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Own It

Ownership – the act, state or right of possessing something.

When we think about ownership we typically think of tangible objects or things in our physical world. Now what about the stuff we can’t wrap our arms around like emotions, thoughts, biases or even fitness.  For the sake of this piece let’s stick to fitness, which is still a nebulous, biased ever changing idea.  One thing CrossFit has done pretty well is that it has created a standardized measure of fitness, not perfect but pretty freakin good.  This is one of the reasons I fell in love with CrossFit in the first place – it provided a simple, clear representation of my fitness level.  I would love to say that the CrossFit prescription of “constantly varied functional movement performed at high intensity” was the reason I continued to improve my fitness but if I’m being honest with myself the turning point came when I shifted my mindset and began to own my part of the process.

The turning point came when I realized that in order for CrossFit to work for me the way it had for so many others I had control over 1 thing: the ownership of how, or if, my actions aligned with my goals. Before beginning any training program, you should have a clear vision on what you want to achieve.  That’s not to say it won’t change over time but you need to know where you want to go.  Once you have that it simplifies your actions (or at least in theory it does).  I heard from a coach one time that there are no neutral decisions, only decisions that take you closer or farther from your goals.  The beauty of that statement is its simplicity, so elegantly simple that most people don’t grasp how powerful it is.  Once you own the fact that each of your daily decisions either take you closer or farther from your goals you can begin to own your fitness and stop blaming other people for results that you don’t like.

There are so many factors that contribute to your fitness that it would be impossible to address them all here.  Understand this, your sleep, nutrition, stress levels, interpersonal relationships, workouts, and many other things contribute and can positively or negatively affect it and should be considered.  So don’t immediately place blame or look for excuses as to why you’re not where you want to be because it most likely lies in the daily decisions in your life that you’re not owning.  Own the fact that you are in control, that you dictate your place in this universe not your coach, your significant other, your boss, etc.  It’s not your jobs fault, your gyms fault, or your family’s fault because I can show you plenty of people who are making it happen with worse circumstances.  The difference is ownership and once you own that the sky is the limit.

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Do You Love Your Family?

So this past Monday was my yearly physical – you know the time of year where you report to the doctor’s office for small talk, go through the standard battery of tests to make sure you’re “healthy” and then part ways with the wholly unoriginal “See you next year!”  I continue to follow this routine although I’m more than confident that there is nothing wrong with me.  I exercise more than the average person (I better I own a gym), I eat relatively well, I get the most sleep a father of 2 young children can expect to get; overall I’m healthy.  But, everybody has heard the story of the guy who goes in for a routine physical and finds out he has a deadly disease and nobody saw it coming because “he was healthy”.  Now this piece is not about the measures of health we use, the validity of tests we deem worthy of determining health, or faults of our medical system, this is a piece about understanding why your health is important.

As I stated I have two little boys; two awesome, handsome, hilarious little boys.  I also have a wife; an energetic, strong, loving mother and wife.  The health I’m checking on each year is about them, not me.  So when my doctor asked why I was there I told him “for my family”.  As I drove home I took the visit into my thoughts and realized that was exactly why I was there – to make sure I’m doing everything I can to ensure I’m ready and capable for my family.  It was a profound feeling and one that you only understand once you have people you love that depend on you.  It provided a moment of clarity that I hope more people can find.

I know, I know I’m not the first person to write about how maintaining a healthy body is the most unselfish thing one can do for their loved ones but I’m OK with that because it clearly hasn’t sunk in with the majority of people.  Maybe it’s a Pittsburgh thing, or an east coast thing or an American thing but somewhere along the line we all lost focus on the fact that not only will your poor health affect you but also the lives of your loved ones.  That could be anything from managing diabetes, to deteriorating to a point that you need to be cared for another person, most likely a family member OR even worse, dying prematurely.  Nobody wants that but there are a lot of people that are living in a way that is not reflective of that desire.  Well guys and gals it’s time to stop talking and start doing.

“What you do speaks so loudly that I cannot hear what you say” – Ralph Waldo Emerson

It’s time to stop telling yourself that you don’t have the time or that it is selfish of you to go to the gym because you should be with your family or that it doesn’t fit my schedule or insert another excuse here.  It’s time to understand that we’re all busy; we all have families and jobs and responsibilities and social lives.  It’s time to recognize that the most unselfish thing you can do is maintain a level of health that provides you freedom and independence well into your golden years so you don’t burden your family and friends with taking care of you when you’re no longer able.  It’s time to make it fit in your schedule, it’s that important.

So please spare me the excuses of why you can’t work on your health and fitness and show how much you love your family by taking care of yourself.  Show that you care about yourself enough so that physical limitations don’t exist and you are free to do whatever you’d like, whenever you’d like.  This is the stuff that inspires people, myself included, and plants the seed for others that THEY CAN to do it too.  Be the change and show your loved ones how much care, it’s that important.

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January 15, 2018

Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community.  Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud!
This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!
Monday, Wedneday, Friday 9:30am BodyFit will now be a bodyweight HIIT workout coached by Brenda Ho
Tuesday, Thursday BodyFit will remain the same.

CrossFit

Warmup:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat (Build)
10 EB Thrusters
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3×5 (+5)
Level 2: 4×4
*Every 3 min*
Add Weight from 01/16

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 03/13/2017

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January 12, 2018

CrossFit

Warmup:
Ankle Circuit
8min WA|MRAP
:30 HS Hold / :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Walking Lunge with vertical flex/ext
12 KBS – Russian (AHAP)
24 Double Unders

Strength:
Alternating EMOM x 10min
Even: 5 Handstand Pushup
Odd: 5/5 Weighted Walking Lunges

WOD:
“Weekend Warmup”
40-30-20-10
DU (3:1)
KBS – American (53/35)
Situps

 

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January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh!

CrossFit

Warmup:
Get Your Chili Warm
3rds
PA Clean Warmup (Build)
10 Plate Touches
10 Thrusters

Partner WOD:
“Hard Pass”
100 Cal Row
100 Deadlift (135/95)
80 Calorie Row
80 Hang Power Clean
60 Cal Row
60 Front Squats
40 Cal Row
40 Jerk
20 Cal Row
20 Clusters

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Calorie Assault Bike
Min 4: Rest

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January 10, 2018

CrossFit

Warmup:
Get Your Chili Warm
3rds
Bear Crawl/Crab Walk
10 Kips/Kipping Practice
10 KBS – American
5 Box Jumps (30/24)
3-position Clean x 3 (Build)

Strength:
Power Clean
All Levels:
10 min
1 @ :30 sec
*Same as 12.19.17*

WOD:
“Xena”
12 min AMRAP
5 Power Cleans (155/115)
9 C2B Pullups
13 Box Jumps (24/20)

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Max Cal Assault Bike
Min 4: Rest

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January 9, 2018

CrossFit

Warmup:

Shoulder DROM
3rds
5/5 Pillar w/ arm reach
10/10 Banded Rotations
10/10 Bottoms Up KB Press
8 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5
Then 1 @ 80% Max Reps

WOD:
“Hissy Fit”
12 min EMOM
Even: 5/5 Rotating Ball Slams
Odd: 10 Burpees

BodyFit 184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 minute Rest

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January 8, 2018

CrossFit

Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**

WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories

BodyFit  184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest

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December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups

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December 19, 2017

CrossFit: 

Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)

Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3

Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)