Coaches' Articles

Regionals May 24-26

The regionals season opened up this past weekend in the North East, South East, Europe, and SoCal regions. Athletes from CrossFIt Austin will be competing in the South Central Regional this weekend Friday May 24th through Sunday May 26th. The competition will be held in San Antonio at the Freeman Coliseum and we have individuals and a team competing for a chance to go to the CrossFit Games in July.  Below is the official guide for folks that want to support CFA this weekend.

Who’s Competing?
Women’s Individual Competitors
Judy McElroy

Team CrossFit Austin 1
Males: Miguel Garza, Alex Tanton, Aaron Duran
Females: Leigh Legare, Stacey Magnesio, Alex Janns
Alternates: Gilbert Perales, and Dayna Lowke

Schedule of Events
The full schedule of the weekend’s events can be seen HERE these times are of course subject to change.

Friday May 24th 
Event 1 “Jackie”
Team CFA @ 9:20 AM
Judy @ 11 AM

Event 2 & 3 “OHS & Burpee Muscle-up”
Team CFA @ 1:25 PM
Judy @ 3:30 PM

Saturday’s events start @ 8:30 AM and 3 PM exact start times are dependent upon where our athlete’s place. So we will update this page as well as Facebook and Twitter with the specific times as we find them out.

Travel and Parking

Just like last year regionals will be held just down the road in San Antonio. We have a Facebook group created to help coordinate carpooling on Friday, and Saturday  please comment below if you have not been added to the group and you are planning to come watch.

Parking is $5/day. There is no in and out, and its limited.

This year roughly twice as many spectator tickets have been sold so please account for the fact that there will be a lot of people trying to get in and park at the same time and this may create some significant delays.

What if I can’t make it?

For up to minute updates on Judy and Team CFA…

Like us on Facebook @ https://www.facebook.com/CrossFitAustin

Follow us on Twitter in the following place
@crossfitaustin
@coachwesk (Coach Wes)
@davisxctf (Coach Aaron)
@SharonBlecker (Coach Sharon)

For general updates on our Regional, and other Regionals

Like:
https://www.facebook.com/CFGSouthCentral

Follow:
@CrossFitGames
@CFGSouthCentral

if you’re not on twitter sign up its 2013 folks 🙂 This is where you will find the quickest updates.

For all other info make sure and read through our regions info page

http://games.crossfit.com/region/south-central/schedule


Looking forward to a great weekend for all of our athletes and wonderful community!

in Coaches' Articles 296 comments

Nutrition Q&A – Intermittent Fasting


“Since you mentioned intermittent fasting, can you provide your thoughts on when and for whom this could be a good approach to healthy eating frequency. Specifically, what are the benefits of this approach compared to a Paleo lifestyle with 3 meals plus snacks? And could this be a quality option for someone looking to get stronger/leaner/healthier but not necessarily aspiring to the highest competitive levels? Thanks!”

I’ve done a good amount of intermittent fasting with mixed results. Based solely on my personal experience I think it ultimately hinges on the stress factor, and the type of training you are focusing on.  When I am getting good sleep, my work schedule is consistent, and I’m focusing on a structured strength training program I’ve seen very good results with IF. In 2010 prepping for The Arnolds Weightlifting meet I used IF and was able to get down to 115 kilos which is about 4 kilos off my leanest weigh in of all time.

On the flip side If I’m teaching early AM class, staying late to prep the team for regionals, traveling, and doing allot of high intensity conditioning IF tends to be one more hot coal in my stress fire and takes aways more than it adds. Everything seems to suffer in this situation.

So my ideal person to implement IF would be a person that has low lifestyle stress (or manages stress well), has good sleep habits, and primarily focuses on structured strength and weightlifting for their training.  If you look into the work Martin Berkhan has done you’ll see that the success folks have on his programs tend to fit this avatar.

http://www.leangains.com/2010/04/leangains-guide.html

Hope that Helps!

Coach Wes

 

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Nutritional Primer

My goal for today is to start the nutrition conversation, and hopefully create some awareness and independent thought around what is best for you when it comes to food.

First off lets set some guidelines. Nutritional research is dynamic and constantly evolving. There is no single black and white definitive answer, and there is no one size fits all approach. As with most aspects of fitness we can only set out principles and guidelines. From there you must fill in the blanks with specific details that fit you.

Emotions

We all have our biases around food. They may come from years of media and marketing telling us fat is bad, or from past success with a particular nutritional approach (i.e. paleo, weight watchers, IF, etc…). The key is, we have to acknowledge our biases and emotions around food. Then we can take a step back and make more objective nutritional decisions. If you can’t take this first step you will always be at the mercy of forces outside of your control.

What is the goal?

The demands of a full time athlete preparing for a competition and someone trying to fuel a productive 9-5 workday will vary. Once again acknowledging that there will be variations in the approach (based on the goals) will be a key factor in achieving those goals.

Quality

Quality always matters. A shirt made with quality material and craftsmanship is always going to feel, fit, and look better than a shirt that is haphazardly made with crappy material. However quality always require an investment. That investment may be time or dollars. The question then becomes how much are you willing to invest and what is the ROI on that investment. We will delve deeper into this in future articles but something to be aware in regards to nutrition.

Some beginner quick hitters

Protein should be included in every meal.

Hydration is key, be diligent about drinking plenty of water.

Athletic performance, body composition, and health are all affected by not only nutrition, but stress, sleep, and training as well.

Three square meals and two snacks are good starting points for healthy eating frequency. Try to master this schedule for a period of time before moving on to things like intermittent fasting.

Understand your food sensitivities. Joint pain, GI issues, and skin issues are all common side effects of food sensitivities. Experimenting with eliminating foods that cause these issues, or are known to cause these issues (examples grains, dairy) is a good starting point for improving your nutritional approach.

To wrap things up today I challenge you guys to send in some specific question so I can do a follow up article that addresses specific scenarios. As always continue to educate yourself and build a base of knowledge so you can make good decisions when it comes to nutrition.

Coach Wes

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I HATE CALCULATORS

“All you have to do is write one true sentence. Write the truest sentence that you know.”– Ernest Hemingway

Ok, here it is: I Hate Calculators In the Gym!  Why? Because they hold you back!

Your 70% last week doesn’t mean it’s your 70% this week.  You are getting stronger each day.  No need to base today’s training off of yesterday’s you.  You are reborn anew today, built stronger than the day before.  So, drop the calculator and pick up an extra 2 1/2 lbs plate.

I have done my part; for the next 8 weeks I have taken out almost all percentages in the programming.

I can hear you all already, “But, how heavy are we suppose to lift?”  Heavy.  It’s that simple.

“Heavy” can’t be measured.  Effort can!

Lose the fear that heavy lifting will hurt you. Just like unicorns, it’s a myth!

A research study done over 4 years on NCAA Football players showed 0.35 weight room injuries to every 100 players (http://www.exra.org/WtRm.htm).  Now, compare that to the findings of this study showing 55 injuries to 39 runners (http://www.ncbi.nlm.nih.gov/pubmed/3578639)!

Remove fear, and the constraints of calculators.  Just LIFT!

 -Aaron Davis

*Post thoughts to comments!

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Be a Technician

By: Wes Kimball

When I played football, my coach Stan Eggen’s favorite saying was, “Be a Technician.”  Every day in practice, we drilled throwing our hands, firing off the ball low and aggressive, and practiced pass rush drills.  In fact, I can remember our entire sequence of pass rush drills even though I haven’t “rushed a passer” in over 5 years. Why did he make us do this?  Why didn’t we just bust heads and grind it out every day in practice?  Simply because he understood that the fundamentals are incredibly important, and for us to continue to get better, we had to be exceptional at the little things.  If he could turn us into a D-line full of “technicians,” we could overcome any “talent” deficiency that we had as a unit.  What were his results?  At this point in his career, Coach Eggen has coached more than a dozen defensive lineman who were selected in the NFL draft and over 20 who signed NFL contracts.

So, how can we apply this concept to training for the sport of fitness?  The answer is quite simple:  dedicate time and resources to moving more efficiently.  We all have a ceiling when it comes to raw physical tools, and you basically have to play with the hand that you were dealt.  However, we can always improve the way we use those tools. Fundamental things like building a great strict pull-up before you kip your arms off, or developing a sound front squat, deadlift, and clean before you do 30 TnG cleans, allows you to develop as a fitness athlete on a constant trajectory.  Training is like building a house (not buying a house), and often times, folks want to skip right ahead to the fancy stuff before they take care of the little things that ensure their progression.  The great ones are always the ones that not only nurture and develop their physical tools, but are also a master of their craft.  Here is one simple way to be a better technician.

Look for regression over progression!

When you are stuck on a skill or movement, think about ways to regress or make it simpler, as opposed to making it more complicated or advanced.  For example:  In CrossFit, the muscle up is an advanced movement.  Instead of flaying around endlessly on the rings, try to improve these 5 things (all of which you practiced with Miguel this weekend :))

1. Shoulder Mobility
2. Pushing Strength (ie. being capable of 3 ring dips)
3. Pulling Strength (ie. 3 strict pull-ups)
4. Coordination through the transition (banded MU transitions, kip swings, CTB Pull-ups)
5. Core control (Hard Planks, and Hollow Holds)

Regressing and improving these components needed for a muscle-up will undoubtedly push you closer to getting a muscle-up than just aimlessly trying to do one.

This goes for any movement.  If you are struggling with, or have plateaued in something specific, chances are that there is a certain aspect of that skill or movement that is holding you back.  Creating awareness around where the deficiency lies, regressing, and then attacking it head on, will no doubt get you back on the track for success.

*Post thoughts to comments!

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Zone 1

What does Zone 1 mean?
Wes Kimball

Today we take a departure from the normal grind of heavy sweating and panting to partake in some nice leisurely activity. Today’s training session is what we like to call is Zone 1 (Z1) work. We were first turned on to the concept and its benefits by James Fitzgerald of Optimum Performance Training, but it is perhaps the worlds oldest form of “exercise”. So, what exactly is this Zone 1 we speak of?

First off, the super technical definition is as follows: Zone 1 work is “low level aerobic activity that involves working at 55 to 75% of your maximum heart rate”.

Now, let’s keep things simple and more specific to what we want to accomplish with this definition of Zone 1:“Physical activity that is restorative to the mind, body, and spirit while adding little to no physical stress”.

We live in a work hard, play hard culture. Even in the context of fitness we tend to live in extremes by coming in for :60 – :90 intense exercise sessions followed by hours on end of sitting in front of computer and tv screens. Z1 work adds balance to our training and pushes us into the habit of an active “lifestyle”, not just extreme :60 exercisers. So, here is what you need to know about Z1.

1.) What activities are Z1? Activities that are not stressful. Much of the knock of long slow distance (LSD) training is rooted in running. Due to the stress running, and even jogging, puts on the joints, running does not qualify as a good Z1 activity. However, a great alternative would be a hike, providing a low level of impact, and if elevation is involved, there is a greater range of motion, and far better scenery than running around the CFA building can provide, unfortunately. Some of my other personal favorites are: Leisurely bike rides, easy swims, shooting hoops, or just good ole fashioned yard work.

2.) How long do I do it for? Well, this will depend with most on where a person stands in their personal fitness journey. For example, a severely deconditioned person may walk for 20 minutes and have all the after effects that a well-conditioned person would feel after a very intense training session. In general, for folks that are training hard 3x-4x a week, 60 to 90 minutes of Z1 work twice a week will be beneficial.

3.) But this is boring, can I make it more intense? No. The whole point of Z1 work is to facilitate restoration (remember mind, body and spirit). So, opting for more “intense” (read: stressful) training on off days defeats the whole purpose. Z1 work can be perceived as boring especially if it is always done alone. I personally prefer Z1 work with a partner (wife, friend, or family member), it is a great “healthy” social activity, and also a great introduction to exercise for folks in your life that are intimidated to start improving their fitness level.

There is a whole spectrum of things that we could consider Z1 training with a myriad of benefits, so hit me up with questions in the comments!

“People only do their best at things they truly enjoy.” -Jack Nicklaus

Andrew

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Training on the Edge

Physical training in the pursuit of self-improvement is an incredibly rewarding experience. Eventually, however, we all reach a point in our training lives when the PRs, successes, and rewards seem to transform into utter frustration and even a feeling of failure. If you have trained for long enough, you know exactly what I’m talking about. Most folks go through around 9 – 12 months of training where they can do absolutely no wrong. PRs come early and often and the sky seems to be the limit. Generally, this is followed by a period of plateaus, frustration, and slower progress. Congratulations, you are no longer a beginner!

Enter training on the edge. Training on the edge is a balancing act of pushing yourself to do more, go heavier, or go faster combined with the awareness in order to perform within or even beyond the edge of your current abilities. In the book The Talent Code, Daniel Coyle calls this “reaching” the act of stretching just slightly beyond your ability toward a target. Training on the edge requires you to position yourself between two states of mind: comfort and desperation.

Comfort in training is characterized by a lack of challenge: the weight will go up whether you try or not. The pace ensures the smallest of struggles and the exercises or activities are always the most familiar. In short, success is guaranteed and effortless.

Desperation in training is characterized by a complete lack of awareness. Technique and fundamentals are thrown out the door in pursuit of heavier weights, faster times, and complex skills. Motivation is seeded in a desire to outperform an opponent rather than outperform one’s self.  Failures outnumber and outmatch successes by a wide margin.

However, when you train on the edge you challenge yourself for something that is just barely out of reach. You build the fundamentals first and chip away at those big, audacious goals. Frustration, difficulty, and challenge are matched with alertness, awareness, and constructive feedback (internally and externally) so the next attempt inches you a little closer to the goal.

This is the three-pronged fork in the road for many athletes: Sit back, stay comfortable, and avoid additional challenges? Desperately thrust at others’ successes and ultimately get “lucky” or fail?  Embrace a process and commit to a long-term challenge and continued growth?  It’s easy to stay comfortable or to pretend that you should be able to magically do something instead of working for it. It’s hard to commit to a long-term or, even better, a lifelong pursuit of being a little tiny bit better everyday.

In Coyle’s book he closes a chapter with this quote from Albert Einstein: “One must develop an instinct for what one can just barely achieve through one’s greatest effort.” I couldn’t agree more.

– Coach Wes

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Stupid Muscle-Ups!

I was bruised, bloody, hot, and tired, and one last workout still towered in front of me. Fifteen minutes. That’s all I had to figure out how to pull off the impossible: a muscle-up. I was in 7th place going into the last workout at the 2010 Regionals in Dallas. I had already surprised myself by doing quite well against some of the “big wigs” in the region. However, all of that was about to be thrown out the window.

I stood in the warm-up room and watched girl after girl grab onto the rings, string 3 “warm-up” muscle-ups together, and walk away like it didn’t even phase them that we had to do 15 of those stinking things in the workout. I wanted to cry. I felt so alone in that very moment in my abilities as a CrossFitter. What was I even doing in the same room with these girls? I have never wanted to quit anything in my life. But, in that moment, I wanted to tap out, wave my little white flag, and scream, “I give up!” But I couldn’t.

I remembered what Wes said to me earlier that day, “You are just as good as these girls.” My Mom and Dad, who had never seen me compete in a CrossFit competition nor understood the entirety of what was going on, were waiting in anticipation with the rest of the crowd. I couldn’t give up. I had to at least try; for my parents, for my coach, and mostly, for me.

Needless to say, I didn’t get my first muscle-up in those fifteen minutes. But I tried. I spent the entire fifteen minutes trying. I watched almost every girl finish at least 5 muscle ups and move on to the next movement. I must have attempted 40 muscle-ups and failed every one of them. When my fifteen minutes ran out, all I could do was hang my head while the rings dangled above me. The crowd moved out and there I stood. Under those rings, I was frozen with defeat. My dad eventually grabbed me and gave me a big bear hug. I cried like a baby and so did he.

Despite what Wes had said, I didn’t believe I belonged there.

Fast forward to the 2011 Games season. For the first time as a CrossFit competitor, I had chosen to compete in the Team Division at Regionals. With the workouts released six weeks before the competition, we spent hours in the gym to prep. As I’m sure you can guess the last workout had muscles-ups in it. Despite how much stronger and faster I was becoming, I still couldn’t stick a muscle-up. I was frustrated and that sense of defeat I experienced the year prior was creeping back in. To make matters worse, I was who the team had chosen to perform that workout. Seriously! Again! And now, not only did I feel pressure to do them for myself, I had a team that was relying on me.

Finally, a week before Regionals, I landed my first muscle-up (and then proceeded to run around screaming like a mad woman)! Then, at Regionals, not only did I stick a muscle-up; I was able to get three! Instead of celebrating those three muscle-ups, I felt as defeated as I did in the 2010 Regionals. Surrounded by other teams who had girls who could fly through the muscle ups, I didn’t believe I belonged there either.

I have always thought it was the muscle-up that was holding me back from my full potential as a CrossFit athlete. But what I have come to realize this year is that it was never really the muscle-ups. It’s been more about me growing and maturing into a CrossFit athlete. It has been about patience and time. In my three years as a CrossFitter, I have struggled to get stronger where I am weak, overcome injuries, missed lifts, and finished last. The biggest thing standing in my way this whole time has not been the stupid muscle-ups, it’s been believing I could do the muscle-ups. Believing! That’s it. That’s what was missing.

The blood, sweat, and tears have paid off. I am now training with an all-star squad that has pushed me more than they will ever know. Their belief in my capabilities has helped me believe in myself and abilities. As I battle through this year’s Regionals competition with the #paintitpink team, I will not forget how far I have come as a CrossFitter. I have nothing but belief in me and my teammates! And when I walk into that warm-up room this year, I will not doubt my abilities or question whether I belong there.

Bring on those muscle-ups!

Stacey Magnesio

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“Don’t Call It a Comeback”

Finishing the 4th workout at the 2011 CrossFit Games Regional crushed me. Emotionally and physically I was drained. I had poured over 3 years of training into one brutally hot weekend, only to come 1 rep shy of making it to day 3 (top 14). I lay on the ground devastated and filled with emotion as the crowds departed. The road to last year’s regional was tough: I tore my left meniscus at an Olympic lifting competition in October, had surgery in November, and began my march to recovery in December. The process was a roller coaster of emotion that was only remedied by my Mom’s infinite wisdom. “Be glad you still have two functioning legs,” she said “it could be a lot worse.”

As that is now over a year ago, I vaguely remember the struggle of making it back. Sadly though, I can vividly remember that day of defeat, and can still feel the tears of sadness, sweat, and struggle dripping down my face. After finally recovering from that Regionals weekend (average 110-degree heat, black bars, black kettlebells, hand searing), I was ready to get back into training. I knew where I stood in the region, what my weaknesses were, and how I could make it to the top.

The summer ended and my training was ramping up. I was becoming stronger, more flexible, and felt incredible. Then it happened, on a routine warmup squat, my uninjured knee clicked and popped. The heat intensified and I was laying there again, motionless, crushed and defeated. I knew what it was, but I decided to walk it off and call it a day. I talked to my sister, Becky, as I drove off and she asked me “do you think it’s ok?” As the inside of me welled up with emotion, I jokingly told her that I would always be ok, and that a little knee swelling would not stop my march to the Games.

With the help of the fine folks at Airrosti, I started getting some good motion into my knee. Progress was being made, and I had begun a rehab program hoping that the pain was not another meniscus tear. Squats became possible, hip bridges and thrusts kept my butt firing, and I was intent on making it back. Then my doctor gave me some bad news, and SOME of my hope was quickly taken. He told me I would need an MRI as he believed I had torn my meniscus. All the drive and hope I had left was pulled out from beneath me as I lay there again, on an operating table, to end what I believed to be my last chance at making it to the Reebok CrossFit Games. Every pull-up, push-up, squat and row meant nothing because my knee was going to need meniscus removal rehab again. I had given up and I told my lovely girlfriend and family that the 2012 year would be a “bench” year for me. I was going to sit it out. I won’t sit here and say it was easy. I spent much time alone crying, all while outwardly expressing hope and joy. I felt sorry for myself, and I didn’t understand why God had chosen to injure me twice in the same year. Why did each knee have to have a torn meniscus, why did I have to work so hard to climb out of another hole. I still don’t know why, but I no longer question.

My Games season as an individual was over September 13, 2011. Fast forward to today and you’ll see that my Games season as a teammate began on September 13, 2011. This year isn’t about me, it’s not a comeback. I don’t want to talk about the hours I’ve spent in the gym since my surgery, scared to get into a squat for fear that I may reinjure myself. I don’t want to talk about how difficult it has been seeing my friends continue to excel. I don’t want to be asked if my knee is 100%. I don’t want to talk about these things for they do not matter. I want to talk about my team and their excellence. I’ve come to believe that God placed me where I am, forced me to struggle back from surgery, so I could glorify His name. I’m able to take my 3 years of competitive experience and help others around me. I’m no longer training on an island where any small breeze can send me tumbling. I’m now sitting on new foundation with 7 other teammates; great people who will pick each other up if we falter.

I can still remember my devastation from last year’s Regional competition. I can still feel the heat being cooled by tears of sadness dripping down my face. There is still a cage of emotion when I look at that photo that captured everything. That chapter is over though, and now I will march towards the 2012 Reebok CrossFit Games Regional with team #paintitpink. I will lift them up and perform to the best of my ability. Don’t ask about my knees because they are fine; my smile tells you they are fine. This isn’t a comeback – it’s a new beginning, and it won’t end with devastation.

Coach Miguel

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Fun

“Working out is just not fun…I can’t get excited about going to the gym!”  Someone said that to me recently and it got me thinking. Most of us at CrossFit Austin don’t think like this at all; to us, the word “fun” is synonymous with CFA.  We look forward to the “big reveal” when the workout is posted on the website every morning.  We can’t wait to tell everyone at the office what torture we’ve already endured that morning before coming in to work, or what awaits us when we get off.  We don’t even mind the “are you crazy” looks we get from folks when we tell them about our workout and say, “it looks like fun!”  We get excited thinking about coming into the gym and seeing our CrossFit family and taking on the workout with them.  Some people might say we have a skewed definition of “fun.”  To us, lifting, throwing, dragging, squatting, pulling and pushing heavy objects is “fun.”  Seeing your name go up on the board with “Rx” next to it or seeing your name on the leader board for the first time is “fun.” Getting sweaty with our friends and running around the building is “fun.” But what happens when that stops being fun?

Time and time again, those of us who have been around CrossFit for a while see this happen. People are so pumped up when they first start out and they can’t get enough.  They are facebooking, tweeting and telling anyone who will listen about their workouts and how awesome it was even though it made them want to throw up.  They are determined to convert the world to a caveman/paleo lifestyle and send websites with information on the Paleo Diet to everyone in their address book.  They try to beat the system by taking a different coach’s class every day so the coach won’t notice that they haven’t had a rest day in 2 weeks (“Really coach, I was going to take today off, but the workout just looks so FUN, I couldn’t miss it!  I promise I will take it easy!”)  Then the inevitable lull happens.

At some point in your CrossFit journey, you will be less than excited about it.  I know it’s hard for some of you to imagine now, but for those of us who have been around for a while, we can tell you that this will happen. You will wake up one morning and turn off the alarm clock and go back to sleep or go to Happy Hour instead of the 5:30 workout…and then that will happen more often. You will stop posting pictures and status updates on your social media of choice.  Your friends and family will start spending time with you again because you are able to talk about something other than CrossFit and eating meat and veggies.  So what do we do then?  Give up?  Of course not!

If it ever gets to the point where you just aren’t enjoying coming to the gym like you used to, here are 4 helpful hints to spice things up and keep it FUN!

  1.  Find a Workout Buddy.  I know what you are thinking… ‘I already work out with a group, why do I need a buddy?’ It helps to have one person who you meet up with at the gym and with whom to work out.  You can hold each other accountable, motivate one another and set goals together.  It’s always helpful to have that person by your side saying, “just one more rep… you can do it!”
  2. Add variety.  Don’t feel like you are “cheating” on CrossFit if you mix things up a bit.  Go for a run, take a dance class, join a kickball team, sign up for a triathlon or 5K fun run.  Don’t be scared to try something new and different or just mix up your CF training.  If you always pick up a kettlebell for swings, try a dumbbell one day.  If you are still picking up the 15lb bar on deadlift day, next time try going for a 35lb or 45lb bar instead and see how that feels.
  3. Set Goals.  When working out stops being fun, sometimes it’s because we have lost focus and are not motivated anymore.  Try setting some attainable goals and making a plan to reach those goals.  I emphasize attainable because it will just make you frustrated if you goals are not reachable.  So, if you can’t do a strict pull-up and you can’t do a strict ring dip, then muscle-ups probably shouldn’t be your goal.  Instead, your goal should be to get a pull-up, and then put in the work to make that happen.  When you reach your goal, reward yourself!  You did something awesome, so indulge!
  4. Play!  Don’t be afraid to revisit your inner child and play.  Maybe that means joining in on a pick-up game of basketball or taking a cue from Walker and Darlene and busting out a jig in the middle of a workout when the music makes your hips want to move!

During my own CrossFit adventure, there have been highs and lows.  There have certainly been times when it just wasn’t as fun. But, I took my own advice and found ways to bring back the charm. I took Chad’s class and fell in love with Olympic lifting, so I found a buddy and we trained for 4 months doing just Olympic Lifting.  We went to Zumba on our active recovery days and shimmied our hips with the best of them. When I went back to CrossFitting regularly, it was fun again. Then, after many more months, it wasn’t.  So, I found another buddy who motivates me and keeps me accountable.  He also indulges me when I want to keep things interesting and helps me push my car around the building (for time, of course!)!

Just remember: keep it fresh and that will keep it FUN!

Coach Tristy

 

in Coaches' Articles / Workout of the Day 238 comments