Hey CFU Fam! Delane is getting MARRIED! And she and her family (“hot mama” Karen) have invited the CFU crew to the reception…400 St. Andrew Lane, Holts Summit. Beginning around 7pm AND she has picked out a special song for her WOD buddies! So try and make plans to attend!! More details at the box!
Everyone did GREAT today on the Either/Or WOD’s!! Special thanks to Fuzzy and Andi (and the other trainers who pitched in during classes) for organizing “My Mess”!
Just a reminder that we are having our “Friday Night Lights” this coming Friday from 6:30pm-?? 🙂 EVERYONE is invited! Bring your spouse or significant other…kids are invited as well. We will have two regular WOD’s, a team WOD and a kids WOD…You can participate in all, some or none…just come and meet the rest of your CFU Family! Box Party AFTER so bring your favorite beverage and a snack to share!! Hope to see lots of you! It definitely won’t be as hot as July’s!
Keep working hard, everyone! Every day you are at the box, you are making your LIFE BETTER! 🙂
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”~Hippocrates
For thousands of years, scientists and medical experts have been looking for the perfect balance between diet and exercise for optimum health. What seems to come up time and again as far as exercise is concerned is consistency.
The jogger who is out there year round, stomping through puddles and bearing up under heat and cold, or the person who works out at the gym several times a week, is infinitely better off than the person who dusts off their equipment at the start of the season, only to store it away again when the conditions become unfavorable and not do anything until next season.
It’s not necessary to be obsessive about working out, just conscientious. If the weather turns and our regular softball league ends, we should look for another activity to fill our time and get our bodies moving. Exercise shouldn’t be for the weekends or summer months only. It should be a year-round and important part of our schedules.
*Today I’ll think ahead to the next few months and plan workouts that I can do during inclement weather, shorter daylight hours, or a busier schedule.*
This little post comes at an opportune time as we have ended the nutrition challenge…Does this mean that we totally forget what we learned about how our body processes the good/bad/ugly? Shouldn’t, but I know there are some who get off track and then say “Screw It” and totally give up instead of isolating that instance and getting back on track. You are better than that and you have to tell yourself that you want it bad enough to stay in the game.
**Nutrition Challenge “Biggest Losers”… In 30 days, these four lost a total of 39# and 18 3/4 inches!! Very proud of you all! Gary Gates, Amy Wulff, Elena Jobe, and Andy Cleeton! We had a total of 29 participants come and get measured in allotted time frame (I have your towels at the box!) and WE LOST 156# and 104″!!!!!!!!!!!! Keep on track…you KNOW what to do, you just gotta do it!! 🙂
Same thing with the working out…as the reading states above, there are some who don’t let ANYTHING get in the way of their working out…I know it’s hard with families, the kids activities, work, meetings, etc…but don’t you feel BETTER after working out? Isn’t it worth getting to the box to get that feeling??
Was at the competition on Saturday and saw a LOT of fit people and what they did with their time at the box paid off. Maybe think about getting one more workout in per week, or staying for 5 minutes longer to work on the doubleunders or row an extra 1000m (equal to about 55 calories by the way 🙂 ) Isn’t your health and well being worth it?? I want you to be the BEST you possibly can be, but if you aren’t at the box, then you can’t be helped!!
This week’s WOD’s are going to be a little “mixed up”…It’s an “Either/Or” week…I came up with my regular “Belinda Programming” and also went to the Crossfit.com mainsite for their WOD’s…so you will get the choice. The WOD’s will be posted at the box, not on WODTogether OR the blog…just the strength will be posted for scores. This pretty much sums up what CrossFit is all about…preparing you for anything! Therefore, be ready for ANYTHING! You may need long socks (always keep a pr in your bag/car), you may need your rope, you may need a sweatshirt or long pants if we run outside (have running shoes on hand)…but you WILL have the choice. I’m sure everyone will be looking forward to this little challenge. I’m interested in seeing the numbers this week… 😉
Please sign up at the box if you would like a pullover or a zip up Hoodie! It may not be too cold right now, but you will appreciate one of these next month! Order by Thursday!! Cost will be between $28-38…There are a couple of sample sizes hanging up if you would like to try them.
Do you have a testimonial like the following that you could share on the website? You can sign your name or you can remain anonymous…If so send to me at firstname.lastname@example.org or email@example.com
Would LOVE to hear how CrossFit Unstoppable has changed your life!
“Ok here it goes. I completed my 2 weeks of BT the second week of August. So that means this is week 5 of playing with the big dogs. First week we did our 1RM for bench press and mine was a pitiful 85. Four weeks later that 1RM is 110. When I first started I could not throw the medicine ball to the line we were supposed to and last week I did that 150 times in just over 10 minutes. When I first started I could barely swing the 20lb KB and now I do the 35lb KB. I can touch toes to bar from the hanging bars and I can do push ups again. I have more energy, more strength and I’m doing more and more with less scaling. Next goal climb the rope. Don’t worry I will do that too! I am 41 years old with bad knees, a bad shoulder and asthma but that hasn’t stopped me. My knees don’t ache and neither does my shoulder. I don’t get out of bed feeling like an old lady anymore. I love what this place has done for me and I can’t wait to see what I can accomplish in 6 more months.”
Stop telling me how your WOD wasn’t impressive because your pullups were banded, or your run was slow, or your pushups were on your knees.
Stop feeling embarrassed that you have the least amount of weight on the bar, or finished last.
Stop thinking your WOD was unimpressive because you scaled.
Stop degrading yourself for not getting a PR, or a new skill, or the next modification up.
Stop all of it because YOU. ARE. AWESOME.
Stop it because no one else sees what you are doing as unimpressive, because no one else is judging you for your choices.
We are celebrating in your successes – even if you can’t see them yet.
You are in there.
You are fighting – fighting through the pain, through the misery, through the reps.
You are finishing – even if in last place, even if you use a band, or your knees, or a light”r weight, or reduced reps – you are finishing.
You are progressing – even if it is imperceptible at the moment, you are progressing. You are getting to your goals and finding your strength.
So stop judging yourself so harshly. Stop throwing yourself in the dumps because of a bad WOD. Stop holding your head low because of your scale.
I don’t even know you, and yet I know that you are awesome. I know that you are trying, and hurting, and pushing. I know that you are improving and progressing. I know that every day you are fighting a battle, and on the whole, I know that you are winning.
Can you even begin to imagine what the athletes next to you know? Can you even comprehend how much you will grow when you start believing in yourself?”
Conceive, Believe, ACHIEVE!!!
BETTER THAN YESTERDAY!!
When you step into CFU, remember that YOU are doing MORE than those who CHOOSE to sit on the couch!!
What are YOU going to do this week to BETTER yourself?? SHOW ME!!
A shout out to MikeB, Peggy, and AndreaH for hitting Personal Bests on their runs at the Roots N Blues 1/2 Marathon and 10K…I beat my 1/2 marathon time by about 40 seconds! And I’m just going to give CrossFit a plug here (and CF Endurance)…I didn’t train for this 1/2; I had good intentions of doing so, in going for a longer run on the weekends, but I only managed a couple of 5K’s, CrossFit and the TECS WOD’s…You DON’T have to run and run and run and run to get better…you just have to learn how to run more efficiently and CrossFit! 🙂
Chris competed in the Garage Games this weekend in the Rx division and placed 27th out of 60 participants! Awesome job, Chris!!
To all the parents out there with small kids (bigger kids too!), CFU will be offering a Parents Night Out on Friday, Oct. 4th from 6:30-10:30pm at the box. Take the time to go out to dinner, see a movie or Both! Cost is $15 for the first child, $10 for the second child and $5 for each additional child. We will provide a snack, movie, free time and court time. Please sign up at the box if you are interested!