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This Is Gonna Be Hard

This Is Gonna Be Hard

There’s something destructive we do with the best of intentions, and that the entire diet and fitness industry does with more sinister intentions. It seems innocent, even benevolent, but it wears people down in ways we don’t anticipate.

We tell people that something is going to be easy, when it’s not. Specifically, we tell people that eating well and staying in shape is simple. We wrap it in friendly phases like “simple lifestyle changes” and “healthy exercise habits.”

We mean well, certainly. But we’re often coming at this from the perspective of (1) someone who might never have struggled with their health, and (2) someone who is already on “the other side” and has developed good habits. From this perspective, it might seem easy, now. But it probably wasn’t always easy and we know it.

The diet and fitness industry perpetuates this. I was reminded of this when someone jokingly posted a magazine cover in the Paleo Challenge Facebook group:

“Paleo Made Easy: Drop 40 Pounds This Month,” it says. No joke: forty pounds. In a month. It’s “easy.”

While this is clearly hyperbolic and downright stupid (not to mention potentially dangerous), those criticisms are easy to spot. The more dangerous one is subtle: we’re telling people that Paleo eating and weight loss is easy, when it’s really not.

I eat largely Paleo, and I love it. But it’s not easy. Restaurants are tough. The craving for sweets goes way, way down, but it’s still there. And losing 40 pounds is a Herculean task for some people. It sucks. It will be the hardest thing some people have ever done. (I should know — I lost almost 100.)

Here’s why this is destructive: because when someone gets into the thick of it — when they’ve lost 5-10 pounds and they’re past the quick win and the novelty begins to wear off — then it gets hard. Suddenly, the scale doesn’t go down every day, and cupcakes start looking better, and all the dedication gets called into question, and they’re having a down moment, and they think, “I thought this was supposed to be easy…”

The next mental leap is the fatal one: “I must be doing it wrong, or I must just not be the type or person for whom this is going to work. I’m done.” And then they quit. When it got hard, instead of understanding that it was just hard, they assumed they were broken, and so this clearly wasn’t for them.

(For the mainstream diet and fitness industry, of course, this is just good business. They need us to keep quitting and starting over so they can keep selling us stuff. Understand that 99% of the industry would go out of business if we just stuck with it. Your failure is their next paycheck.)

With anything — fitness, diet, weight loss, even marriage — the beginning is easy and fun. We love novelty. New things make us happy, and when we see immediate changes to our health and fitness level, it’s easy to stay motivated because these results convince us that our path to success is linear.

It gets tougher when those changes come slower. After the initial success, you dip into a trough that you’re slow to climb out of (Seth Godin wrote an entire book this phenomenon, which he appropriately called “The Dip.”)

It’s not long before you don’t PR every WOD, or you even start to go backwards, and you can’t seem to break out of last place — these are the times that suck and when you start to question just why the hell you get out of bed at 5:00 a.m. to drag yourself into the box.

(You want morning motivation? Watch this video. It gets me going every time.)

Angela Duckworth is an education researcher at the University of Pennsylvania. She gave a famous TED talk in 2013 where she discussed research into high school students. She discovered that the key to success for students was an intangible personality trait that she called “grit.”

Grit is passion and perseverance for very long-term goals. Grit is having stamina. Grit is sticking with your future, day in, day out, not just for the week, not just for the month, but for years, and working really hard to make that future a reality. Grit is living life like it’s a marathon, not a sprint.

Grit is what gets you up at 4:30. Grit is what makes you pass on the dessert menu. Grit is what makes you keep working out when you’ve been in a downward spiral for two weeks and you can’t remember the last time you were happy after a workout.

A key component of grit is accepting the reality that your workouts won’t always be a Rocky training montage. I’m reminded of Jim Collins and his explanation of The Stockdale Paradox from the book “Good to Great.” James Stockdale was a Vietnam POW who survived, largely through his mindset, which some people view as pessimistic, but was actually just realistic.

What the optimists failed to do was confront the reality of their situation. They preferred the ostrich approach, sticking their heads in the sand and hoping for the difficulties to go away. That self-delusion might have made it easier on them in the short-term, but when they were eventually forced to face reality, it had become too much and they couldn’t handle it.

Stockdale approached adversity with a very different mindset. He accepted the reality of his situation. He knew he was in hell, but, rather than bury his head in the sand, he stepped up and did everything he could to lift the morale and prolong the lives of his fellow prisoners

Seeing the world through rose-colored glasses ultimately leads people to failure because they can’t make it through the difficult times. We contribute to this when we set people up with unrealistic expectations.

If Bob walks into CrossFit carrying 100 extra pounds and not having exercised for 10 years, then here’s the merciless truth: this is gonna be really freaking hard. Dropping that extra weight and getting back to good health is going to be one of the hardest things Bob has ever done.

I want to tell Bob this because he needs to be “vaccinated” against the hard times. When those crappy moments come, Bob needs to know that he’s not wrong, he’s not fatally flawed, and he’s doing everything right. It just sucks sometimes. There are going to be plateaus, setbacks, depression, backslides, doubts, heartache, illness, and injuries. But that’s okay, Bob, because we’re in this for the long haul, buddy.

The unglamorous times are lurking out there: the rote workouts, the lonely mornings, the boring meals, the AMRAPs when you just plain sucked, and the post-WOD flops on the ground when you wonder why the hell you even bothered to come into the box that day.

These are the moments when it’s not “easy.” These are the moments when you think, “Am I really cut out for this?” These are the moments when you need to pick yourself up, ignore the voices that told you it was gonna be simple, and just keep going.

If you’re prepared for these moments, you can push through them. If you’re not prepared because you were convinced this was going to be easy, then these moments will destroy you.

This is gonna be hard.  Great things usually are.

Posted in Crossfit Philosophy, Lifestyle, Nutrition0 Comments

Love your life or change it.

Credit for the title/quote goes to The Attitude Nation (

Introduction by CrossFit Sioux Falls: Life is a great opportunity for all of us to maximize our own given individual.  With this opportunity, things evolve and change happens.  As we learned last week, “People Come and People Go” and even so, strong communities remain strong, thrive, and grow ahead.

Over the past couple weeks, people have asked me of our plans moving ahead; to which I could confidently reply, “we have it covered.”  We believe we have a great plan in place, a solid familiar leader returning, a coach I am excited to welcome back.  I asked him to put together his own introduction and while he will be joining us full-time shortly; today, we are proud to make it public.  CrossFit Sioux Falls community, your next coach dedicated to advancing your health and fitness goals is MattyB.  Please read his intro “Love your life or change it.”

Matt, we are excited to have you on board.

– Liza, Greg and the entire team and community at CrossFit Sioux Falls


“Love your life or change it.”

For some this is an introduction, some a re-introduction, and for many a chance for me to say, “hello”.  Due to my erratic writing style, I’ll attempt to get to the point before I wander off. With that being said, an opportunity, although bittersweet, for me to re-join the community you all have built, and I used to call home, has presented itself. I have accepted a position at CrossFit Sioux Falls as a full time coach.

Looking back at the past half dozen or so years, it’s easy to wonder why I didn’t make something like this happen before. But I suppose, ultimately, I was just given a chance to learn, make mistakes, grow up, walk away, and now come back. Regardless what I was or wasn’t doing, a few common denominators kept resurfacing. There was no eliminating my love for the barbell. No matter what I did, the fire to improve would just never burn out. Even when I let life’s daily struggles and stress weigh me down, I was looking forward to when I could get back to the chalk bucket.

I also take comfort in knowing the quality already in place. CFSF has quality members, quality coaches, quality facilities, quality equipment, quality standards, you get it, quality all over the place. I’m not showing up to attempt to re-invent the wheel folks. I’m showing up to be a part of it, I’m showing up to help you get out of it what you want.

Oh ya…who am I? Well for those that don’t know me, my name is Matt Byers, also known as MattyB. If you have ever seen a short, random, bearded inked up ginger, often sleeveless… that might have been me. I’ve been involved with CrossFit for around six years or so. I have both my CrossFit Level 1, and CrossFit Olympic Lifting Certifications. I’ve coached previously at CFSF part time. I recently also got my USAW Level 1 (Weightlifting) Certification and have been coaching the Olympic Lifts the last couple of months. Along with this I have been receiving remote coaching from USAW Level 2 Coach Spencer Arnold of Power and Grace Performance. I’m a constant student of CrossFit, Weightlifting, nutrition, supplementation, I enjoy it all. My approach is simple, have a purpose, always chase results, but enjoy it. Let it be a job for me. You? Show up, laugh, work hard, lift barbells, dish out high fives, get strong and get fit… rinse and repeat.

Not that I expect many to care all too much, but I do seemed to get asked quite frequently. Also for a level of transparency, I will not be a “competitor” myself. I will workout, yes of course, but I personally tend to focus the Olympic lifting side of the house. Instead I will be focusing on coaching and the gym.

I literally can’t wait to get started. There currently isn’t a magic date set in stone, but it will be soon. I’ve got to tie up some loose ends in corporate America before I throw up the dueces. But after that… let’s make it happen. No matter what, I’m here to help, and very happy to be a part of it.

Rawr…make it happen.


Posted in In the News, Lifestyle, Members16 Comments

Why CrossFit Works for Me

I’ve waited a long time to write this.

I’ve been CrossFitting for almost two years now, and it’s been the most consistently successful exercise program I’ve ever been a part of. During that time, I’ve constructed and dismantled a dozen different theories to explain why, but I think I’ve only recently come to completely understand it.

Whether and why CrossFit works is different for everyone, but I’ve managed to boil it down to this:

1. Less Control
2. Greater Intensity

That’s it. CrossFit has removed control of my workout regimen from me, and it’s driven me to greater intensity than I ever could have by myself.

Less Control

I’ve spent the better part of my adult life in the gym in one form or another. I’ve run the gamut from being in generally good shape to being wildly out of shape. Up until CrossFit, I managed my own workout program – I decided when to workout, how to workout, and what to workout.

Part of my resistance to starting CrossFit was not wanting to give up this control. I had a palpable disdain for the idea of someone else telling me how to workout. Personal trainers seemed odd to me – why do you need someone else telling you what to do?  Micro-managing my workout was a point of pride. I knew what was right for me, and I didn’t need any help like those silly peasants in exercise classes.

What I didn’t realize was that this was holding me back. Left to my own plans, my workouts stayed pretty much the same. I would fall into the same ruts over and over.  I would hit the same plateaus and never break through them.

I was doing the same general routine for years: chest/shoulders/triceps one day, then back/biceps the next day, then legs. Even within the workouts: my basic chest/shoulders/triceps workout hadn’t changed in almost a decade.

The sad fact is that if we’re left to our own devices, we’re going to gravitate to the familiar and stay there. We’re going to work on what we feel comfortable working on, and we’re going to stay away from exercises that don’t make us happy at some level.

For the average gym rat, legs are not glamorous. When you’re looking at yourself in a mirror (which gym rats are prone to do), you tend to concentrate on what’s above the waist, so there’s a running joke in the weight lifting community about how empty the gym is on “Leg Day.”  Working on legs feels awkward to a lot of people, and there’s little psychological reward to it, so it doesn’t get done.

But awkwardness moves you forward. Those exercises you hate? It’s probably because you need to get better at them. They work some aspect of your fitness that you’re subconsciously avoiding, so they’re the exact thing you should be doing in the gym. (Two eyes looking right at you, Thrusters.  You too, Wall Walks.)

If you program your own workouts, you’re going to avoid this stuff. You’re going to stick with what you know, and what makes you feel good. Your comfort zone is a damn cozy place, and it’s a box that you’re not too quick to jump out of.

Sometimes, you gotta get pushed.

The human body is an amazingly adaptable instrument. Subject it to the same thing over and over again, and it adapts. Never change, and it adapts too well – it stops growing.

Muscle confusion is how you break that cycle. You have to keep your body guessing, and work it in ways that it’s not anticipating. Your workouts need to keep…mutating, over time, to stay one step ahead of how your body is trying to adapt.

This is what I was lacking. My body always knew what was coming. I was plateauing frequently. I hit walls that I was never going to get through.

CrossFit has forced me into such a broad, varied base of exercise that my body simply can’t adapt. The sadistic creativity of CrossFit never lets me get to a point where my body goes on cruise control. Almost every workout is different, so my body is learning to simply improve as much as possible because God only knows what’s coming next.

I tried to introduce a friend to CrossFit once, and he had a bunch of detailed questions about the workouts. Do they do Exercise X with this kind of focus? Do they allow Y days between this and that? And I don’t like doing Z after I do X, so can I avoid that? He was desperately trying to maintain control over his workout and center himself amidst a labyrinth of rules he had built up over two decades in the gym.

OMG – a CrossFit workout breaks some arbitrary rule that some guy once told you while resting 10 minutes between sets of bench press?  How devastating for you. I’d spend more time mourning the crushing failure of it all, but I’m too busy being awesome. I know, let’s both sit on the couch and eat Cheetos while we talk about all these rules you have and how we can delicately thread ourselves in between them all like some perverted game of Workout Twister.

Sorry – that’s snarky. But it all seems so ridiculous now. It’s a lot of mental effort which ultimately produces no physical advantage.

The way you get strong is pretty simple: you pick up heavy stuff, put it down, and then do that over and over. Lather, rinse, repeat. The way you get stamina is also simple: you push yourself as hard as you can, then do that over and over. Lather, rinse, repeat. And you do all this in such a varied way that your body can’t get used to it.

All the advice, tutorials and blog posts in the world aren’t gonna change that. Left to your own devices, you’re probably over-thinking things and trying to avoid what your body really needs.

Greater Intensity

My first CrossFit workout was on my 41st birthday. It was “The Labor Day Chipper,” which I’m told was some variation on The Dirty Thirty. I remember standing in front of the white-board and thinking, “This is insane. What the hell is wrong with these people?”

But I did it.

Actually, I didn’t finish. I think I was on the last exercise when time ran out (Tyler forced me to scale both weight and reps, though, so it wasn’t even close to Rx). I was up at the front of the box when it ended. I remember I was doing overhead press. Time was called, and I dropped the weight (which was kind of fun – I had never used bumper plates before).

I turned around, and I’ll never forget what I saw – it was as if a massive wind had blown through the room and knocked everyone over. Shirts were off, puddles of sweat were everywhere, and people were spread eagle on the floor, chests heaving up and down. I think someone was dry-heaving.

(Then I saw Amy, my wife’s cousin and the woman who talked me into this mess. I flipped her off.)

In a traditional gym, people try to maintain a veneer of control. They sweat, sure, but they never completely lose control because it’s going to make the people around them uncomfortable. Try to get to that level at a traditional health club and someone is likely to stop you “for your own safety.”  Grunting makes people skittish, to the point where Planet Fitness even has a “Lunk Alarm” which you can ring if someone is making too much noise while they workout. And just try taking your shirt off sometime…

(Remember, there are stickers on the machines that tell you to contact your doctor if you “experience discomfort.” How adorable is that?)

People go to a traditional gym for such a wide variety of reasons. Some are there because it’s fun, some because their friends are there, some to waste time, some because their doctor told them to, a lot because they want to look better in a bathing suit, and certainly some because they’re serious about getting better.

CrossFit is comprised almost totally of the latter. The emphasis at CrossFit is exclusively on improving performance. The only mirror at CrossFit Sioux Falls is the one in the bathroom. No one cares what you look like, only how you perform, or – more specifically – how serious you are at getting better.

Respect at the box is measured by consistency and effort. You’re simply expected to show up as often as you can, check your social grace at the door, and leave everything on the floor when the workout is done. If you’re not utterly wiped out when it’s over, then you didn’t work hard enough. Composure is the enemy that holds us all back.

And I’ve become convinced that it’s shared pain that gets us there. The whiteboard doesn’t play favorites – we all go through the same thing. The coaches are pleasant enough during warmups, but we know they’re gonna try to kill us all during the last 20 minutes of class.

That last 20 minutes of all CrossFit workouts (the “WOD”) is competitive. At some level, everyone wants to be the best.

But there’s something so much larger at work that it’s taken me almost two years to fully understand – what we all really want is to be part of the group. More specifically, we want to feel like we’re worthy of the group. Even more specifically, we want to live up to the unspoken standard of effort set by the group.

If I can see that Angie is giving everything she has out of the corner of my eye, I feel like I owe it to her to do the same. If I back off, then how is that fair to her?  She gave everything she could, and how can I look her in the eye and fist bump when it’s over unless I do that too? I’d feel like a fraud.

Remember when I turned around at the end of my first workout and saw 30 people completely wiped out? Within a few minutes, they picked themselves up off the floor. There were knowing glances, smiles, high fives, and conversation. The group had undeniably bonded. They were in the same place, physically and mentally and – dare I say it – spiritually. They shared something, both from this workout and from all the workouts that came before it.

It was almost…tribal.

And this has continued for almost two solid years. If I let myself down, then I let the group down. I know that I’m not part of the group unless I go all the way to edge of my own personal abyss and look over. The tribal sense of community when the workout is over is earned only if you give everything you have while the clock is running.

We band together and feed off each other to get to this place. It’s never said out loud, but the group simply expects me to push myself as hard as I can. I want to live up to their expectations because I want to be part of the group. The group pushes me, and I, in turn, push the group. We drive each other forward in a positive feedback loop.

And this where the ratcheting up of intensity and the release of control come full circle and meet each other: by abandoning the big picture and letting myself be programmed by the coaches, I’m free to concentrate on the small picture – the individual workout. I’m no longer spending my workouts questioning about how it fits into some larger framework. Am I doing the right thing? Should I change my routine? What is that guy doing differently than me?

It. Doesn’t. Matter.

All that matters is how I perform in the workout I’m doing. I’ve learned to trust the coaches. If I concentrate on the current moment, and on doing the best I can in that moment, then the big picture will take care of itself.

I heard a quote recently from Will Smith (of all people) that beautifully illustrates the point:

“You don’t set out to build a wall. You don’t say ‘I’m going to build the biggest, baddest, greatest wall that’s ever been built.’ You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid. You do that every single day. And soon you have a wall.”

Trying to exercise control over the entire wall prevents you from conjuring up the intensity needed to lay a single brick as well as it can be laid.

Less control, greater intensity.

Lather, rinse, repeat.

This is why CrossFit works for me

Posted in Crossfit Philosophy, Lifestyle, Members0 Comments


All CrossFit Reebok Shoes and Apparel now available at CrossFit Sioux Falls

Reebok products available at CrossFit Sioux Falls.

Attention athletes,

You now can order any and all shoes and apparel that is currently available and in stock on the official Reebok website ( at CrossFit Sioux Falls.  If you want too order any footwear, apparel or other product from Reebok, please check the website and then let either Cody, Liza, Casey or Jeremy know what you would like so we can get the order placed.  The details you need to let us know are the product, size, and colors.  We will place orders every Tuesday and Thursday starting on Tuesday April 29th.  Please have all orders in by noon on those days.

Products that are in-stock on take approx. 4-5 business days to arrive.  They will ship to the gym and if a return is needed, we will process for you.  Prices will be the retail price on  Kick-off for the 1st week, CrossFit Sioux Falls will pay the sales tax on all sales.

We can also pre-order the new Nano 4.0 and the new 2014 Reebok CrossFit Games gear.  We will have flyers in the office for those things to check out. We are trying to make things as convenient as possible for you.  We can take all payment options: credit card, cash, and check.

Any questions please let one of us know, and we will get it all figured out.  We are excited to offer these products and happy to assist in your customer service needs.

So there you have it…if it is on and “in-stock” we are here to help you get it as fast as possible.


Posted in Lifestyle, Members0 Comments


30 Day Spring Challenge


Spring is finally here and summer is on its way.  Many of you are busy with kids events and getting ready for an active summer season.  Stress relief during this time of year is essential to keep you healthy and motivated.  To assist in the process, CrossFit Sioux Falls is adding a little spring challenge to your list of “must do” activities.  Along with attending your regular class time, we will also have on the whiteboard an additional workout that you can do either at the gym or at home.  All of the workouts are able to be done at home – the equipment required is easily available around the house.

The challenge is scheduled to start on Monday April 14th!  To make it easy, I will put two days of workouts on the board thus if you are a 3x a week member you will have the workout for the next day already written in your journal.  This is also a great reason to have a workout journal so you can write down the workouts along with your scores.  I encourages all of you to get your family, friends, kids, frankly anyone involved with fitness and you and CrossFit.  Go to a park and invite someone who doesn’t already CrossFit to do a workout with you.  Then bring them in to CrossFit Sioux Falls for a Free workout the next time you come in.  These workouts are not only good for you but a great way to introduce new people to CrossFit.

I will have the challenge ready and written on the back whiteboard.  If you want to participate please put your name on the board and get ready for a fun little spring challenge.  We will have drawing for prizes at the end of the 30 days for everyone who has finished all of the workouts.  I will also try to put up the workouts on facebook everyday for those of you who have vacations planed or will be out of the gym.

So get active…with anyone…spring is here!

Posted in CrossFit Workouts, Events, Lifestyle, Members0 Comments

What is Happening at CFSF………



*Holiday Party is this Saturday the 18th at Bros Brasserie downtown 332 S Phillips Ave. Bring your friends and family; everyone is welcome.  It’s going to be a great time to meet new members, see friends and socialize.  We will be having drinks and appetizers.

* The first Paleo baseline workout was this Thursday, yet you will have until next Thursday to get your times in your folder so please get in and get your baseline workout done.  The next workout will be released this Thursday in class and will be on the Paleo whiteboard through the week.

* Our first Paleo meeting will be held this Sunday  the 19th at 6pm.  Please come prepared with your food journals and questions for us trainers to answer and look over.  We will also be having some food for you to sample and recipes to give out. It’s going to be a great time to learn more about Paleo and how to implement it into you and your families lifestyle.

* The sign-up has begun for the CrossFit Open!  If you are signing up for the open please make sure that you are signing up under CrossFit Sioux Falls team and affiliate.  There is two separate sign up options you must do.

* Classes are getting busy, and we are at an exciting time of year for CrossFit so please make sure that you are signing in for class!  It helps us have staff on hand so we can assist everyone in class better.

* Reminder of the new class time on Monday and Wednesday nights at 7:30pm; we had a great turn out for the first night 10+ people.

Posted in In the News, Lifestyle, Members, Nutrition0 Comments


De-Stress Your Holidays


Here is the second part of our holiday survival guide. How do you handle the stress and busyness of this holiday season?

Here are a few tips on taking control of your mind, body and spirit during this hectic time of the year.

1. Take Care of Your Body

One of the most important things that you can do during this time of year is take care of yourself.  You can do this by not drinking so much alcohol or caffeine, working out, getting proper water and sleep intake.  Eating healthy is also the key to stress relief, if you are eating healthy you have less to worry about and if you miss a workout you won’t feel near as bad as if your diet is also suffering.

2.  Take a Mini- break When You Feel Things are Getting Crazy

When you find yourself starting to lose it, or butting up against your own rigidness, take a quick break.  Step away.  Go outside for a walk, listen to some relaxing music, call a friend or family member, go do some yoga or what ever relaxes and calms you.  Five minutes is all it takes to relax and get yourself back to a better state of mind.

3. Add Humor to Your Day

Humor, by nature provides instant balance and perspective, if even for a moment.  As long as it is positive, it allows us to step back and take everything, including ourselves, less serious.  A good belly laugh can take away all negative junk to not only you but to everyone around you.  Laughter and humor is contagious!

4. Be Realistic and Know Your Limits

It’s a wonderful thing to know your limits and know what you can and can not do.  Everyone wants to over extend themselves especially around the holidays.  Don’t let unrealistic expectations press you into doing more than you can realistically manage.  Say no.  Set limits.  Work smart.

5. Always Be Thankful

I think this is the most important de-stress-er there is, we all need to sometimes stop and smell the roses.  We have so many great things in our lives to be thankful for, friends, family, jobs, and so on.  We sometimes need to stop and remember even if things don’t always turn out the way we expected them to or visioned them to we all have an amazing life.  We all have warm homes, people who  love us no matter what, and great faith.  Life is good!

Everyone de-stress in there own way.  How do you de-stress through the holidays?  What little tricks do you use to get through the hustle and bustle of  shopping, cooking, school programs, family gatherings, and work? 

Posted in Featured, Lifestyle, Members0 Comments

surviving holidays

Survival Guide for the holiday season

  It’s the most wonderful time of the year……… or that is what we are suppose to believe and live by.  Let’s be real it is the most stressful, fun filled, nerve racking, kid and family filled time of the year.

There is shopping, kid programs, family and work parties and that is just the start of the holiday season.

How could you ever find time to eat right, workout, or even think about yourself and what you need to do to be healthy this time of year.

Here is Part 1 of our guide to help you stay on track and survive the holidays and still get everything done.

1). GET YOUR WORKOUTS IN.  Make sure you are planning your workouts and making sure you take the time to get that hour in a day for yourself.  I know there are days that it may be tough to get everything done and you look at your list and feel it is hopeless.  You will have a much better outlook on all the things you have to accomplish if you get your workout in.  We have a very wide variety of class times you can always fit in an hour long workout in your day, just plan ahead!

2). PRACTICE SELF CONTROL.  Everything is ok in moderation.  No matter what’s being served, there is likely to be some vegetables and meat on the table. Load up on carrots, broccoli, Brussels, turkey or ham, and hey, throw some mashed potatoes in there if you’re feeling feisty. Walk past that stuffing, the rolls, and any other gluten bombs waiting to happen. Fill your plate so full of the good stuff that you don’t have room for the bad

3). Get Plenty of Rest: Don’t cheat yourself of your sleep. Rest is always something that you not only need, but what your body deserves. It helps reenergize so you are ready for the next day. With energy, you’ll still feel like you can get all your tasks done for the day, and not be dragging at the thought of it.

4.) Set A Goal: Wondering aimlessly won’t get you anywhere. Set a goal. Know what you want to accomplish, and how you want to accomplish it. If you have something to work towards, it is easier to keep on the right path. I know during this crazy time of year this sounds crazy but if you have goals for yourself you are way more likely to think before you eat or skip a workout then if you have no goals at all.

Remember take a deep breath and enjoy the holiday season this is a time to reflect on all the good and positive things in our lives.  We as adults sometimes need to see this time of year through the eyes of our children, magical and exciting full of beauty and wonder.  Enjoy!

Posted in Featured, Lifestyle, Members0 Comments

ld and molly

Choosing Your Workout Partner…….

  As self-motivated as one may be, having a workout buddy can benefit even the most motivated individuals. It’s a crucial step in getting the most of yourself and the time you’re putting in. Whether you can’t stop hitting the snooze button, you’re stuck on 5-pound weights, you can’t say no to Taco Bell, or you simply can’t get in a good routine…having a workout partner or class, can fix all these problems and benefit you in more ways than you may realize. Here are 5 great qualities to look for in a workout partner along with how a good workout partner can benefit you.

1. Accountable. You need to pick a partner that will hold you accountable for your workouts each and every day.  You also need a partner who will hold themselves accountable.  You will both be more motivated if you know your partner is waiting for you at the gym.

2. Competitive.  If you have a workout partner who is competitive you will workout harder and you will push each other more.  Competitiveness doesn’t always have to be a negative quality, if you are both competitive you will push each other to make each other better.

3. Dedication. Make sure you pick someone that is dedicated, not necessarily in exercise, but in other areas of life. If you know this person quits every project they’ve ever started, why would exercising be any different to them?

4Compatibility.  The best workout partner is one that you get along with and that you both have similar interests inside and outside of the gym.  You want someone who is going to push and motivate you in a way that works with your personality and lifestyle.

5. Fun. Working out is always suppose to be fun and that is what keeps you coming back day after day.  You need a workout partner that is going to be fun and energetic.  You want to choose someone who is always going to make you laugh and smile no matter how hard the workout.

The great thing about CrossFit is we are a class based workout program and in our classes we have athletes with all different fitness levels and backgrounds.  That is what makes us such a unique and great community of people.  You not only get to choose from several workout partners but you get a whole class filed with motivated, enthusiastic, and great people trying to reach many of the same goals as you.

What do you look for in a workout class or partner?

   Athletes Choice
Monday Workout
6 Rounds 30 sec on 30 sec off
Row For Cal
Burpee Box Jumps
3/5 Chest 2 Bar

Tuesday Workout
10 Minutes Every 45 Sec 1 Snatch

Wednesday Workout
3 Rounds
50 Air Squats
15 Parallete Push Ups
10 Hang Power Cleans (135/95)

Thursday Workout
Double Unders

Posted in CrossFit Workouts, Lifestyle, Workout of the Day0 Comments


Confindence What is it to YOU…………

The definition of confidence is the feeling or belief that one can rely on someone or something.  I think self confidence is a swagger to your step, a feeling of being able to take on the world.  How do you get self confidence?

 Confidence is not something that you can just pick out of your closet; it is something that you have to work for and earn.  It may be a new shirt you put on or a change in your appearance. It can also pertain to the gym as well.  I can always tell when an athlete is starting to get confidence; they walk into the gym and they know exactly what to do.  I also can tell when an athlete is confident by the way they carry themselves in the gym.  Confidence is built by learning and mastering new skills such as that first pull up with no bands or that first handstand hold or kick-up you thought would never happen.

How has CrossFit built your confidence, and what are things you have done that you never thought possible because of CrossFit?

Athletes Choice/Make Up Day
Monday’s Workout
Tuesday’s Workout
Wednesday’s Workout

Thursday’s Workout

Partner 5K Row Split Anyway

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