 Sarah C. works on her pull-up. I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character. You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency. Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit. The time for being competitive is when you're in an actual competition like the Festivus Games. Competition reveals our character, our grit, our fortitude. Competition is the culmination of months of training and practicing. And, competition season is upon us. We are hosting the Festivus Games on Saturday, April 18. We are already MORE THAN HALF FULL and we want to make sure everyone from our gym who wants to compete registers ASAP! Bonus! If you register before March 22nd you get a free Festivus Games shirt or tank. How cool is that? Register Here: https://festivusgames.com/info/13106/ Watch this super funny video from our very first Festivus Games. and don't judge Coach James about his clean, it's good enough for CrossFit:-)
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 Get ready to get inverted for you today!
Sometimes the anticipation of a thing is worse than the actual thing. You may spend hours, days, week obsessing and over analyzing what to say or what to do, and when it comes time do actually doing the thing, you're exhausted. That's because you've worked yourself up over something that you can easily control. I sometimes do this when I'm training. I might be halfway through my snatch workout and I'm worried about those 3 sets of heavy cleans I still have to do. Or I might be in the first 5 minutes of a 30 min AMRAP and I'm freaking out because it's already hard and I'm not sure how I'm going to get through the entire workout. Worrying about the future is called anxiety, and anxiety does us absolutely no good. We can't predict the future, we can only control ourselves right now. You have no idea whether the thing you want to do in the future, e.g. compete in an event, have a difficult conversation, attempt a 1 rep max, etc. will be successful or not. There are thousands of factors that can influence the outcome. However, there is one thing for sure, one hundred precent, you unequivocally have control over and that is your thoughts and actions. If you worry and allow yourself to go into the dark hole of "what if," you will certainly stress yourself out. Your stomach will hurt, your hormones will get out of whack, and you will probably have a difficult time with that thing when it finally arrives. If you control your thoughts by recognizing that they are just things and are not the truth, then that thing in the future might not be so big and scary. Your thoughts are like clouds, just a thing that comes and goes. Just because you think something doesn't make it true. This holds for negative and positive thoughts. You can help achieve a positive outcome of future events by focusing on your actions, your words and letting go of your thoughts. If you have anxiety about a thing, take 10 deep breaths then visualize yourself successfully doing that thing. When you're faced with doing something difficult, lean in. Take some deep breaths, let go of the worry about "what if," do the work and you might be surprised at how fantastic you feel when you finally get to that difficult thing. Good luck!
The barbelles lift all the barbells-) It takes mental strength to see and acknowledge our weaknesses. It takes character to be willing to put in the work. It takes humility to admit you have some flaws. It takes strength to be willing to work on those flaws. None of us is perfect. That's why we are offering a 31 Day Healthy Lifestyle Challenge March 1-31. All of us has something, or in my case several things, where we can do better. We can be better at sleeping, we can do more mobility, we can eat well, we can manage our stress, we can learn how to enjoy life's simple pleasures. During our March into a Health Spring 31 Day Lifestyle Challenge you are going to practice doing better at something every day. Some of things you'll practice will build on each other over the 31 days. Some things you'll practice will be just one day tasks. What are some of these healthy lifestyle tasks? I thought you'd never ask. The daily tasks are divided into 7 categories:
To support you in this challenge you will get:
At the end of the 31 Day Challenge, all who finish each and every daily task will get a cash prize. The more people who participate in the challenge, the bigger the pot of cash will be. So, grab your gym buddies and get ready to March into a Healthy Spring! Click on the image below to sign up!  
Get ready to have some fun with dumbbells today.
When I was a competitive athlete, no matter the sport, my coaches always put us through a Hell Week. Hell Weeks are increased training sessions where your sessions are longer, more intense or perhaps you do 2 workouts a day. These crucible training cycles were important for developing grit, stamina, endurance and mental toughness. At True Spirit CrossFit we have our own unique Hell Week, we call it Femme Fatale Week. Femme Fatale Week is a special training cycle of increased intensity and frequency. We challenge you to workout 5 or 6 days. We challenge you to workout 2 or 3 days in a row. We challenge you to try something Rx'd for the first time, or to try something you've never done before. Femme Fatale Week is a crucible and it can teach you a ton about yourself. You've heard me say that you are 20% stronger than you think you are. Everyone who completes Femme Fatale Week learns just how strong they are. You will do workouts you didn't think you could do. You will be inspired by your fellow athletes. You will be motivated to move better. You will be encouraged to try your best. Hell Weeks teach us about our limits and our tolerances. Femme Fatale Week is our Hell Week training cycle that will get you fired up and ready for the next level. Femme Fatale Week will teach you about your mental toughness and offer you a chance to find out just how awesome you really are. Your coaches know that you're a badass. Join us for Femme Fatale Week and learn it for yourself. Registration for Femme Fatale Week is now OPEN! We need ONE MORE brave person to commit to Femme Fatale week otherwise the 6 seductive, alluring, and irresistible workouts who are ready to show up Feb 10-15 will stay home. |
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