Where does motivation come from? Does having a prize at the end of the journey motivate you? Or is it that internal burning desire to succeed that keeps you on track?

I’ve seen enough smokers say they want to quit but they fail. They try all the tricks and gadgets, but nothing seems to work. Until they change one thing – their mind.

When you really want something bad enough (and you tell as many people as possible), you’re more likely to succeed. Whether it’s a certain weight for a back squat or just sticking with your nutrition plan, you have to ask yourself how bad you want it.

So, how bad do you want it?

Build up to Lunge WOD weight

AMRAP in 10 min
6 Front Rack Lunges (155/105#)
3 HSPU (2x HR Pushups)

Kelly rocking the Open!
Kelly rocking the Open!

46 thoughts on “Motivation”

  1. Yay Kelly! Love the picture 🙂

    Great post! I also find writing down my goals with a plan on how I’ll get there keeps me motivated!

  2. Mob and WUx2
    Ring Rows at 4 feet (7+3), (5+5)
    Group WU
    Front rack lunges 6 x (#35, 40, 45, 50, 55, 65)
    WOD: Amrap 10 min.
    6 Front rack lunges #55
    6 HR pushups
    Score: 11 rounds plus 4 lunges
    Thanks Patrick!! Great class 🙂
    Oh and 10 TTR
    1000m row: 4:19
    Missed you Jackie on the row, it went much slower today.

    1. Missed being there for today’s WOD, and especially the row! I am not feeling 100% and I got sick before 14.5 last year. I certainly and don’t want a repeat (of the illness or the WOD, haha).

      Great pic of you Kelly!!! Another fine 6amer…just sayin’.

  3. What a great pic, and such an inspiring athlete! You’ve come a long way since you started, Speedy! I mean Kelly! 🙂 Looking good!

  4. Build up front rack squat

    First 6 rounds with HSPU
    last 6 rounds with HR push up

    12 rnd + 4 linge

  5. Motivation
    So, how bad do you want it?

    For food I keep reading and watching documentaries on the effects of added sugar.
    For exercise I get my butt to the gym and try my best.


    Build up to Lunge WOD weight

    AMRAP in 10 min as Rx’d
    6 Front Rack Lunges (155#)
    3 HSPU

    5 rounds and 6 FRL

    Great work morning peeps!

  6. Open gym!


    5km row

    time = 23:31

    18 seconds off my PR, but happy I’m consistent haven’t done this in awhile.
    Shout out to Melanie for her pullups! They are looking great!

  7. AMRAP in 10 min
    6 Front Rack Lunges #85
    3 HSPU (ab mat and #10 plate)

    11 Rounds + 1 lunge

    Thanks for the kipping tips on the pull up Ron

  8. Open Gym!
    Man…feels like months since I’ve been here and still fighting this stupid cold! But I made it in and did the 15.4 wod!
    84 reps scaled.

    Good job nooners on the wod! Mel, you look flippin’ fantastic! I want to be you when I grow up. 🙂

    Thanks Ron!

      1. Yes I was singing along on the rower…great distraction! There was a lot of dancing too 🙂

  9. Mobility

    Front Rack Lunges up to WOD #

    WOD: AMRAP 10Min
    6 Front Rack Lunges @85#
    3 Handstand Push-ups (RX)

    Total Rounds: 9

    Thanks Ron!

  10. Nooner

    OHS x3 85 105 120 120 (Felt heavy today didn’t get up to 80%)

    Monday’s WOD
    5 Rounds
    20 unbroken DU
    12 t2b
    12 Russian swings 53#

    8:07 (I’m pretty sure it’s a PR from 2012 but I don’t have my old book to check)

  11. Mob
    Wu x2

    Group Mob

    Front Rack lunges x6

    WOD: AMRAP 10 mins
    6 Front Rack Lunges 55#
    6 HR Pushups

    Total: 9 rounds & 2 pushups

  12. M+WUx2
    Group mob+WU

    Front rack lunges x6 build up to heavy weight

    WOD: AMRAP in 10 mins
    6 front rack lunges 65lb
    6 HR pushups

    9 rounds+ 6 lunges

    A year and a day ago, a fifteen year old girl who had played sports her entire life went to a gym in the morning and almost joined Pukie’s wall on her first day. I was that girl. Since then, I have learned many things: how much I am capable of, not to eat right before class and though when my teachers say it it sounds cheesy, work does indeed do wonders. Crossfit has proven this time and time again. It has taken a good and effective athlete and turned her into a force on- and off- the ice. And I want to take this chance to thank all of the coaches that have made this a reality.
    Also worth mentioning is that today marked a milestone for me. My first unassisted pull up. Thanks coaches! 🙂

    1. Yay Hannah! I’m so glad that you joined the old ladies, it’s been such fun having you with us

    2. Congrats Hannah!!! First pull-ups that’s very exiting!! You have been a very hard worker since day 1! And it shows on your fast progress keep it up! Love having you in our CFM family!!

  13. Wu x2

    Group Mob

    Front Rack lunges x6

    WOD: AMRAP 10 mins
    6 Front Rack Lunges 135#
    6 HR Pushups

    Total: 7 rounds
    lunges were brutal (they are always tough), took it easy during the WOD because of sore knee.

  14. Mobility

    Front Rack Lunges x6

    WOD: AMRAP 10Min
    6 Front Rack Lunges @65#
    6 HR Push-ups

    Total: 12 rounds

  15. Having a root canal done on Friday afternoon… thinking I better wait til Sunday to do 15.5. Can someone judge me at 9 or 10 am?? I can still help judge Friday night and here’s hoping I am thawed out enough to have some celebratory drinks 🙂

  16. mob wux2
    group mob wu
    front rack lunges 6x
    65×6 85×6 95×6 115×4
    WOD AMRAP in 10 min
    6 front rack lunged( 95# )
    3 HSPU ( 6 HR push up)
    9 round 2 HRpush up

    great picture Kelly

  17. How bad do I want it? That’s a good question today. I’ve been slipping off my eating plan lately. Eating good meals but then caving in on sweets. A lot. I feel like posting that here may help. Hold me accountable. I’ve worked hard to loose weight and it’s way too easy to put it back on. I just need to regain my focus.

    10 TTR
    Front rack lunges X6

    AMRAP 10 mins
    6 front rack lunges @75#
    6 HRPU
    12 rounds even. That’s how many pennies I had with me so I guess that’s good 🙂

    100m row with Helen and Cara 🙂
    Thanks for the great class and music Maria!

    1. Wow!! Nice score 🙂 I’m with ya on the sweets Vanessa, I find it so hard to stay away and struggle with making my family’s favorite treats and not eating them 🙁

  18. With regards to motivation, I had the lifestyle meeting with Kevin on Monday and will be starting the zone after my Halifax work trip next week….and I need to tell ALL THE PEOPLE because I know it’s going to be a massive adjustment for me but a much needed change and challenge – the more people who know and ask or give advice the better! Once I get it figured out I’m confident I can make it work as long as I stay on top of the prep….but I’m mentally weak with cravings so I need to improve that haha.

    Front rack lunges x6

    WOD: AMRAP in 10 mins
    6 front rack lunges @ 85#
    3 HSPU w/ ab mat & 10# plate

    Score: 10 + 2 HSPU
    So close to 11 even but I fell off the wall!

    1000m row with Vanessa and Helen!

    Great class and I have to agree, great music 🙂

    1. I couldn’t believe how strong your HSPUs were tonight! You’ll do great on the challenge and you’ll have tons of support 🙂

      1. Thanks Maria 🙂 I actually surprised myself with them tonight! I wasn’t sure if I would do them at all but then they felt great….8 mins of negatives in 15.4 really paid off haha

  19. Mobility and WUx2

    FR lunges X6
    Worked up to 55#
    Need to focus on pushing through the heel.

    WOD with 55#
    7 rounds

  20. WU x 1 + group WY

    Front Rack Lunges x 6

    WOD: 10 Min AMRAP
    6 Front Rack Lunges (3/leg) @ 75#
    3 HSPU with Ab Mat

    9 Rounds.

    Really liked this one. Lunges were tough, particularly in later rounds. Even so, note for future self, go with 85# next time.

  21. WUx2

    Build up to Lunge WOD weight

    AMRAP in 10 min
    6 Front Rack Lunges (55#)
    3 HSPU scaled to HR pushups on knees

    10 rounds

  22. Motivation – I have always struggled with this. My mind wants it. I think my heart wants it. I seem to keep losing it. Fear of failure? Fear of success? I think more than anything I need to work on making small goals that will lead up to one big goal. Help anyone with this?

    Mob + Wup x 2
    Group mob and then a fun group wup

    Strength: Front Rack Lunges
    6 x 15lbs (need to feel the wrist out)
    6 x 20, 25, 30, 35, 40. (stayed here due to wrist) Maria suggested that I hold the bar across the back instead of the front. This felt better and then in the WOD I completely forgot to do this 🙁 I think I could have carried much higher weight if I had.

    WOD: AMRAP in 10 mins of
    6 Front Rack Lunges @ 40lbs
    3 HRPU (from the knuckles – something new)

    Total = 13 on the dot. (went a little slow, but steady. The wrist issue really made me realize just how bad and inconsistent my form can be in a WOD. Note to self – keep core locked and tight so you don’t lean forward, train to push off with your front heal and not the toes or side of the foot.

    Great class Maria. Thank you for all your help.

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