The balance of Intensity and Quality

The beautiful thing about CrossFit is there is always another Challenge around the corner to confront you but so many of us get comfortable lifting a certain weight, using a certain band, and working at a certain pace. To progress, you have to take that next step. Don't get so worried about what time you did a WOD in but focus on DID I GET BETTER TODAY. Personal reward and PR's will come when you put such things aside and focus on what you need to work on. Every rep counts and intensity is key but quality is just as important. Balancing the two can be quite difficult but if you bring both to the table your bound to surprise yourself. 

Sic Em

Quote of the week-

The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand

What does REBORN mean to you??

What does REBORN mean to you??

Yeah, you see it every where in the Box, from the new T's, to the hats, wristbands, on the walls, and even temporarily Tatted on peoples backs. But have you ever sat down and looked a little deeper?? What does it mean to you?? 

Check out the official definition- Powerful Stuff

re·bornAdjective/rēˈbôrn

Brought back to life or activity.

Its not just a word we say, just to say it....Its bigger than that, its pride of a gym, its blood, sweat, tears, and a complete lifestyle overhaul. Again, what does it mean to you??

Take a step back and look at all the change you have already gone through it can be motivating and even inspiring. Even if you have just started or haven't experienced it...success is right on the horizon and a step by step mentality will get you there. I'd never really looked too deeply at it but I have been brought back to life and have made such a drastic transformation that I haven't even had the chance to sit back and take it all in. It's truly amazing what CrossFit and the Paleo diet have done for me....I have been REBORN.

Sic Em!!

And yes, a little Randomness

1. Landon Adams completely redeemed himself from the Brisket incident (Just like in Dumb n Dumber) by buying me some Ribs. Just wanna say, water under the bridge. All is at peace in the Gym now.

2. ACL this weekend...anyone got a Sunday ticket???

3. REBORN Bootcamp is blowin up. So happy with the growth of the program and all hard work the BootCampers have put in.

4. Fight Gone Bad this weekend...lets show em how CFRR rolls. Im going big and shooting for 400 reps. 

5. The headband will be in full force on SAT

6. Have a great weekend everyone... Im out

You want something, Go get it. Period.

CHECK OUT MICHELLE

Michelle is a member of our Tues-Thurs Stone Oak Boot Camp. She is definitely one of the hardest workers I have met and she has a relentless approach to her workouts. REBORN Boot Camp workouts can be...umm, whats the word, challenging. With various movements done at a rapid pace, the first few workouts can put you into a survival mode. Michelle never batted a eye. Even on the first few days when she was so sore it was hard to get down into those awesome warm up squats. Just over a month in, Michelle has makes daily progress and has started to not only finish the workouts but do so with a lil bit of that Boot Camp Swagger. (Ask some of the Navy recruits as she blew past em....Boomsauce!!) Great work and continue to climb that ladder, Michelle. We aint done yet... Sic Em.

Few things on my mind

1. Got introduced to Snap Kitchen.....Big Fan right here. Healthy, pre made meals that don't taste like dog food. Hell of a Paleo selection too. Impressed.

2. Theres something special about picking up heavy stuff and pushing it overhead. 

3. Iron Man Update- Im starting to get comfortable with exersizing for multiple hours. I Didn't ever think that was possible but there it is. Now comes the challenge of still adding more and more to each training session. 

4. Friendly advice, never ride a road bike without padded shorts...I learned the hard way.

5. Took the plunge into Fantasy Football. I use to call those people nerds, now im the one calculating my draft picks and checking ESPN radio for Fantasy tips. Ha!! What happened to me.

6. Conservation update- Cheetahs remain to be one of the most threatened species in the world. Habitat loss and poaching being major factors in that.  See what you can do to help http://www.panthera.org/species/cheetah 

Quote of the week-  hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." 

Ali


Have a great weekend...Im out.