Happy Monday! Hope you’re showing Monday who the real BOSS is. This morning I did a partner workout with my friend Marlie. It ended with 100 muscle ups. Yep. 100. I lied. It actually ended with a 100″ish” meter hill sprint. But right before that was 100 muscle ups. On the rings. And hmm…it took us awhile. But we did it. There really was no point in me telling you that. Just a little humble brag.

I mentioned yesterday that it’s now the first week of December. AKA we’re now pretty much well into December. AKA Christmas will be here before you know it. So, with that comes tons of parties, social gatherings, family gatherings, BAKING, MORE PARTIES, and just tons of hustle and bustle. All of these things are really great. I love them. And hopefully you do too. But it’s easy to get distracted. Distracted from what? You ask. YOUR GOALS. That’s what.

I’m a goal kind of person. I thrive off of goals. Maybe because I’m competitive (mostly with myself). Most of these goals are gym/fitness related. But I also set goals to help me become a better person (or that’s the intent). In the gym, goals help me try harder and give my best. And in life, they help me be more aware of who I am and what I live for, stand for, and what I suck at. And when I train people, I make them set goals. At the gym, we help people set goals. They’re important, yo.

So, with that said, don’t let this Christmas season derail you from smashing those goals. 

I’m preaching to myself. I baked so hard over the weekend. And ate the leftovers like a champ. Marlie’s husband, Harry, is in Afghanistan, so we sent him and his friends a bunch of cookies. The homemade kind. With real peanut butter. And a Reese cup in the middle. But they all wouldn’t fit in the tin. So we had to eat them. No parties this past weekend. But I drank wine. And I remembered why I don’t drink wine. I had more than a glass. But even a glass of that stuff gets me the next day. 

But here’s what I was reminded of in the gym, as I was dying through an old Open workout from 2013 (I think?). I’m better than that. It sucks to do something – a task, a workout, something at your job, etc etc –  and just know deep down in ya that you can do better, but because you ate it up and acted like you were invincible, other things suffer. For me, in this particular example, I’m talking about feeling like butt working out, trying to do allllll those muscle ups while feeling a little heavier, and most importantly, just the way my body has felt today in general. But I can also relate to times when I ate horribly and/or put off the gym for awhile it actually hindered my job performance, relationships, and so on. Maybe it’s just me, or maybe you can relate.


The great thing about Mondays ( I actually love Mondays) is that they’re great for starting back over. So, if you’re like me, and you crapped all over your goals by drinking more wine than you should have, eating the troops’ cookies (AKA stealing from America), drinking CFA peppermint milkshakes, and eating popcorn as a meal, you can get your little butt right back up, focus on your goals, fuel your body, and get out of that sugar addiction. <—-I’m always going to be real with y’all and tell you the good, the bad, and the ugly of my life. I’m not telling you this to be obsessive. You gotta live your life- and make it a fun one while you’re at it. 


Don’t lose sight of those goals. So you can see those gainz! – In the gym, and more importantly, in life. BECAUSE YOU’RE BETTER THAN THAT AND YOU’RE WORTH IT!

So, how do we do this? How do you stick to your goals over the next month?

First of all, you should set some goals! Setting goals help you to stay on track. It gives you something to aim for. Maybe you want to lose 5 lbs (because why wait until January?) Or you’re like me and you’re just trying to get more muscle ups. Well the decisions you make today, will help you meet those goals, or they’ll hinder you from meeting those goals. 

Second of all, you have to believe you’re worth it! Duh. You are. It’s about you getting better AND feeling confident. The better you feel, the better you’ll carry yourself (confidence) – which means less comparing yourself to others and less of saying terrible things about other people to build yourself up (AmIRite?)

Third, you need a plan. Once you set those goals, you need to figure out how you’re going to follow through. Prep your food. Throw healthy dinners in your crockpot in the morning before work and it will be ready for you when you get home. Go to the gym in the morning, so you can’t use a long day at work as an excuse to not go. Go to bed earlier. Sure, life happens. Does any day really go as planned? But if one day doesn’t go as planned, make your best effort to crush those goals the next day. It will pay off. Promise ya.

And last, but not least, you need people that hold you accountable to your goals. This is where I sell you CrossFit. But I can’t help it. Your CrossFit class and your coach(es) are a good start. Surround yourself with people who care about you and your goals. If you’re not a part of a CrossFit gym, then workout with other people. I don’t miss the days of going to the gym by myself at 5 am to run on a treadmill. 

Ok? Ok. That’s it for the week! Hope you have a fab week. Make good choices. Set some goals. Crush those goals. And be kind to one another. <—-totally ripped that off from Ellen. But it just felt right. 

You can see all we did last week for our test out week at CFEC right here: 

This week, we’re going through workouts people in our gym creatively came up with. We do this once a year, every year. It’s part of Member Appreciation. Next week, we’ll start a new cycle. But until then, it will be a fun week going through these workouts!


If you’re at home, here’s a workout you can do from the comfort of your living room with a pair of dumbbells. 

5 Rounds for Time:

8 devil’s press

16 renegade rows – w/ dumbbells (8 each arm)

8 russian twists (w/ one dumbbell)