Not the weighing kind… rather, today we’re talking about scaling workouts.  Did you know there is NO SHAME in scaling?  It’s actually the best way for athletes to back down on weight / reps / etc. in order to maintain the intensity required for the workout you’re performing.  Think about it… if you are doing Grace (30 clean & jerk for time), RX weight is 135 for men, 95 for women.  The point of Grace is to move with high intensity and ideally work towards doing all reps unbroken and getting faster.  If you’re loading up 135 but taking 30 seconds off every 5 reps you’re NOT really getting the “right” workout.  We allow times for CFers to go heavy separately and together with going fast.  It’s all a game you gotta play.  But in order to go heavy AND fast (intensity), you have to work up to that point by scaling.  Then gradually (meaning over a long period of time… months!) add weight / reps and work until you get there!

Don’t be this guy (or gal)!

Don’t believe me?  Here’s more info: https://www.boxrox.com/the-pros-and-cons-of-scaling-crossfit-workouts/

Davon: The last man standing on Tuesday night…

Our coaches are always looking to make your workout the best possible!  They plan, tweak, execute, test, and keep perfecting things to make sure every CFer gets the most out of their hour.  Thank you, coaches!!

At the same time, we’re always open to respectful, constructive criticism.  We’ve received a lot of it on the CrossFit side of things, and have made adjustments for the better.  (**different from complaints and loathing**)  If you have some advice or ideas you’d like us to try or explore, definitely approach a trainer and let us know!

And as always, if you have any physical limitations (asthma, knee / joint injuries, etc), it is imperative to let your trainer know!  Don’t assume they’ll figure it out… tell them, please!!

Emily, giving some pointers to Mike during a Thursday skill work segment


… The answer may help predict your overall health 10 years down the road.  A 2012 study out of Penn State shows that Teflon people, who let stress slide off of them, fare far better 10 years later than Velcro types, who let negativity and stress stick.

“The team found that people who become upset by daily stressors and continue to dwell on them after they have passed were more likely to suffer from chronic health problems — especially pain, such as that related to arthritis, and cardiovascular issues — 10 years later.”
- Penn State News

So, take a clue from Elsa and **let it goooo…**

Read the full article here


If you haven’t read Resilience, by Eric Greitens, do it now!  A  No Excuses correspondence between two Navy SEALS, one of whom has fallen on hard times and self-doubt.  Greitens harkens back to ancient philosophers and digs deep into what it means to pick yourself up by your bootstraps and keep going, even when it seems impossible.  Basically, like any variety of self-improvement, it comes down to: “I can give you the tools, but in the end it’s on you.”  Everyone is capable!  I’ve highlighted so much of the book it’s impossible to put it all in this post, but here are a few quotes to whet your appetite:

“Humility leads to an open mind and a forgiving heart.”
― Greitens

“We sow a thought and reap an act; We sow an act and reap a habit; We sow a habit and reap a character; We sow a character and reap a destiny.   —ANONYMOUS”
― Greitens

“What happens to us becomes part of us. Resilient people do not bounce back from hard experiences; they find healthy ways to integrate them into their lives. In time, people find that great calamity met with great spirit can create great strength.”
― Greitens

“Smiling and breathing. These are simple things. Exercising and serving. These are simple things. Being grateful and gracious. These are simple things. Acting with humility. Acting with courage. These are simple things. Some people try to make this business of living too complicated,”
Eric Greitens, Resilience: Hard-Won Wisdom for Living a Better Life


“One who has control over the mind is tranquil in heat and cold, in pleasure and pain; and is ever steadfast with the Supreme Self.”…Batavi
- A quote from CF’s eternal philosopher Johnnie (from the old Corps Fitness blog…)

But anyway, heat can be dangerous and can kill.  Please heed the posted warnings in the gym, and listen to your body.  We’d rather have you step out for a workout than suffer worse consequences.  Don’t wait for someone else to give you the OK to step out.  Educate yourself, use your brain, and be smart!

Love how Jeanne is 100% NOT concerned with Will passed out on the floor here!  LOL  Like, “Shake it off, ya wimp!”


…is never trying in the first place.  At least, that’s what Spanx founder Sara Blakely figured out when, as an adult, she analyzed her father’s encouragement of failure during her childhood.  During a recent interview, she discussed her father asking her and her siblings how they had failed each week during family dinner.  If they didn’t have an answer, he “almost seemed disappointed.”  She recalled one time mentioning how she had tried out for a play, failing horribly, much to the approval of her father.  In teaching and encouraging his children to embrace failure, he was delivering a powerful message: the only true failure is never even trying.

Embrace failure.  Whether it’s failing to meet your nutritional goals, failure to get that PR you’ve been working towards… Whatever it may be.  Keep trying, keep pushing your limits, and you will accomplish great things!