Success in college is measured not in months, but in years; you don’t get a bachelors degree after a single semester.  A mastery of CrossFit will also take not months, but years.  Muscle-ups, handstands, rowing, a bodyweight snatch, are CrossFit milestones that you will have to earn over the course of years.

Read the rest of the article HERE.

Lisa taking a dip

If I don’t perform the maintenance when it’s scheduled and keep putting it off, then trouble will be coming my way. If I don’t replace the oil for 50,000km, my engine might seize and I’ll be shit of out luck – and money.

Your body is a machine, and it needs some basic maintenance on a regular basis as well.

Daily maintenance includes – properly warming up, stretching, lacrosse ball work, foam rolling, staying hydrated, eating well, sleeping well, etc.

Monthly maintenance includes – massage therapy, physiotherapy, chiropractic care, etc.

Annual maintenance includes – body composition tests, blood work (to check progress), etc.

I would much rather spend the extra time and money keeping my body tuned up, than waiting for an injury to happen. If I keep putting off the maintenance, it will end up costing me twice as much anyway.

These friendly health professionals are here to help

Registration will be open on Feb.1 with the first workout announced on Feb.22.

Are you in?

http://games.crossfit.com/

2011 Highlight Video

For some of us, rest is the hardest workout of all.

We don’t want to stop. Put our feet up? Are you nuts? There’s so much to do, so much to accomplish, so much to be, that we just keep charging hard all the time . . . right up to the point that we hit the wall and explode.

Sound familiar?

The CrossFit universe is packed with “Type-A” personalities; for folks like us, nothing is ever hard enough, fast enough, strong enough. We like intensity, crave it, inject it like a drug into our veins. We’re adrenaline junkies, but with nice muscles and good teeth.

Why shouldn’t we WOD 10 days in a row? Why shouldn’t we go 100% in every workout all the time? Why can’t we test 1RM every week in our favorite lifts? What do you mean “3 days on, 1 off?” Isn’t that for sissies?

Yet, somewhere in our racing brains, we know that rest is critical to our improvement; that we grow during recovery, not during the actual test of our strength. And we know that we should take that rest day, get those extra hours of sleep, relax a bit more. “Sleep is the best supplement.”

I’m going on a cruise next week; it’s a “workation” but it’s forced downtime too. First event like this I’ve had in years and years. And the thought of it terrifies me more than handstands on parallettes.

But if I can do this, so can you. What are you going to do to relax and recover this week or next? How about the one after? And can you make it part of your regular routine? “Rest” as the WOD; it’s got four letters but it’s not a dirty word. Put your feet up now and then. It’s actually going to help make you stronger.

From http://crossfitlisbeth.com/

Use your rest days to foam roll and work on your mobility.

We’ve had a ton of new people join the gym in 2011. And most of them have been referrals from current members. So thank you to all of you for spreading the good word. CrossFit Moncton continues to develop an outstanding community of people because of you.

Thanks to the training staff for their constant support and coaching. Greatly appreciated!

We’ve seen a lot of changes at the gym. You can expect more to come in 2012. In the next few days, I’ll be making some changes to the website to make it more friendly for prospective members and current members. We’ll also be continuing the skill of the week, Friday’s QODs, swim wods, guest speakers and special seminars. Stay tuned.

And finally, some fun facts from 2011…

Searches for CFM – over 13,000
Total views – 432,931
Most visited post – Nov.4/11 (Don’t be last)
Most commented post - July 25/11 (Hopper trailer)
Most clicked photo – Christmas Party
Largest referrer – CrossFit PEI
Top commenter – Amanda

Here’s to a healthy and successful 2012!

In 5 weeks, we’ve had 32 no-shows. When there were 50 burpees assigned for no-shows, there was an average of 1 per week. Now, we’re over 5 per week.

So what now? I’m at a loss. In a positive way, how we improve this?

I’m hoping this may shed some light on the situation. This was written by a fellow member who shares their experience about being on the other side of a no-show.

What’s your reason?

• The roads suck.
• I have to work later than I thought.
• By the time I got home, I was too tired and just wasn’t in the mood.
• I’m too sore from yesterday’s WOD
• This WOD looks too hard!

…and so on.

There are a million and one reasons why you can’t make it to the gym. Everyone has them.  If you don’t want to show up, or can’t, that’s up to you and that’s perfectly fine.

So what’s next? Doing the right thing is also up to you.

In ZenPlanner, there is a 2-hour cancellation policy which is to be used to cancel your class if you can’t make it. Please use it. It’s not there simply in case you want to use it to cancel. You should make every reasonable effort to use it. That being said, things happen last minute and sometimes that’s unavoidable. If you’re over the 2-hour cancellation window, no problem, just please take a moment to call the coach and let him know.  He can then contact someone who is one the wait list to get them in.

Maybe when you joined, classes were never full. This is no longer the case. Now, more than ever, with so many members, adhering to the cancellation policy simply makes things easier for everyone.

But we all know that right? Good!

So, systems and policies aside, this article is meant more to address a growing trend whereas some members are disregarding the cancellation policy and simply choosing to opt for a “no show”.

For those, here’s the hard truth:

“Inadvertently causing a fellow CrossFitter to miss out on a class because you can’t be bothered to make the effort to cancel your class is simply not cool. Don’t allow your reason or excuse to deprive another CrossFitter from being able to workout.  You’re better than that.”

Everyone knows how frustrating it is to want to get into a class and not be able to. How stressful is it to only have a small window each week between work, kids, other commitments etc… to squeeze in a few workouts, but are unable to get into the only classes which fit your busy schedule. To be disappointed you’re going to have to wait for “change for change” to do that WOD. Or to be 1 of 5 on the waitlist all day and not moving until you give up or the class has begun.

What’s really frustrating? Finding out that the class was not even full. And also… Finding out you were frustrated, stressed, or disappointed simply because someone did not take the time to cancel.

When you decide (because it is a decision) not to show up, what you’re really doing is disrespecting gym ethics, the coaches and the members.

If you still think being a no show and causing someone to miss a workout is no big deal, then answer this question: “Would you want it done to you?”

So what’s your reason?

Being part of our Crossfit family, where courtesy, respect and honesty is so important, the answer should be obvious.

It takes 20 seconds to make a phone call. Thank you.

-Coaches of CrossFit Moncton

If your chin doesn’t go over the pullup bar, your squat isn’t below parallel, the wall ball doesn’t go above the target, your chest doesn’t hit the floor, your bicep doesn’t touch the ring, etc., it doesn’t count.

As coaches, we will call you out on them. If we see something that doesn’t count, we will tell you ‘no rep’.

But if we’re not watching you, then it’s your turn to call yourself on the ‘no reps’. What you do when no one is looking is called integrity. I would hope that you all have that quality and leave your ego at the door to be able to ‘no rep’ yourself.

It’s hard though, being in the flow of the workout, coming up on your last few reps. You just want the workout to be over. But if it doesn’t count, show some integrity and do it over again. Finish the workout knowing that every single repetition counted, even if that means you were a few seconds slower. Don’t settle for anything less.

The Creeker gets a good rep!