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Alternate movements on the odd and even minute
Even Minute-2 Bear Complex
Odd Minute-5 to 7 HSPU
7 Thrusters 95/65
7 Burpee Pull Ups
Congrats to the 3 winners of Benchmark Saturdays for June. These are Full Strength’s Official Athletes of the Month!!!
Jason McGrath: RX Mens Division
Shellie Sallas: RX Womens Division
Tricia Tinney: Scaled Womens Divison
How long have you been CrossFitting? A little over 2 years
What brought you to CrossFit and Full Strength (What is your story…we all have one) Went on a field trip with my daughters kindergarten class and was talking with her teacher about going to school to become a firefighter, and just talking about the career and hard work. At that time her and her husband had opened a Box just a month before so I checked it out and instantly became hooked. Within those 2 years we moved 25 miles from them and with my families schedule just was not able to make the drive anymore. We decided to checkout Full Strength. The moment we walked in FS we were welcomed. I have found that FS schedule and program is just what I needed.
Favorite workout? Chipper WOD’s
Favorite Lift? I actually like all lifts
Favorite Song to workout to? Don’t have a faviorite song, just prefer to work out to either hard rock or rap and an occasional country jam.
Does anyone else in your family CrossFit? My wife and 3 kids all are members at crossfit Full strength!
How long have you been CrossFitting? I started CrossFitting on May 2, 2012.
What brought you to CrossFit and Full Strength (What is your story…we all have one) After spending the majority of my life as an over-weight couch potato, I lost 65 pounds with weight watchers but knew that I was not a healthy person nor did I have the beach body I wanted. My friend Matt kept inviting to try his CF gym and my answer was always, “Perhaps.” Then his wife texted me that she was meeting me at the gym the next day. She did not give me a chance to say no. So I showed up and I got my ass kicked. The next day I went back and fell in love with it! After 8 months of workouts, that gym closed in December. I had to find a new gym and I was terrified. I was afraid that the workouts would be too easy and the vibe would suck, plus I had to say goodbye to my gym friends. But I was pleasantly surprised on all accounts during my first Full Strength workout. The workout was tough, the coach (Chayet) was great and the people were friendly…I came back the next day and joined! I can honestly say that I have never had workouts push me as much as FS’s programming. I know that I have grown so much as an athlete because of my time at Full Strength.
Favorite workout? Cindy…It was my first wod so it’s a great benchmark for me to see how much I’ve progressed.
Favorite Lift? Hang Power Cleans!
Favorite Song to workout to? Lose Yourself by Eminem and Misery Busy by Paramore
Does anyone else in your family CrossFit? My wife has recently joined Full Strength and she is enjoying it!
How long have you been CrossFitting?
What brought you to CrossFit and Full Strength (What is your story…we all have one)
Honestly…got dumped and wanted a revenge body!! (don’t think you should post that answer..haha)
here’s the postable version..
It just looked crazy hard and everyone who did it was ripped! Plus the gym was boring.
Favorite workout? Fight gone bad
Favorite Lift? Favorite is a strong word, I don’t have a favorite but if I did it would be push press.
Favorite Song to workout to? Anything Beyonce but since Gayle doesn’t play Beyonce, i’ll say a good rap song.
Does anyone else in your family CrossFit? Yes, my little sister.
We are always looking to improve our knowledge in helping you attain your goals. The Full Strength Coaches picked up these 5 tips from the OPT CCP:
STRESS WRECKS DIET
If you are stressed, you are not digesting or absorbing nutrients, and will be far likelier to develop food sensitivities, even if you eat a clean diet.
FATIGUE REVEALS WEAKNESS
There are many factors that cause fatigue during workouts. We learned how to assess what specific limitations an athlete may have — and most importantly, we learned how to prescribe training to best address each issue!
FEW CAUSES, MANY EXPRESSIONS
All chronic diseases of civilization stem from similar causes. How they manifest will be individual to each person’s weakest link(s). We learned how to better address all major bodily systems to regain health and top performance.
ADDRESS YOUR ADRENALS
If your adrenals are dysfunctional, this must be addressed first. You will not look, feel, or perform anywhere near your potential if you do not take care of the adrenals! We learned different and better methods of bringing your adrenals back to alignment.
TRAINING BUILT SPECIFICALLY FOR YOU
We learned many new tools to dial in the best training prescription for each individual. This ranges from new movement screens and lactate testing to working with NDs to order tests to assess hormonal or nutrient imbalances.
Finding Your Full Strength
If you were to look up, “strength” in the dictionary you will find that the definition is this: “The quality or state of being strong; ability to do or to bear; capacity for exertion or endurance, whether physical, intellectual, or moral; force; vigor; power; as, strength of body or of the arm; strength of mind, of memory, or of judgment.” We all come to CrossFit FullStrength day in and day out to work up to and to find our full strength. I may not be the strongest physically nor am I the fastest when 800 meter runs are thrown in a WOD, but if you were to take the time you will find that I have the mental, intellectual, and emotional toughness to bear any capacity of endurance. That is a strength that may not be found at CrossFit, but through what life throws at us every now and again.
Behind the walls of our box are members of various levels of strength whether mental, physical, emotional, etc. Each person has a story and their reason for doing CrossFit. Gayle has asked me to share with all of you, my story.
Last August, I moved here from Chicago, Illinois to pursue my goal of completing my Bachelors Degree in Business & Entrepreneurship. I also moved here from the big city out to the desert to find and re-invent myself. Since moving here and with those goals in mind, I have signed up for a Half Marathon and four Triathlons which include an Ironman 70.3 event, all to be completed by August of this year. I am a two time cancer survivor of Stage 3 Hodgkin’s Lymphoma, a cancer of the Lymphatic System. I was diagnosed at the age of 23 and have been cancer free since I was 25. This June, I will be celebrating my 32nd birthday. A Stem Cell Transplant in where I was my own donor and recipient saved my life. As a two time cancer survivor, I feel that it is my responsibility and obligation to raise awareness about this horrible disease and inspire others that cancer is not always a, “death sentence.” Since having cancer, I have become a volunteer and spokesperson for three different organizations, the American Cancer Society, First Descents, and Imerman Angels. Each of these organizations take up the fight against cancer in different ways, but they all have one common goal: No one should have to go through cancer alone. So, every race that I participate in I dedicate to people whose lives have been touched by this disease. On May 15th, I will be participating in the Tempe International Triathlon with Coach Travis May and CF FullStrength members, Sheila Reed and Ricardo Diazluna. I dedicate this race to Coach Lauriel Luther.
In September, thanks to the strong suggestions of some friends I decided to try out CrossFit. I contacted three different boxes within the valley and CrossFit FullStrength was the first to respond. I took my first few classes while nursing some severe back problems and had quit because I thought CrossFit wasn’t for me. However, when the New Year rolled around I reached out to Gayle and asked if I could have some one on one coaching till I was ready to enter into a regular class again. It became a “win, win” situation as I ended up being the first student to start their “Basics class” and since then I have been addicted to CrossFit! Today, I am down 17 pounds and two dress sizes thanks to our recent Paleo Challenge and my max deadlift has gone from 53 pounds to 173 pounds.
Finding your full strength does not always mean being the strongest physically, but also emotionally, intellectually, and mentally. I encourage all of you to pay it forward, take the time to learn someone else’s story, and push yourself outside your comfort zone. Remember that life is a marathon and not a sprint! Consistency leads to endurance and think “mind over matter” and you will find your full strength in no time at all!
For more on my story check out my website at www.iamjem.com
We can all relate to this article. Which WOD has brought you to your knees and left you there for a while?
Hand care seems to be one of the biggest topics in the gym. Taking care of your hands must be made a priority. The amount of time it takes to care for your hands is minimal compared to how long it takes for ripped hands to heal. To be completely honest…”Stop being lazy and take care of your hands!” I am not a fan of gloves in the gym so I make it a point to always shave my calluses. Plus I think chalk feels better than gloves. Take a look at these videos. This is some great information on proper hand care.
CrossFit is a life changing experience. It shows you that you are more than average. Whether you are doing Overhead Squats with a PVC pipe in WODs (Workout of the Day) or going Rx’d (prescribed weight), you are pushing yourself to pass every expectation you ever had for yourself. When have you walked out of your typical Globo Gym and thought that you needed to leave with your head held high because you literally just completed 150 Wall Ball. Probably never because this is a movement you can’t do at a typical gym. We want to work on technique so that you can become consistent and be able to perform movements at a high intensity.
We want everyone to realize that results are earned. You are not going to just get results because you show up. You have to put the work in. This is probably what scares people the most…WORKING HARD! This doesn’t mean that you have to move the earth like Chuck Norris. It means that you, individually, need to be able to walk out of the gym, and know that you gave it 100%. You can’t sit there in WODs and compare yourself to the other members and feel bad because you are not going Rx’d on weights. Yes, we keep track of all of your results. We post results of workouts up on our Podium Board, WOD Board, and profiles. We do this to create context for training, so that we all have a framework within which our training can exist… goals, expectations of performance, belief of what is possible, etc. Comparisons are good – as long as they are NOT used to make you feel bad about what you are doing… remember, the competition, 99% of the time, is just with yourself!
This is a great article written by our very own Lauriel Luther. She has her own blog. CHECK IT OUT.
In CrossFit, we are constantly comparing ourselves to others. We have benchmark workouts, we post results on public web sites, and we have PRs. We compare how we do, to how others do, to see how we rank – Beyond the White Board automatically ranks you against others. We wonder, “Am I as good as him? Am I as good as her? Could I have beaten the best?”
I completely agree with what Andy Petranek, of CrossFit LA recently posted:
One of the things that makes us different is the way we constantly compare ourselves to others who do CrossFit. We have leaderboards. We keep score. We post results of workouts up on whiteboards. We do this to create context for training, so that we all have a framework within which our training can exist… goals, expectations of performance, belief of what is possible, etc. Comparisons are good – as long as they are NOT used to make you feel bad about what you are doing… remember, the competition, 99% of the time, is just with yourself!
Wait, what was that??? “…Comparisons are good – as long as they are NOT used to make you feel bad about what you are doing… the competition, 99% of the time, is just with yourself!” Let me expand on that… You should never feel bad about any CrossFit workout, no matter how you compare to others. It is NOT about the comparison to others, it is about how you did, at that given moment in time, for that workout, at that hour of the day, during that temperature, with those people, on that amount of rest, and that amount of fuel, etc. That given moment in time. Did you do your best? Did you leave nothing behind? Did you leave nothing behind?
A while back I blogged about Going After the Big Dog. It was a post about motivation – something that motivates me. There is a definite difference between going after the big dog, and comparing yourself to others via leaderboards. Going after the big dog should motivate you to do better, make you push yourself further than you thought you could go. To challenge you. To motivate you. To help you better compete against yourself.
Every person is different, and every experience is different. It is not appropriate to compare yourself to anyone other than yourself, because you are NOT that other person. You do not have their experiences, their strengths, their weaknesses. We are all put together differently, made up differently, which means that our abilities are different. The only person you should compare yourself to is yourself. And in doing so, you will find that you will sometimes do better, and sometimes do worse than you previously did. It is the nature of CrossFit. It is, what it is, at that exact moment in time, and each moment is going to be different.
So don’t feel bad about what you are doing. Don’t feel bad about your performance. In CrossFit, no matter what your level or ability, your capabilities, at that given moment in time, for that workout, at that hour of the day, during that temperature, with those people, on that amount of rest, and that amount of fuel, you are doing things that most people cannot do. You are doing things that most people cannot do.