Wednesday, March 25

Don't forget that today is a Wednesday FriendsDay! Bring a friend that has never tried CrossFit. As many of you know, I just returned from a trip to Las Vegas and I didn't quite make it back in time to complete Open workout 15.4. Now, I was scheduled to get in 12 hours before I actually did, and while I sat around in airports for nearly 24 hours on Sunday and Monday I had some time to contemplate a few things.

The word that kept jumping into my brain was "priorities." You see, I can sit around and make excuses for not getting back in time to do 15.4, but what it really came down to was my priorities. If I really wanted to get it in, I could have gone to a gym in Las Vegas and gotten it done on Friday, Saturday or Sunday. However, I choose to hang out with my friends.

It sounds like I am saying I made the wrong choice when I read that back to myself. But that's not what I am saying at all. In fact, I had one of the best weekends of my life with friends I haven't seen in years. I'm not sure I'd trade that for much. At the same time, I do wish I could have gotten that workout in.

The point is that we all have things that are important to us. Family, friends, religion or anything else may take priority over getting a workout in every day. The important thing is that you need to know what tops the list in your life.

If you have a goal of losing 50 pounds or more, then your workouts and diet should be a top priority. Why? Because losing that weight means you will be healthy and able to spend time with family and friends and be able to do the things you want to do.

If your goal is making it to the CrossFit Regionals or Games one day, you shouldn't miss an Open workout. Obvious, right?

These examples are clear, but it gets harder when you want to lose 10 pounds and you want to hang out on a Saturday night and eat pizza. What do you do?

If losing that weight is not a top priority for you, you will make the wrong decision every time.

As a coach I hear people voice their frustrations with not meeting goals either with weight loss or performance in the gym. I get it, we all have them. But at the same time I see the work, or lack thereof, that goes into meeting said goal. And, sorry, if you aren't putting in the work, you have no right to complain.

I can't complain that my flight was canceled (seriously, a snow storm in March!). I can't complain that my friends drug me to the pool instead of the gym. It was my fault I didn't get 15.4 done.

Figure out your list of priorities and see if there needs to be some rearranging. Can you give up some nights of pizza and beer for a few weeks to reach that weight loss goal before summer? Can you practice muscle ups for 15 minutes three times a week instead of talking to friends at the gym?

Your priority list may change all of the time, and that's ok. But if your specific goals aren't a top priority for you, please don't get mad about not reaching them.

So, as we start the sugar-free challenge this Friday, you have decide if it's worth it to you. Imagine where you can be in two weeks without eating sugar and then think about whether it is worth it to you. Can you give up sugar for just 14 days? Just 14 days and think of the performance boost. Just 14 days and think of the fat you will lose. Just 14 days and think of how good you will feel. Or, go eat that doughnut.

Workout for Wednesday, March 25 Deadlift - Single Reps 1X10 @ 60% 3X3 @ 75%

8 Rounds, 3 min Each Round 8 Wall Ball Sit Ups 16 Wall balls 8 T2B