Good Morning and Good Day!

Today is just a random day like any other day.  So, lets check in?  Some questions I like to ask myself are, how did my workouts go this week?  What skills did I practice?  Did I stay hydrated all week?  How many days in the last week did I eat sugar?  Am I still in the challenge?  Do I owe my team 100 Burpees?  Do I owe my self 100 burpees?  Will I continue to put them off until I drop out of the challenge and go back to doing what I have always done?  

We still have 9 weeks til Thanksgiving Holiday season.  What are we going to do between now and then.  Lets play, "lets make a deal"  Today and today only, you can buy off all of your cheats for 100 Burpees.

Now wait a minute, for those of you that haven't cheated, that have been disciplined, that have measured, that have done your food logs.  Don't think for a minute you are being cheated,  you are winning!  You have set goals, you've stuck to your plan, you've done everything you have supposed to do and you are reaping all of the benefits,  check in on the comments page and shout it out loud,  help those that may be struggling.  

I hope you all have a wonderful day. 

BAKE SALE! Fight Gone Bad is this Saturday. As a reminder, this is a fundraiser for the Wounded Warrior Project and Lance Armstong Foundations. Please help us in any way you can. We are going to have a bake sale this Saturday. There will be some grain free and sugar free treats for those of you who are on a diet. We are looking for some volunteers who are willing to put their baking skills to the test. Just remember some of us are on nutrional challenges so please include ingredients. Have some fun with it. All proceeds will go to the foundations above. Treats can be brought in

the night before and left in the refrigerator room. BRING SOME CASH AND AN APPETITE GET READY TO FIGHT!

Fight Gone Bad 5 is coming on September 25th.  We're trying to raise as much for the Wounded Warrior Project and Lance Armstrong Foundations, please help us anyway that you can.  If you check out the website www.fgb5.org it will prompt you to register as part of an existing team, choose the CrossFit NRG team, and it will ask you to set up a donation page.  If you raise $150 CrossFit will send you your very own FGB t-shirt.  We will have registration on event day, if you wait until event day however, we may have a bit of a traffic gym and it could delay our start time by a bit.  Right now we're planning on a 10am start.  We're working on having as many affiliates come down to NRG as possible, so we need to represent!  If you're new to CrossFit and have never done FGB, you're in for a real treat, if you've done it before, now is the time to set a new PR.  Lets get after it!

Also, some of you may know that CrossFit NRG completed the Red Rock Relay this previous weekend, during the middle of it, I swore that I would never do it again, but of course, as soon as it was over, I immediately forgot the pain, the lack of sleep, and all the smells coming out of everyone and I wanted to do it again.  We are now calling forward all badasses who want to represent NRG next year.  We're looking for an all men's team (12) and an all women's team (12), for those who want to be really brave, we're also going to put an ultra team together (6 people).  Spots for the ultra are filling up, so if you want in, let us know.  Each team will need a captain who is reliable, responsible for setting up vans, logistics, and making sure that everyone knows their responsibilities for the event.  If you have any questions, comments, or concerns let us know!  it is an experience that you'll not soon forget.  good times, good exercise, and great memories are in store!  

Congrats to NRG Member Bryce Astill for running 60 miles this past weekend as part of the Wasatch 100 just to help pace for a friend.

Congrats to Team NRG for completing the Red Rock Relay.  Clearly 186 miles weren't enough, so we did 190!  Team runners included Team Captain Mary, Jay, Dave, Cody, Nate, Sandy, Ryoko, Jag, James, Jill, Lynn and Jane.  We were supported by Trevor, Jordan, Jess, Patrice, Holly, A.J. and Killian.  

These events are truly inspiring.  Most people on our team ran farther than they ever had at one time, and most ran more in 24 hours than had run all summer.   We have a couple events coming up that we want you to be a part of.  All you have to do to qualify is show up.  Sept 25 is FGBV at NRG!  

There are rumors about Metro Dash,  Please leave your thoughts in the comments if you would like to do this.  I have heard interest from a handful of you.  Do we need a team.  Let me know and we can make it happen. 

If you have an event on the horizon and would like to make a team, we are in.  Thank you all for your support and lets keep truckin.  CrossFit qualifying season is only a couple of months away.  If you would like to compete for CrossFit Sectionals this year, now is the time to start training.  Your competition is training every day.  Think about what you are going to do in 2011, lets get started now!  If you are unsure, come talk to me, I am sure I have an opinion for you.

"Get better every day" -Josh Hanagarne

As you may have seen on the signs in the gym, we will be closed on Friday 9/10.  We will be embarking on a 180 mile relay race through southern Utah called the Red Rock Relay.  Because of the miles that we will be running, the workout for the day for all of you will be the same.  We challenge you to run 30 consecutive minutes, and keep track of your distance.  You can run on a track, run on the road, trail, treadmill, or where ever you would like to go.  If you don't have a GPS, or any means or tracking how far you've gone, check out www.mapmyrun.com, you can plot your course and it will tell you how far you have gone.  Post your distances and course on the WOD Club.  

Saturday's WODs are going to be normal hours, 830am and 10am with our very own Rob and Heber.  

Also, Fight Gone Bad 5 is coming up on September 25th, we're still working on times, but it will be held at CrossFit NRG.  We're trying to raise as much money as possible for the Wounded Warrior Project and Lance Armstrong Foundation, anything that you could spare would certainly help our cause.  Please to go to www.fgb5.org and find the donation page for CrossFit NRG's fun-raising link and please help us out any way that you can! 

We'll see you next week, have a great weekend, have a great run, and don't forget to log your distances and destinations.  

   Cross-training is a strong component of CrossFit, plain and simple.  Working functionally and constantly varied movements with a high intensity is our business... and business is good!  But training without having anything in specific to train for is fruitless.  Among CrossFit's definition of physical fitness are 10 distinct and often overlapping entities;  cardiovascular endurance, strength, stamina, speed, power, balance, coordination, flexibility, accuracy, and agility.  So to say that your goals are to be physically fit, you must encompass all of these.  Perhaps your goal is to get a sub 3-minute "Fran", 10 O-Squats at BW, or perhaps to break a 300-rep Fight Gone Bad (its coming on the 25th by the way).

    Whatever your goals are, you must commit to them.  The WOD may not necessarily help you achieve them, you may have to put in some extra work in addition to the daily workout, but it is in my experience that when I look back on my life, the most rewarding of my experiences also required the most amount of work and commitment to achieve them.  

   An objective goal is one that you and others can measure.  You must be willing to set a date, goals without timelines are just dreams.  Set a goal that is not too far out of reach, but far enough that you really have to work for it.  If I can run a 6 minute mile now, it would be ludicrous to set a goal of winning the mile in the olympics in 2012, but if I set a goal of running a 5:55 mile, I'm not pushing myself hard enough.  

   Set a goal, pick a date that you would like to achieve said goal, let us know what it is so that we can help you achieve it, and let's achieve it!