Sorry for the commercial before the clip… I couldn’t get the one without the commercial to post…

Good Morning CFTP,

Let’s see if you guys and gals can guess what I am going to talk about by watching the clip above… Any guesses? Well, let me start out by asking you to ask yourself, “Why did you join CrossFit?” Do you know the answer? I am guessing nobody joined CrossFit to be the top on the board? Am I right?

So why are you so obsessed with it now? Sometimes when I watch some of you count your reps I think of this clip… 1002, 1003… I think you should always have the goal to be the best you can be but you shouldn’t be so obsessed with it that you turn to cheating your reps. You joined CFTP to improve yourself and to become stronger, not only physically but mentally as well. If you struggle on a workout then we modify, we don’t cut reps. Have  you ever heard me say before a WOD was to begin, “well today’s WOD has 20 Pullups but if you can only do 12 then that is fine.”? That is not how it works. If you can’t complete the reps then you must modify so that you can. The WODs are designed a certain way for a reason. I know at times it seems random but believe me it isn’t. So if you are guilty of cheating reps please stop. It does you no good and it isn’t fair to those you are competing with. Don’t make me call you out in the middle of a WOD because I counted 5 reps when you were supposed to be doing 15. Be honest with yourself and with those around you.

So that is the first way we cheat ourselves. The second way is range of motion. Before every WOD myself or my trainers go over the range of motion for each exercise. Range of motion is very important to your workouts. The only reason you would ever be allowed to modify the range of motion is due to injury or if you are physically unable to complete the full range of motion. Those are the only two reasons. Being tired is not a good reason. We are all tired… Rep 1 and rep 100 should be the exact same. If myself or another trainer points out that you need to be going lower in your squat or that your push press needs to be locked out, please don’t argue. We aren’t just saying it because we like to hear ourselves talk, it’s because you really aren’t getting the range of motion. Our goal as trainers is to help you improve. If you are only doing half the work then you will only get half the results.

With this being said. We are there at the gym for ourselves. If you see one of your fellow athletes modifying or not doing the full reps it is not up to you to call them out. That person may be doing step ups because their doctor does not allow jumping. It isn’t up to you to judge. Your job is to put forth 100 percent effort and to cheer on your teammates. I have worked out with many people who have cut their reps or range of motion and you as an athlete can’t do anything but try your best. I have been to competitions where judges have let them get away with it. Was I angry? Yes! But what good does it do me to complain about it? All I can do is make sure my workout is as close to 100 percent correctly done as possible. Every day we workout we should be able to look ourselves in the eyes and be proud that we completed the task at hand. Just like in life cutting corners does us no favors. It will catch up to us.

So, I ask you all to be honest with yourself. Come in and give it your all and do the best you can. Most of you are already doing this, so keep it up. If you have found yourself cheating; fix it.

Coach Dan

Below is the Health tip of the week from Amy:

WEEK #4 – The Dirty Dozen and The Clean Fifteen

Some of you may remember The Dirty Dozen movie. While I wasn’t alive in 1967 or so when it was made, my dad was a huge fan and I’ve seen it at least 20 times. However, we aren’t going to talk about a movie…but rather fruits and vegetables. As we get further into this challenge, we will be eliminating major food groups, which makes the quality of the fruits and vegetables we eat all that more important.

We all know the health benefits of a diet rich in fruits and vegetables. However, what about all the pesticides used in producing those fruits and veggies? Well, we could buy everything organic, but that gets pretty expensive pretty quickly. So how do we know which we should buy organic and which are OK to purchase conventional? Enter the Environmental Working Group (EWG). The EWG analyzes pesticide residue testing data from the U.S. Department of Agriculture and the FDA to come up with rankings for fresh produce items. Each year the EWG creates a list of the 12 fruits and veggies that have the most pesticide residues and are the most important to buy organic. The Dirty Dozen has actually been expanded to highlight additional crops, specifically kale and collards for 2013. According to the EWG, “these crops are commonly contaminated with pesticides exceptionally toxic to the nervous system.” It also includes summer squash and zucchini. Really it should be renamed the Dirty Fifteen.

So now you probably have figured out that the Clean Fifteen must be 15 fruits and vegetables with the least amount of pesticides and residues. So here is the list:

Dirty Dozen

1.    Apples

2.    Celery

3.    Cherry

4.    Tomatoes

5.    Cucumbers

6.    Grapes

7.    Hot peppers

8.    Nectarines – imported

9.    Peach

10.  Potatoes

11.  Spinach

12.  Strawberries

13.  Sweet bell peppers

14.  Collards and kale

15.  Summer squash and zucchini

Clean Fifteen

1.    Asparagus

2.    Avocado

3.    Cabbage

4.    Cantaloupe

5.    Corn (though most is GMO)

6.    Eggplant

7.    Grapefruit

8.    Kiwi

9.    Mangoes

10.  Mushroom

11.  Onions

12.  Papayas

13.  Pineapples

14.  Sweet peas – frozen

15.  Sweet potatoes