“Fitness is a journey; not a destination.” -Coach Josey.

There are a lot of great things about having Coach Josey around: fun, affection, silliness, etc. But possibly her greatest teaching gift is her ability to show us how to truly live in the moment. Life cannot be lived in the past or the present. There is no place or time at which to eventually arrive. There is only this moment. And so it is with fitness. We can (and should) train with the intent of being better each day. But we can’t “arrive” at our goals sometime in the future; we can only live our fitness in the present. Not understanding this reality will only lead to frustration at never attaining your goals. There will always be something else on which to improve. You will never achieve satisfaction. So train your ass off and pay attention to your nutrition with the desire to be better and stronger each day. But remember to live and enjoy your fitness today; in this moment.

Only the best YOU!

Meet powerlifting world record holder Caitlyn Trout of Juggernaut Training systems. (http://www.jtsstrength.com/). Her best competition lifts are 305# Back Squat, 135# Bench Press, and 320# Deadlift at a body weight of 122#. And frankly, she doesn’t look AT ALL like most people would imagine a lady with those kinds of lifts would look. Now this is something we talk about a lot with our clients: your body type is your body type. If you have muscular legs the day you walk into a gym, you’ll never have skinny legs. If you are built like a marathon runner the day you walk into a gym, you’ll never look like a pro bodybuilder. YOU CAN ONLY BE THE BEST *YOU* THAT YOU CAN BE. YOU CAN ONLY HAVE THE BEST VERSION OF *YOUR* BODY. It’s that simple. So if you want to be the healthiest and most attractive you that you can be, train like an athlete and eat enough healthy food to support your training but not excess bodyfat. End of story.

“But I can’t do Pull-ups…”

Neither could Sara when she started. Now she’s doing unassisted pull-ups and rocking out reps with the #1 (lightest) band. Keep up the great work, Sara!

Pick it up. Put it over your head.

“The CrossFit prescription is “constantly varied, high-intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” -Greg Glassman.
So pick it up and put it over your head.

The mere practice…

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so.” – Artie Dreschler, author of The Weightlifting Encyclopedia: A Guide to World Class Performance

“What a great place, it’s a great place to start”

The One-Arm Dumbbell Snatch is a great place to start the Quick Lifts (Olympic Lifts), and Rachael is off to a good start: butt and heels down, chest up, arm locked out. Move that DB back between the toes and she’ll be ready to go. Good stuff, Rachael!

“The magic is in the movements.”

Matt’s first Overhead Squats! Well done! The OHS is a fantastic exercise for developing flexibility, balance, coordination, core strength, and strength/stability through the shoulder girdle. We promise you, these elements of fitness have not been truly put to the test until you’ve challenged yourself on Overhead Squats.