Living Awesome

We’re all members of a great gym. CrossFit Hard provides a platform for us to sweat, motivate, make friends, and live a healthy life. As coaches we strive to create an environment where everyone can succeed and thrive. But how many of us have stopped and asked ourselves the question . . . “What’s the point?”

I don’t say that in a “am I doing what I want with my life? Maybe I should quit my job and move to south america to foster recovering dolphins” kind of way. I simply mean, have you asked yourself why you come to CFH?

It’s important for all of our members to understand that CFH can serve many roles for many people. For some, they thrive on the amount of sweat they can expunge in a single one hour time period. Others love the community and the chance to catch up with friends while getting in a great workout. But for others still, it seems a bit more vague. Common indicators might include spotty attendance, feeling like you’re not getting much out of workouts, or feeling as if you don’t “fit” at the gym.

These are not atypical feelings for a lot of gym-goers. Sometimes we join a gym because we feel like we should. Somewhere in the back of our head is a little voice that prods us to go, but often our heart or our head isn’t necessarily in agreement. We find other things to occupy our time, or perhaps work is just too crazy. In the end, we chalk it up to one reason or another for not going and we let the membership and attendance fade. When it comes down to it though, most of these individuals are simply uncertain as to why they are showing up at the gym. They have no “connection” to their training or reason behind putting in the hard work.

You can set goals to help establish a better connection to your training, but if you don’t know WHY you are setting the goal, even the goal itself could seem meaningless. So before you even get to the point of setting goals, I would encourage you to figure out what is underlying the goal.

The question that needs to be answered first and foremost is what brings joy and excitement to your life? What are the things that make your life awesome? Family? Outdoor sports? Community service? Whatever it is, answer that question for yourself.

While the answers generated might be completely different for each individual, it’s almost certain that whatever brings you the greatest joy in life requires you to feel vital, healthy and happy. If you’re a parent, you probably want to be able to join your kids or grandkids in their adventures (skiing, hiking, etc…); if you’re in a relationship, you want to have the energy to enjoy hobbies with your significant other; etc…. To fully experience most of the joys in life, we have to feel good in our body, mind and soul.

My most successful clients identified what they loved in life early in their CFH experience. Once you’ve figured out why your life is awesome, it becomes much easier to gain ground on understanding why you are showing up at the gym every day, and how becoming healthier will support the awesome life you want to be living.

Chasing down awesomeness is actually pretty easy. It means identifying all the habits we help to implement at CFH; healthy eating, mobility, physical preparedness, sleep, stress management, etc…. These are variables, for most people, need to be aligned to allow you to lead your awesome life. If one of those components scores a 0 it’s going to have a significant impact on your ability to live awesome – even if most of the others are in order.

CFH is here to help you achieve your version of awesomeness. Sure you leave the gym exhausted sometimes, and sometimes you leave frustrated because you couldn’t pick up a particular skill, but keep in mind why you are doing it. You’re paving the road to living awesome, and that takes practice.

Coach Graham

WOD 072716

What are your favourite condiments?

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (4 Rounds for reps)

Complete a total of 4 sets for max reps:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets


Deadlift x 15 reps
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 10 reps
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 5 reps
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Out of Town WOD

Run 2 miles for time


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