Coaches Corner with Sadie Flynn: It’s the remix to nutrition, hot and fresh out the kitchen

I remember the first time I felt insecure about my body. I was in 7th grade, and we were heading out to the soccer fields to practice one afternoon after school.

At the time, Marshall Mathers’ cult classic inaugural hit “Slim Shady” was at the top of the charts. Cupping their mouths like juvenile hand megaphones, my teammates would loudly sing: “Would the real Slim Sadie please stand up?” because they had just learned what a rhyme was and everyone needs a junior high soccer practice walkout song. Whenever the lyric beckoned me, I would go from sitting or squatting to standing with my arms outstretched like a proud hype man signaling the crowd because I lived to please. Thankfully though, the Team Mean Girl was there to sit my ass right back down:

“Slim Sadie… except she’s not slim,” she said as she snickers and sneers and reapplies her Dr. Pepper-flavored Smackers chapstick.

From then on, I became hyper aware of my body. Noticing that none of my friends shared the same sizes as I did, didn’t experience the same rolling situations I did, and didn’t have anything bouncing after them while they ran to lunch. I began to observe what they were eating, and kept careful accord of what and how much I ate. It was a mental and emotional burden that wholly consumed me. Pun intended.

This burden would stay settled on my brain all throughout junior high, high school, and college. I’d create asinine justifications in my head that I thought were going to make my body better, by whatever dumb standard. If I was going to be in a swimsuit, I made sure not to eat before or during said swim event. I never got dessert, soda, or seconds unless someone else did. I never ate breakfast because I didn’t want to go to school “full”, and lunches were paltry. As a result, I’d gorge at dinner because I was rightfully starved. Diet pills were a cupboard staple, and Sugar Free Monster nearly replaced water because I learned that caffeine was a diuretic. College was more of the same, plus alcohol. If I knew I was going to go out and party, I’d skip dinner. Pre-game nutrition was light or non-existent because I didn’t want the weight of nutritious food bogging me down as I ran for 90 minutes. I had no idea what real nutrition was, or how to fuel my body properly — even as a D2 collegiate athlete at a world-renowned small, private university in West Texas.  I just knew that not eating was better than being fat. Sades was the name, and chronic food deprivation was my game.

It wasn’t until I got diagnosed with an autoimmune disease that I started to get a grip on my drunk and disordered eating. After my diagnosis, I read, I researched, I studied, I experimented. I learned what food could do for me not what I thought it’d do to me; I learned what macronutrients were, what foods exacerbated my disease, what balance looked like, what metabolic damage was, and how a dysfunctional diet contributed to like 99.999% of my mental, emotional, and physical issues.

Sleepy and sluggish? Eat more food.

Underwhelming workouts? Eat food sooner.

Skin breaking out? Eat better, whole food.

Achy, bloaty, generally irritated at your boyfriend and roommates? Eat different food.

Sayings like “food is medicine” and “I’d rather take vitamins now than drugs later” are pithy as shit, but I am proof that they are real and true.

So when Justin Hroch and Haley Hall — a real life Registered Dietitian — ambushed me at the gym one day and asked if I’d be interested in developing a nutrition program for Renew, my initial thoughts were, “I am in no way fit for this.” I am still very much a work in progress, and don’t have any abbreviations at the end of my name. But the more I chewed on it (I literally have food puns for every pomp and circumstance do not challenge me), the more I realized that an effective nutrition program isn’t about being a faultless example. Rather, it’s about teaching truths, providing valuable tools and resources, and delivering unwavering accountability and motivation for any human working toward their fitness and wellness goals.  And an effective nutrition coach is someone who listens well and is trustworthy; someone who can sort through all the myths and fads and fake food news out there and give real, attainable, and sustainable counsel — without judgment. And I am definitely fit for that.

So if you’re a human with goals and needs surrounding nutrition, let’s chat. Because nobody should live their life confined by the shackles of food misinformation and physical frustration.

With love and corn dogs,

Sades

To learn more about Refuel, our aptly named nutrition program, check out our shiny new section of the website. Or, if you’re interested in setting up a nutrition consultation or just want someone to email, get at me: sadie@crossfitrenew.org.

And with that I leave you with the funniest health memes and gifs the internet has to offer:

Ch-Ch-Ch-Ch-Changes

So, if you read last month’s blog, you heard from Hroch that I have stepped into the role of Head Coach at CrossFit Renew and I am SO THRILLED!

If you didn’t read last month’s, then you’re probably not reading this either because you don’t care about our newsletters and just want a place to work out everyday and that’s all, and that’s okay, but I would still like to know you and everything about your childhood and how your parents parented you and how that has shaped you into the person you are today BUT that’s for another day and a different blog.

Today, we’re talking about what’s going on in the gym. You may notice a few changes here and there, and I want to tell you why. I’ve been told once or twice that I take things too seriously in life, but I like to think of it more as being intentional. I’m serious because most of the things I do have been picked apart in my brain in more detail than the average individual would enjoy or care to do. It’s a little obnoxious what goes on in my head, but sometimes it’s helpful. Like, for instance, leading a CrossFit coaching staff to deliver the best possible experience for our members.

Meaning, every detail of what gets put into a one-hour class has been thoroughly thought through; from the warm-up, to the time it’s going to take all you jokers to put plates on your barbell, to the newly instated cool-down laps that you’re growing to embrace. It’s all intentional because we want to give you the best fitness experience we possibly can, not just because we want to be the best, but because our staff is made up of awesome, caring, thoughtful people who want what you do in the gym to impact the rest of your life, both today and in the future. So, if Sadie yells at you to get lower in your squat, it’s not just because she likes to yell or is super passionate about the squat (though, that is also appropriate) but it’s because we want you to take your joints through the full range of motion that they were designed to do to prepare you for what’s outside of the gym. If you can’t squat past parallel now, it’s not going to improve when you’re 75 and you fall on the floor and cannot stand up because you literally can’t get your knees and hips in a position to do so. We don’t want that!

Our programming is designed to be advantageous to a 22 year old collegiate athlete and 65 year old retiree. I may have different reasons for wanting you both to get upside down and work on some version of a handstand walk, but I promise you, there IS a reason, and if you ever want to know why, just ask! I’ll tell you more than you want to know, and will make sure our coaches do the same

In addition to some things looking different in class, we’re also working on ongoing training for our coaching staff! I’m really pumped about this as well because there is a wealth of knowledge out there about CrossFit and its methodology and any movement you can think of, and researching it so that I can teach it to our coaches gets me FIRED UP about fitness and the way CrossFit accomplishes it. There’s a lot of really smart people behind this sport. You’ve probably felt a similar spurt of energy in your own profession after attending a really great conference for continuing education, and that revived passion then makes you better at your job! That’s what I want for all my coaches, too. To be the best coach they can be for you guys, they have to be excited about CrossFit and in a place where they’re hungry to improve. Some of the ways we’re doing that is by running through drills together, reading lots of articles, doing online courses, and more!

The point is, these changes are because I care. I care about our coaches, I care about CrossFit, and, perhaps most importantly, I care about you guys! Every day, the coaches collectively make decisions about how to give you the best experience and make you the fittest, healthiest versions of yourselves — and I hope it shows. Again, if you have any questions about why we do what we’re doing, or why it’s relevant to you, please do not hesitate to ask.

We’re here for you, and happy to chat!

See you under the big ass fan,

Becky

Coaches Corner: Head Coach Updates with Hroch

Hey Renew Crew!

I know, I know — it’s hellishly hot. But the fan is on its way (seriously, it is). So let’s all practice some mental toughness while we wait for some Big Ass reprieve, and thanks for your continued patience!

But I’m not here to listen to you complain talk about fans. I’m here to talk about Becky Wickes.

Wait, sorry — I’m here to talk Becky Wickes, Head Coach!!

Don’t worry! Brett isn’t going anywhere. Everyone’s favorite Tall Guy is still on staff and still going to share the wonders and joys of CrossFit with you all. Turns out, having a house and a baby and a wife and a full time job and friends and all the life things can pull you in many directions. And fortunately for us, Becky has no life!

Just kidding, she does. And it’s Renew.

Just kidding, it’s not. But Becky is crazy passionate about CrossFit and the Renew Crew, and possesses the skills, capacity, and energy to really thrive in this role. I am confident that she is the perfect person to help our gym flourish. With Becky at the helm, get ready for elevated class and coaching experiences, more well-rounded programming — with performance tests and benchmarks — and next-level coaching, as she is taking on the task of helping each of us coaches, well, be better coaches.

Becky, a newly minted CrossFit Level 2 Trainer, has been with Renew since nearly the dawn of its time, and cares deeply for our community and mission. If you’ve met her, you know she invests in the people around her, and makes it her responsibility to see to it that her peers are being the best versions of themselves — and she’s exactly the type of person we want captaining our membership.

So next time you see Becky, first let her give you that technical correction, and then give her a congratulations! Well deserved, Becky Wickes!

Now leave me alone about the fan.

Love,

Hroch

Coaches Corner: McKenzie’s Story

Sports have been a part of me for as long as I can remember. My mom swam in college (and is in the Auburn swimming hall of fame…what…). My grandfather swam in college and was no less than OBSESSED with it for the rest of his days. My dad played baseball for a long time. My sister currently swims for Bama. And, as a lot of you know, I was a competitive gymnast for 8 years. 20+ hours a week at practice was very normal to me. I was homeschooled for middle school and all my friends were girls in leotards (super cool, I know). I grew 3 inches in a summer, tanked my last season and was generally burned out. I quit gymnastics and, per my family history, swimming was the next logical step.

All of this is great, but I went to college as a NARP (non athletic regular person) and my only option for working out was the gym with the machines and treadmills and bros taking selfies as they do curls. A few months into school, I decided to see what it was all about.

I walked in, confidently swiped my student ID, took a lap around the floor trying to figure out what any of the machines did and landed on a treadmill between two sorority girls with full faces of makeup. It was a self propelled treadmill, so obviously I decided to sprint. I tripped at full speed, caught myself within an inch of my life, gave the sorority girls simultaneous heart attacks, got off, walked out, and didn’t return for the rest of the year.

The next time I walked into that nightmare of a place was sophomore year with a friend who had been raving about CrossFit and I wanted to give it a shot. The only skill I remember doing was wall balls because it was a hard med ball and it bounced off the wall and smacked me in the face, glasses and all. It was the hardest workout I’d ever done, I wasn’t sure if my legs were going to carry me back to my dorm 500m away, but I was forever hooked.

I’ve always done individual sports, but I love the team aspect of CrossFit. You’re working against yourself, but you’re competing with others while also encouraging them as you all suffer and sweat together. It’s constantly varied, so I’m never bored. It’s challenging and technical. As an ex-gymnast, I love the technicalities of skills like the squat snatch. How can I move my body to be the most efficient and lift the most weight? I love being upside down and sometimes am more comfortable on my hands than my feet. I love swinging on the rig and being up high after a muscle up. I can climb ropes because I want to, AND most of the time I’m allowed to use my legs. That was a luxury I didn’t often get as a gymnast.  It all just tosses me back to my glory days, challenges me, and pushes me to do new things.

More than that, it comes with a group of people that you get to become friends with. Yes, I love CrossFit itself, but I love the people that come with the sport. They’re ready to work hard. They’re there because they want to be. They get to forget the stress of work or home or kids or whatever it might be for that one hour. You get to see people at their best and their worst (sometimes in the same hour) and you get to love them in whatever state they’re in.

I love CrossFit. But I love people the most. And I freaking love the people of CrossFit Renew.

That’s all I’ve got for you.

McKenzie

Coaches Corner with Brett: Looking Forward

Welp… the 2018 CrossFit Open has come and gone.

So many of you did things that you’ve never done before, and pushed yourselves further than you’d thought you could be pushed. And it was awesome! But, I’m guessing in this post-Open season, we now have two groups of people at Renew:

  1. One group that is coming out of the Open super encouraged and excited for more. You’ve exceeded expectations and reached new heights in your fitness and can’t wait to set new PRs!
  2. The other group is those of you who are ready for a reset. You quickly realized the Open exposed some real weaknesses that were maybe discouraging, or maybe others of you in this group haven’t been as consistent in this CrossFit thing as you wanted to be in 2018 and you’re feeling “behind”.

Regardless of the group that you find yourself in, isn’t it perfect timing that we all get to take that next step forward, together, in the brand new home of CrossFit Renew!! We’re 2 weeks away! Not only will our new home be way bigger and way nicer (#showers), but it will be everything you want/need as you take that next step away from sickness, right through wellness, and on towards a life marked with fitness.

Where do you want to be at 35? 55? 75?

I know for me, as a 35 year old, with a bad shoulder, who has always been the biggest and tallest guy in any group (you know, the ideal CrossFit body type) – CrossFit workouts can be mentally daunting on the front end, and can make me more sore than I want to be when it’s over. Not to mention going from doing most workouts Rx’d to scaling quite a bit… your ego is at stake!

But I believe in the fitness methodology more than any other workout program I’ve seen or done! Over the last 6 years, CrossFit kept me strong (enough), healthy, active, and introduced me to more great people than I can count. It pushes me to be disciplined and to work hard; I’ll always be able to come and scale and push myself to my limits. And it makes me rethink how often I drive through Whataburger… Honestly, I just want to be Michael Vasko when I grow up.

So… where do you find yourself?

Have you come to realize that it’s time to commit to being in the gym more than once a week? Do you almost have those muscle-ups? Are you ready to button up your nutrition and see changes in your body? What do you say we do all this and more, together?

It’s time. Leggo.

Coaches Corner: Consistency is Key

Have you ever heard the phrase, “Practice makes perfect!” ?

Of course you have. Everyone’s seen or heard that phrase one million times in their lives — either from our coaches in little league or our teachers trying to make us good at math, and don’t even act like you haven’t double tapped a #MondayMotivation pic on Insta with that exact phrase overlayed on top of some exhausted sportster.

But, can I be honest? No one on the earth will ever be perfect at anything; so that phrase is a frickin’ dumb lie. You can practice a thing every day of your life and never be perfect. You will be better, but you will not be perfect.

And better is just where we want to be.

AND you know what? When it comes to practicing, to being better — consistency is key.

So let’s talk about consistency

As coaches, we urge you guys to show up, work hard, be humble, and have fun. Emphasis on the showing up. Yes, practicing is great, but when it comes to almost everything, if you only practice one time a week, your road to achieving is going to be a long and frustrating one. So it’s important to set a schedule or plan for yourself to put in the work — to show up as many times as you can to see significant improvement on whatever it is you’re practicing for.

Now let’s talk about goals

And on that note, #goals. Humans are driven beings who need something to work toward. Like, why do you work? To make money and treat yo self. Why do you work out? To survive the zombie apocalypse (Gotta stay a little fat, and a little fit – Becca Harris on how to survive said zombie apocalypse). But developing goals isn’t an arbitrary thing — it requires some forethought and a systematic approach.  General goals like “I want to be better at CrossFit” is great, but you’re going to flounder a lot on the path to actually getting anywhere. Instead, think about developing SMART goals:

  • Specific – have a defined end goal
  • Measureable – numbers and timelines
  • Achievable – based on past progress
  • Relevant  – does it match up with the bigger picture
  • Timely – give yourself a deadline

 

An example of one of my SMART goals would be: Be able to string together 5 ring muscle ups by March 31st. Here’s why it’s ~smart~:

Specific: I want to be better at muscle ups as opposed to general “gymnastics”  

Measureable: I want to be able to do 5

Achievable: I have 2 strung together now, so I can work my way up with more

Relevant: They might be in The Open, so I will want to string as many as I can as possible

Timely: March 31st.

Leggo

So like, where do you start? I realize a lot of us don’t have a ton of time outside of class (except whatever Justin Hroch is doing to juggle a family and 3 jobs and still find time to improve lifts and re-do Open workouts… do that) to put in practice work, but there are practical ways you can exercise consistency and start incrementally hitting those SMART goals. Here are some things you could start implementing next week!

  • OPEN GYM. It’s basically a free class, y’all. Come.
  • Coordinate with a coach and come a little early or stay a little late — talking 15-20 minutes to just practice what you need to in order to get a little bit better every day.
  • YouTube. The internet is magical — utilize YouTube or follow relevant Insta accounts that can give you some extra tips, tricks, or drills to work on at home. (Or ask your highly trained and intelligent coach!)

 

Basically, progress won’t happen once a week. You won’t get stronger if you don’t work out. You won’t get faster if you don’t run. You won’t get more mobile if you don’t stretch. Set up a plan, stay consistent, show up, work hard, stay humble, go to the Games.

You might never be perfect, but you will be better.

Why I’m #InTheOpen: Coach Russ

Every year The Open comes around, I’m always tempted to make the same excuses:

“My body hurts.”

“I don’t want to do thrusters ever again in my life.”

“I already beat Hroch in The Open once, I’m good now.”

And yet every year, without fail, I come limping back for more. Buckle up and prepare for way too many GIFs as I tell you why I’m #InTheOpen:

First things first (shoutout to Iggy Iz): The Open is a great competition. Participating in the open allows you to embrace whatever level of competitive spirit you possess. If you’re Hroch, that means being first in the gym, and never speaking of that L he took a couple of years ago.. Or if you’re Makayla Garrison (aka the nicest/most encouraging person among us), it’s a fun way to see where you stack up against everyone else in our gym family. But actually, I’m convinced we all want to beat our competition all the time but maybe we don’t vocalize it. Just me? No?

The CrossFit Open will bring you together under an umbrella of suffering unlike anything else.. You might be wondering why I’m telling you this… but if you are an active member of the CrossFit community then you already willingly inflict pain upon yourself all for the greater good of #Gainz — or maybe for some other cardio-related reason that I’ll never understand. . But it’s the persevering through each Open WOD that bonds you among peers — and is the reason why we keep coming back to the box in the first place — because it’s terrible and we’re weird.

Also, I guarantee you will surprise yourself in some way. In the 5 years I’ve been around crossfit I can’t tell you how many times I’ve seen someone accomplish something during The Open they thought they would never be able to  do. Maybe now is the time to get your first muscle up, or maybe it’s your first time to try RX wallballs with the heavy ball — wherever you fall on the scale, The Open is the time to push yourself on movements and reap the benefits of all the work you’ve been putting in.

And we’ve said this before, but The Open presents itself the opportunity to really show you how much you suck. And it’s great.  Maybe you’re like me, and anything endurance-related is your biggest weakness. Or maybe your endurance is great, but you struggle with squats because your mobility game is not so strong. No matter how fit you think you are, The Open will expose your weaknesses.  But instead of shying away from the stuff that sucks, embrace it! Use The Open as a time to improve and achieve.

Just remember, all of these movements are for functional fitness.

All to be said, I registered for the 2018 CrossFit Open — marking my 6th time to compete, to rejoice in suffering, to work my weaknesses. Will I get to passive aggressively wish I was beating you?

Coaches Corner with Becky: The drive to be better

In case you don’t know this about me, I’m a rule follower. I have this innate need for justice and it shows up in a lot of places but especially in my work in child welfare and… CrossFit.

According to the OG CrossFitters, fitness is made up of 10 recognized general physical skills if your goal is optimum physical competence. They are cardiovascular/respiratory endurance, stamina, strength, flexibility (LOOKIN’ AT YOU, BROS), power, speed, coordination, agility, balance, and accuracy (read more in Greg Glassman’s article in the CrossFit journal). So, CrossFit is designed to encompass all of these things over a period of time. And, we know it works because Rich Froning showed us it does. Four times.

So, while CrossFit is about getting stronger, it’s about a lot of other things as well, and if you make strength paramount, other things are going to suffer, thus is your overall fitness. CrossFit is about technique and variation and intensity, as well. So, if all you want to do is the things you’re good at, or only do half a back squat when we’re testing our 1-rep max and hope no one saw that you didn’t go past parallel, you’re not really doing yourself any favors.

For fitness, we don’t just want to move, we want to move WELL. Sometimes this means doing things that are less exciting like overhead squatting with the barbell for four months before you increase the weight while working on shoulder and hip mobility to get past parallel, or doing push-ups on your knees to develop the core and pectoral strength to do them correctly. I can think of endless examples but the point is, if you can’t do the movement how it is intended to be done, don’t shortcut it. Do the work it takes to do it correctly because people much smarter than us included all the movements we do to make us the most physically competent people we can be.

At CrossFit Renew we believe fitness is for more than just looking good or being really competitive, but it’s about being better dads, teachers, friends, teammates, etc. As a believer of that myself, that’s why I want to uphold the “rules” of CrossFit with great veracity. Not only can you be better at all of those things with good physical fitness, but I think we all have experienced challenges in CrossFit, and with those challenges we have an opportunity to build character. With self-discipline, we can choose to do the less cool modification of what is prescribed to meet the workout’s intended stimulus. With honor, we can record our score honestly even when we’re not proud of it. With humility, we can continue to give our best in a workout even when we’re not meeting our own expectations in the middle of a WOD.

In summary, CrossFit can make you a better person—physically, mentally, and emotionally, but you have to CHOOSE it. Everyday that you go into the gym, you have to choose why you’re there, and ask yourself, are you there to win no matter what it takes? Or are you there because you want to have some fun, take care of yourself, and encourage others around you? Unfortunately we don’t always choose the latter, but that’s okay, because we’re human and we’ve always got tomorrow’s workout to try again. Get back in there and work hard as coach Brett awkwardly yells “C’mon, Baby!” because he never truly left his baseball days.

When RX (or RX+) isn’t sexy.

Listen, I get it. Those two little letters are enticing.

The weight is heavier, the skills are more technical, and you get that validation of walking up to the kiosk, finding your name, and ticking that tiny RX or RX+ circle next to your name. You click save, and you immediately ascend to the top of the leaderboard soaring past all other athletes — prescribed or otherwise.

But RX/RX+ is like a drug, and as we well know, addictions aren’t good for us…

The truth is, most people shouldn’t do RX, let alone RX+. And yes, even our coaches. Here are 3 things I want you to consider next time you’re thinking about doing RX or RX+.

Intended stimulus

Every workout has an intended stimulus. Some workouts are intended to push you to lift heavy weights requiring short bursts of strength and power, some require sustaining a high level of intensity (aka spiked heart rate) for 10-20 minutes to build stamina and endurance, and others are a long, slow grind to help you train volume and longevity.

When considering how to scale a workout, you need to understand the intended stimulus. If the workout is intended to be done at a high intensity, but the weight you are doing makes you stand over the bar for 30-60 seconds then you probably aren’t scaling appropriately, and you probably aren’t maximizing your workout.

Movement proficiency

Similar to the intended stimulus, you need to ask yourself, “how proficient am I at these prescribed movements?” If the workout requires a high number of double unders performed quickly, and you can only string together 3-5 at a time, then it’s probably best to scale and visit us at open gym to work on those. During most CrossFit workouts is not the time to hone your skills, as skill building is something we want to be performed at a slow, controlled pace — with thoughtful mechanics.

And guess what? Doing RX+ weight but scaling the gymnastics portion does not equal an RX+ score. If you want to take the credit, you must do the work. All of the work.

Do as we say, and as we do

To err is human. But to blatantly ignore your coach’s instruction is, well, thoughtless.

As a staff, we have had the privilege of watching and coaching most of you for months, and for some, years. So needless to say,  we have a pretty good grip on your capabilities and limitations. If one of our coaches recommends you scale the weight or suggests RX+ will not help you achieve the intended stimulus of a workout, it’s because we care, not because we don’t think you’re capable. It’s not our job to feed your ego and fist-bump your inner bro. It’s our job to make sure you’re moving safely, efficiently, and to make sure you’re achieving the intended stimulus of the workout; to  help you get better as an athlete.

My point of all this is: ain’t no shame in the scaling game.

As a gym, we scale load and intensity to achieve the intended stimulus of what’s programmed. Try to consider this for every workout we do and be willing to scale as-needed to maximize the work you put in day in and day out. We’ll be here to help you, every WOD of the way.

Coaches Corner: The Three C’s of CrossFit with Brett Myles

For my first Coaches’ Corner, I decided we’re gonna talk about something slightly more philosophical than instructional. So whether you’ve been doing CrossFit for 6 years, 6 months, or 6 weeks… I believe there are three things that, if you’ll commit to them, will not only get you better in the gym, but give you more out of life.

Care

Why do you do this? Why do you invest your time, money, and energy into CrossFit Renew? I imagine the answers vary from person to person,  but I’d have to think that all of you care about your health, fitness, and surrounding community. If you didn’t value your health and fitness, you wouldn’t exercise or strive to eat well. If you didn’t value having community, you’d be at Planet Fitness jogging on a treadmill by yourself while they dole out congratulatory donuts.

But how much do you care? My dad used to always say: “You only get out of something what you put into it!” I hated hearing it, but that’s because I was a teenager and he was always right. I want to encourage all of you to care enough about yourself and about each other to really make the most of your time at CrossFit Renew. Make it matter. Prioritize your time. No regrets. We’re rooting for you!

Consistency

Show up. Even when you’re tired, even when it’s 1,000 degrees outside, even when the workout looks horrible… show up. In order to take hold of your health and fitness, consistency is key. To only come when the circumstances are convenient will surely drive you to plateau. Want to see real change? Consistently fight to show up regardless of your roadblocks. Rain won’t melt your run, a box jump tumble won’t break your spirit, and Fran won’t kill you 🙂 Trust the process. Trust us.

Courage

The last thing I want to leave you with is this: be courageous. Don’t let fear dictate your success. Want to know what it takes to get a bar muscle-up? Working at it and failing at it, then working harder at it and failing again. Over and over until one day – you get it. But the difference between successful people and those who long to be successful is the number of damns successful people give along the way. Be courageous, without fear, and just keep working.

Care about the process, stay consistent, and remain courageous until you achieve your goals. (Then do it all over again.) Love you guys, and I’m so proud to be your coach.

As always, “Get your mind right!”,

Coach Brett Myles

barbell