In de Cramer 23A, Heerlen06 - 810 276 62

There is an antique Gong standing in the middle of the box, that was placed to hit for all new accomplishments (i.e. PR’s). First we were thinking about placing a PR Bell, but coach Gena came with the idea of a Gong… An awesome idea and so we did!

PR Gong

We have seen numerous PR’s from different people. Do not feel embarrassed to hit the PR Gong. Please do also not think that “it’s not that much weight compared to …” or “I still can’t do it in a WOD” or any other of the many excuses for not celebrating your accomplishments. We have seen people get their first snatch, their first double under, front squat a weight they never could before. All reasons to hit that gong. Celebrate it!

What is a PR?

A PR is a ‘personal record’. It is the best that you have done. If you have never jumped on a 50 cm box and today you did, well congrats because you just PR’d.  If you add 2 kg to your bar today and you hit that snatch, well you just did something that you never did before, go hit that gong. It doesn’t matter if it is light weight for others, for you it was a struggle and you did it. CrossFit as a whole is an intimidating sport, and everyone steps into the box with movements they are struggling with and weights they cannot lift. It is our job as the CrossFit community to push each other out of the comfort zone and celebrate success.

Getting better is what we are striving for. How do we accomplish this? Set goals, write them down, share them with each other, make sure they are measurable goals, and let’s get together and tackle them. Try to work out with individuals who will challenge you, teach you and push you. Lift each other up, and don’t be afraid to fail.  If we aren’t failing, we aren’t trying. Right? You will never get better if you constantly keep the same plates on the bar or we never grab ahold of those rings. Create short term and long term goals. Create goals that are obtainable but always shoot for a few that are out of your reach, because eventually we will have climbed up that ladder of success, where those goals are now in our grasp.

We all know that PR’s don’t come every day. So when we do achieve them, check that item off your list, and with your head held high, walk over to that gong, hit it hard… because YOU kicked ass!


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