Good Morning CFTP Members,

So this week’s focus will be about goals. This next week we will be putting up another white board where we will be putting up goals of each member. These will include short term goals and long term goals. Setting goals is an essential part of becoming who we want to become. Whether we want to be the world’s fittest man or woman or if we just want to lost that baby fat we put on, goals must be set. Setting the goals is only half the battle. When we set goals we have to put forth the effort to accomplish them. There has to be a game plan put into effect that puts us closer and closer to that goal.

Consistency is going to be key for you accomplishing whatever your goal is. It is more than just coming to the gym everyday and going through the motions. When you are at CFTP you must put forth your greatest effort. You must always push yourself to the next level and I will be here to help you. Then when you go home you must watch what you eat. “We are what we eat”. No matter what your goals are, our eating will play an integral part in accomplishing them. There are many plans out there you can follow that will put you on a healthier path. There are Paleo diets and programs, such as the whole 30 or whole 90 that are great and help you ease into the Paleo diet, which is recommended by CrossFit. There is also the zone diet that is a very good diet to look into. Not one diet is going to be the best for everybody but eating clean and avoiding sugars and carbs will do wonders for your body and your strength. These diets and others are talked about extensively on the CrossFit Journal. There is a link on our webpage, and I highly recommend subscribing to it and reading these articles and watching the videos.

Now off my soap box and onto our member spotlight for the week. Every week I will try and spotlight one member and share with you all their CrossFit testimony or article they may have written. This week’s member spotlight is for Maddie Tomlinson. She has been doing CrossFit for about 9 months now and I have been privileged  to watch her progress all along the way. She started at CrossFit Cedar Ridge last fall and has been consistently improving since the first day. She pushes herself to do better and brings a cheerful attitude to every WOD. She is very encouraging to fellow CrossFitters and always willing to share her knowledge. Over the past few months I have seen huge strides in her progression. She has gone up in her olympic weight lifting maxes and has gotten faster and has been able to Rx more and more WODs. Below is an article written by her about what CrossFit means to her:



Hands bloody, muscles exhausted and smiling brilliantly- they’ve just dominated ‘Angie.’ ‘Angie’ is a workout of 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats done as fast as your body will allow. ‘Angie’ is CrossFit. “CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains,” (Greg Glassman).  CrossFit athletes are in essence training to be the best jack of all trades.  The CrossFit culture is one of comradeship and competition, a love/hate relationship with the daily work out. CrossFit has changed lives and created success stories in a world daring society to fail. It enables me to live my life to the fullest.  CrossFit has helped me find personal successes and independent excellence.

CrossFit affiliates or “boxes” find or invent “Work Out of the Days” or “WODs”.  These WODs are typically a mixture of gymnastic movements (i.e. pull-ups), one or two Olympic or power lifts (i.e. deadlifts, slit-jerks) and a high intensity cardiovascular element (i.e. kettle bell swings, box jumps). A fairly unique aspect of CrossFit is that a knowledgeable beginner can work out with a professional CrossFitter on any given day. Each movement has a prescription or “RX” standard and has multiple modifications to fit the athlete’s current ability. The goal in a WOD is to RX every movement and weight to achieve an RXed WOD. Typically RXing WODs sporadically takes months and diligent daily training combined with clean eating to RX WODs consistently. CrossFit boxes notoriously require a series of foundations classes before starting their epic journey as a CrossFitter. Some boxes have evolved to providing “on-ramp” foundation programming to ensure that an athlete is completely comfortable with the dynamics of a movement before being thrown into a WOD. I was perturbed and a little overwhelmed when I learned that a lot of my movements before CrossFit weren’t practical and were inconsistent, but primarily, they were unsafe.  The progression from an onramp foundations class to being able to RX ½ of the WODs has been treacherous, rewarding and fulfilling.

I’ve witnessed beautiful changes in the way people look at themselves after completing their “Workout Of the Day.” The poster child for any fitness organization comes in a gloriously new size 14 pant; a size found in GAP and J.Crew. Amber, a single, 31 year old accountant will have lost an epic 150lbs as of June 20th 2012. Nearly one year ago an overweight Amber joined what some fitness fanatics call a cult. Amber would probably respond that it’s “a good cult,” then laugh her melodic laugh and convince you to join.  Amber comes to the barren gym anxious, powers through the WOD joyously, and leaves her CrossFit box victorious. Her weight loss is a visible sign of personal success, but for many the journey is mental. So much of modern life seems discouraging; you won’t be the next Steve Jobs, you won’t be able to retire comfortable by 35 and worst of all, you can’t be Mark Ruffalo’s wife. He is already married. In my experience exercising can be equally as disheartening. The anorexic women pumping away on the elliptical machine and the constant plank hold that don’t do any good. My least favorite part of the gym is the feeling of unease that washes over me as I perceive all eyes to be on my reflection. CrossFit Boxes don’t have mirrors, elliptical or preconceived notions. The culture is one of individual acceptance and friendly competition. It is customary to stay at the box until everyone in your class has completed the WOD as a gesture of good sportsmanship. The fantastically frigid fan confirms the feeling of fellowship that was felt through the latest and greatest ordeal. My biggest weaknesses are wall-walks .

Perception is reality. After a particularly brutal wall-walking day someone I hadn’t yet met approached me, concerned. I told them I was angry and frustrated because I wanted to RX those darned wall walks once and for all. This woman opened my eyes to a new kind of success – personal victory. I later learned the woman who approached me was Shyanne. She told me that it’s okay to take a victory for face value. I began entering the box with an open mind and a new sense of vigor for my work out. Each exercise, each repetition was an opportunity to succeed and find a victory.  I felt silly trying to make a conscious decision to alter my thought process from negative to positive, but as the weeks progressed I began to see the change. I was winning each time I finished. A curious part of my successes were that they were independent; they didn’t affect anyone but me and knowing I could RX that WOD or jump that box was enough for me to leave content. My experience is not an isolated one. The elation of endorphins is not the only reason to leave with a smile. An attitude of creative triumph followed me out of the gym. My classmates and family have noticed my increased desire to “love and live life.”

CrossFit is an outlet to free inhibitions and expend excess emotion. This intensely radical transition from a static slog at gold’s gym to a journey of physical and emotional triumph is changing the world’s view on exercise. CrossFit has created an avenue for individuals to overcome their insecurities and reluctance to become better than what they ever dreamt of being. I am so thankful for the daily opportunity to succeed.