CROSSFIT MONCTON November 2015

Where You Are Now: A Better Definition of SuccessBlame Is About The Past.

Responsibility Is About The Present And

Future.

“Success is doing the best you can with what you have where

you are.” Reading this quote, a modified version of the

famous Zig Ziglar saying, hit me harder than

any others I’ve read in some time. I’ll open up

a bit with you:

1. I’ve struggled recently with the reality of my

gym as being an intimate, yet smaller than

others’, space.

2. I want this facility to be bigger, not as a measure of social

standing, but so I can provide even more opportunities to

serve others in their goals for fitness and a

healthier life.

3. This struggle has sparked action and a

search for improved and tested wisdom

from others that has lead to the creation of

great fr iendships , mentorship, and

connection with other gym owners whom I

respect and admire greatly.

4. This has also led to opening up to a more

creative line of thinking and mentality that

will promote the opportunity for these

goals to come to fruition in their due and

deserved time.

5. At the end of the day, when I stand in the

center of this gym, I still see four walls; I needed to see

windows of opportunity.

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!So I read this quote and re-read it. And shuffled it away and then found it and read it again. Then it hit me in the stomach like a blind-sided punch, and I couldn’t catch my breath because the reality of it was so staggering. With reflection, I realized this truth. I am doing the best I can with what I have where I am. And, even more important, we are each doing the best we can with what we have where we are. Sounds like success to me.How often do we continue to look outside of ourselves and our circumstances for a measuring stick of our success? She has the bigger house and nicer car. He has the better job and bigger salary. They have the more talented kids and bigger budget. Yada, yada yada. It’s all noise and it’s all completely irrelevant to you. If you allow yourself to blame others or your circumstances for where you stand, then you are living in the past and that is no way to get where you want to go. Taking responsibility, accepting what holds true, and preparing for your best is the only way to move forward.How many stories of individuals changing their lives for the better ever start with, “He/She only cared what other people thought or had and dwelled on what he/she didn’t have?” None. Those stories often involve action and determination to achieve something better because these people put their blinders on and worked with what they had control over:

themselves. You are in the driver’s seat; if you’re spending all of your time watching the rear-view mirror or coveting and trying to catch up with the cars that are going faster, you’ll wind up in an accident. Instead, go at the speed you’re comfortable working with and get to your destination when it’s appropriate. Short-cuts on the road to excellence are dead-ends.So let’s look at an example of a goal that you might possess. “I want to lose weight,” you say to yourself while looking in the mirror or admiring some celebrity/athlete. Okay, so you commit to exercising more and eating right (I hope), and you turn your desire into actionable work. Soon, you hop on the scale and, to your absolute dismay, it doesn’t budge (or maybe even goes up). Most often, you will say to yourself, “Well, this isn’t working,” or “Woe is me, it’s because of my genetics,” or “I did all of that for this!” or “My trainer/nutrition coach doesn’t know anything.” So you quit, and some time later you might get into a mindset where you’re fed up with yourself again and repeat the cycle. These are not positive outlooks or healthy ways to address the issue.Instead, what if you got on the scale (which, by the way, doesn’t matter for crap — it doesn’t dictate how you feel or how your clothes fit or indicate what composes your body with muscle, fat, and tissue), saw the result and took responsibility? You’d

say things to yourself like, “Tomorrow I’m going to be extra aware of what I eat and push myself more during the WOD,” or, “Did I really do everything I needed to do to change this outcome?” or, “This number isn’t what defines me; I am getting stronger, my clothes are fitting more loosely, and my friend said the other day my face looked leaner. I am not this number; I am better than it.” These are all positive action-oriented thoughts to adopt and promote your better self. These aren’t assigning blame or negative emotions to an outcome. These are key triggers for success.

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Only top-level professional athletes can train multiple times a day, eat a perfectly balanced diet that fuels them, and sleep as long as their body requires to recover on a regular basis. If you have a demanding full-time job, responsibilities to a family, and any number of real-life challenges to that lifestyle, you must take the appropriate first step and forgive yourself. When you come into WOD a couple times a week, make every attempt to eat healthy, balanced meals, and push yourself during your workouts, you are doing everything you can with what you have where you are. You can’t change the realities of your life; but you can change how you utilize them to inspire your future success. I’ve said it to many parents before, especially moms who say, “Well, I’ve had X kids, I’ll never be able to look like Y or find time to do Z”

Make your kids a reason, not an excuse. Don’t assign blame, take responsibility, and take control of your future. Commit to what you can control, put the blinders on, and just go. You’ll never get anywhere doing anything else.

So for this next week, read and re-read the quote above and make it your mantra. Use it when you’re out of breath during a WOD and see how much easier it is to pick up the weight or drop down for your next burpee. Say it to yourself when you look at your result on the board or input it in our online database. Write it on a sticky note and put it right next to the reader on your scale and say it before you step on and immediately after. Or, even better, cover up that number with the sticky note and forget about reading that silly little number. When you’re at work and frustrated after your boss reams you or you lose a client, say it to yourself, or even out loud, and take action to prove it.

Do the best you can with what you have where you are right now. It will get you to where you want to be.

!David J . Choma i s the Head Coach and Co-Owner of CrossF i t Strongsv i l le and MyAboveAndBeyondTraining.com.!

via Tabata Times

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Ingredients

1 dried chipotle pepper, stem removed

1 cup boiling water

1 1/2 teaspoons coconut oil

1 cup chopped yellow onion

1 cup chopped green bell pepper

1 cup chopped red bell pepper

4 garlic cloves, minced

1 pound ground bison

1/2 pound spicy ground pork sausage

1 tablespoon chili powder

1 tablespoon ground cumin

1 teaspoon dried oregano

1 teaspoon unsweetened cocoa powder

1 teaspoon Worcestershire sauce

1 (28 ounce) can crushed tomatoes

1 1/2 teaspoons kosher salt

1/2 teaspoon ground black pepper

via AllRecipes

PALEO CHILI

Method

Soak chipotle pepper in boiling water until softened,

about 10 minutes. Remove pepper from water and

mince.

Melt coconut oil in a large pot over medium heat. Cook

and stir onion, green bell pepper, and red bell pepper

until tender, 5 to 10 minutes. Stir garlic and minced

chipotle into onion mixture and cook until fragrant,

about 1 minute.

Stir bison and sausage into onion mixture. Cook and stir

until meat is browned and crumbly, 10 to 12 minutes.

!!Stir chili powder, cumin, oregano, cocoa powder, and

Worcestershire sauce into the bison mixture; add

crushed tomatoes, salt, and pepper and stir. Bring to a

boil, reduce heat to low, and simmer until flavours are

blended, 10 minutes. Finally, add spinach and chili paste

for a final 1-2 minutes, until spinach is wilted. !You may also use the arrowroot powder to thicken the

juices into a sauce, but it’s not mandatory. This is great

alone, or could be served over a bed of cauliflower rice.

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GERRY SMITH ATHLETE PROFILE !

When did you join CFM? !I started my first regular class at CrossFit Moncton in the first gym on Rideout St. on 02/02/2010. !Do you have an athletic background? !I was the nerdy kid in school – didn't participate in any sports. I did some jogging and cycling in my 20's and 30's. I was lucky enough to start in martial arts in my 40's with a friend who remained my training partner until I received my black belt in karate at 50 and moved to Moncton. !What made you decide to join CFM? !I found out about CrossFit from the Web. The Navy Seal connection

made it appear elite and outs ide my grasp but I continued to be curious about the workouts. After some time I found CrossFit Moncton on the Web and did some intro classes. And so it started – here I am at 500+ classes. I've taken time off for injury and crazy

work schedules but I keep coming back to CrossFit Moncton – my gym. Seems sometimes that I keep starting over but I know that I'm in the right place. I was used to weekly training with karate and needed to fill that void but discovered another reality with CrossFit. I often say that CrossFit is my health plan - especially as I grow older. Our family genes make it likely that I will live into my 90s and I want to be independently mobile and clear thinking. The tools that I have acquired at CrossFit Moncton of varied exercise, healthy diet and proper sleep make the goal of a healthy life possible and likely.

I often say CrossFit is

my health plan -

especially as I grow

older.

CrossFitting since 2010!

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What was your first workout? Pull-ups with red band

Strength: Shoulder press 5*5 with 45 lbs to 75 lbs

WOD: Death by Clean & Jerk used 75 lbs. (7 rounds & 6 reps)

What are your best WOD memories? In my first year of CrossFit, I remember the one time I came first on the WOD. It was my birthday and everyone had to do 58 burpees! The WOD was a 12 min AMRAP of: Run 200m 20 KBS I did 6 rounds with 30 lbs. in the time cap. Gotta love those birthday burpees!

I am very happy that my wife followed me into the gym and is part of the CrossFit lifestyle. Looking forward to our healthy and long life together. I am especially happy that we worked out at the gym on our wedding day. I am a lucky man.

!What is your favourite movements? What are your goats?

Personally I like deadlifts, running, rowing, kettlebell swings, planks, toes to bar on the rings.

My goats are skipping, wall balls, handstands, snatches.

Describe the atmosphere at CFM.

CrossFit Moncton for me is the atmosphere, the people, the shared experience. The buildings change,

the people come and go, but the shared experiences remain. We all have seen the changes that happen to people in “our” gym. People physically, mentally change – achieve small and large goals, benchmarks; compete with themselves and others. There is caring and friendship. There are challenges – every class, every WOD.

What is the CrossFit experience? I explain the CrossFit experience to the curious as being completely different to other gyms – we work out together, we compete with and support one another. Exercises are constantly changing, the effort and form are the priorities, the loads will happen in time. We are all on the floor breathing hard, whatever our abilities are at that time. We know: “Nothing changes if nothing changes.” !

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CROSSFIT TRIVIA - CrossFit is used in training by the Canadian Forces, and the Royal Danish Life Guards. !- The first CrossFit affiliated gym opened in Santa Cruz in 1995. !- 1 min 53 seconds is the finish time of Jason Kaplan’s record-setting Fran !- Nerve impulses travel to and from the brain at 170 miles per hour when one does CrossFit. !- Actively doing CrossFit for as little as two weeks can alter the body’s hormonal makeup. !- Scott Olson, 58, was the oldest male athlete at the 2010 CrossFit Games – he has a max deadlift of 425 lbs, and his max pull-ups record is 25. !- Rhonda Pierce, 57, was the oldest female athlete at the 2010 CrossFit Games – she has a max deadlift of 205 lbs, and her max pull-ups record is 40. !- Alicia Conners and Annie Thorisdottir, both 21, were the two youngest women competing at the 2010 CrossFit Games – Alicia has a max deadlift of 285 lbs; Annie has a max deadlift of 340 lbs. !- Matt Damon used CrossFit training to sculpt his physique for the movie Invictus. !- The stapedius muscle of the ear is the smallest – and generally considered the weakest – muscle in the human body. Based on weight, the hamstring runs a close second in most people as their weakest muscle.

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!!!!!

OCTOBER WAS A PRETTY SCARY MONTH…

AND WE DON’T JUST MEAN THE WODS!!

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Interested in joining? !Come try a FREE workout on Saturday morning at 9am. Leave your money at home. We don’t want to sell you anything; we just want you to feel the difference CrossFit can make.

!Contact Kevin Wood at info@crossfitmoncton.com to confirm your FREE session, or call (506) 962-0710 !

CROSSFIT MONCTON 359 Baig Boulevard Moncton, NB

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