A big shout-out to all the World Camp CrossFit athletes who participated this past Saturday in the Flatlanders Canyon Crash Trail Run! WCCF was a proud sponsor of the event. We had a great turnout, beautiful weather, and lots of fun!
World Camp loves getting out and supporting local events, and we can always count on the WCCF athletes to show up in droves! Make sure to let us know if you are participating in any event or competition so we can share your awesomeness with the WCCF community.
Don’t forget to come check out Yogafix at World Camp tomorrow! Yoga classes are now offered every Wednesday at 10:00 a.m. and 7:00 p.m. Cost is $10 per class. Hope to see you there!
I rarely exchange out my 24″ box for a Soap Box, but today is one of those days… There are some days that I love my job, and there other days that I REALLY love my job! I am completely sold out on trying to help people become better athletes, and I am fortunate enough to have that opportunity. I am serious about my job. Although there are those times of jest and horseplay, when it’s time to get serious, we do just that. You see, this is not just a job for me, and I believe that I can speak for the entire training staff when I say that. Training people is in my blood, it’s what I hold dear to me. When I opened up WCCF, then World Camp Fitness, I was ridiculed and called crazy. My training method was “just a fad” and I wouldn’t make it past the first 6 months. I was discredited by my peers in the “Personal Training business” and was viewed as some rogue trainer that was going to inevitably hurt someone. By the first of 2009 I had successfully built a small army of clients and the train began to gain momentum. This only caused others in the local fitness industry to talk more trash, try even harder to discredit and put down my training methods. All this was fine, because as you may know, when you keep you’re head down hustling, you rarely look up to see the people in your way. To the surprise of many, WCCF made it to its 1 year anniversary and the name was getting out there. The clients that I had began to multiply and soon we were a force that could not be denied! After many talks with CrossFit HQ and other Affiliate owners, I agreed to become a CrossFit Affiliate. That’s when, excuse my french, all Hell broke loose! Now I was not only a freestanding facility, I was part of a movement! I can remember talking to CrossFit’s Founder and CEO Greg Glassman at an Affiliate gathering when he said, “They will never understand you Kris, so don’t bother trying to speak their language. We are coming after their members and there isn’t a damn thing they can do about it.” This hit home so hard and you know what? He was right! When I got back to the gym I dug deeper, I worked harder on the small army that I desired to accompany me in this journey. I took this “If you build it, they will come” mentality and ran with it. By 2011 WCCF had grown from an 800sqft facility to an 8,000sqft one and there was no slowing down in sight. Now, with right at 12,000sqft and roughly 170 of the hardest working people on the planet, our desire and passion are still on the rise. I get up everyday excited that I get to go to work! Excited to know that people are there eager to learn, eager to become better! They have no problem with laying it on the line every single day knowing that nothing worthwhile comes easy, and if it did come easy, they wouldn’t want it. I want to take the opportunity to thank each and every one of you that rely and trust WCCF to train you. That is more of an honor than you could ever know…
So, what happened to all those neigh sayers and trainers casting stones at the crazy guy and this whole CrossFit movement? Well, I can tell you… They are trying to incorporate CrossFit movements into their training all the while not giving CrossFit any credit. They are trying desperately to keep their members and clients by pawning of some second rate fitness regimen that they got off of the internet that they don’t even do themselves because they don’t understand it. I’ve even heard “this class (insert name here) is CrossFit just without the weights.” Ok, lets think about that shall we… I can’t name one time that I’ve ever gone to the gym and NOT picked up a weight. That’s called AEROBICS!!! Although there is absolutely nothing wrong with aerobics, stop trying to go back on what you said 5 years ago and get off of the coat tails of CrossFit. Certain gyms are so quick to say “CrossFit is bad for you” and “you’re going to get hurt,” all the while introducing a class that has Burpees, Med Ball Slams, Air Squats, Wall Ball Shots and “weight training.” Please understand that I in no means am saying that CrossFit is the “end all, be all” when it comes to fitness. I’m just asking that these people give credit where credit is due. To some of us this isn’t just a job, it’s not just a paycheck or a means of survival. We don’t do it so we can wear the coolest Reebok CrossFit gear or seem like we are speaking a different language. To some of us it’s who we are, it is our life’s work and we take pride in it.
I’m signing off now and calling it a night. If you made it all the way to the end of this, thank you. If you didn’t, well you’re not reading this anyway…
For the first time in history WCCF will assemble a Basketball team and participate in the City of Albany’s Parks and Recreation Basketball League! I am beyond excited about this and am looking forward to the camaraderie that comes along with team sports. If you are interested in playing see me the next time you’re in the gym. If you’d like to participate but don’t feel like Basketball is your thing, please come support the team when you can. Games will be played here locally at 6:30pm, 7:30pm or 8:30pm. The schedule is still being made out, however I will post it as soon as I receive it. Hopefully this will be something fun for all and possibly take our mind off of the daily grind for an hour or so.
Starting Monday, January 6th we will be holding a special “Road to Regionals” class at 7pm on Mondays and Thursdays. This class is for ALL who are serious about competing in the CrossFit OPEN and helping WCCF makes its 5th appearance at Regionals. This Class will be structured around skill sets and Met-Con workouts. We will be working on teams as well as the individual level. If you are interested and have questions, just see me in the gym.
Also starting Monday, the “Back to Basics” format will begin! “Back to Basics” will allow us to re-teach the foundational movements from the ground up all the while getting some great workouts in! Whether you are a veteran of the sport or a brand newbie, all WILL benefit from this. For those who have never attended the LEVEL 1 Certification, this will be as close to that as you can get without Chuck Carswell himself in your face!
I am excited for our little gym in 2014, and feel fortunate and humbled that you all have established WCCF as your home.
As we say goodbye to 2013 and hello to 2014, one can’t help but reflect on what has taken place over the last 365 days. Many great accomplishments have been made. Some goals set may have not been acquired just yet, but one thing is certain, we are better today than we were this time last year. The truth is, even though those goals may have not been accomplished just yet, we get better everyday. We are better than yesterday. Many people reading this very post will be stepping into WCCF for the first time this next week. Those individuals will be exposed to the great community here and come to the realization that, although from the outside it may be intimidating, you can’t always judge the contents by the outside of the package. Because of this, I only find it fitting to repost an entry by one of our own about their first experiences here at WCCF.
The Better Part of Me
I knew that part of me was in there. I just knew it. I just did not know how to get to that part of me. That is how and where my journey with Crossfit and World Camp began. I wanted and needed to find the better part of me.
We all have our reasons for taking that very first and hardest step (in my opinion) of walking through that door. Whatever your reason is for deciding to come to WCCF, only you know what it is. Some share their reasons; some like me never shared their reason for entering that door. This is my way of sharing. My reason for walking through that door was to find the better part of me.
We live each day, as we are “supposed to”. I did at least. Today turned into tomorrow, then the next day, and the next. They were all the same. I was the same. I was the same and unhappy, but could not figure out why. Somehow, I had lost myself along the way, living each of those days the same as I always had. How did I lose myself? I have asked that question to myself for a long time. How did I become this person I didn’t even know anymore?
Walking into the gym, World Camp, very scared, what did I see? Immediately, Four walls and a Rower. I remember that rower. I still hate that thing. Little did I know that those four walls would eventually become my home away from home. I did not know that at the time and it even took a long time for me to admit that I actually “liked” and would eventually love (gasp!) what I was doing.
On that initial visit, I remember being asked what my reason for coming to World Camp was. My response, “I am overweight, and I need to get in shape, lose weight and tone.” Truthfully, I needed so much more and even I did not know it at the time.
So, what is this gym? What is this place that people that don’t understand say we’re crazy about? What makes it so special? Is it because we are doing things we have never done before? Is it because we are doing things we NEVER said we would? Is it because we are doing things they are not doing? Yes, a gym is simply four walls filled with equipment. My gym, however, is not that. My gym, World Camp, could not be World Camp, if it was simply four walls filled with equipment. Quite honestly if it was, I would not still be there. That place, the people within those four walls and the changes I am making within myself are helping me find the better part of me, every single day.
There are many days, many specifics, that I recall from being within those four walls since my first day. Lots of laughs, lots of smiles, lots of frustration and some tears. I wrote about some of these, just for myself at the time, not realizing that someday I may have the courage to share. On one particular workout when I fell apart, Kris came to me with these words that I needed and will never forget.
“Your best will vary from day to day. My best will be different from your best. All of us have days when things just don’t go as planned, have a sick child, a sick parent, deadlines, work stress, schedule conflicts, irritations, emotional distress and some days more than one of these. You are better. You are better than yesterday. You’ll see.”
He was so right and I recall those words on occasion. I was better and did not even know it. It is on those days that I find the better part of me. Walking through those doors is my therapy. For that one hour, I can leave it all outside and give my best, whatever that may be, on that day. Some days it may just be coming in for an hour to breathe and that may be all I can give on that day. No one walks in your shoes; no one knows what you have going on or what you are going through. Most importantly, no one knows what you have to give; only you do. There will be good days and bad days, good WODs and bad WODs. However, we must give our best every day. Decide that today you will become better and give your very best. Then, come back tomorrow and see what is on that whiteboard.
My hope for the New Year is to continue to try to find the better part of me and BE BETTER. I hope that you will join me at WCCF and find out why it is that you are there.
I would like to thank you all, not for just being members, but believing in the system and allowing us the opportunity to program for your health and well being. I have had a blast with you all the last year and look forward to 2014. There are some great things just around the corner and this is definitely an exciting time here at WCCF. I am excited that you all are a part of it!
“This morning, my three year old asked why I go to the gym. I told him I go there to exercise. Because he’s three, he followed that up with “Why?”. I said I wanted to be healthy. Again, he questioned me. “What’s healthy?” I told him healthy means you are strong. I’ve never thought about going to the gym to be strong and healthy until now. All my life, I just wanted to be skinny. I’m so glad that I have a new and much more positive perspective on what healthy really is. And I’m proud Chris and I are setting a good example for our boys.While I haven’t seen pounds melt away on the scale, I have seen some pretty awesome changes in my body (and mind) since I joined World Camp Crossfit and I can’t wait to see what’s in store.
I’m in. I drank the kool-aid and I liked it.”
REMEMBER that Friday the 20th is our Christmas party here at the gym from 7-9pm! Please make plans to stop by and hangout for a few. We are catering in Harvest Moon but are asking that you bring you favorite finger food or side dishes. Feel free to bring the kids, as they are also a part of our community.
Next weeks schedule at a glance
Monday- Regular hours
Tuesday (Christmas Eve)- 5:30, 6:30, 9 and 4
Wednesday (Christmas Day)- CLOSED
Thursday- Regular hours
Friday- Regular hours
As the new year approaches, so does the opportunity to recreate yourself so to speak. Everyone has some aspect of their life that they would like to make just a little better, now here is your chance! I would like each and every one of you to be thinking of your “New Years Resolutions.” What is it you would like to change? I personally have some very strong goals set for 2014, not just personally but in regards to WCCF. I have viewed the month of December as a Bull digging his hoof into the sand of the area preparing to charge. When January hits, we are going to do just that… CHARGE!!! I have so many things planned for our little gym, I can’t stand myself sometimes! I hope you all are ready, 2014 is going to be a blast!
Remember that this years Christmas party will be on the 20th, from 7-9pm. I hope you all make plans to be here! I will cater in wraps again, however I am asking you all to bring a side dish of your choice to go along. This can be anything! Paleo who??? That’s what I’m talking about….
I would like to take a second to thank each and every one of you that participated in our “ROWvember” rowing challenge. As always, when you WCCF athletes are challenged to a task, you come through in a major way! It does my heart good to see people putting in extra work in the gym, but to see 15 or so rowers going at one time when not programmed is amazing! I would see people coming in early, staying late, rowing a few hundred meters before and after class as well as people row upwards of 10k meters a day! Someone even brought in a projector to watch a movie as they set out to row a half marathon on their day off! Thank you all again for challenging yourself to be better! In every contest, there must be a winner. The winner of this years “ROWvember” rowing challenge, with a total of 454,441 meters rowed, is TEAM 1! If you are a part of TEAM 1 please see me for your prize. Thank you all again for participating!
“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!