Most of you here are new to CrossFit and I am very proud to have had you join to begin your journey to true fitness. I for one know the challenges of each WOD and usually take the attitude of the Navy Seals slogan at BUD's that says,"the only easy day was yesterday." My colleagues and I have had many different stages of trail and error in achieving where we are today. CrossFit changed my life four years ago and I believe it will soon change those of you who want to live a healthy fit life for the years to come.

What is Rx? CrossFit has a formula that translates into a prescription dosage for fitness. It deals with recommend weights, reps, time, box heights, etc. It basically sums up what 'you' should be doing at any WOD. Most of us cannot start out "Rx'd." We have to slowly work our way to a level that builds confidence in our abilities so we are not afraid. With CrossFit there is always the fear of the "unknown". It is that little voice that creeps up on us during the WOD and tells us its time to quit. The correct answer you should all be telling that voice is "yes I can!" 

My job as your coach is to NOT let you quit. If I do, that sets the stage that it's "ok" for future days when things get really tough. That means if we have to gut it out one rep at a time, that's what we do. As beginners you do not need to concern yourself with beating other peoples times and weights. As fellow students for those who do well, your job is to stay and encourage those who do not. We need to focus on the essentials of CrossFit, Metabolic Conditions, Gymnastics, and Weight Training, combined in constant varied high intensity functional movements. The intensity is a state of mind. Some of you have already commented that some days are easier than others. That's because you may already be more skilled at some movements vs others. You may have better cardio respiratory endurance than muscle endurance and so on. 

Let me be the first to tell you that the mind is very weak, especially when it comes to the body's abilities. We've all heard the term, "what the mind perceives, the body achieves"...I strongly disagree. The mind begins to play games with you under stress. It begins to tell you things like, you cant breath, your legs are hurting, your muscles hurt, you need to stop, what are you doing, and so on.  Sometimes life is in your face with physical challenges. You can either choose to let it ruin your day or do something about it. The flip side to that is what I wrote on my wall for Facebook Saturday morning that stated, "what do you really know about yourself, until you have truly tested your limitations? I said, "nothing." CrossFit is one of the few things in life, besides my kids and marriage, that has tested my limitations. Let me give you an example and some of you can relate to this. I had 80 bags of mulch that weighed 40 pound each that need to be put out in my shrubs. I looked at that stack on the pallet and was like I can tackle it like a workout or let beat me for a long day. 41 minutes later I had all 80 bags downloaded AND spread in the beds. Another example is the mats you have been training on. There are 55 of them in there and they weigh a flimsy floppy 80 pounds each. As I backed the trailer down by the bay doors that day I knew it would take a while or I could "WOD" it and be done. For time, I put all 55 out in place 32 minutes later. 

You all have had similar experiences with daily, physical experiences that could ruin your day, from a flat tire to struggling to get the grocery's in without being out of breath. These are things that CrossFit helps us overcome by testing your limitations and developing a mindset that says "yes I can". This is what is needed to become "Rx'd."

I'll leave you with this so it would look like such a long, boring article when you open it, that you are all free by the way to leave your comments or share experiences with everyone here. I've been involved as an instructor for Military and Law Enforcement physical combatives programs in some shape, form or fashion the last 17 years. What I have found is this: People are more limited by attitude, than opportunity. 

I'm hear to help. My counterpart, Rod (Marcos) is here to help too. Our job is not to always tell you what you 'want' to hear, but rather what you 'need' to hear. I will stand by all of you one rep at a time, until you can say "I'm Rx'd"! 




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Nice read Heath. We all love our comfront zone. Its when we step out of it is when our training really begins. CrossFit helps me reach my limits but only because I allowed it to. Sometimes always being in control can be a bad thing ya know.

I do. Excellent point. You and CrossFit helped get me out of mine. It has done nothing but made me better, unlike all the other programs on the market...


I like it! So very true for all of us. "Life is what we make it" and I choose to be happy, fit & have a positive outlook on things. Thanks for all your help. We couldn't do it without you!
P.s. can you come put my mulch out for me? :)
I'm a mulching "mowsheen" baby!! LOL:) No but I can coach you through your own mulching WOD:) Lol

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