Workout of the Day (WOD)

Thursday 4/19/12

How can I really change for the better

It happens all the time when someone is new to CrossFit.....They are motivated, excited, and going to conquer the world.  That's a great attitude to have but you need to keep that fire and drive.

Week 1: YOU are on FIRE!!!

Week 2: Feeling frisky and starting to 'feel' the results.

Week 3: Sore and fatigued but still on the plan and coming in regularly. 

Week 4: Oh no!...I missed a day or two with a cheat meal or two. 

Week 5: Here comes all the justifications as to why you're missing more often and eating like your old self

Week 6: If you made it this far you're about to say screw it and believe our earlier justifications or you're going to push through and build a good healthy lifelong habit.  Good job and good luck.  This is the point where you're building a habit and you need to stick with it.

Now, think about this concept in other areas of your life: career, finances, relationships, etc...

“Why is it that some people are more successful than others?” 

What do successful people do different that the others that don't? 

To be successful in life is no secret.

Everyone has the same information. The same resources. The same amount of time in a day. 

It’s the principle of knowing vs. doing? We know what we need to do, so why don't we do it? 

How do we change from knowing to the doing?  

There are 3 things that need to be accepted and happen for someone to change for the better.  

1. CrossFit is HARD! You get sore. You are challenged physically, mentally and emotionally to push yourself to your potential. You have to have some real goals. You have to want to be better. Because CrossFit is going to challenge you and see what you are made of, but the satisfaction you get after each WOD is worth it.

2. Call it an epiphany. Call it divine intervention. Call it becoming empowered. Some of us are fortunate enough to see the light and not only figure out how CrossFit and clean eating works but figure out how to make it work with their family and daily lives. Once you do, you won't ever think about going back to your old ways. 

3. Through HARD work, consistency and self sacrifice you figure out this thing really works! It happens when you do your first pullup, first muscle up, or the first time you RX a WOD.  Originally you thought everything used to be impossible but now you want more! It is amazing to see the transformation in someone when this happens. When this happens you find that you are on the road to elite fitness and you can achieve anything you want too. 

Erin squatting the little ones, seriously who else does this everyday.


Strength:  7 Sets of 2 Reps Deadlift 80-90% your 1RM


Run 400m




KB Swings (55/35)


Run 400m

Light Weight!!!!! Get some BABY!!!!


Today's workout