Three rounds for time of:135 pound Hang power clean, 15 reps 15 Burpees
Crossfit main page wod 7/15/13
I stole this from Crossfit New England. What's your LQ?
The LQ Test
I stole this from Daniel Coyle, author of "The Talent Code." If you haven't read his book, it's a must. I posted his full article, "The Learning Quotient" .
Your "Learning Quotient" is a quantitative measure of your work ethic, character, relentlessness, determination, humbleness and willingness to learn. It determines a large part of your success as athlete. As a coach, I would rather have an athlete with moderate talent and a high LQ, than the opposite.
Here’s how to find your LQ. Rank yourself from 0 - 10 in each category (0 for strongly disagree; 10 for strongly agree). Be honest and assess yourself right now. Not where you were in high school or where you will be in three months. No one will know your score except you (unless you post to comments). We will re-take this test in a few months and see if we've improved.
- 1. You work on your skills for an hour or more every day. - that is skills, not training, but practicing movements.
- 2. You are focused on the process, not the immediate results, but long-term outcomes. - do you freak out over bad days, or recognize that the stimulus of the training is the important thing not the time on the clock or missed PR's?
- 3. You have strong relationships with mentors/coaches, and use them as models and guidance. - do you have someone you can trust and believe in completely. Do they make you better? do they believe in you as an athlete and person? Do you make them a better coach?
- 4. You are keenly aware of how much you do not know, and the gap between your present abilities and your longterm goals. the smarter you become the more you realize you don't know.
- 5. You can accurately and precisely describe the skills you want to build. - the exact numbers and times you want to hit?
- 6. You think about improving your skills all the time. - and you do so with a positive mindset. not stressing, worrying or over-thinking your training, but thinking about your training clearly, confidently and positively.
- 7. You approach your daily training with enthusiasm. - training at this level is hard work. really hard work. if you don't LOVE it - you won't last.
- 8. You balance repetition/volume with innovation/improvement. - you need to get in the volume, but you not at the expense of moving better. Efficiency and better movement is as important as strength and a bigger engine. Think threshold training.
- 9. You are comfortable going outside of your comfort zone. Being comfortable being uncomfortable. Coming in last, failing reps, trying new things, listening to advice, pain, soreness, battery acid in your lungs.
- 10. You are constantly adapting and refining your learning process. - Pursuing excellence in every aspect of your life. Nutrition, training, relationships, finance, professional, etc...