Your week starts in here..don't let it pass you by! #cvsc #raisethebar #keepgoing
If you aren't constantly raising the standard, why are you doing it?Nice job today everyone! #raisethebar #keepgoing #cvsc
Let me extend a huge, sincere and heart felt thanks to every single person who took part in our 5th Annual Barbells for Boobs Fundraiser this morning. Hats off to CVSC/CF USU/CF UAC/Box Elder Elite Fitness/Logan Regional Hospital for your solid effort to help fight this horrible disease. We simply cannot say enough about this community and how thankful we are for you all stepping up and giving in such an amazing way. There are still donations coming in, we'll keep you posted on the final number raised. Let's keep it going!! @crossfitusu @crossfituac @beelitefitness @loganregional @jamers07 #barbellsforboobs #breastcancerawareness #amazinggrace #grace #fgb #crossfit #crossfitcommunity #kickcancersass #cvsc
Surroundings influence outcome. People influence surroundings. Find good people. Build a good house. Inspire. #cvsc #raisethebar
What I've learned after nearly a decade is that some quit due to slow progress. Never grasping the fact that slow progress, is still progress. If you're expecting some amazing short term outcome, you're missing the point. It's all a journey of self development.. enjoy the process.#cvsc #keepgoing #9yrCFanniversary #milestones
4:15'ers..outdoor life. #cvsc #keepgoing
Fit at 73
Proper tools, motivation, and a willingness to act. #cvsc #keepgoing
He is everything that is good about being a baseball player. Farewell Captain! #jeter #respect
Stress - Friend or Foe
Stress is usually a maligned term for a state of unhappiness & anxiety to avoid at all costs - we are medicating for it, avoiding it and demonizing it. But stress is an important factor in getting stronger. Stress exhibits pressure on a person & garners a physiological response.
A simple way to asses whether a training program is working for you is to ask yourself "What kind of stress am I experiencing?"
A good training program will produce a stressor on your body that will exhibit change - muscle growth, fat burning, increased bone density, improved cardiovascular function, etc. This is referred to as "eustress", a type of stress that is beneficial for the experiencer. If you never train outside of a comfortable weight or pace you may never create the amount of stress necessary to see change. And so by avoiding stress (or challenges) you avoid growth.
On the other hand -if you are not recovering, if you're suffering from chronic injury or illness you are likely experiencing the symptoms of 'distress'. This is when a program creates more stressors on the body than the body can adapt to & to the negative affect of the athlete.
Oftentimes what is actually a beautifully written program that would normally garner 'eustress' becomes a bad program for reasons outside of the plan. Athletes I've spoken with frequently admit that in their eagerness to see results they are skipping rest days, pushing 100% on active recovery & often on top of poor sleep and nutrition. With any one of these elements, what becomes a scenario for gains becomes a distress on the body and the athlete no longer can recover quickly enough. There is such thing as too much of a good thing.
Trust in your program that you will adapt and grow, don't skip your rest days, don't regularly stack extra workouts, eat well, sleep well & the results will come. Don't fear the stress - embrace it, understand it & grow from it.
More on stress and good programs from Catalyst Athletics.
Homeostasis: The Basis of Training by Bob Takano
Raising the bar. Sometimes you have to burn it all down in order to build again..clear board..clear mind. #cvsc #keepgoing
September Featured Athlete: Keisa Lindley
1. How did you find out about CrossFit?
I had two friends that were doing crossfit in Smithfield and they both called me and said "you should try this you will love it!" I also worked with Kelsey Chlarson so I talked to her a lot about it and she encouraged me to try it.
2. What is your favorite Crossfit exercise or WOD?
I love Saturdays but the one thing I love about crossfit is that all the work outs are different and fun and I don't have to remember or decide what to do for the work out it's already planned for me!
3. How long have you been CrossFitting for?
I have been to coming to CVSC for 2 years. When I came for my newbie work out I felt like I had hit rock bottom with my health and fitness. I have always considered myself athletic and enjoyed exercising but I was in a bad viscous cycle of not feeling good, so not exercising, not eating healthy, so not feeling good, so not feeling good about myself etc. etc. etc. Since starting crossfit I have lost 40lbs, dropped 6 sizes and I feel AMAZING! I have ran my first half marathon, started hiking and over all feel happier and healthier than I have felt in years!
4. What do you do for a living?
I'm the secretary at Cedar Ridge Middle School.
5. What are your hobbies?
My hobbies have changed dramatically the last year. For 22 years I have enjoyed doing what ever my kids have been involved in and supporting them in their interests. But we became empty nesters in May. So my new hobbies are crossfit (of course), hiking, running, 4 wheeling. I have always enjoyed and still enjoy reading and watching most sporting events (although I have to say they are a lot more fun when your kids are playing)!
6. What are your goals?
My goals have changed too, it use to be all about losing weight and I got very discouraged when I didn't lose very much weight at first and Brad told me to throw away my scales (which was hard at the time since I lived in a house of wrestlers) but I really don't weigh very often any more, I know how much I've lost because I went to the dr. So my goals now are just to keeping coming to crossfit, live a healthier life style and eat better.
7. Why do you CrossFit?
I'm a better, happier person because of crossfit! The people! The workouts never get old, always different, challenging and most of the time fun! At least when your done.
Settling just won't do for some people. #keepgoing #cvsc
What a moving and emotional experience. #neverforget #groundzero
The Last Rep Rule & Virtuosity
A while back I came upon this post from CrossFit Thames that stuck with me. It talks about "The Last Rep Rule"
"Last Rep Rule is an idea that I should move better on my last rep than on my first one (since I had all the previous repetitions to practice for my last one) and that my workout is not over before my last rep is a good one. "
The essence of the goal - good movement & improved skill - is a great goal to aim for. Everyone has witnessed a gym-mate doing 1/2 hearted pushups or ugly deadlifts in the spirit of 'getting done'. But what is getting done in that situation is much less valuable, and potentially dangerous, than what could be gained from committing yourself to quality reps, through exhaustion & even under a time cap. If you watch the best of the best in any field, you will rarely see their form crumble - even at the last second of the last competition. The common response is "They could do more". Why? Because the common man's perception of judging what is 'hard' is when someone's body folds under the weight, their bar path diverts, or their kips becomes labored and jerky. But a professional in their sport knows, trains & lives in a way that reinforces good 'reps'. This doesn't just make them champions because its faster or more efficient, but also because injury is not a sign of success or prowess.
The article also touches on the counter problem to this. Intensity. You do not have to trade one for the other, and when they both coincide beautifully, you have achieved virtuosity. "Virtuosity: the ability to make difficult movements seem effortless, even beautiful."
"How does the way you moved in this workout translate to how you will move and feel in the next one? Success is “doing your best today to become the best you are capable of becoming”. This applies equally to attention you put in the quality of movement as it does to intensity of your effort. Virtuosity (doing the common uncommonly well) is your ability to maximise these two together, not just one or the other."
Read the full article here: The Last Rep Rule - CrossFit Thames
USU Fall Semester is underway! Registration is filling up quickly..don't miss out!! #cvsc #crossfitUSU #USUaggielife @dillonedelen
Another perfect day! #cvsc #torturesession
The afternoon sesh mid warm up! It seems these 'warm' afternoons are coming to an end. #cvsc #fallisapproaching
Morning crew getting after it!! #cvsc #deadsandplanks
Anna W. and Tanya W. after running the Skyline Marathon. Way to go ladies!! #cvsc #mountainmarathon
