Wednesday 06.18.14

Team TLC!

Team TLC!

Weightlifting Wednesday

Back Squat
Work up to a heavy single


On the Minute x 15
Minute 1 – 7 Back Squats
Minute 2 – 14 Push-ups
Minute 3 – 21 Sit-ups

Post Loads to Comments.

That better not be the last Banana Cocoa Fuel For Fire! Photo Courtesy of Jordan Samuel.

“That better not be the last Banana Cocoa Fuel For Fire”
Photo Courtesy of Jordan Samuel.

Coaches Corner with Coach Cheryl

Goal setting can be one of the most beneficial things that a person can do. As human beings, we are driven deep inside to pursue greatness. Our lack of satisfaction with ourselves is what keeps us moving forward. Being hungry is what makes you push each day to be better than you were yesterday. Yet what if you set a goal, that you were unable to achieve? We all know how that feels. Below I have shared an article that I found that I couldn’t have written better myself. As an athlete, I often have to remind myself of these things. Enjoying the process, and putting 110% into each day is what is making me the best athlete I have ever been in my entire life. ENJOY!

Focus on process, not outcome
by Tom Murcko

It seems like the best way to reach a desired result would be to focus on that result, try to move toward it, and judge each attempt by how closely you approximate it. But actually that approach is far from optimal. If you focus your attention and effort less on the results you’re hoping for and more on the processes and techniques you use, you will learn faster, become more successful, and be happier with the outcome.
By default we tend to be forward-looking, goal-pursuing, results-focused. Why? Because we’re wired for a discontentment with the present and a striving for a better future. Because results are easier to measure and evaluate than processes. Because we know others judge us based on results and we tend to care too much what others think.

But focusing on process rather than outcome is a much better strategy. Why?

-It eliminates the noise of external factors. Success can follow a flawed effort and failure can follow a flawless effort. In those cases, judging performance by outcome will reinforce the wrong techniques. You’ll achieve mastery of a new skill more quickly if you can learn to detect those cases and reinforce the correct processes whether or not they happened to lead to the desired outcome in that instance.

-It encourages experimentation. When you’re wholly focused on a specific desired result, you’re less willing to try long shots, less inclined to experiment, less open to serendipity, and less likely to stumble on an even better outcome than the one you were aiming for

-It lets you enjoy the process more. Life is lived in the present, not the future, and happiness is a process, not a place. Focusing on process will let you engage more deeply with the present and experience it more fully, which will help you learn faster and experience life more completely.

-It puts you in control. You have only partial control over whether you reach a specific external goal. But you have complete control over the process you use. Whether you give your best effort is entirely within your power. An internal locus of control leads to empowerment, higher self-esteem, and success, all of which contribute meaningfully to life satisfaction.

-It lets you enjoy and benefit more from whatever outcome does occur. In the long run things rarely turn out the way we expect them to. If your happiness is predicated on your success, and if your success is predicated on a specific outcome, you are setting yourself up for a high likelihood of frustration and disappointment. If you instead let go of the need for any particular outcome, you increase your chances for success and contentment. It’s fine to desire a certain outcome; just don’t make your happiness contigent on it. Instead, derive happiness from knowing that you gave every attempt your best effort.

-It will give you confidence. Not confidence that you’ll succeed in the current attempt, but confidence that you’re on the right path to mastery. You’ll worry less about the future because you’ll know that you’ll be happy regardless of the outcome of any given situation or event. You’ll be more free to get out of your comfort zone, to be spontaneous and take risks. And being unattached to a specific outcome means you won’t be needy, or get upset when things don’t go as you had hoped. The more you focus on process over outcome, the more confident you’ll become, and there’s nothing more attractive than confidence.

So how can you focus on process over outcome?

-Don’t pursue the rewards directly, trust that they will come. Focus on the process with diligence and effortful study, and let the outcome take care of itself.

-Stop worrying about what others will think of your performance.

-View each attempt as merely practice for the next attempt.

-Choose for yourself how to rate your performance. Rate yourself based on the effort, not the outcome. Don’t try to win today, try to become a winner. Be happier when your best effort results in defeat than when a weak effort results in victory. Determine what your best effort would look like, and then make it happen.

-Bring awareness to your performance, either during or immediately after it, so you can learn to identify when bad results follow good processes, and vice-versa. With practice you will build the confidence needed to avoid second-guessing yourself when the results are bad but your technique is good.

Read more:


  1. Harry Palley

    Great post Cheryl.

    “It lets you enjoy the process more. Life is lived in the present, not the future, and happiness is a process, not a place. Focusing on process will let you engage more deeply with the present and experience it more fully, which will help you learn faster and experience life more completely.”

  2. Wow so much in a few paragraphs to help with a lifetime book! Thank you !

  3. Back Squat: 365# (20# PR)

    Cash out: done with 185#

    Tabata handstand holds: made 6.5 out of 8…wow

    3×3+ DL: 305, 320, 340 (10 reps)

    3×3+ Bench: 200, 210, 220 (5 reps)


  4. Cotter

    Back Squat: 355#
    OTM: Done with 185#

  5. Colleen (OC)

    Heavy back squat: 115#, tied PR.
    OTM with 65#.

    Liz and John S making it look easy this morning!

  6. Back Squat: 335# (20# PR from Jan 15, 2013) This was a goal of mine to accomplish by August. Ahead of schedule, very pleased.
    Cash out: 185# ooofta

    • Cheryl great post!

    • Great lift dude. 335 went up relatively easy. You’ve got more there…and soon. Great job.

      • Thanks dude. Way to push me through this one; I needed that! You and Cotter were a big help.

        • Cotter

          Loved how you wanted to get to 255 and basically blew through that in warm up . .

  7. John S.

    Back Squat: 135# PR for me
    OTM: 85#

    Awesome team work with Colleen and Liz!
    Thanks, Harry for your help today!

  8. rich t

    Heavy 1 Rep Back Squat – 255#
    OTM – 135#

  9. No scrubs on Team TLC!!

  10. Patrick

    Back squat – 285. Not a max effort. 300 is within reach.

    OTM- done at 185#.

  11. Chad M

    Back squat. 300# (5#PR)
    OTM @ 180.
    Tabata planks.

    • Gotta feel good hitting a number with a big ole “3” in front of it! Congrats!

      • Chad M.

        Thanks Ho. I appreciate it. One goal achieved, hundreds left.

  12. Greg D

    Back squat: 245#
    Cash out: 135#

  13. Laura C

    BS: 155# (6# PR) have a bit more in me

    85# for WOD

  14. 225#/145#

  15. Back Squat: 185#(25# PR from January) would have liked to have tried 190 if we had more time…..
    Great circuit WOD after. Did 105# BS and got all push ups of 14 reps unbroken.

  16. Ashley R

    Back Squat: 135# (with Jill C and Lynne!!!!)

    Loved the little Metcon afterwards. I have a hard time dedicating a day to just weight lifting when I know my body needs some cardio too. Just not enough time in the week for me to do it all. Today, I was able to do both and stick to no more than a little over an hour in the gym. I would love to see this more often!

  17. BS: 185#
    Cash Out: 105#

    Fun morning!

  18. An ugly, ugly 3 mile run this morning. It was supposed to be 3.5 with the middle 1.5 at medium tempo pace but my restricted airway due to allergies killed any hope of that. Oh, well, live to run another day.

  19. BS: 140# (PR)
    OTM: 85#

    So fun lifting with Lynne and Ash. Tyler and Kevin, thanks for the low bar help after class.

  20. Todd B

    BS: 255# (20# PR, surprised myself with that one)
    OTM: 145#

  21. Ghost: 504
    6 rounds of:
    1 min – Row for cals
    1 min – Burpees
    1 min – DUs
    1 min rest.

    This is nasty.

    Fight is this weekend. Here’s the backstory:

  22. Michelle

    Great article, Cheryl!

  23. Back squat:115#
    Cash out with 75# and 8 push UPS to concentrate on better form.
    3 sets of 5 strict pull UPS with red band. Trying to get to one unassisted strict pull up by July 1.

  24. Heavy squat: 125#, 65# for WOD

  25. Kristin B.

    Back squat: 235# — felt solid. Definitely more there.
    OTM: 135#

  26. BS- 175#
    OTM- 95#

    Thanks Harry for the pointers.

  27. Sergio

    BS – 200#…15# PR
    OTM- 115#

  28. Kelly F

    BS: 315# (PR, but not a 1RM – still had a bit left in the tank)
    OTM: 175#

  29. Heavy BS: 135#. I have a little more but don’t want to force it sincr I have’t try this for more than a year.

    OTM: 75#

  30. Molly C

    BS: 165#
    OTM: 85#
    Great working w/Ronda and Katie C!! Tnx for the help :)


  1. #WODsohard | Wednesday 06.18.14 - […] June 17, 2014 Categories: CrossFit New England […]

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