Posts Tagged ‘Motivation’

I have always loved uplifting stories about “Ordinary People” who do extraordinary things.

This video shows the story of a man, who with a little ingenuity, has been able to literally brighten lives of people in his village.

If you know about stories like this, please email them to me. I would love to continue posting amazing stories like this!

Do you guys like seeing things like this?

It’s rare that I’ll post 2 “Moment of Awesomeness” posts on the same day… but I think you’ll see why I shared this one!

For those who think “CrossFit isn’t for me,” I would just urge them to watch this incredibly inspiring video of the 2nd Fittest Woman in the WORLD in her age bracket, Darlene Price! Stories like these are my favorite part of CrossFit, hands down.

Thanks to CrossFit Austin for putting together this awesome video, and thanks to the SICFIT Crew for sharing it with more CrossFitters.

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Anyone who knows me is aware that the highlight of my days is getting the chance to coach INCREDIBLE athletes through challenging moments. Day in and day out I get the honor of seeing you guys push to… and then through, your self-imposed mental and physical barriers and reach a new confidence, and it moves me emotionally every single time.

So the first thing I want to do is thank you. ALL of you. I’m so privileged to get the chance to spend this time with you guys!

The work in the gym is only half of the battle, though. After you guys walk out the door when the workout is over, you’re faced with a entire world out there tempting you to indulge in the world of sugar and processed foods. Day in and day out you have the option of taking steps backwards instead of continuing a path towards increased health and wellness. As we saw with the Polks on my last “Success Story” post, so many of our CrossFit Lakewood athletes have made changes in their diets as well, and the transformations have been incredible!

This month’s Success Story is about Kip and Linda Henthorn! This husband and wife team have improved their health, flexibility, strength and stamina in ways that you can’t help but notice when you watch them work out in class. The physical changes in their bodies, though, you notice immediately when they walk in the door!

Instead of me telling awesome stories about the changes I’ve seen in these two, this time I’m going to let them tell their own stories.

Linda and Kip, I am SO PROUD of you two, and am so excited to continue to see the changes in your lives. You both look amazing, and your impact on the gym is significant. Thanks for sharing your positivity, and your story, with us!

This is MONTHS overdue, so here you go! ENJOY!

Linda’s Story:
I started at Crossfit Lakewood seven months ago. Several weeks after I started I saw a quote that said “Life begins at the end of your comfort zone”. I immediately thought – that’s what Crossfit is to me. Every WOD takes me to the end of my comfort zone because it is always a challenge and I feel like my life has taken a new direction.

I exceeded my weight loss goal in 3 months, losing a total of 26-30 pounds (depending on the week). I am now a size 4 – the same as I was in college and get a kick out of sharing clothes with my teenage daughters! I will be 50 by the end of this year and have never in my life had the physical strength, energy and mental confidence that I do now, giving me the ability to constantly challenge myself and keep up with “twenty-somethings” I get to team up with.

I also have a complete new awareness of what I put in my body and follow the Paleo Diet. I no longer have stomach aches or feel fatigued because I ate wrong. I crave fresh veggies and enjoy cooking again, constantly encouraging my family to also make changes.

I look forward to continuing to go to the “end of my comfort zone”, learning and achieving new goals.

Kip’s Story:
My stats: 8 months; 25 pounds; vastly increased overall flexibility and strength; able to do things I thought I would never do such as pull-ups and HSPU; big increase in my mountain biking endurance and fun-factor, which I thought may have been lost forever; real awareness to what I eat – far from perfect, but has made a huge difference in my energy and weight levels. Starting and running a business is stressful and time consuming. I used that “excuse” for 7 years, put on 25 pounds and fell way out of shape. I have a long way to go on my strength goals, but I know I am on my way.

I know this is not intended as a Crossfit Lakewood drum beat, but I can’t help myself because it’s unavoidable. I have done some fairly hard core training in the past for endurance road and mountain bike events, but I have never experienced real results as quickly as I have at CFLW. You have probably heard this a hundred times from others, but here is my attempt to describe the CFLW Mojo: My results are directly related to my effort and enthusiasm, which is directly proportionate to the camaraderie and support from everyone at the gym. Watching others improve their abilities is way encouraging too!

Bottom line is that I can’t wait to work out every day – must be the addictive nature of the butterflies when the clock counts down from 10! I feel very fortunate to have stumbled into CFLW and for being part of the family.

CrossFit, Smashby Training, Success Story, Motivation, Kip and Linda Henthorn, Before

Linda and Kip "Before"

CrossFit, Smashby Training, Success Story, Motivation, Kip and Linda Henthorn, After

Linda and Kip Now. GREAT JOB, you two!

In this segment of Ask Smashby, I answer a question from my friend Travis in Florida about how he should choose a CrossFit gym.

I then address a question I received from a local athlete about how to deal with scheduling conflicts in life that interfere with your ability to train at your gym.

DISCLAIMER!! – I want to make it very clear that, at one point in this video, in no way was I bad-mouthing another CrossFit gym. I want to assure all of you that I am only passing on input I have received from other athletes who specifically trained there. I would not say something bad about another local gym. My goal is to help in any way possible, and in this case I provided the only input I have ever heard from athletes’ first-hand experiences.

Ok. Enjoy.

In my opinion, good teachers have the ability to influence kids in a way no one else can. They have a different impact than parents, siblings or friends, and can spark intellectual curiosity to an extent that in some ways cannot be matched outside of their “classroom” setting. I have always been truly inspired by good teachers. I can list the names of a few of mine over the course of my 16 years of schooling that I know I will never forget.

This is one of the reasons I am so proud of my very good friend, Broderick Turner. Broderick, (who used to introduce himself in business meetings to Senior Vice Presidents as “Broderick, like Mathew Broderick… only black”) is a math teacher at Grady High School in Atlanta, Georgia, and has found a way of connecting with his students unlike any other teacher I have seen. This type of stuff makes me strive to want to be more like him as a teacher and a coach. I’m really proud of him and what he’s doing.

Some of you may be wondering: “How does any of this even remotely relate to CrossFit?”

First of all, to me, being a CrossFit Coach is much more than just helping people learn about how to do a squat. It’s about explaining the “WHY’s” to your athletes, showing people the benefits of efficient movement not only in the gym, but outside as well, and then sitting back and marveling as you see their lives change for the better through the knowledge you’ve helped them learn. We are more than just “trainers”. Each one of us has the title, each one of us should have the skills, but most importantly, each one of us absolutely has the obligation and responsibility to be teachers in our gyms.

Here’s a video of how Broderick took a potentially boring task (teaching the Quadratic Formula to his 9th and 10th graders), and related it to his students. He didn’t sacrifice the integrity of the subject matter, he didn’t settle for below “standard”, but he did break the subject matter down in a way that probably got the attention of his kids a lot more than standing at a chalk board and preaching in a monotone voice.

Mr. Turner, great job on keeping your teaching “Constantly Varied” and very “Functional”!! There are a lot of CrossFitters out there who will appreciate your efforts and creativity, and I can only hope that more teachers out there take this kind of pride and passion in their work. With that, our educational system is going to grow and change in ways that are nothing but positive!

*****The video had an error while he uploaded it onto YouTube! When we get a complete version, I’ll post it on here. But this will still give you an idea of what he’s doing!*****

Right now we’re 1/3 of the way into the 2011 CrossFit Games Open. While we were all crushing WOD #2 yesterday, though, I realized something.

To my knowledge (I could be wrong), we have never gotten together as a CrossFit Lakewood Competition Team to discuss how we tick. Each one of us, individually. What I mean by that is sharing with one another some pretty important things that we need/want/would like to have before, during and after our “Sectionals” workouts:

How do you like to warm up?
By yourself, in a group, alone and silent, social and talkative

How do you like to be judged during a workout?
Every rep counted out loud, leave me alone I count for myself, yell out every five reps

What kind of encouragement do you like during a workout?
Loud and proud, drill sergeant orders, quiet and encouraging, in your face cheering, people telling you how many reps to do, leave you alone

How do you like to be treated immediately following a workout?
High fives all around, group hug, give me a few minutes on the ground to recover, leave me alone until I remember where I am again

These questions may seem sort of trivial to some people, but to others, the workout environment can have a serious impact on one’s performance.

Do me a favor please, guys and gals. Take just a few seconds and reply in the Comments Section of this post and share your personal preference. That way, when next Saturday rolls around, we’ll all know how to best approach one another to create the best environment for our team!

It has been a pretty monumental few weeks at CrossFit Lakewood.

I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.

Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!

My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!

The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Casey and Wes, Success Story

The Polk's; Casey and Wes

Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!

Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.

All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!

The first workout of the 2011 CrossFit Games Open will be released in just over two days.
That is the first time a person will have to say to themselves, “Gosh, I should have worked on this more.”

My challenge to every single person who reads this post and is planning on competing this year is simple:

Make NO excuses.
Take 100% accountability for the shape you’re in, and the progress you’ve made to prepare yourself for this competition.
It’s nobody else’s fault that you’re not better at pistols, or that you can’t clean and jerk more weight.

It will be very difficult at times, but I really want you to try. Know that you are exactly where you should be right now, based on the work you’ve put in over the last month, 6 months, or 12 months.

Giddy-up, guys and gals. The time is now!

(This message applies to most aspects of life, by the way. Taking that FULL accountability for one’s current state is a big challenge for us as humans. Practice it sometimes, it will make you stronger.)

We’re 10 days away from the CrossFit Games Open, which begin on March 15th!!!
My buddy Jack knows I love inspirational speeches, so he sent me this video.

Get pumped, people!!! It’s almost game time!

The world has seen many incredible leaders. Those who motivate, inspire and help people accomplish feats of greatness.

Ron Swanson is one of those leaders.

(Thanks to the guys at LifeAsRx for sharing this!)