2 min if more than 6 people in the class

Notes from TW:

• Select a weight that allows you to finish 5 power snatches around 2 min when fresh;

• The same 2 min principle applies to the rower;

• Make sure you have at least 30s to rest between rounds.

H: 50 Cool down (5 min)