The Power of Choice


Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

I can already hear the objections rising up so let me explain why.

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

“Strength does not come from winning. Your struggles develop your strengths.” – Arnold Schwarzenegger

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

And life goes on.

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

You might think it’s too late (it’s not).

You might want to try, but feel that you strayed too far (you haven’t).

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

So what are you going to do?

Sign up today for a free, no-sweat intro.

5/24/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Bike

dynamic…

Mobility

foam roll

Gymnastics

4 rounds

10 parallette leg kicks

20 hollow rocks

10 alligator rolls

Metcon

Metcon (Time)

5 rounds

grass run

9 pull-ups

12 push-up

15 Cal Row
20 MTC

5/23/18


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min bike

dynamic…

Mobility

box hip

box shoulder

Weightlifting

Back Squat (3-3-3+)

use you working max from last week when we did the fives

1 RM=250 x .9=225

use your new working max =225

80%x3

85%x3

90%x3+

Metcon

Metcon (Time)

2 rounds

10 snatches 155/105

12 bar facing burpees

2 rounds

10 snatches 105/65

12 bar facing burpees
choose a weight that will allow this workout to be a sprint, should be sub 8-10min

-snatches can be squat or power

The Hidden Benefits of Being Fit


There are obvious benefits to being fit. If you stick with an exercise program long enough, you no longer feel like you have to avoid your bathroom mirror when you get out of the shower. The more you do it, the more confidence you have in your body and the better you feel.

But have you ever thought about the hidden benefits that come with staying fit? They are not the benefits that a personal trainer is going to tell you about when you sign up for the gym, but they should be top-of-mind when you think about sticking to a regular routine

More Money in Your Pocket

It’s a proven fact that regular exercise can improve heart health and lower blood pressure, along with a myriad of other benefits. But having a regular workout routine in place means you will be healthier, which means less trips to the doctor, which means less money you have to pay out of your pocket to visit the doctor.

The average American spends a bit more than $9,000 per year on healthcare costs. Imagine being able to cut that in half because your cholesterol is under control and you don’t need heart medication because you make it to the gym on a regular basis? It’s not something you would necessarily think about while you’re sweating your butt off, but it’s a nice benefit you realize at the end of the year when you balance the checkbook.

A More Productive Career

You know the feeling: you drag yourself out of bed in the morning, go through the motion of showering and getting changed, then you dread arriving at work for the entire commute.

But have you ever considered it might not be because you hate your job, but because you’re not getting enough exercise?

When you stop exercising, your body fat levels, endurance levels and insulin sensitivity are all impacted. But you’re also missing out on blood flow to the hippocampus (the part of the brain responsible for memory) when you stop working out. Even though cognitive abilities are not impacted when blood flow decreases, if your job is dependent upon your ability to have your brain working at 100 percent, you are not going to operate at 100 percent at work. This could be the reason why you despise going to work every day.

There is a chance a regular workout schedule will boost your performance at work and lead to better results and a better mindset.

A Happier Social Life

We all know regular exercise boosts your mood. It’s science, people.

Being in a better mood means you are less likely to experience depression, less prone to anxiety, and probably don’t carry as much stress with you. This enables you to spend time on things that really matter, like friends and family.

How many of you take time out of your busy schedules to hang out with friends and family members who are not fun to hang out with? Not many. So if you are in a better mood, more people will want to spend time with you. Science also says spending time with friends boosts oxytocin levels in the brain. Not to get all geeky on you, but oxytocin supports serotonin levels in your brain, which is the chemical responsible for making you feel good. (Okay, we got a little geeky.)

So…if exercise puts you in a better mood, you are probably going to seek out time with friends. Once you start to engage, the oxytocin starts flowing, which results in happier times.

Do you want to experience some of these benefits? Sign up today for a free, no-sweat intro at Grand Trunk CrossFit!

5/22/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

2 rounds

5 front squats

5 shoulder press

5 hang power clean

5 push jerks

5 DL

Mobility

banded hip

banded front rack

Weightlifting

Power Clean (heavy 3 rep)

6 sets

1 set every 2 mins

can be quick singles

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

5/21/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute DU practice

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Front Rack Lunge (heavy 8 rep)

12 minutes, walking lunge, from the floor

4 with the right, 4 with your left

Metcon

2018 regionals event 5 (Time)

50 HSPU

50 T2B

50 cal bike

50 DB box step overs 24/20

50ft right arm DB OH lunge

50ft left arm DB OH lunge
50/35

20 MTC

right arm OH lunge the left arm is a DB front rack hold, vice versa for the left arm

5/19/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Tall Snatch (5-5-5-5-5)

finishing position, no dip. bar starts at the hip, getting under the bar and footwork
increase wt if it feels good

Weightlifting

Power Clean (3-3-3-3-3)

3@60%

3@65%

3@70%

3@70%

3@70%

Weightlifting

Tempo Back squat (3-3-3-3-3-3)

3@60%

3@65%

3@70%

3@75%

3@75%

3@75%

Accessory

Shoulder Press (5-5-5-5-5 climbing)

increase wt every set

GHD Situps (4×8)

5/18/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min DU

20 pvc pass through

20 pvc OHS

2 rounds

5 hang power clean

5 front squat

5 snatch grip DL

5 OHS

Mobility

couch stretch

box shoulder stretch

Weightlifting

Overhead Squat (5-5-5-5-5 building)

5 sets

1 working set every 2-2:30 minutes

increasing weight

Metcon

Metcon (Time)

21-15-9

power clean 115/83

OHS 115/83

pull-ups

5/17/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

dynamic…

Mobility

wall hip stretch

banded shoulder

Weightlifting

Bench Press (3-3-3+)

use your working max from last week

225×80%=180×3

225×85%=191×3

225×90%=202×3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

grass run

20 HRPU push-ups

20 KBS 53/35
Rx+ 20lb vest

KBS 70/53

What To Expect After You Start CrossFit


In a recent post, we wrote about what you could expect when you came to our box to try CrossFit for the first time.

Hopefully, you read it and we took some of the mystery out of what an hour of CrossFit actually looks like. If you’re ready to start CrossFit, we want to share with you what is going to happen to your body when you start CrossFit in earnest. We’re all about de-mystifying this sport that is laden with myths in order to help you become a more awesome you.

You Will Be Sore

The first few weeks after starting CrossFit will be unlike anything your body has ever experienced, even if you’ve been going to gyms for your whole life. There is a very real chance you will literally have to roll out of bed a few mornings, so you might want to plan ahead to ensure you don’t commit to something. The actual soreness is called Delayed Onset Muscle Soreness, which means the soreness will set in 24-48 hours after the workout.

So if the first morning after doesn’t feel too bad, buckle up for that second morning.

You Will Surprise Yourself

The second-hardest part about starting CrossFit is keeping at it when the soreness sets in and it feels like your muscles will be on fire forever. (Hint: They won’t.) So you will drag yourself to the box the next day and then two days later. After a few weeks of doing CrossFit, you’ll remark to yourself that you’re surprised you’ve stuck with it this long.

The thought of going to the gym again to put yourself through hell is not high on your list of priorities, but you know it’s good for you. You’ll surprise yourself again when you drag your butt to the box to complete another WOD.

And then you’ll keep doing it.

You Will Feel So Good

It’s amazing how your body reacts to regular fitness. No matter how old you are, it’s never too late to start exercising. And the more you do it, the better you will feel.

With CrossFit, you pay a significant amount of money to participate in classes, which is motivation enough for a lot of people to stay at it. With regular CrossFit WODs comes more flexibility, improved stamina, and an overall better feel about your body. And that’s not to mention the improved confidence and better brain agility.

Your sleep will benefit, as well, since regular exercise is proven to improve the quality of your sleep.

You Will Keep Going

Maybe the most surprising aspect of starting CrossFit is that you continue to come back. If you’re like a lot of people, it’s hard to drag yourself to the gym on a regular basis. CrossFit is tougher because the workouts are tougher. You know you’re going to hate it while you do it.

Yet, you still come back and push yourself.

Maybe you never viewed yourself as somebody who could stick to a rigorous exercise routine, but you are pleasantly surprised that you’re doing it.

You know there are a lot of benefits to CrossFit. The longer you continue to show up at the box, you will start to experience them for yourself.

If you’re interested in trying out CrossFit, sign up today for a free, no-sweat intro!