Our deepest fear is that we are powerful beyond measure.

Why does the idea of having goals, being driven, or being successful such a taboo topic? I like to believe that here at Worthy we are different and that everyone is super driven, positive, and constantly achieving their goals in life. But if that is the case, then why are we not all super happy, successful, jacked and lean people? I think this quote sums that up perfectly;

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.” – Marianna Williamson

This is what I take from this quote. We are not afraid of being mediocre. It’s the easy road; it keeps us on the same playing field as everyone else. It puts us in like company. We don’t put ourselves out there for others to point at and be ridiculed by if we fail. It’s safe. Excuse my French, but it takes some f*&%ing courage to put yourself out there, to vocalize a goal and aspire to it. Setting up those goals opens us up to great success or the possibility of great failure and that fear of failure is what paralyzes us. This is because so many people out there don’t want to feel uncomfortable and have their flaws pointed out to them, so they want to doubt and minimize others success and drive for two reasons; either you fail and they get to say “I told you so” and feel important for five minutes, or they get to say that you were “lucky” to belittle your hardwork and discipline to safeguard themselves. Don’t let those people bring you down! Those people are afraid. Those people will NEVER reach greatness. You will. You are already here at Worthy busting your butt. You have immersed yourself into a community of like-minded people who want only the best for you. I WANT THE BEST FOR YOU! I want to help you vocalize your goals, build a roadmap, be held accountable to those goals, and CRUSH them!

I implore you to be brave in pursuing your greatness. Own your goals with pride and stand steadfast in your pursuit of them in the face of doubt. Do you have the courage to be great?

Set up a goal setting session with me, and start achieving the life you want.

Instant Transformation

There is no such thing as instant transformation or overnight success. A long-term goal is something you want to accomplish in the future and it requires planning and consistency. When we set long-term goals it’s easy to overlook the time and effort it takes to get there. Most of us are familiar with S.M.A.R.T. goals, which are specific, measurable, attainable, realistic, and time-bound. Let’s take a look at S.M.A.R.T.E.R. goals, specifically the “E.R.”
The “E” stands for evaluate. The sixth step in goal setting is to make sure your goals are evaluated often. Long-term goals, that may take 6-12+ months to achieve, can easily be ignored if we don’t assess them frequently. Make sure you set up a system for evaluating your goals. One way to do this is to write your goals down, read them daily, and give yourself check points. At the end of each day, week, or month, take a look at the progress you’ve made towards your long-term goals.
The “R” stands for readjust. If you find that your progress is stalled, you’ve had a set-back, or your method for achieving your goal isn’t working, make sure you modify your approach. Don’t keep trying the same thing over and over again expecting a different result. If it’s not working for you, readjust. One way to do this is to ask for help. Reach out to your support system and coaches and ask for help changing your method. Your Coaches at Worthy are always ready and willing to meet with you to talk, and create a plan, for your goals. You do not need to do this on your own!
Set BIG goals, but focus on making progress and don’t worry too much about the amount of time it might take to get there. Remember to evaluate your goals often and readjust your approach if something isn’t working.
By: Conner Edelbrock

BRIGHT SPOTS

Bright Spots

Bright spots are daily victories and successes that you experience inside and outside of the gym. We encourage everyone to focus on daily acts of excellence and celebrate their bright spots because positivity breeds more positivity.

It’s easy to be positive when everything in your life is going well. The hard part comes when you feel like you get knocked down. We all have bad days when we feel like crap during the workout, our job is stressful, and our family is driving us nuts. How we respond to these challenges is a choice.

Choose to stay optimistic during the tough times by changing your mindset. Start by focusing on what’s going well and always remember to include some fun in each day. When you’re having a frustrating day at the gym, remind yourself that training should be fun and the gym should be an escape. Finding just one thing, a bright spot, to be happy about or proud of will help change your mood.

“Bright Spots Friday” (BSF) is way to reflect on your week and revisit all the things that went well. In “The Champion’s Mind: How Great Athletes Think, Train, and Thrive,” author Jim Afremow writes “Too often…we think back to what went wrong or what we did not do rather than what went well or what we accomplished…reward yourself for a job well done by keeping success fresh in your mind.”

It’s important to review the high points, PR’s, and positive moments from the week. Overcoming daily challenges and savoring what you have accomplished will lead to future bright spots. Do not undervalue what you’ve accomplished this week. Give yourself a mental high-five and celebrate.

By Conner Edelbrock

Letter to New Athletes

A Letter to New CrossFitters

Welcome! We are so excited to have you join our gym, our family, our tribe. This list is a compilation of the advice our athletes have for you as you start your journey with CrossFit Worthy.

ASK FOR HELP. The group classes might seem intimidating at first, but don’t be afraid to ask questions or ask for help. We are all here to help you succeed.

BE PATIENT. Start slowly and focus on learning rock-solid technique. Listen to your body and scale workouts accordingly. In the wise words of Charlotte Grant: “It’s a marathon, not a sprint. Unless we’re doing sprints, in which case just buckle down and kiss your glutes and hammies goodbye.”

BE CONSISTENT. Be consistent in your efforts and enjoy the process. Never talk yourself out of going to a workout because it looks hard. The more consistent you are, the more progress you will see. Schedule your workouts like a firm appointment.

CHALLENGE YOURSELF. You are capable of more than you know. Push your boundaries, try new things, and learn that it’s okay to fail. As Meghan White will tell you: “You can do hard things.”

WARM-UP. Make warm-up a priority. Arrive at least ten to fifteen minutes before class starts and hop on a bike or rower for few minutes, do DROM, and Crossover Symmetry. You will prevent injuries and perform better during the workout.

MOBILIZE. Be proactive and make mobilizing apart of your daily routine. Come to Thursday classes. These classes are devoted to active recovery, mobility, and stretching. Your body will thank you.

SLEEP & EAT. Make sure you are getting enough sleep (at least 7 hours) and eating to fuel your workouts. Proper sleep and nutrition will aid in the recovery process and have a positive effect on your health and performance.

COMPETE WITH YOURSELF. Focus on your progress. Don’t worry about what everyone else is lifting or your position on the whiteboard. Log all of your workouts and track your training data.

JOIN IN ON THE FUN. Sign up for hero WODs, team competitions, The Worthy Open, Friday Night Bar Fights, and special events. These are great opportunities for team bonding and camaraderie.

ACHIEVE YOUR GOALS. We are your biggest champion and want to help you reach your goals. We offer additional programs and services that will support your efforts such as personal training, personalize programming, open gym, speciality classes, nutrition consultations, body composition testing, workshops and clinics.

PEE BEFORE DOUBLE UNDERS. You’ll thank us later.

By Conner Edelbrock

Environment = Goals

Change Your Environment to Match Your Goals 
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Your environment encompasses all of the spaces you spend your time, such as your home, car, and office. The best way to start changing your habits are to take control of your environment. When you examine all of these spaces ask yourself: Is my environment helping or hindering my goals?

Strategies for changing your environment are to identify the places that are encouraging unhealthy behaviors, cleaning up those spaces, and implementing a support system.

First, identify the places and cues that are encouraging unhealthy behaviors. Start with your home, especially the kitchen, as well as your car and office because these are the places you have the most control over.

Take a look at what’s on your kitchen counters, in your fridge and pantry. Do you have jars of candy sitting out at home or in the office? Are there candy bars stashed in the glove compartment of your car? Is your freezer stocked with pints of Ben & Jerry’s?

Second, clean up those spaces and remove unhealthy temptations and triggers. Your first instinct might be to throw away all of the junk food, but remember this is a lifestyle change. Think about what’s going to be realistic for you and your family.

If you’re like me and know that bags of chips and pints of ice cream don’t stand a chance of making it through night, remove them from your environment. Don’t buy the foods that make you lose all self-control or consider buying individual portions of your favorite foods or take the time to pre-portion those foods yourself.

The goal is to make the healthiest choice the easiest choice. Stock your kitchen with healthy, whole foods that are easy to access. Preparing your food ahead of time and portioning it out makes it easy to grab-and-go. Having a fruit bowl on the counter vs. a candy jar makes it easier to grab an apple rather than a handful of M&M’s.

Lastly, find and implement a support system. Research has demonstrated that a support system is positively related to maintaining a healthy lifestyle. Your relationships with family, friends, coworkers, and coaches will have an impact on creating healthy habits. Surround yourself with people, who are going to support your goals and help you create an environment that will lead to lasting results.

Remember to ask for help. Some people may think it’s a sign of weakness, but we are all here to support your goals and help you create a healthier environment. Setbacks will happen. Living a healthy lifestyle is not a sprint, it’s marathon. Focus on making small changes in your immediate environment that will lead to better habits over time.

By Conner Edelbrock

6 Ways to get the MOST out of your CrossFit Worthy Experience

6 Ways to Get the Most Out of Your CrossFit Worthy Experience

So, you drank the CrossFit Kool-aid and now you can’t wait for the WOD every day. That’s great! You’ve found a form of health and fitness that is fun, healthy, functional, and let’s face it: addicting. We all dread some of the WOD’s, wishing they could just be over with when we are in them (the muscle burning, out-of-breath feeling we all lovingly hate), only to turn around the next day and be right back at it again.

You may be wondering: “How do I get the most out of my training at CrossFit Worthy?” Well, you are in luck because I’m going to lay out 6 straight forward ways to do just that, so at the end of every workout, you will leave the WOD like Luke Skywalker left the Death Star: destroyed. (Yes, there may be several more Star Wars references.)

  1. Set Goals. If they are long-term, make them specific and measureable. Examples might be: do a pull-up, squat x amount of weight, learn double unders, etc. We always have 1-on-1 skills sessions with a coach available for you, which is the fastest way to achieve goals. Uninterrupted time with a coach to focus and go through progressions and drills, work miracles. In the short-term, look to see at what is programmed for the day. Think about what weight you need to hit for that day for the movement, or maybe it’s an opportunity to work on technique. Look over the Metcon for the day. What are the movements? How will you break the reps up? What will your pace be? Know how you are going to attack the workout. Preparation is key.
  2. Visualize success. Positive visualization is a powerful tool for athletes. See your success in your mind before it happens. Put yourself through the reps before they happen. You know how you’re going to feel during a hard metcon. Visualize that too. The muscle burning, out of breath, body screaming at you to stop immediately. Then visualize yourself pushing beyond your limit. Do, or do not. There is no try.
  3. Warm up before and mobilize after your WOD. This one is more specific and direct. We squat a lot in here. Whether that be under a barbell, with a wall ball, a slam ball, an air squat, a clean, or a snatch. It’s a movement our bodies are naturally made for and will do at a moment’s notice, but in order to get the MOST out of your performance, warm up and mobilize every single day.
    • When you arrive, head to a rower or bike for 3-5 minutes to get your heart rate elevated and blood pumping to your muscles. Not only will this prep you for ultimate performance, it will also serve as injury prevention, which is the foundation of our movement goal. Do the dynamic range of motion movements and the Crossover activation; those things alone will improve your performance in dramatic ways. Our goal for you is to move safely, efficiently, and in time, with relatively big weight. Post WOD, roll out your quads, your glutes, your calves, hamstrings. Let no muscle go un-rolled. If something hurts, let your coach know!
  4. Do not fear failure. Fear is the path to the dark side. Fear leads to anger, anger leads to hate, and hate leads to suffering. …Okay that was dramatic. But, Yoda had a point. Don’t be afraid to fail at a weight that you want to hit (within reason, of course). Any lifter or athlete that wants to push themselves to be their absolute best has failed, over and over again. Pick yourself up, and get back to work. Don’t be afraid to get out of your comfort zone. That’s where life begins.
  5. Track your work. Nearly everything we do revolves around the process of building reps or building in weight based off of percentages. If you don’t record the lifts you made that day, there will be no way to look back at what you did from the previous weeks to use for the day’s workout. If we are squatting at 62.5% of our 1RM, you need to have that info handy. Keep track of your lifts, progress correctly, and be happy.
  6. Our facility is unique in that our sense of community is one of our strongest points. It is stronger than all of our back squats, deadlifts, clean and jerks, presses and snatches combined. So, continue to be a part of this and communicate with everybody. We all share something in common here: a desire to find our strength, to be the strongest version of ourselves, and to push ourselves to a place we’ve never been before. Attend different class times if you can, odds are there is someone you’ve never met before or haven’t talked to in a while because they usually do afternoon classes and you are an early bird, or vice versa! Above all, enjoy our community and always work together to achieve your potential.

**Bonus!

Use your fitness. Take what you do here and go be awesome out in the world. Don’t limit your fitness and movement inside of our walls. If you want to compete, find a competition and go compete! Go for a hike, a walk, a bike ride, anything that you can think of. Do handstand walks while you grocery shop. Hit some burpees in the middle of class/work to stay energized and fresh. …No, not really, but you know where we’re going with this. Live active and live healthy!

Written by Jared Bradford