Categorized as: MOTIVATION

Mind vs Matter

When people think about what they can benefit from CF, they usually think in terms of getting in better physical shape. I frequently ask new members what their goals are when they first start here. Responses include everything from “losing weight,””getting tone”, or “becoming stronger”. This is how most people define being in shape…..

It’s not that it’s wrong, wanting to be leaner or get stronger is a great thing to aspire toward, it’s just that the term is incomplete of defining being in shape.

I would be reminisced if I didn’t speak of the psychological benefits of CF. The being in shape of the mind.

I love CF becuase its the only thing that challenges my complete attention and presence. In no way am I able to think of anything else during a WOD, when I do, I find my self moving slower, hurting more, and thinking negative thoughts. Its then during that “heart pounding out of my chest” feeling that I’m reminded to FOCUS, re-FOCUS, to complete another rep, to keep my technique tight, and above all else….keep moving. That’s all I have room to think about in those moments.

In those moments, which I cherish dearly, I know I’m am developing a stronger mind, attitude, and belief in myself. This is much harder to quantify in terms of improvement versus something like losing weight or getting strong, but I guarantee it’s happening.

CrossFit helps development a “can do” attitude. One that isn’t afraid to push through the SUCK and keep on fighting, knowing that it will make them a better person. We would be insane to continue to do what we do and not see results. To be in shape is a physical matter but also a mind matter. Physically our results might not come as fast as we would like but mentally we begin getting in shape from DAY #1.

6am

Thursday’s Workout

5 sets of 3 minute AMRAP’s of:

500 meter Row or Air Dyne Sprints
Max Anchored Situps to Air Squat

Modification (10 situp, then 10 squats)

-Score Max Anchored Situps-Squat for each round

Rest 3 minutes

Friday’s Workout

Bench Mark Friday-pick your most difficult first!

“Grace”
For time:
135/95 pound Clean and Jerk, 30 reps

Rest 5 minutes

“Isabel”

For Time:95/65 pound Snatch, 30 reps

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!

CF

Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

Kindness 101

By Jennie West

We are taught a lot of things in life. like how to use our manners or how to function in society, but one thing that matters the absolute most is kindness. we can all go about our days being “nice” which is defined as pleasant, agreeable or satisfactory in websters dictionary. or… or we can be kind. when my children are fighting i don’t reprimand them to be nice, i ask them to be kind.  i want to teach them that there is a huge difference between nice and kind.  i want them to grow up not being “pleasant, agreeable or just satisfactory”, but rather friendly, generous and considerate in nature as defined by webster.

I was in publix one time and there was a lady in front of me with a baby in the cart and bags of groceries ready to take home. only her card was declined. she fumbled around embarrassed and flustered. she told the cashier she would be right back after she went to her car to get another card to try.  the cashier went ahead and rang up my groceries and when she told me my total, i quietly asked her to put the lady that just walked outs bill on my card as well. she looked at me sideways and said “are you sure?” i replied yes and scurried to my car just as the lady was walking back in.  i never saw that lady again. it is my hope that she took that day, tucked it in her heart and passed it on.

I did what i did that day, because kindness was shown to me and the way that i felt in that moment was to pass it on so others could feel just as i did. life is to rushed anymore. people don’t slow down to really listen to each other.  we hurry about our lives never stopping to take note of those around us and the battles or conquers they are living.  don’t just be satisfactory.  really listen when someone is speaking. pass on the goodness that can be had in this world when so much bad is happening.  slow down and relish the people around you. because aren’t we all just people living our lives one dream at a time.  we are all the same, human, and we all deserve kindness. so in the coming days and weeks ahead find a moment to slow down, to look around and find a moment in life where you can be kind. for if we all did one act of kindness imagine how it could change the world…

crossfit naples beach workout

Monday’s Workout

5 Rounds
20 Wallballs
6 Clean & Jerks 135lb/95

 

humbled by many things

I sit here trying to think of an awesome topic to write about and all I can think about is how HUMBLED I am of these last couple of days

Two amazing things happened to me this weekend:
1. I bought my first BMW
2. I passed my State Board Exams for Massage Therapy

It might sound pompous that I talking about my new BMW but if you know anything about me you know everything I’ve driven in the past was modest at best. 1990 Chevrolet with 150,000miles, a 1995 Chevy Caviler, an most recently a Honda CRV.  I wanted something different this time. I wanted something to symbolize my hard work. Plus I worked really hard to pay off my old car, save a couple thousand dollars, and most importantly have kept my credit score at an A+ rating. It was a smooth purchase to say the least.

I also passed my State Boards for Massage Therapy on Saturday. Working 15 hour days have become the norm for me. Coaching classes, going to school, to coach more classes has not been easy. I do it because it brings me great joy to see my members work hard, but I’m human, I get tired and exhausted too. I’ve been studying for 6 months to pass this test. I worked really hard and it paid off!

I think you get what I’m trying to say. The expression “DO WORK” that I say all the time in class is an extension of what I’m trying to instill in you guys and that is “working hard always pays off”. If there is something you want reach for the stars. If you are passionate about something, go do it. Great things come to those who work hard, and remain hopeful.

DO WORK!

BMW

 

Picture 51

Monday’s Workout

“Jerry”
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
CAP 30 minutes

-Teams of 2

Cash Out: 3 sets of 30 seconds Max Air Dyne Sprints

Tuesday’s Workout

3 rounds for time of:

Overhead Walking Lunge, 45/35 lb barbell, 50 ft

21 Burpees

 

 

 

The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats

My fighterman

Jennie West is a mother of three boys, one of whom was born with half a heart (Hypoplastic Left Heart Syndrome). Her writings follow the journey of motherhood at home and in a hospital. Read more at http://thebestofthewests.blogspot.com/

By Jennie West (our very own)

It’s dusk here. I love this time of day. It is when the world starts to settle. Calm makes its way in to take over from the chaos of the day. It is when the aroma of dinner begins to fill the house and freshly bathed littles in their jams start to mellow for the night. I am looking out over the window of Paxton’s hospital room, staring at the setting sun with longing; my “fighterman” asleep behind me. I am reminded of how much bigger life is than we can even imagine. Just as the miracle of babies growing in our bellies is more than just a science, so too is the rising and falling of the sun each day. Life is big, but there is ever so much more to it when you stop to take it all in.

We are amidst life and death right this very moment. Babies on either side of us cling to life. As I stare out, I am acutely aware of this. As far away and as lonely as I feel right now from life on the outside, I am also incredibly aware that this in here is life too. That sometimes paths involve a fight we never expected. A path that is far more than everyday carlines, dinners and play dates. A path of separation, struggle, fight and glory. That glory a well of emotion I never knew until I had children, most significantly one that has had to cling to life himself.

Read More

Jen

Friday’s Workout

“Time Trial 2.0”

400m Row
400m Run
40 Double Unders

2 sets: Rest 3 minutes