"If I can be corny for a min...for the last 3 months I’ve been inconsistent and non existent in my work outs...it showed in my attitude, drive, over all well being...I think I was hoping something else would help me get to that awesome mental state that I get from being at CFL, the community, coaches and hard work.....a run, fasting, yoga...whatever...while it all has a spot in life nothing can replace the amazing feeling I get when I walk into that gym. I love it so much. I walked out today feeling like a new person...the person I was at the end of the summer when I was going 4x a week. I guess what I’m saying here is I love that I’m always welcomed back with smiles, hard work, sweat and friendship."
Below is a blog post written by Dallas Hartwig:
I had this conversation with a woman just yesterday. For probably the thousandth time.
“I need to get my exercise program dialed in. I just want to be more toned.”
“What does ‘toned’ mean to you?”
“You know, nice toned muscles, but not too big.”
“Right. So you’re saying that you want to be able to see your strong muscles?” [trick question]
“Yeah, I guess. I just don’t want to end up looking like a bodybuilder.”
“I promise you that you will not wake up one day and look like an extremely muscular bodybuilder. You are female, and you’re not taking steroids. The likelihood that you are going to accidentally get too muscular is approximately zero.”
“So I need to lift heavier? Like, squats and deadlifts?”
Let’s get one thing clear: there’s no such thing as “toning.” You can make muscles stronger, and you can lose body fat so that they are more visible (this is where good dietary choices come in). But doing light weight, hi-rep exercises to avoid “bulking up” means that you are improving your muscular endurance, but you’re not getting stronger. And if there is one thing that I have learned about physical capacity for healthy, happy, sexy, useful humans that age gracefully, it’s this: strength matters. And you don’t have to look like a competitive powerlifter to be strong and useful. (And don’t underestimate the influence of diet on how well you can see those shapely muscles).
Do you think about the longevity of your health and fitness? Do you prepare for the seasons of the year and how they can impact your health and fitness?
I've watch the cycle in my own life and in my members life. If you struggle with commitment to your workouts in general, imagine how much harder it can get during the seasons of the year your don't physically enjoy.
Beyond that what's your vision of yourself and your fitness and health in 3-5 years?
Do you put day dreams out there of becoming a fitting person? Or maintaining your current leave of fitness.
What's your plan for the fall? What's your plan for the winter? It's a common conversation that in the winter we put on weight. Ok, it happens, but does it have to? Do we have to concede to it? The cycle of winter eating and working out less thus putting on weight that's not good for you. Not to mention gets harder and harder to loss.
What's your vision? What's your plan? You need one. You do. Even if it's a rebel fist pump in the air saying I will not let the seasons of the year and the seasons of life pull me under.
Write it down, share it with a friend. Either way don't be soft of yourself, stick to it. Motivation is fickle, determination is a force to be reckoned with!
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!