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Monday, May 30 is Memorial Day. We will do Murph again for the 3rd year in a row AND simultaneously celebrate CFN's 2nd year anniversary. In case you don't know, Murphy is a hero WOD done by CrossFits around the country in honor of Navy lieutenant Michael Murphy, who was killed in action in Afghanistan in 2008 and after his death was awarded the military's highest award, Medal of Honor.  

Doing this WOD on Memorial day is an opportunity to reflect upon the great sacrifices made by countless men and women who have served and are serving in our military...while enduring a little bit of physical discomfort.

We will have several scaled options...including a mini-Murph for your non-CrossFit friends and family who want to come and join the fun.

Right after doing Murph, join us at Olalla Lake for picnic and lake fun. Bring your paddleboard, kayaks, fishing gear, etc, picnic and friends and fam.

Next week, starting Tuesday night, May 31, we're starting a new class, OG BARBELL. This class will be Tues/Thurs from 5 to 7 pm.

This will be a barbell/strength WOD series with a similar format to the last time we did OLY class.

The plan is for this 2 hour time period to be open-gym; where those wanting to work on strength/barbell can come in and work at their own pace through a WOD that will be posted both on the site under a 2nd tab to the right of the regular daily WOD in the WOD blog; as well as it will be posted on a white board in the box that will be specifically dedicated to OG BARBELL.

We hope that some of you at the 3x membership will choose to up your membership to unlimited so you can have an opportunity to dedicate the time and work into improving your Olympic lifts; as well as developing overall strength. As you may know, most of the regular daily WODs are focused on metabolic conditioning; this will be a chance to work specifically toward strength gains.

The 'OG' stands for open gym...this will not be a trainer led time. Rather, this will be a chance for athletes to come in, pick a corner of the gym to work, and just work at their own pace while the regular 5:30 WOD and Foundation class are going.

You may not be able to show up right at 5:00. That's ok. Come at any point during the 2 hour period. However, some of you may remember that the OLY wods last time occasionally lasted 2 hours or more.

You must get permission from Ryan to do this class. Because athletes will be working on their own, (even though a trainer will be there,) you must have a basic mastery of the Olympic lifts.

Any questions, ask Ryan.

(Jill brought this to my thank you Jillian!) There is a facebook awareness campaign going on right now called 22 pushups for 22 days. It is to raise awareness about suicide of our military veterans. An average of 22 veterans commit suicide per day. This statistic is shocking and sobering.  

On May 22 I welcome everyone to start a 22 day period of doing 22 pushups per day. If you are in the box that day, the trainer will program 22 pushups at the beginning of our skill work that day.  

I will have a grid-style record keeping poster at the box on one of the whiteboards to keep track of your progress. Top finisher will get a cool prize. If there are several who complete all 22 for 22 days straight, we'll do a drawing of those persons.

Prayer warriors out there...this would be a great opportunity to pray for these men and women struggling with PTSD and depression.


We all know that community is a key component of CrossFit; but why is it essential?  After all, there are some out there (garage Crossfitters being a prime example) who are able to muster the mental fortitude to work out alone.  They have a training routine, and stick to matter what.  They push themselves to their personal max; despite the fact that no one is watching, no one is around to cheer them on, no one is there to “compete” with.

These highly-driven individuals are to be doubt.  But these types are maybe 0.5% of the population.  The rest of us have tried working out alone and have come to the conclusion that working out with  several other people, or at least one friend, has some profound benefits.


If you’ve ever sought a friend to work out with; you know how helpful that is.  When you don’t feel like working out, you know that you told them last night you’d meet them at 6 am; and they will be very upset if you don’t show up.  That accountability is powerful.  So you end up showing up; even when you don’t feel like it; and you’re glad you did!

But taking that scenario long term; maybe you have had an experience where you were doing well with a work-out partner; and either one of fizzeled out after a while; so the other quit too.  Here’s where one of the benefits of working out at the box comes into play.  It can be almost impossible for two people to meet 3-5 times a week without fail for years and years.  Because in real life, stuff comes up...stuff that can completely de-rail your fitness routine for days or weeks.  In the two-person scenario, you might give up; or more likely, think you’re “taking a break” which then turns into 6 months or longer.  But in the box, even if the person you enjoy working out with isn’t there; there are still several others who will probably show up when you planned on working out who will fill the role of the “work out buddy.”  The Bible says that a person alone can be attacked and defeated, but two standing together can conquer; while three are even better.  (I’ll add that more than three are even better!)  Practically speaking; it can be easy to give up and be defeated by complacency when you are doing a fitness routine alone.  But if you have even one friend to join, more than likely you both can conquer complacency; and three or more are even better!  Three or more are better because as stuff that gets in the way of fitness (ie, your family, job, and other committments...which are all important and neccessary) comes up; there is usually at least one other person who’s going to be able to work out with you during the hour you want to work out.


Another interesting dynamic to the group setting of CrossFit is the feeling that you’re on display.  In truth, while you ARE on display, actually you’re probably not being watched as much as you FEEL like you’re being watched.  If the class trainer is casting a watchful gaze across the class, making sure everyone is doing the movements safely, within the proper parameters of each movement; you are being watched by the trainer.  Which is really good.  But the other people working out with you probably aren’t watching you as much as you feel you’re being watched.  They are focused on “getting through” this taxing workout.  That is what is taking up 95% of their attention.  However, this feeling that we’re on display actually can be a good thing.  When you are in a performance; whether in the arts or in sports, you try to do your best.  You typically try to give it all you can.  

And this aspect is even more powerful when doing team wods.  Those of you who come to the Saturday team wod know this especially.  If you’re working out with 2 or 3 people, and the other two are catching their breath while you’re working; they are essentially waiting on you to work.  And no one likes to hold up their team mates; so you push just a little harder than you would if you were doing the same wod in single format in a regular group wod.  (So try to come to all the Saturday wods you can...they are really good for you!)

Those of you who are highly competitive benefit from the community aspect of CrossFit because you want to have a better score than the person (or persons) you compete with in your WODs.  You thrive from the thrill of being the first across the finish line.  And the cool thing about CrossFit is that since the WODs are so diverse, at one time or another, we’re all bound to find that wod that was “in our wheelhouse” and be in the top scoring tier for finishing.  Some don’t care too much about this aspect, and that’s just fine too.


“Good work!  Keep it up!”

“Keep it going, team!!”

“Enough rest, Tarrah, jump back in there and work!”

“You got this!!!”

These simple, positive statements of encouragement are POWERFUL.  When you are brand new to CrossFit, it might have seemed strange to hear these words of affirmation being spouted out right and left.  It seemed weird until you were struggling through a workout that you thought would never end.  Maybe you were one of the last people to finish it.  And somehow, in some strange but tangible way, those words shouted at you by your workout buddies gave you that extra push to finish and give it your best effort.  The high fives and “good jobs” at the end of the wod felt nice too.  And suddenly, you understood.

We don’t know why it works, but we do know that it does work.  It may seem strange to outsiders; I mean, after all, we’re just exercising.  Isn’t it kinda goofy to scream “Keep it got this!!!” while someone is just exercising?  Yes, if you’re an outsider; NO if you’re a CrossFitter.

It takes alot of motivation to stick with a fitness program in a world where everything is geared to make life easy.  And here we are choosing to not only WORK in our free time; but work harder than we ever wanted to.  We know it’s good for us and we like the results; but none the less, it’s easy to give up.  

You’re working hard in the middle of a wod and your body is telling you to quit.  Or you’re thinking about whether you’re going to WOD or not today, and that part of you thinks, “I’m tired, not today.”  But once you’ve chosen to put in that hard work, those words of encouragement make a hard job a little more bearable.  

Other times, you want to wimp out, and one of your workout buddies encourages you to push yourself a little bit harder.  The other day, I wanted to use the skinny blue band on my pullups and Tom put his hand over the bands and told me to just do a few at a time, unbanded, even thought it would take a bit longer.  (Now, at this point, I want to say all things in moderation because I’m certainly NOT advocating pushing each other past the point of safety or each individual’s personal comfort level.  It’s up to you and your trainer.  I’d much rather have people work at a level that is hard, but appropriate.  Where they can wod 3-5 times a week...NOT go way too hard or heavy, then not be able to come back for a week!!  Please get this; it’s important.)  But the thing is, Tom knows that I can do regular unbanded pullups and he knows I probably should be doing them because I’m not injured nor do I have any legitimate reason not too.  (I just wanted the band so I wouldn’t be finishing minutes behind everyone else.)  But how am I going to get better at pullups if I don’t push myself a little bit each time?  

The Bible says that just like iron sharpens iron; one person sharpens another.  If we, as a community, encourage each other with words of positivity; and gently nudge one another to push our boundaries in safe and appropriate ways, we will all make progress toward our personal fitness together.

See you in the box,