“Limitations are for those that have them and excuses are for those that need them.”
Think about that statement for a moment and toy with the thought of how it applies to your life. We all have limitations, that’s just the way it is. Some seem like they are more limited than others because of physical strength or abilities, knowledge or the environment; while others appear to be naturals at certain things. This is all fine and good, this is life! An excuse, on the other hand, is something completely different… An excuse is a way of you rationalizing with yourself as to why you’re not able to do certain things. It’s very easy to make excuses for ourselves as opposed to the alternative, and that is working harder to overcome our limitations. Growing up playing basketball, I would hear “If I was as tall as you, I’d be scoring 30 a game!” Standing at 6’3″, I could see how this could be a valid point however not so. I was taller yes, but I also worked my butt off! I would reply, “No, you would still be sorry, but you’d be a taller version of your sorry self.” Sorry, not because this individual couldn’t physically do something, but because he wasn’t willing to put in the time to become better. We must look at our own lives and distinguish what is important to us and what isn’t. If being a better athlete is important, then we must work on our weaknesses until they aren’t our weaknesses anymore. Whatever your desires in this life are, you can obtain them, or at least pretty darn close, but you must be willing to put in the work. “Rome wasn’t built in a day” they say, and neither is anything else worthwhile.
First off I would like to mention that right off of the heels of the Jingle Bell Jog, we had 3 awesome finishes at the Pine Mountain 40 mile trail race on Sunday! Randy Carr, who improved his time last year by 30 minutes, Doug Wyatt, who improved his time from last year by 45 minutes and Josh Fix, who came in 2nd place overall. Great job to all three of these gentlemen for finishing such a grueling race! Everyone here at WCCF are very proud of you guys!
I just want to thank all of you again for participating in the Jingle Bell Jog yesterday. Everyone did so good and the camaraderie was great! This year we had around 40 athletes from WCCF run, next year we are shooting for 60! Rest up today and be ready to hit the ground running tomorrow. See you soon!
“Just waking up in the morning, gotta thank God
I don’t know but today seems kinda odd
No barking from the dog, no smog
And momma cooked a breakfast with no hog”
Although I don’t live with Momma anymore and Albany really isn’t known for it’s smog, Ice Cube summed it up perfectly, “today was a good day!” Today was the annual “Jingle Bell Jog” here in Albany. It is a great fundraiser for the Phoebe Foundation, a part of Phoebe Putney Memorial Hospital. WCCF was is full affect and it was great to see everyone running and cheering each other on. I am proud to say that WCCF was responsible for 12 podium finishes on the day. That’s right 12!!! Not to shabby for a bunch of non-runners huh? On a serious note…. When all the dust clears and the sun sets on the day, it’s not about the podium or the finishing placement, the pace per mile or even the medals that hang around your neck. It’s about being a single unit, a community, a family. Today I not only ran, but witnessed World Campers lift each other up, cheer on other runners and challenge themselves to do something that they don’t train to do. I am the coach, I don’t rely on a website or an outside source to program for my athletes, I program for them myself. I said that to say this, “we have’t run more than a 400 at a time in months.” What was accomplished today was remarkable to say the absolute least. Every Camper that set out on either the 10k or the 5k did precisely what they came to do, and that was to not just finish, but push themselves out of their comfort zone. You see, here at WCCF, we pride ourselves with “getting comfortable with being UNcomfortable.” Did you get that? We train hard each day in order to be better prepared for whatever the game of life may throw at us. There are only 2 things that I get emotional about in this world, and one just happens to be our little gym. I’m not going to lie and try to play “tough guy.” There is something amazing about seeing individuals who don’t like to run to begin with wear weight vests because they know it will make them better in the long run. There is something humbling about seeing a guy run and represent WCCF the day before he is to run a 40 mile off road trail race, showing he has totally sold out for his community. There were so many great memories on the day, but there is nothing, NOTHING more powerful than to see a 70 year old woman with the heart of a lion raise her index finger towards the sky in acknowledgment of a coaching cue and finish the race in a true champion’s style. I saw mothers running with sons and daughters, workout buddies running together as if it was a team event and a little gym grow closer as a family. I could go on and on about the events of this day, December 7th, 2013, but i will leave it with this… “Today was a good day.”
Please remember that there will be NO CLASS tomorrow, Sat. Dec 7th. We will be supporting Phoebe Putney Memorial Hospital’s annual “Jingle Bell Jog.” From what I understand you may sign up online tonight if you already haven’t, or you may sign up tomorrow morning. To be on the safe side, I would sign up tonight though. ALL WCCF athletes are asked to wear a gym shirt and represent WCCF proudly. We already get accused of being a cult and talking about CrossFit all the time, so we might as well show up dressed a like and give people more to talk about… While we’re on the subject of gym shirts. I can not tell you guys and gals enough how incredibly honored I am when I see you wearing one of our shirts. I have great pride in WCCF and it’s community, and to have that same pride shared throughout each of you is ridiculously humbling and such an honor. Thank you, and please never change…
WOW!!! What a day at WCCF! I can not speak highly enough about the work ethic that was portrayed today. I am so very proud of everyone that came, you all brought the heat, and I thank you for that! Some days I love my job, and some days I REALLY LOVE MY JOB!!! Now, let’s finish the week out strong. Thank you all again! Also, we will NOT be having a Saturday class this week. We will be closed to participate in the Jingle Bell Jog. If you are running, wear your favorite WCCF shirt. If you’re just coming to cheer and support, wear your favorite WCCF shirt! See you there.
Please remember to sign up for your hoodie if you’d like us to order you one. I will only be ordering about 3 extra per size, so there will not be many left over. You have until the end of day tomorrow to do so. Thank you very much.
Please excuse me for just a brief moment as I go and grab my soap box…
Ok, I’m back now. You know, sometimes a guy just has to speak his mind… I have the rare opportunity to position myself along side the area’s hardest working people. Not just “athletes,” but people. Because of this, I am also subject to the pure idiocy of the thoughts and ideas of those that somehow find themselves in the same circle but under far different circumstances. I am speaking of your co-workers, Bunko buddies, that oversized gal thats always in the break room when you’re going to grab a water from the fridge and the Zumba enthusiasts of the world. True story I heard not long ago. “The names have been changed to hide the identities of the innocent.” Maggie walks into a local boutique and is spotted by her friend Sally. Sally raves about how good Maggie looks and is just dying to know what her secret is. “I can’t believe how amazing you look girl,” Sally exclaimed. “What on Earth have you been doing?!?!” At this point Maggie has a decision to make. She can either give a broad answer like “just keeping an eye on my diet and trying to workout,” or she can give her friend the low down. She decides the latter, and why wouldn’t she? “I’ve been doing CROSSFIT!!!” Maggie says. And thats when the music comes to a halt, the conversations within ear shot stop and somewhere the cutest kitten you’ve ever seen gets beheaded in front of a 6 year old. Well, that last part is probably not accurate, but you get the point… Maggie now has been set up for an impromptu intervention. Thats when the warnings come out. “You better be careful girl, I heard people get hurt doing that,” or the ever popular, “you’re going to look like a man from lifting weights.” Keep in mind that this is coming from the same mouth of the woman who all but admitted she would kill you for your body if she could get it for just that. Why does this happen? How can someone compliment a physique and then bash the road that was taken in which to obtain it? It’s truly mind boggling. Would you like to know why? I know the answer but I feel sure it’s going to offend a few. Who am I kidding? I don’t give a rat’s poop box if I offend these types. It’s out of shear laziness. Everyone wants a great body, everyone wants to be looked at in amazement however, not everyone is willing to work for it. “Now Kris, you shouldn’t judge someone like that.” True enough and that’s why I’m not judging one person in particular. Just look around though, seriously. If we weren’t such a lazy society, lap band doctors would be going bankrupt, people would realize that the “mummy wrap” was a complete joke and Charlie Rouse wouldn’t be making any more commercials about the newest and best weight loss pill on the market. To be honest, I really like Charlie Rouse; I just wish he would concentrate more on the other aspects of his profession and not pushing “quick fix” drugs. CrossFit is hard, I get it! You have to learn stuff, you are held accountable and you are asked to give all you’ve got. Some would say that it’s NOT for everyone, but I beg to differ. CrossFit is easily modified for both the deconditioned and special populations, but you have to be ok with a little hard work. It’s going to hurt, you’re going to be sore and thats ok. You may cry a little during a workout, and thats ok too. It’s HARD, but nothing truly worth getting comes easy. Let the “haters” and naysayers do just that. Just like it’s easy for that guy that’s never played football a day in his life to fuss about the coach of his team making a call from the comfort of his sofa. It’s easy to downplay things if you’ve never had the courage to try or are just flat out scared to attempt. We really are a nice group of people, and if you’d ever like to stop by, please feel free! Starting in January, for the new year, we will be putting on a “Back to Basics” week. This week will allow us all to fine tune some things and it would also be a great time for a newbie to start. If you don’t want to wait until then, come on in tomorrow! I promise you it’s not what you think.
In other news, HOODIE SIGN UP is on the front board in the gym.
REMEMBER guys, we will be holding “Turkey Bowl V” tomorrow at 9am! Everyone should make plans to be here. Bring a friend or a family member that’s in town for the holiday and lets start the day off right. The “Turkey Bowl” is a tradition here at WCCF. We hold one workout on Thanksgiving day that is ran similar to a Saturday WOD. I hope to see you all here tomorrow! The gym will be closed on both Friday and Saturday this week. Regular hours will resume on Monday.
Alright boys and girls! There are SEVERAL things that we need to go over in this post, so hold on tight!
First off, HOLIDAY HOURS… We will have the 5th Annual “Turkey Bowl” at 9am on Thursday morning. This is a good way to spend your morning before grazing and hanging with family for the rest of the day. I promise to have you out by 10am so you can get back to whatever else you need to do for the holiday. We will be CLOSED both Friday and Saturday this week in order to spend time with our friends and family. Be ready to rock on Monday!
HOODIES!!! A lot of you have expressed interest in ordering hoodies for this season. I would love nothing more than to see everyone of you rocking one of these things until spring. I will be putting up a sign up sheet on the board so I can get a rough estimate on the quantity. I will only be ordering a few “extras” of each size, so if you want one I would suggest signing up. I will put the order in on Wednesday of next week.
We will have our Christmas Party this year on December 20th! We will hold it at the gym from 7pm until 9. I ask that you bring a party dish of your choice and I will supply the “kid-friendly” drinks. If you would like to BYOB, you are more than welcome to, I just wont be supplying it. Every year we have such a fun time at this Christmas party, so I hope you will make plans to attend.
“ROW”vember is coming to a close. The last day for rowing and adding to your team’s score is Thursday. Just to help out, we will do a little rowing as a group for the “Turkey Bowl” so you can rack up some last minute meters for your team! Just one more reason for you to attend the 5th annual TB! The scores as of this morning are listed below. As previously stated, Team 6 will have an extra day to row since they started a day late. The winner will be announced here on the following Tuesday. I am very proud of all of you that participated in this. Great job to you all!!!
Ok, last thing for now… The “JINGLE BELL JOG” is next Saturday! We will NOT have our regularly scheduled Saturday WOD so everyone can attend. I want to have a good showing here. This is a great local event and for a good cause. You may sign up HERE!
Can you remember your first “Oh, it just got real” moment? You know, that moment you do something for the first time after what seems like a million attempts? The moment where you learn a new trick or master a movement? Well, somewhat master a movement… We have all had them, and if you haven’t yet, you will! Whether its a workout that you’ve never finished or did at the “prescribed” weight or a movement like a hand stand push up; they are all different, but yet, all the same. I get the rare opportunity to witness and be a part of these very moments on a daily basis. It makes me smile from a good healthy place when I see someone do something that they never thought was possible for them. Out of all the experiences and moments like this, my most fond memories are those of a woman doing a pull up for the first time. There is just something amazing about women in general, but when you give one the ability and the tools to realize she is strong and that she can do anything that she sets her mind to, YOU BETTER WATCH OUT! A pull up to a woman is almost a sense of baptism if you will. “Down with the old man, up with the new.” There is a nervousness that fills the area, a calm before the storm so to speak. She grabs the bar and has the look of a child that is about to jump her bike for the first time. She’s a little apprehensive, but yet very excited for whats coming next. In a moment’s time that child like glare turns into that of pure determination. As you see her ascend upward toward the bar it feels as if time itself is standing still to watch. The gym quiets to show respect for the magnitude of the task at hand. Everything is in slow motion it seems. Once her chin clears that bar for the first time without the aid of a box or band, everything changes. It just got real! The woman that comes down from that bar is not the same woman that grabbed it in the first place. Just as the butterfly exits the cocoon where he entered a caterpillar, when she hits the ground, she is changed. There will be screaming and jumping around, hugs and possibly tears, but one thing is for certain… It just got real.
One night I had a dream…
I dreamed I was walking into WCCF with the Lord, and across the sky flashed different WODs from my life. For each workout I noticed two sets of chalk handprints on the floor and bars; one belonged to me, and the other to the Lord. When the last workout of my life flashed before us, which was a 1RM Snatch, I looked back at the chalk handprints. I noticed that many WODs along the path of my life, there was only one set of handprints.
I also noticed that it happened at the very highest weights and complicated movements. This really bothered me, and I questioned the Lord about it. “Lord, you said that once I decided to increase my work capacity over broad times and modal domains, You would WOD with me all the way. I have noticed that during the heaviest and most complicated lifts, there is only one set of chalk handprints. I don’t understand why in times when I needed you the most, you should leave me.
The Lord replied, “My precious, precious child… My little CrossFit junkie… I love you, and I would never, never leave you during your times of Olympic lifting and struggle to open your hips to finish that second pull. When you saw only one set of chalk handprints, It was then that I lifted for you.
This is in NO WAY meant to disrespect anyone’s beliefs or or show lack of respect for Mary Stevenson, the author of “Footprints in the Sand.”
It was good to see everyone on this fine Monday. Thank you all for sitting through my spill with each class about my thoughts on how we can make things better here at WCCF. I just know that the best days are still to come and are probably waiting just around the corner. Please remember the Dinner/Get together for those that volunteered for the SGTD this Thursday from 7pm until 8:30pm. We will be bringing in Harvest Moon and kid-friendly drinks. This will be a great time of fellowship for those who were so gracious enough to spend their weekend helping out. I can not thank you enough.
I had the pleasure of seeing an old friend the other day. It’s always good to see people that you had such a strong bond with, from what feels like another lifetime ago. He and I used to be in the fitness business along side each other, when we were both known as “Personal Trainers.” He has since moved on to other things, and I guess so have I. We talked of old times, practical jokes, long days and short pay. We laughed about things that I thought my mind had forgotten and reminisced on “what used to be.” As the conversation moved to “what I’m doing now,” he asked if I would change anything. My response, “with the exception of a couple of minute decisions, NOT A THING!” He asked if I missed the Personal Training and the “one-on-one’s,” and that got me thinking. He always knew my thoughts on “Personal Trainers” and how I really hated that term. I hated it like the use of those words set me back, even if you didn’t use the “er” at the end. I always thought that there were too many of these “Personal Trainers” that didn’t know what the heck they were talking about. They took an online course and WHALLA, they are now fitness experts! “Rep counters” we used to call them. Basically some poor soul, seeking a healthier life and better shape would pay this “Omnipotent” D-bag to count his reps, catch him up on the latest gym gossip and tell him “muscle weighs more than fat, that’s why you’re not losing any weight”. On a side note, if you are reading this and have ever told someone that muscle indeed weighs more than fat, please raise your hand right there where you are sitting. Now, kindly slap yourself across the face and tell yourself to never do that again! One pound of muscle surprisingly weighs the EXACT same as one pound of fat. Muscle is definitely more dense, so it takes up less space than its same weight counterpart. Ok, getting back on track, I apologize for the detour. I am now considered a “Coach” by my peers. I like that. It’s not a name that I have given myself or some certificate says I am, it was given to me by the people I have the pleasure of working with. I teach, I train people on movements and my desire is for them to get better everyday. I don’t care what they weigh, I don’t feel the need to sugar coat someone’s lack of progress because if I do my job and they put forth the effort, they will succeed. I don’t care if someone’s body fat goes down as much as I want them to become stronger, healthier and more efficient over all. It just so happens that if the three criteria mentioned are met then the body fat will go down. It’s crazy how that works huh? After my conversation, I came home and googled “Personal Trainers”. The images in this post are some that popped up. I hope you enjoy and see now why I despised being categorized with this bunch…
I don’t know about you, but I don’t think the hand on the shoulder is necessary…
Jon Secada just looks creepy
If you hold the title of Personal Trainer and are reading this, please don’t take offense. Unless of course you actually suck at what you do. If that’s the case, get better! If you are changing lives and making people more fit, then keep up the good work! The world is in need of healthier people, strong people. Mark Rippetoe made the statement, “Strong people are harder to kill and more useful in general.” I hope you all had a great weekend!
Attention SGTD Volunteers!!! We will be having a Dinner/Get together for all the judges and volunteers from the THROWDOWN a few weeks ago this coming Thursday night from 7-8:30pm. If you were kind enough to give up your weekend to help out, please try your best to attend. We will be catering in Harvest Moon wraps and Salad for this, so if you need something else, please let me know. I will go pick up a variety of kid-friendly drinks and snacks as well. If you would like to bring your own beverage, you are more than welcome to, just make sure it leaves with you. I can not express enough how proud I am of how the THROWDOWN was executed and run the entire weekend. This could not have been done without you, the community of WCCF. Please make plans to stop by. Thank you!
What is it with that word? “COMMUNITY..” What does that even mean?
noun, often attributive\kə-ˈmyü-nə-tē\
: a group of people who live in the same area (such as a city, town, or neighborhood)
: a group of people who have the same interests, religion, race, etc.
Let’s talk about that second definition for just a moment, shall we? “A group of people who have the same interest.” Does that sound familiar to anyone? It’s because of this term, this single group of letters, that I hold my head up high about our little place in the world known as World Camp CrossFit. We are a not a box, not a gym, but a community. We are dedicated to becoming better, we are hardworking, and yes, we are different. We are the outcasts. We are the ones that got asked to leave the “Globo Gyms” of the world because we weren’t conforming to the protocol. We demand more from ourselves. We want to lift heavy things, master Olympic movements and walk on our hands. We want what we want and we have no problem busting our asses to get it. I once read the “The best things don’t come to those who wait, they come to those who work hard.” We believe this to be true. Day in and day out I get the pleasure of being around some of the hardest working, hardest headed and most lovable people one could ever meet. People just like me. I am surrounded by athletes, and I like that… A LOT! My day consists of listening to a grandmother tell me her goal is to Deadlift 200# and run a sub 27min 5k. I talk to a high schooler who dreams of playing college basketball some day at a division 1 university. I then hear stories of blood tests being done and cholesterol getting better, blood pressure dropping out of hypertension and medication being removed from the daily. I would never say that these are “my people,” but they are my family. I love them as such and I believe in them all. We are indeed a community. We protect what is ours and we have each other’s back. We lift each other up in times of need and weakness and we cheer in moments of triumph. If you go after one, you’ll get us all, I can assure you. We do not market, we do not advertise… We train, we coach, we build athletes. You may try, however, you can’t deny the hard work, dedication and the pursuit of greatness that goes on here. We are CrossFit… We are World Camp…
WCCF’s Endurance Coaches, Josh & Amy Fix, put on an awesome clinic last weekend for about 40 participants to learn a better running position, race prep and recovery. Each participant left with a better understanding on POSE Running and injury prevention. If you would like more information or to set up a training session with either one of our highly trained Endurance Coaches, contact us today!
In other BIG NEWS, WCCF is heading down to West Palm Beach, Fl. this weekend to compete in the 2013 Reebok CrossFit Games! This will be World Camp’s 4th regional in that many years. Each season the top 30 gyms from their respected regions are invited to compete for a chance to compete in Carson, Cal. in July. Or region consists of 4 states, Georgia, Florida, South Carolina and Alabama; so being in the top 30 is already an honor. I will be updating the Facebook page and this website with the events of this weekend. Rio, Marlin, Tammy, Jay, Devin and I thank you all so much for all of your support in preparing for this SouthEast regional.
I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.
“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”
“Yeah, but I scaled”
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games.
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
-Courtesy of Journal Menu
Thanks to all that participated in Albany’s first “Color in the Grove” run this past weekend! I’m sure that I speak for everyone when I say it was a huge success. Thanks to all the volunteers and the city of Albany for putting on such a great event. WCCF was represented well from the participant as well as the volunteer side of things.