Each division is guaranteed three Wods. The winner will be declared after 5 undefeated head to head battles in the CRUCIBLE.
You will be tested.
As promised those who had your fundraising pages set up by Monday morning are now in heats and here they are. If you have been assigned a heat you will simply let us know your weight for Grace at check in.
Those not in a heat as of now will be able to fill the remaining heats in a first come, first serve manner the morning of Barbells for Boobs. You do not have to have a fundraising page set up to join in. We do ask however, if you did not donate online that you take time to do so at the event. There is still room to come, lift, have fun and SUPPORT B4B!
Sign in will begin at 8:00. We look forward to seeing you all there!
Survivor Heat #1 – 9:30
2 Sean Kepler(UVU)
3 Shelly Gazette(DSP)
4 Diedhre Smack(DSP)
5 Kristen Graham(DSP)
6 Aaron Oatley(DSP)
7 Maddi Phillips(DSP)
8 Kendall Kersey (CenTex)
9 Stacie Dishon(CenTex)
10 Lily Ramos
11 Kristie Majeski(CenTex)
12 Kristy Dunlap (CenTex)
Heat #2 – 9:45
1 Celester Harrison (DSP)
2 Andrew Garcia(DSP)
3 Shelly Gazzette (DSP)
4 Amy Johnson (DSP)
5 Christine Graham (DSP)
6 Lori Klause (Bug Lab)
7 Mike Kelinske (Bug Lab)
9 Tiffany Hanff (UVU)
10 Dolly Kaiser (UVU)_
11 Nathan Maresh (UVU)
12 Vickie Engle (CenTex)
Heat #3 -10:00
1 Michael Carroll(DSP)
2 Deanna Houston (DSP)
3 Anthony Arguello (DSP)
4Cory Swann (DSP)
5 Sabrina Wells (DSP)
6. Tracy Matus (Bug Lab)
7 John Matus (Bug Lab)
8 Eric Puccio (CF Haywire)
9 Sarah Robeson (CF Haywire)
10 Saren Guerra (C&J 4 Boobs)
11 Anayancy Nolasco (C&J 4 Boobs)
12 Brianna Thomas (C&J 4 Boobs)
Heat #4 – 10:15
1 Jason Miller (Centex Rehab)
2 Jennifer Lacock(Centex Rehab)
3 Brandy Buckley (Centex Rehab)
4 Sarah Carpenter(Centex Rehab)
5 Roger Miranda (Centurion)
6 Anna Cullen(Centurion)
7 Rebecca Plantz (Centurion)
8 Fabia Gomez-Salaz (Centurion)
9 Nancy Glover (DSP)
10 Melissa Lightfoot (DSP)
11 Aaron Bajarron (DSP)
12 Sally Phillips (DSP)
Heat #5 – 10:30
1_Yvonne Ralph (Centurion)___________________
2__Andy Sanchez (Centurion)__________________
3__Kyrie Ritzdorf (Centurion)__________________
4__Charles Elliot (Centurion)___________________
5__April Jordon (Centurion)____________________
6__Lisa Schoenly (Centurion)___________________
7__Benjamin Landman (CF Cedar Park)___________
8__Johnny Mears (CF Cedar Park)_______________
10__Robin Tillman (CF Cedar Park)______________
11__Andrea Pratt (CF Cedar Park)_______________
12__Janelle Thoms (Centex)___________________
Heat #6 – 10:45
1_Niki Van Harp (Centurion)___________________
2_Monica Lopez (Centurion)___________________
3_Lori Wisser (Centurion)_____________________
4_Chris Spears (Centurion)____________________
5_Bethany Payne (Centurion)__________________
6_Taylor Henriques (Centurion)_________________
7_Shari Cox (CenTex)_________________________
9_Larry Nabours (CenTex)_____________________
10_Michael Janczak (CenTex)__________________
11_Nicholas Pritchett (CenTex)_________________
12_Andrew Janczak (CenTex)___________________
“Beast of your Box” Heat #7 – 11:00
3__Nikki Isbell (CF Cedar Park)_________________
4__Steve Velkovski (CenTex)___________________
5__Larry Guiterrez (DSP)______________________
6__Sarah Gatewood (DSP)_____________________
7__Stephen Morton (CF Haywire)_______________
8__Jonathon Shelton (CF Waco)________________
Heat #8 – 11:15
5___Chad Vaughn ___________________________
Heat #9 – 11:30
1__Heather Guerin (CF Hays)___________________
2__Sheryl Musick (CF Hays)____________________
3__Mike Ray (CF Hays)________________________
4__Nancy Ray (CF Hays)_______________________
5__Wayne Hamilton (CF Hays)_________________
6__Emily Gibson (CF Waco)____________________
7__Kyla Lynch (CF Waco)______________________
8__Mary Wentworth (CF Waco)________________
9__Jonathon Mesta (CF Waco)_________________
10_Tisha Hairston (CenTex)____________________
11_Jeremy Engelke (CenTex)___________________
12_Hannah Guel (CenTex)_____________________
Heat #10 – 11:45
1_Michelle LeMay-Fleming (CF Hays)____________
2_Tami Leyva (CF Hays)_______________________
3_Lauren Anger (CF Hays)_____________________
5_Leslie Graves (CF Waco)_____________________
6_Rowdy Hurst (CF Waco)_____________________
7_Tim Roberts (CF Waco)______________________
8_Nickie Robinson (CF Waco)__________________
9_Krystin Peaslee (CF Waco)___________________
10_LeAnn McMillan (CenTex)__________________
11_Sara Mathews (CenTex)____________________
Heat #11 – 12:15
1__Julie Shamblin (Boomsauce)________________
2__Leigh LeGare (Boomsauce)__________________
3__Jennifer Cunningham (Boomsauce)___________
4__Megan Surovik (Centex)____________________
5__Denise Hynes (Centex)_____________________
6__Kim Le (Centex)__________________________
7__JJ Wellemeyer (Centex)____________________
8__Kelli Madden (Centex)_____________________
9__ Christi Stephens (Centex)__________________
10_Boyd Mathews (CenTex)___________________
Heat #12 – 12:30
1__Liz Yankiver (Boomsauce)__________________
2__Jessica Sanchez (Boomsauce)_______________
3__Michael Sanchez (Boomsauce)______________
4_Courtney Crossley (CenTex)__________________
5_Jeff Norwood (CenTex)______________________
6_Terri Isbell (CenTex)________________________
12_Wilmarie Richardson Neives________________
Heat #13 – 12:45
1__Wes Kimball (CF Austin)____________________
2__Nikki Rudloff (Centex)_____________________
3__Tad Lefler (Centex)________________________
4__Gina Vincent (CenTex)_____________________
CrossFit CenTex has decided to host the LuRong Challenge this year. Its a Paleo Challenge nation wide. You will be not only be tracking your results through log but will be doing WODs and body measurements to see your results. The Challenge runs from Sept 16th-Nov 10th. If you are interested we are having a meeting tonight at the box at 6pm. Also, the link below is where you can register and read up on rules, requirements and how the challenge works. Hope you join in:)
Our first round of the Level Up program has gone really well and the athletes are making great progress. The program has allowed athletes to put in extra time to focus on their skill which has lead to some significant improvements in their oly lifts, as well as their gymnastic! Your CFCTX coaches have put a ton of time and heart into this program to help LEVEL UP our box as we move into upcoming comps and The Open. If you are looking to compete in RX comps consider testing into the program.
If you are interested in testing into the Level Up Program, the next test date is SEPT 7th AT 8am. We will start with a meeting to discuss the standards of each test/movement and all test will follow.
You must pass with 100% to qualify for the program, be able to commit to at least 2 skill sessions during the week, attend most Sat test days, and must have ranked in the top 3 men or woman at our box coming out of open OR competed in a RX comp within the last year.
If you are already in the Level Up Program you will need to test back in and also attend the 8am meeting Setp 7th.
An old school photo from the early days at CenTex (2009). I love this photo for the many “faces” who have moved on, but left some of their selves with us. Some are still here as well.
This is an old worn out blog post from several years ago ( I think 2010), but many of you are new to CenTex so I decided to haul it out and dust it off…….mainly in honor of the folks who come into our “box” set down roots in our hearts then move on, typically taking a little of us with them when they go. The sad part is just how many have come and gone…….
Also as a reminder to set aside fear, focus on the important things and live in the moment…..these are good days.
I must apologize for bringing up the same subject…..but it has really been on my mind all too much recently.
Today, as I watch my daughter struggle to find another excuse to walk a few houses up the street, just to see her best friend one more time, I feel like my heart weighs a ton. Katlyn and Maddie have been the closest of friends for 10 of their 13 years. Not just regular friends, but as close as sisters, count the days while each other is away, animal loving, change the world together, best friends. I know she will survive, but in her world this is devastating: HER FRIEND is moving way too far away. I see her trying to hide the tears and I wonder how am I supposed to fix this. All I can think is……this sucks !
We all know of LOSS, and there will surely be more losses for her to carry. I just had no idea how much it would bother me to see her hurt so much. I DO know this is just a foreshadowing of the storms ahead. Small potatoes compared to the many, deeply personal losses we all have felt. Yet, it sure does hurt.
How does this apply to the “box” and why blog about it ? One, it is cathartic for me to share, two it serves as proof to a hypotheses I have formed: CrossFit makes us harder on the outside, but softer on the inside. This is a good thing. I am more alive when I feel more deeply. Physical pain is a badge of honor for many of us. We can no longer envision a workout that does not test us physically. Likewise, emotional pain has the same effect, it reminds us we are indeed alive. We are living as we are meant.
We also must learn to allow relationships to reach our core. Just as most of us have the desire to taste our own blood, sweat, and tears in order to feel fully alive, living and loving without reservation allows us to know who we really are. We all remember a workout that tested our mental fortitude to the core, yet we survived and are better for it. We are DIFFERENT after the physical and mental test. Looking back we would do it again. This same mental toughness now allows us to open our hearts to the risk of pain and reward of deep relationships. Testing our heart to the core, yet we are always better for it. We will be DIFFERENT.
Form friendships, let down your guard, love people without being loved in return, open yourself up to the sting of heartache, become SOFT on the inside. Care about the person struggling through the workout right beside you. It is amazing to me just how close we can become through our daily workouts. Some of the best friends I have ever known are right here in this world we call the “box”.
In the same vein, we must also allow ourselves to struggle and fail in front of others. Living fearless is born from the ability to see the truly important aspects of your life. Quite frankly, our children, our spouses, our friends, our families, and the short time we have to share with them, outshines any pastime we pursue. Knowing this allows us to “dive in” without the misperceived and often, much too heavy expectations of others. Expect much of your self, but not in the hopes of impressing, or pleasing others.
I sincerely hope Maddie will be able to see her way through this, she will have more heartaches. So, I pray she will not be hardened by them but softened I hope she can LIVE FEARLESS. Not just physically, or spiritually but emotionally as well.
I also hope we can all learn to let down our guard and let in the folks who have been placed in our lives. Serve others, love the unlovable, do amazing things, fail at workouts, get your heart smashed, enjoy true love, do an Open WOD in front of a bunch of crazy CrossFit athletes in spite of your fears, trust in the love of your friends, feel a little pain when one of our CenTex friends moves away….. LOVE AND LIVE FEARLESS
- I count each of you as a gift – Rich
I was recently introduced to Dr. Ryan Fowler, a primal physician here in our community whose view on wellness, medicine and the treatment of his patients were dramatically changed when he adopted a paleo/primal approach to health and diet. Dr. Fowler practices family medicine and primary sports care at King’s Daughter’s clinic in Killeen. He was kind enough to take the time to answer some questions for me.
Can you give me a “short answer definition” of what a paleo/primal diet is?
The basic premise behind this way of eating is that the paleolithic man survived as a hunter gatherer and that was the healthiest time of our existence as a species. This was before agriculture which introduced grains, dairy, legumes as an easier way to obtain sustenance for large amounts of people in a small area. Since agriculture is relatively new compared to our species we have not evolved the ability to digest and deal with processed grains and dairy properly. Two basic premises you should remember in how to eat healthy. 1. Eat whole food. Non-processed foods are always best and the most healthy. Especially avoid grains and for many people dairy. 2. Do at least a month strict in avoiding foods that could be problematic and then experiment on yourself. Reintroduce foods and see how your body deals with them by closely listening to your body as far as weight, energy, bowel movement, etc.
How are grains bad? I thought the USDA recommended them?
The origins of agriculture and the introduction of grains into our diet probably happened as population grew and in order to produce a cheap means to feed a larger amount of people in a smaller area. Not because they are more nutritious or healthier for us. Grains contain some unhealthy substances including lectins which hamper digestion and immune function, glutens with are pro allergenic and pro-inflammatory and phytates which deplete nutrients. Grains are also refined
carbohydrates and elicit a high insulin response. The USDA is just plain wrong on this topic. Paleo/primal foods are more nutritious composed of vitamins, nutrients and minerals without detrimental compounds as described above.
What about dairy? Aren’t we supposed to get our calcium?
Dairy has lactose and casein which are associated with digestive problems for many people. It is also the first meals most mammals drink and thus it is meant to promote growth. It has high amounts of sugars to spike insulin and also many other growth type hormones to cause growth. Thus due to digestive issues and especially for people attempting to lose weight it should be eliminated. In addition most commercially bought milk is produced by cows eating grain/soy and so has effects on the milk. Plus, it is normally pasteurized which kills beneficial bacteria and enzymes. As far as calcium, many vegetables are rich in calcium and without substances that irritate your gut and allow you to absorb them better.
And fiber? Don’t I need it?
You get more fiber from whole food sources of vegetables and fruits without the known harmful substances as described above.
What’s the difference between paleo and gluten free? Is gluten free just as good?
Gluten free is still a processed refined carbohydrate type product that still will spike your insulin and may still have other offensive substances in it. Gluten free is a way to make people feel better by eating this product, but still has many of the disadvantages of the original grain product. It is always best to eat whole food.
All this inflammation a paleo/primal diet is going to reduce…what’s that going to do for me?
This way of eating could change your life. To stop the underlying chronic inflammation can reverse many disease processes and make you feel as you are supposed to feel—high energy, effortless weight control, and great mood. Inflammation is really at the heart of most diseases. It can also prevent you from developing many other diseases of modern man including autoimmune disease, allergies, cancer, etc.
As a medical doctor do you really believe I can change my health for the better (other than weight loss) through dietary changes?
I truly believe this way of eating can change your life. I have seen people who are very sick on multiple medications reverse their conditions totally. I also believe this can change what we think is the normal aging process. It can flatten out the quality of life curve that we currently see as a steady decline until death. It can keep us active and healthy until ripe old age. As Mark Sisson says, “live long and drop dead!”
How has your approach to health care in general changed as your have adopted a paleo/primal lifestyle?
This way of life has dramatically changed the way I live and immeasurably change how I practice medicine. I was always dissatisfied with handing out pills and none of my patients ever getting better, but now I see actual reversal of their health conditions and true health!! It has been difficult to incorporate all the changes in my practice as I feel alone in how I think and still looking for scientific validation/evidence that what I am doing is right. Plus there is such an uphill battle faced as far as preconceived notions from patients/other doctors, false information, false studies, government instruction, big pharma and big food. I will continue to fight the good fight and wait for the rest to catch up!!
You can learn more about nutrition from Dr. Fowler on March 9th when he will be at the box to present a Paleo 101 talk. You don’t want to miss hearing him so mark your calendar and plan to be there after the first Open WOD.
Sat Feb 23rd 2013
For WODs One,Two and Four
1. Misty and Leslie 5. Teresa and Dot
2. Terri and Tisha 6. Dan and Lonnie
3. Jacob S. and Matt S. 7. Rob P and Jonathan G.
4. Ian and JJ 8. Kim and Cassie
9. Sarah P and Amanda C
1.Denise and Shari 5. Kathy and Hannah
2. Sherrina and Summer 6. Jessica K and Sara
3. Candy and Sunny 7. Matt and Billy
4. Tori and Kristi M 8.Stephen and Larry N.
9.Nikki and Kristi K
1. Chloe and Kim 5.Matt and Holly
2. Jeff N and Kristy D 6. Gina and Samara
3. Bryan and Tristan 7.Nate and Luke
4. Brian L and Rob M 8.LeAnn and Terry
9. Phoebe and Daughter
1. Mike Finn and John T 5.Stacie D and Barbara
2. Angela and Angie 6. Caleb and Buddy
3. Justin and Bruce 7. Jake and Anthony
4. Sebastian and Daniel 8. Ben and Kendall
9. Matt W and Mac
For WOD Three
Heat One Heat Six Heat Eleven
1. Misty and Leslie 1. Stephen and Larry 1. Jake and Anthony
2. Terri and Tisha 2. Chloe and Kim 2. Ben and Kendall
3. Jacob S. and Matt S. 3. Jeff N and Kristy D 3. Sarah P. and Amanda C
Heat Two Heat Seven Heat Twelve
1.Ian and JJ 1.Bryan and Tristan 1. Nikki and Kristi K
2. Teresa and Dot 2. Brian L and Rob M 2. Phoebe and Daughter
3. Dan and Lonnie 3. Matt and Holly. 3. Matt W and Mac
Heat Three Heat Eight
1. Rob P and Jonathan 1.Gina and Samara
2. Kim and Cassie 2. Nate and Luke
3. Denise and Shari 3. Leann and Terry
Heat Four Heat Nine
1. Sherrina and Summer 1. Mike Finn and John T
2. Candy and Sunny 2. Angela and Angie
3. Kristi M and Tori 3. Justin and Bruce
Heat Five Heat Ten
1. Kathy and Hannah 1. Sebastian and Daniel
2. Jessica K and Sara 2. Stacie D and Barbara
3. Matt and Billy 3. Caleb and Buddy
After a certain amount of time Cross Fitting and seeing results that have now leveled off, sometimes we’ll get the question from clients, “What do I need to do differently?” Often there is a goal they have set as far as body composition or performance that they just can’t seem to reach. Most of the time folks are looking for what they can do more of as far as training. Assuming they are consistently training and putting the work in when they are at the box, that’s probably not where the answer lies.
The first question to be asked is, “Well, what are you eating?” People don’t really like that question. We find it far less difficult to come into the box and work our tails off week after week than we do controlling what we put in our mouths. But the bottom line is, food is our fuel and your body just isn’t going to perform or look its best if you aren’t fueling it properly. I often ask the Cross Fit Kids “What would happen if your mom or dad decided one day that they were tired of putting gasoline in their car and filled it up with water instead?” They always laugh and of respond with, “It wouldn’t work!” Well, of course not! It’s a silly question, but think for a moment about how much more complicated the human body is than an automobile. How then do we expect our body to function well or look its best when we aren’t putting the proper fuel in it?
That brings us to the question, “What IS good fuel?” We consider paleo nutrition to be the best approach. So what is paleo? An acronym I saw recently sums it up well:
Eat MORE food!
F- Fruits & vegetables
O- Organic (when possible) meats
O- Omega 3 fatty acids
D- Drink WATER
Eat LESS crap!
C- Carbonated drinks
R- Refined sugar
A- Artificial sweeteners & colors
P- Processed foods
It’s pretty simple actually. We can get very complicated with scientific answers on ‘why’ (and I will give resources and information on that because knowing why matters) but simply put: EAT REAL FOOD.
Eat veggies & fruit (MOSTLY veggies!): Spend a lot of time in the produce section. If you can splurge on organic do so, but if you can’t don’t let that prevent you from eating your vegetables. Look for what’s in season.
Eat meat: Buy organic, grass-fed meats if you can. Leaner meats if you can’t. Eggs are a good source of protein also. Buy quality eggs. Look for free range and even better pastured if you can find them. It matters what your food ate before it was your food! Grass-fed, pastured animals are healthier than grain-fed, feed lot animals and therefore a healthier source of food. You’ll find healthy fats, those Omega 3s I mentioned, in these grass fed meats.
Eat healthy fats: Be sure to include these in your diet. Fat is your friend…healthy fat. Avocados, olives, animal fat from quality sources & nuts (but don’t go crazy with these!) are all good choices.
Drink water: That one is pretty self explanatory. Water, water, water. Pass on carbonated drinks, energy drinks & sports drinks. These are loaded with artificial ingredients. If you would like to add an electrolyte drink, NUUN electrolyte tablets are a good choice and come in several flavors.
Things to eliminate, or at least greatly limit: Refined sugar, breads & other grains, processed foods, dairy, and artificial sweeteners. Why artificial sweeteners if they don’t have sugar? Well, they definitely don’t fall in the ‘real food’ category, there is plenty of research out there pointing to the danger of prolonged consumption of these, and although there are no calories in them, your body can still respond to them in the same way it does real sugar as far as insulin spiking & causing cravings for MORE sweet stuff. Ditch the diet sodas!
So, there’s a good jumping off point to get you moving toward fueling your body properly and seeing the results you’re after. Think about it. Think about what steps you can take and what changes you will make. For some folks, a complete diet overhaul is the best way. Others are better off making a couple changes at a time. If you’re ready to see what cleaning up your eating will do for you, decide what your plan will be and commit to it.
Here are some great resources for more information on paleo nutrition.
Check them out. Educate yourself, and GET STARTED!
Books to read: The Paleo Solution by Robb Wolf It Starts With Food by Dallas and Melissa Hartwig
As 2012 draws to a close and amid the optimism, bittersweet and even bitter memories, we all find ourselves lost in self reflective silence. Even if briefly. Each for a myriad of reasons.
Over the last few months, CrossFit CenTex coaches have been facing the same inner scrutiny. As a business entity we continuously ask ourselves; who are we, what do we stand for, where do we want to go, how do we get there, what can make us better ? Just a few questions we must always ask. (In fact, we all should ask ourselves these same questions)
Ultimately the answers define us as a individuals. The answers define our product. The answers define our results. In the end, the answers define us as a business. While a long list of answers was developed, three main themes kept rising to the top. Three main points we define ourselves by. In effect THE WHO we are;
We are a collection of educated, motivated and caring Coaches. At CenTex we will continue to increase our base of knowledge to improve our athletes. This ranges from more general and specialized certifications to a continuous drive to compete as athletes, learning valuable lessons along the way. CenTex coaches will continue to push themselves to gather knowledge and insight to share with their clients. We have always been a box led by top level athletes, this will continue to be one of our hallmarks. However, we also understand our degrees and experiences are just a foundation which has to be added to on a continuous basis. Our coaches will continue to be required to seek out and earn more certifications. They will be required to seek out knowledge to be shared with each other and our athletes. We will always require more from our coaches.
We remain committed to our goal of quality. Small classes will continue to be a primary focus. Our coaches firmly believe their ability to teach, motivate, educate, study, knit-pick, encourage, interact with, and improve our athletes, is directly tied to the size of the class. We will strive for classes no larger than 10 registered athletes. As you all know, this one goal drives many of the decisions we make. Yes, it stresses our resources, it puts pressure on equipment, space, finances, and our coaches, but it is important to us at CrossFit CenTex and will remain a goal of ours. Quality over quantity will be our goal.
We are competitiors. It is no secret to most of our athletes, we LOVE to play. Our coaches spend countless hours in the gym training to be better. This has always been the case, and will continue to be encouraged. From Olympians to high level CrossFit athletes, we have found our coaches are better when they run into the battle with our clients. In their discipline and training, lessons are learned which are passed down to the community of CrossFit CenTex. Their successes become your successes. As a box, CenTex has always believed our athletes work hard to build some amazing machines. These machines must be used. Find a sport, compete. Playing will always be important to us.
What about THE HOW ?
To achieve these continuing goals, or reinforce our basic beliefs, we have several new improvements in the works. Here is a brief overview. Details will be shared via our Facebook page, through your coaches, and here on our blog.
- Look for details on the 2013 SKILLS PROJECT, your coaches have put a lot of time and effort into building a program to ensure personal goal success.
- A specialized, focused PERSONAL COACHING program is available to athletes with specific goals and training needs. Including expanded training sessions and 3 to 1 or less class ratios.
- We will continue to work on “Testing” for CrossFit CenTex award shirts.
- To keep class size in check, we are adding more programs over the next few months. Both Adam and Tony will expand their class offerings.
- We are committed to adding NEW relevant, effective equipment each month.
- Coach Chad Vaughn is developing an Open Oly Training Program/Gym time.
- All CenTex athletes will have a complimentary opportunity learn some of the same Oly techniques/cues Chad offers in his seminars at some of the top CrossFit Boxes in the world.
- The CenTex Civil War, an inner box team/individual competition.
- To encourage more successes, and spotlight them as well. Award banners will be part of the CenTex decor. We have started collecting racer’s “bibs” to hang and display as well. GO PLAY !
- Expanded and deeper nutrition knowledge will be included in our SKILLS PROJECT.
- MANY other thoughts, ideas, programs aimed at bettering our product are in the works as well.
- FINALLY we will implement a COMMITTED ATHLETE reward for anyone with 2 years or more of dedicated training with CenTex.
2013 will be an opportunity for ALL of us to be MORE. To do what it takes to accomplish everything you desire. But as simple as it sounds, YOU must want it MORE. More than the excuses, more than the distractions, more than the little voice in your head. Just as CROSSFIT CenTex pledges to be more, you have to decide just how much you are willing to do. Not just at the box, but in everything you apply yourself to.
This must be the time “easy” will no longer be acceptable. Time to do the difficult work. Time to give MORE, do MORE, be MORE. - Rich