I hear "I'm so outta shape" or "I can't get motivated" or "I'm so stressed out" or "I'm not in the right mind set", these are clear indicators that you need to exert yourself. Instead of "I can't flip the switch", don't expect that will happen but imagine JUST DOING the work with out making results the primary motivation.
Waiting for the right time or feeling or somehow getting the desired result magically are basically excuses, lies and De-motivating stories in your head that keep you from working or or eating better.
Imagine yourself at the gym, doing work and having a good time just as you are. Over and over and over again.
Constantly acting instead of constantly talking about what's not happening as far as results go.
Consistency making better choices for your health and fitness by being strong and not eating poorly and by going to do your workout or run or whatever.
It's so much easier (lazy) to use one liners to explain why you can't or didn't or why you quit.
Fitness is gained, stress is reduced and goals are reached by action not explanation.
Crossfit Legitimus is a wacky community based fitness hub.
Not everyone knows everyone but for the most part they do. I can assure you this, we smile, we bitch, we encourage, laugh, cry and are real. We push each other, to get to the gym. We talk each other up, not down. We live busy life's, where fitness is forced to fit in!
Everyone has shit to deal with in life, everyone! You may see just the smiles and great workout face, but I assure you people are all coping with things in life.
Don't underestimate the power of being in good company and the enjoyment of the hour for them having a easy ride.
My point is this. Thank you for your trust, thank you for bringing yourself to our gym floor and working on your health and working out your stress.
Next time you wod, give the person next to you a hug or smile and enjoy the freedom of expression via some hard physical labor!
Thank you Legitimus
I have seen thousands of inspiring images of CFL athletes, and all other types of athletes on the internet over the years. There was one picture from today that really spoke to me more than any have. Whoever snapped it should take credit because, if you look at it, and consider it, it is amazing.
To me, this picture captures EVERYTHING we do at CFL, how hard we work, what we push through, dirt, grime, sweat, dog hair and whatever else. Not glamorous… all alone… in the Pain Cave trying to improve. That we don’t stop despite ripped hands, aching muscles, injuries, and just old fashioned I-want-to-quit-fatigue is inspiring. Today our 60 year old's didn’t quit. Our 50 years old's not only didn’t relent but they attacked it, all the way down to our teenagers who went all in and had an amazing day... if you were there you know. Who does that? ..... We do!
I can not tell you as a Coach and as a workout Buddy/Partner today with Mad Max, Marnie, and Marky, and as a member of CFL how proud I was to be a part of our gym today... and am everyday!
Tho ONLY reason CFL Rocks is because YOU Rock! Keep on Rockin'!
HERE WE GO! Saturday Comin’ so it must be a PARTY at Legit!
8 AM…. Can’t Wait! Took my Senior Day on Friday so I am rested and ready to Rock!
9 AM will be Kickin! You have my guarantee. For those who are doing the 8 AM please stay and do the warm up with the 9 AM class if you can (great cool down). This gives our new folks a chance to meet you and feel comfortable at OUR gym. It demonstrates that at CFL there is no separation between the people who can do Fran strict, those who are trying to get a pull up for the first time, and everyone in between. You inspire these people with your stories about when you couldn’t do a pull up, climb a rope, when I couldn’t do a double under and when they see what you can do today. BTW – I did my first workout this week where I did all 200 DU’s! It ain’t braggin’ if you back it up! #coachgoals
As I always say, we at CFL have something special, and we need to share it with as many others as we can.
So… 9 AM’ers… Going to be a really cool workout. As always, for the Big Dog Vets you can figure out your own options and modifications based on the workout. To a greater extent you get to program your own self (southside English I know, axe my girls if you don’t understand). I will provide the guidelines, and you figure out what your body needs based on your goals.
As with last week, when the class is large and chaotic, our CFL Vets’ ability to self manage and direct while the coaches deal with the Newbies is GREATLY appreciated.
This is US… Pretty Freakin’ Cool!
As a Coach, My Wish for You is That You Finish Last! Consistently!
Over the past few weeks I have challenged my workout companions (Buddy System, right!) and classes to focus very hard on finishing the Legitimus workout last. Not only last, but dead last! I believe strongly, that as a member of CFL, you should have a goal to finish a workout last at least once every two weeks.
Why? Here’s why! Finish last because:
• You “Traded Up” and did pull ups rather than ring rows, hand stand holds rather than walk out pushups, ring dips instead of parallet dips… you went to the next level of a progression rather than hanging out in your comfort zone
• You focused on your form and ensuring that every movement was as perfect as you could make it at that moment in time rather than simply rushing through to complete the reps in whatever haphazard fashion they may have been presenting themselves to you at that time
• You tried a brand new movement in a WOD for the first time
• You went heavier. longer, harder than you ever have before
The global Crossfit mentality is to go crazy, all out, whatever it takes to finish first. Certainly regardless of form and efficient performance and, in many cases, regardless of safety.
Two of the best examples of embracing the theory of “CFL Finish Last” that I personally admire and who we all can learn from are two of our youngest members. Brandon (B) and (Mad) Max. They finish last consistently! They finish last because they do all double-unders instead of falling back to singles when they miss, push themselves to do pull ups instead of ring rows, do heavier weights to push their limits and build strength rather than worrying whether they will “win the workout”. So cool to see that level of mental maturity and physical discipline in those so young.
The picture attached with this post is one of my favorite CFL pictures ever. It is me... last year at Murph… finishing DEAD FREAKIN’ LAST! Take a good look at that picture and everyone in it and I can’t imagine it won’t make you want to finish last too!
As I was walking out of the 4:30 PM workout tonight Coach Marc asked me if I wanted to go for a run. I absolutely did not. I was going home after a long day of work and a hard workout.
Encouraged by the unsolicited and wholly unwelcome offer, but inspired by his additional effort I agreed. We ran…jogged, we talked, and we went about ¾ of a mile. Got back to CFL and I said I loved the Atlas stones… let’s do some. OK. I did 5, Marc did 5. Done! I said I am going to do 5 more… Marc said “Cool… I’m good.” I did my 5 and Marc said “OK, now I have to do 5 more.” And he did.
Marc pushed me and I pushed him. I have challenged Jen D in muscle ups, Marky Mark in running, Marc in Atlas Stones, Max in double unders (we all know how that worked out) and all of my 50+ guys (Jim T et. al.) to go after the utes (youths) during workouts
We were running the Legitimus loop on Tuesday and a 20-something kid went way out ahead. I said to Marky Mark “Go reel him in.” He looked at me stone faced, didn’t blink, and said “I got it.” He took off and ran that young man down. I had no doubts! Are you old? Young? Male? Female? It doesn't matter.
My challenge to you is Buddy Up! Identify a person who you enjoy working with, who will push you, inspire you, and make you better. Put a formal challenge in place with another CFL member (not public but only between you and them) whether it is achieving a movement, getting a muscle up, a hand stand push up, a pull up, completing a workout in a given amount of time, running the Hill in X minutes, whatever... Decide whether you want to compete, or work together to achieve the goal (both are great and one is not better than the other).
We all have challenges motivating ourselves and getting to our goals. But when we can find motivation, inspiration, partnership, camaraderie, support, and challenges in each other it helps to push us and elevate us to completely new levels.
As we know at CFL we can all achieve amazing things by ourselves, but what we are able to achieve together is so much more. That's why we do what we do!
Enjoy your achievement!
Your achievement might be that you got to Legitimus and worked out.
It could also be that you got a double under or a pull up or you learned how to squat or do a push up. Or that you just had a good time at the gym.
It could be a number of things that you achieved.
Be victorious! Own it! Hold it near and dear, protect it! There's a nasty virus in the air that sucks all of the life outta your achievement out of your victory! It's called being busy, negative self talk, or lusting for the next thing or just looking a gift horse in the mouth and not seeing the achievement at its full value. This virus has many names but it always does the same thing... kills your victories!
Own your victory, make it last! Don't judge it or lose sight of it, hold it up in front of your eyes and let it lead you to more victories!
Rainbows and unicorns........screw them!!
Look life is crazy, humans are emotional and complicated.
I'm not trying to push rainbows and unicorns up your ass. I like keeping it real and venting or being pissy, it's ok, and justified.
I have a passion to continue to build the Legitimus community. A community that promotes health and fitness.
I've been reading a lot about "Complaint Free Zone"
I really want to do it at our gym, but I think the bracelets are not for us. Because along with creating a positive environment I want to help people become mentally stronger. So let's not use the bracelets.
Our world is full of things that make it easier like phones, road signs, voice activated this and that. Meals that you drink, watches that tell us when to walk, talk and pee.
Let's try to not bitch and complain by focusing on good, better and positive things from our own volition.
Remember it's all in your wording, it's how you say it. Re-word things for your fitness friends. Kindly offer a different way to say or look at the fact that the WOD has 10 million Push ups in it. Don't be an ass about it but when it's appropriate help someone spin some positive.
What we focus on be it negative or positive feeds us, what are you eating?
Don't take what I'm saying to extremes, some days really suck, and are sad or frustrating. I get it. We have moods and we experience life, love, heart break, anger and all the rest. But, you did that Squat really well!
Let's build each other and ourselves up. Let's be bold and try it.
Be kind to yourself and others.
I've never been a big fan of self help stuff. Reading or listening, because it seemed to only go that far. Great ideas and thoughts but unless you actually apply the ideas it's just a waste of time. Like buying healthy food but not eating it.
Ben Bergeron really got to me. Here's a dude that is coaching some very goal oriented athletes, who's job it is to do well or win competitions. Like the bad ass CFers we see at the games. And he's posting things like "Replace I have to with I get to." And he speaks very passionately about community and relationships. Which got me reading and listening to him more.
Let me get after my point here. I'm not perfect, my fitness is not perfect nor are my relationships. I'm talking not only to you the reader but to myself too.
Elevating yourself is the best thing you can do for others. If your more often negative or focused on the shitty stuff in a crappy way you breed it. You can't be on top of the world all the time for sure. But I think you catch my drift.
I Get To.....Have real relationships that are not always easy.
I Get To.... not be perfect (which everyone sees)
I Get To.. love to run
I Get to instead of I have to. Try it. Not just on easy fun, funny stuff but the big stuff too.
You get to try this!
If your speaking about all your inadequacies, all your faults about your life your body, your workout, your job, your eating so on how can it be or get better? It's as though your focus is on keeping them the same and not seeing that they are there to press you forward.
"I Get to eat healthy so my body will feel better" instead of " I have to loss weight."
The happiest people are the ones with the best relationships, not the best body or best Clean and Jerk. Love will save your soul. Be the person that gets to!!!!!!
I wonder if people know how lucky I am?!
I go to work before dawn, and sometimes don't get home until 8pm. Only to post away on Facebook and Instagram random pictures of the people who did seemingly above average human movements. Then I get up again at 4am to repeat the process.
Yet everyday is different; it's adventurous and can be filled with emotional outbursts both positive and negative. It's most definitely filled with human strength, determination and energy.
Yet that's not even it, the reason why I'm lucky is totally something else.
Imagine that you could have a party or a dance party with your friends and acquaintances. A party where new people show up to join in. At this party you play games and the go on some physical adventure that's grueling but somehow it bonds you together. At the end of this gathering people are like "Hell yeah that sucked!"
I get to cater this gathering, over several different hours of the day with several different "Cells" of people.
It's a pretty unique experience, knowing and talking to all of these different people, all living their life day in and day out. I know their kids, pets, where they grew up; I hear about their jobs, spouses and a host of other details about their lives.
I hear about life being lived! Then I participate in an hour of life with them... almost everyday!!
They are my community, my friends and acquaintances. They are people that fill my life with all the stuff life is filled with.
Today I got a root canal and had to run back into the gym to grab my bag. I got a group hug and some "how the hell are ya's"... it was nice to see the Fam before I headed home to take a recovery nap! It's why I come in every day.
See you guys in the morning! Be on time and make sure to ask each other how it's going!
Lucky me/Lucky you!