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6-5-20... Talking to Yourself...

Listening to Jon Gordon speak on this subject was an amazing experience. He is the author of several books including the Energy Bus. Today I want to talk about something he said that really struck me. While talking about being a positive or a negative person, (he worded it as being an optimist, or pessimist). He said that most of the time we let our emotions drive our feelings, and our emotions are not us. He said one of the things that has helped him so much in becoming an optimist person is that he learned how to talk to himself rather then listen to himself. If you think about it, this is very profound. If we listen to our own head and emotions, we will constantly be disappointed, ....
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6-4-20... Erosion...

The grand canyon was not created by an earth quake. It was created by thousands of years of water flowing over the rocks. We get so caught up on the quick fix. Give me my results now! I have news for you. Anything that focuses on a quick fix is a farce. It's a lie, or it's a house built on sand. It won't last, and you'll gain it back usually plus some. The key to success is consistency over time. That's consistency in training, consistency in nutrition, consistency in healthy habits. Sometimes it's hard to see the immediate return, but over the long haul you start to see a return on your investment. Are you doing reassessments? Are you checking out those pictures? Are you redoing your ....
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6-3-20... Sometimes You Have to Go Backwards to Go Forwards..

I spoke about this with the 6pm class I coached the other day, and I wanted to share it with you.... In her book On the Edge, by Alison Levine, she talks about what it takes to get to the summit of Mt. Everest, and it's very applicable to our life currently. You see, we all just hit reset. I mean literally the ENTIRE WORLD basically came to a halt and everyone had to slow down, evaluate, make hard decisions, and reset alot of things. For some of us, that's our health and wellness. We may have been in one place, but after the pandemic we are in another place. I want to tell you that's ok. In her book, she discusses how the summit attempt begins in basecamp. You have to stay there for ....
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6-2-20...You Are Wonderfully Made....

We are all fearfully and wonderfully made. It's my hope that we all start acting like it. Love your neighbor, love your enemy, love will get you much further than hate. Find someone to express love to today, we all deserve it. 6-2-20 Competitive
Lift:
3 Pos Snatch @60% x 1 E2MOM 12’ Move:
Burpees x 5 KB DL x 10 (70/53) KB Swing x 15 (70/53) AMRAP 15 mins Performance
Lift:
3 Pos Snatch @60% x 1 E2MOM 12’
Move:
Burpees x 5 KB DL x 10 (scaled) KB Swing x 15 (scaled) AMRAP 15 mins Fitness
Lift:
OHS 2 x 5, 1 x 5+
Move:
Burpees x 3 KB DL x 10 KB Swing x ....
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6-1-20... Great Habits...

Success is built on habits. Do you have great habits? 6-1-20 Competitive
Lift:
OHP Move:
Thrusters x 21 (95lbs/ 65lbs) Pull Ups x 12 500m row Thrusters x 15 Pull ups x 12 1000m row Thrusters x 9 Pull ups x 12 500m row Performance
Lift:
OHP
Move:
Thrusters x 21 (scaled) Pull Ups x 12 (scaled) 500m row Thrusters x 15 Pull ups x 12 1000m row Thrusters x 9 Pull ups x 12 500m row Fitness
Lift:
OHP
Move:
Thrusters x 21 Ring Rows x 12 500m row Thrusters x 15 Ring Rows x 12 1000m row Thrusters x 9 Ring Rows x 12 500m row ....
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5-30-20...Workout

5-30-20 Competitive
Lift:
None Move:
“Abbate” Run 1 mile Clean and Jerk x 21 (155/105) 800m run Clean and Jerk x 21 Run 1 mile For time Performance
Lift:
None
Move:
“Abbate” Run 1 mile Clean and Jerk x 21 (scaled) 800m run Clean and Jerk x 21 Run 1 mile For time Fitness
Lift:
None
Move:
“Abbate” Run 1 mile Clean and Jerk x 21 (scaled) 800m run Clean and Jerk x 21 800m run For time U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine ....
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5-29-20... How Does Negative Thinking Affect You?

I have to admit that when I listened to this podcast, the numbers he threw around about how much more impact negative thoughts have on us especially when we say them, literally blew me away. And wait until you hear the story of Bill Buckner. I was floored. This interview is awesome! 5-29-20 Competitive
Lift:
OHP Move:
Deadlift x 5 (75% of 1RM) Ring Dips x 10 Strict Chin ups x 5 (weighted) 5 rounds for time Performance
Lift:
OHP
Move:
Deadlift x 5 (heavy) Ring Dips x 10 / Bar Dips Strict Chin ups x 5 (no weight or banded) 5 rounds for time Fitness
Lift:
OHP
Move:
Deadlift x ....
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5-28-20... Consistency Over Time...

Today's going to be short and sweet.... The keys to success lie with one simple math equation.... Correct Action x Consistency/ Time The more correction action you do multiplied by consistency over a long enough time line will yield the results you desire. That being said, it's much easier to say then do. Figure out what you need to do in order to set yourself up to take the correct action consistently and that will create the opportunity for success. What is holding you back currently from applying the correct action? What is stopping you from being conistent? Let me know, I bet we can help. 5-28-20 Competitive
Lift:
Back Squat Move:
Box Jumps x 1 ....
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5-27-20... How Long Will It Take...

With most things difficult in life, it's never a matter of whether you CAN do it. It's usually more of a matter of how long will it take and are you wiling to put in the effort for that amount of time? Let's take a workout like Murph for example: 1 mile traverse 100 pull ups 200 push ups 300 squats 1 mile run you can partition the reps however you want but you have to book end with the 1 mile runs/ traverse. For some, this workout seems extremely daunting, and for everyone it is very daunting. No matter how fit you are, this workout is difficult. It's a grind for sure. But ANYONE can do it. Given a long enough time line of effort, anyone can complete this workout. Don't believe ....
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5-26-20... 5 Lessons I Learned from Murph (reposted)...

Since we did the workout Murph on Monday, I thought it'd be fun to revisit this blog that I thought of while doing Murph one time. After doing the workout I hope that it makes sense to you, and it's an enjoyable read. The other day was Memorial Day and we did a workout called Murph, you can see the story of the workout here ! Essentially the workout consists of: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run for time Yes this workout is a beast. Yes it takes a long time. etc etc. While doing this workout I had a lot of time to think.... yes it takes that long, and I came up with the idea for this blog post. You can learn a lot of lessons in life from this workout, so I thought ....
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Tammy Westphal

Can you say WOW!

Tammy has been training with us for a year now and the transformation she has experienced is unbelievable! Not only did Tammy lose a total of TWENTY ONE INCHES off her body, she has gained confidence, energy, friendships and a healthy self image over the last year.

We could not be prouder of her, her accomplishments and her dedication to her health! WAY TO GO Tammy Westphal! You aren't done yet! Here's a recap of her last year with us:

Weight Lost: over 35 pounds from her start date
Inches Lost: 21.25

She shaved 2:10 off her original baseline from February 2017. In 2017 she was doing ring rows for her pull - ups and at her last reassessment with her accountability coach she was doing assisted pull-ups on the bands!

If you are looking for a program to help you lose the weight, gain the strength you need AND gain the confidence you want...you found us! Call us today at 901.388.9979 for the details you need to get started!

Tina

Ashley Howell

One year ago this month, I walked through the doors at CrossFit Bartlett, and my life was forever changed. On that day, I was miserable. I felt awful about myself. I didn't find myself attractive, and I referred to myself as "the fat friend". On Enlistment Day, I did not want Justin or Krystal to even look at me, because I felt like they were going to find me disgusting and assume I was a lazy person who made excuses for being overweight. That is how bad I felt about myself. I didn't even want people to look at me.

Before I started my journey at this gym, I had tried everything and my weight was up and down for years. I tried weight watchers, I ordered multiple as seen on TV quick fixes, I joined gyms, I tried Couch to 5k, I tried not eating, I relied on medicine, and I even did a few other things I am too embarrassed to mention. Nothing worked.

I started to believe that I was living in a body I was meant to have, and during one point in my life, I completely gave up. It wasn't worth it anymore. I did everything society said I should do, and I still failed.

The first 6 weeks during my journey, I was in the Boot Camp. I felt myself getting stronger, not just physically, but mentally. All of my goals were changing. I started noticing a shift from wanting to be skinny to wanting to be fit and healthy. I became confident and jumped at the opportunity to join CrossFit.

Later, I joined the nutrition program and got my eating under control. It is now a year later, and I cannot believe who I am today. I show up and put in the work, but if it were not for the staff, I would have not been successful. These people push you, support you, and educate you. They pave the way for the person you want to be.

My life has been enriched by this program. I no longer let the scale control my happiness, and I no longer say negative things about myself. I love myself fully for the first time in my life. When I decided to put myself first and to make my health a priority, everything changed, and I became a better friend and wife.

At the beginning of my journey, people would say, "I don't even know who you are anymore", and this would make me uncomfortable. When people say it now, I smile and say, "me either". Hearing those words is the best thing in the world.

CrossFit Bartlett

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