CrossFit Gainesville- School Of Elite Fitness
What CrossFit Is Teaching Fractures Co-Founder Abhi Lokesh About Starting A Business!
I'd like to share a special post from the blog of a dedicated CFG athlete and great community leader, Abhi Lokesh. Enjoy the read!
Recently our CEO Abhi Lokesh competed at CrossFit Gainesville's local CrossFit Open for the 2014 CrossFit Games. The experience was one that got him to thinking about how to succeed at CrossFit and how similar it is to succeeding at business. He shared his thoughts, and we thought you'd like them too.
Abhi Lokesh about to compete in the CrossFit Open
Mental endurance is what separates the elite from the average.
It's that rare ability to ignore your body screaming at you and keep going that really pushes the best athletes to the top. A lot of people can't tolerate the feeling of getting into the "pain cave". It a dark and scary place, and you know it's coming, and you can't do anything to stop it. You either embrace it or do you don't.
It's funny how much this translates to our startup, and especially what we've been through as a company over the past few years. I don't think people realize just how much adversity we've had to fight through, again and again and again, only to simply wake up the next day and do it again, knowing that it's not going to get better now, or tomorrow, or next week. We work our brains out knowing that there's a remote possibility that it'll all be worth it a couple years from now. How many people can do that? How many people can do that for years at a time? We've had everything thrown at us that we could possibly have thrown at us, yet we keep coming back for more. We will kill ourselves for this because we believe. This is what I think makes us succeed.
Abhi doing a thruster.
Years of preparation equals minutes of glory.
I fully admit that I had some pretty naively high expectations coming into this. I thought I could crush the workout. But I didn't. I was humbled by it. However, when I looked around at the people who did have high scores, I realized that every single one of them was either a professional CrossFit coach, or damn near close to it. They lived, ate, and breathed this. They spent the past year meticulously training, preparing, and conditioning themselves for this, all so that they could experience 10 minutes of glory. It's amazing, and I have a ton of respect for them and that kind of discipline.
Again, I realized that this was almost exactly what we are going through at Fracture. No one has seen what we've truly gone through, the sacrifices we've made as individuals for this company, the nights, weekends, holidays, and years that we've devoted to the company, the blood and sweat. This past holiday season was a perfect example. One day soon ( I can feel it coming), we'll have our true moments of glory, where people will marvel at what we did and how we were able to build such a great company. They may think it all came easy and that we did everything right the first time. They would never have seen the agony, the anguish, the doubt, the suffocating fear that Alex and I (and most entrepreneurs) go through on a daily basis. They may think that they could do it too, because "hey, how hard could it be to build a successful company?"
Well, it's harder than making the CrossFit Games.
Abhi defying gravity.
Stay humble and hungry.
I'm excited for the future of my CrossFit experience. I've got a lot to learn. For example, one of the reasons I didn't perform to my potential was because my nutrition strategy was terrible. On the evening of the workout I hadn't eaten anything since noon except for 2 slices of grapefruit and half a banana. I need to be much smarter and dedicated to nutrition and game day strategy if I want to maximize my potential.
In the exact same way, every mistake we make or roadblock we face as a company provides us with a fantastic opportunity to learn and to grow. We can see where we needed to be better prepared, and how we could be correcting our form and the business decisions we're making. So we learn from the failures, and prepare that much better for the future.
Abhi competing at Friday Night Lights!
Workout of the Day
Day 1 - Upper Pull+MAP Scenario's
A1. Pendlay Rows @ 22X0, 2-3 reps x 4 sets, 1 min
A2. Hollow Rock, 1 minute x 4 sets, 1 min
4 rounds for Time:
15 KBS (44/26)
Recomended Rest Day -or-
A. Snatch balance. OHS, 1.1 x 4 sets, 2 min
15 minutes @ moderate effort:
30 OHS (75/55)
The Friday Night Lights Prizes!
We're proud to announce we will be featuring several prizes at this year's Friday Night Light's Event! Each prize represents a unique individual athlete and accomplishment over the course of their training and participation in the event.
We will be announcing the 2013-2014 recipient at the end of Week 5 during the Friday Night Lights Awards Ceremony.
- Sisu War Hammer Award goes to the hardest working CrossFit Gainesville athlete throughout the past year.
- The Demon Bell Award goes to the athlete who shows the most spirit during The Friday Night Lights CrossFit Open.
- The BEST Game Face Award- will go to an athlete and the photographer who captures the best action workout photo! Each person will receive a CFG Gear Pack!
Which Award do you want to win?
Workout of the Day
Day 6 - MAP Multi
10 minutes @ moderate effort:
100 High Knee Single Unders
10 Kness to Elbows
60 sec FLR
-- rest 5 minutes
4 x 500m Row, 2 min rest
Skill: Push Press, 8-12 TnG reps x 3 sets - light loading, work on transition
3 rounds for time:
30 sec Burpees
30 sec KBS (53/35)
60 sec rest
5 min rest
3 rounds for time:
30 sec - Double Unders
30 sec Box Jumps (24/20)
60 sec rest
Part 3 - Things I Wish I'd Known
In 4 years of coaching the number one goal, hands down, that clients want to achieve is a ‘strict pull up’. When I say ‘strict’ I mean performing a chin over the horizontal plane pull up with no assistance. It’s a nice upper body strength test, at least in proportion to your bodyweight and it’s f’n cool. It’ll make you seem like a bad ass to your non-fit (read: fat) friends and will also make you a better athlete.
You, however, want to do one. Or more than you can right now. So what do you do about it? If you’re like most people, you just talk about it. As if throwing it out there into the ether will make it magically come to fruition. I’m here to say that is not the case… with anything. I learned this, but unfortunately it took me a lot longer than it should.
CrossFit and general Strength and Conditioning is great to achieve a higher level of all around fitness. However, the reality is if you want to get better (or be the best you can) at something you have to specifically train for it.
“Do More Strict Pull Ups”
Now, there’s a ton of carryover from exercise to exercise we do in the gym. That’s what is great about the variety of functional movements we do. So don’t for one second think you are not making progress. A quick flip through your journal over the past few months will prove that you are. But, if you want to be better at the pull up… then start today by doing more pull ups. Or if you can’t do one yet, do the variations (negatives, bands, etc). Don’t wait around a few years like I did hoping a bigger KB swing or some other movement will magically give you more pull ups. Attack your weakness today. Be relentless.
Ashley Moskowitz showing a strict pull up!
Workout of the Day
A. Sumo DL @ 30X1, 3-4 reps x 3 sets, 2 min
5 sets @ high effort:
15 Air Squats
rest 2 min b/t sets
A. Power Clean & Jerk, 10 TnG reps, build to heavy set
B. 3 rounds for time:
15 Toes to Bar
15 OHS (95/65)
rest 5 minutes
4 rounds for time
10 C2B Pull-Ups
10 Box Jumps (24/20)