Oh, hey Monday! I got Monday off to a great start by coming into the gym at 7:30 with fresh, just out of the laundry, knee sleeves. There’s something about clean shoes, knee sleeves, wrist wraps, etc. that just makes me feel like I’m ready to kick Monday’s @$$. 

But before that, I woke up, read a little bit, and got my butt kicked by something I read this morning: “A grateful mind is a great mind which eventually attracts to itself great things.”

But if I can be honest with you, sometimes, when my thinking is screwed up, it’s easier to focus on failure, or on what I don’t have. There’s an issue there, and it goes back to changing the way I think.

Maybe you read the Bible, or maybe you don’t. But I still believe that God can and does speak through the Bible, so I read it, because I dunno about you, but I need all the help I can get. Today I read Romans 12:2, which says,

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

It’s easy to walk around with the attitude of, “I HAVE to do ___.” “I HAVE to go to work. I HAVE to cook dinner for my kids. I HAVE to workout.” etc. etc. In fact, that’s the norm of society we live in today. And you know what sucks about that? That way of thinking has has the potential to affect other people as well when our thoughts become words we voice out loud. 

But a lot of good occurs when we change that way of thinking from “I HAVE to” to “I GET to.”

When was the last time you wrote out/thanked God/voiced outloud/ or even just thought about what you have to be thankful for?

I’m not trying to preach anything down your face, but I’ve been thinking about it. 

For me, here is where this hits home in regards to fitness and health. Maybe you can relate based on where you’re at in your little fitness journey. 

  • I’m thankful for what I get to do everyday. Even a year ago, I was content (well, kinda, I guess) with what I was doing as my job. If you would have told me last October 3rd that a year from then I would be helping other people make better fitness/health choices, as well as train and coach others, I would have thought you were cray. But I’m thankful for what I get to do, and I will never take it for granted. 
  • I’m thankful for the opportunity to have a body that can actually move – and by that, I mean everything from get out of bed in the morning, to be physically able to perform my job, to be physically able to workout – and workout hard, sometimes multiple times a day. So many people can’t do that, for one reason or another. To me, that’s grace. And I want to take full advantage of being able to move and make great choices to better my life. Whenever you want to make an excuse, remember there are many people out there that won’t be able to workout like you today- because of circumstances they cannot control. 
  • I’m thankful for how far I’ve come. Since this past March, I’ve found myself on this journey that involves trying to get better at this little thing called CrossFit. In the midst of trying to get better, it’s revealed a lot of character strengths, as well as a good bit of flaws, within myself that I’m always working through. I’m thankful that I GET to compete. While those closest to me know that I have my moments, I truly am thankful for where I’m at now. I’m definitely not where I want to be in my fitness journey, and I compare myself each and every day. BUT where I am at now, and what I DO have now, I worked hard for- through frustrations, a lot of sweat, tears every now and then, and the occasional blood or tweaks to my body. And I can say that I am proud of that. Being thankful for how far I’ve come makes me hungry to keep getting better. (It also makes me hungry physically, as I really do eat more now than I used to). 

Anyway, enough about me. If I could give you one takeaway, it would be to acknowledge all you have to be thankful for. You don’t have to be a super spiritual person to do that. Now, let that gratefulness move you to making good decisions for yourself. When you’re thankful for what you have and what you’re capable of doing, it sets us you up to do your best – at home, at work, in the gym, and in those everyday decisions that can better or worsen your health. It eliminates excuses. 

There’s this guy..maybe you’ve heard of him. His name was Jesse Owens. He was an American track and field star back during the 1936 Olympics, right before WW2. His story is incredible. I literally cried on an airplane coming back from Mexico watching a movie about him called, “Race.” Anyway, he faced A LOT of hardships, trials, and he had to make some tough decisions. You can click on that link above to read more about him, but he was remembered for saying, “Find the good. It’s all around you. Find it, showcase it, and you’ll start believing it.”

If you’re having a hard time feeling grateful – no matter what it’s about – I encourage you to write down at least 5 good things that have happened recently in regards to what you’re not feeling so thankful for.

Ok, enough about that. Let’s talk about PR week at CFEC last week. We tested out workouts that we did at the beginning of August, before moving into this past cycle. I like that we do workouts, skills tests, lifts, etc, and then go through a strength cycle for 7 weeks or so, and then we come back and re test the same workouts, tests, lifts, etc. You get to see your improvement. Colin has been programing all of our strength stuff for the past couple of cycles, and something is working, because people are getting stronger. 

Monday was the highlight of the week. We retested CrossFit Total 2, which is 1 Rep Clean, Bench, and Overhead Squat. There were PR’s all over the board. A lot of people PR’d in all 3 movements. I had a rough morning…like seriously cluster. But I got permission to come back later and do it again with class, and even after being in Greenville all day with no food, I got that PR I was looking for. It still needs a lot of work, but it’s still 30-35 lbs more than where I was a year ago, so I’ll take that. Those are the best kind of days though because everyone cheers each other on, which makes you want to fight harder to get that rep. I know that I wouldn’t have hit that if Marlie hadn’t been there yelling at me, and Lindsey telling me that I could do it. Working out with encouraging people beats working out by yourself every time.

You can see everything we did in the gym here. Other than that, some of us had a Vitamin D morning Wednesday, and I haven’t been that happy working out in awhile. The sun came out after being cloudy for a couple days, and we moved everything outside, and just sweated without any competition. Just good ole’ moving, jamming, and smiling. 


I also got my butt kicked by Wodapalooza qualifiers. Not really. Except for that snatch. I still need to figure that out. But I’m thankful for stuff like that continues to show me where my weaknesses are. I’ll get it. 

Hope y’all have a great week! Be thankful for what you can do. Be thankful for what you get to do.

 pic by  BucketHead.Media    

pic by BucketHead.Media  


Here’s an at home workout you can do if you’re not able to make it to the gym this week. Get outside, enjoy this weather, and use that fitness for good.

EMOM (every minute on the minute) 25 minutes – (once you finish the reps for the minute, rest until the next minute begins). 

Minute 1: 10-15 pushups

Minute 2: 8-10 burpee tuck jumps

Minute 3: 10-15 v ups

Minute 4: 12-20 split jumps – each leg counts as one rep

Minute 5: Rest