Stay Close to Your Why

Why do you use CrossFit as a method of training to reach your goals? CrossFit is designed with no specific person in mind, no set shape or size, no age or demographic. CrossFit is for everyone looking to broaden there health and wellness horizons. Not good at squatting great, let’s learn to improve our squatting mechanics. Don’t like running 5km, sweet let’s do it, let’s force you out of your normal routine and comfort zone and allow change to happen. CrossFit has a unique ability to pick you up, and place you dead smack in an uncomfortable state, in the eye of the storm. For some it might get uncomfortable 35 mins into their first time doing “Murph” as prescribed and for others it might get uncomfortable somewhere on the car ride to the box. Regardless where exactly it will be, CrossFit will force you to overcome things you may not have thought possible before. Doing CrossFit forces you to become aware of your personal responsibility to your body’s health and wellness, you are not a victim of circumstance, you are responsible for your own development. Our program is designed to build better more well rounded human beings! Grace Mack said it well! “Stronger people are harder to kill”!

One thing that holds true even in your most uncomfortable of times, is staying close to your “why” and never losing sight of it. Why am I doing this? Why do I care? Why should I care? Who am I doing this for? What am I doing today that will better me tomorrow?Having a firmer grip on your why will make your most uncomfortable times seem less uncomfortable, but only until your uncomfortable again.

What is your CrossFit why? What is your business and professional why? What is your relationship why? Stay close to your why.

The Power of a Positive Mindset

“Coach I can’t RX this workout” or “Coach what’s the best weight for me to do this WOD at so I can improve my snatches”. Which one is the positive mindset? An athlete with a positive mindset will outlast an athlete with a negative mindset in the long term. Do you often tell yourself, “I’m excited to get the most effective session in today”, or is it “I have to go to the gym right now”.

Do we search for the positive in every negative result or does the negative feel so heavy it weighs on our mindset for hours. “Man I missed all 10 snatch reps today, why am I not getting better at snatching”. This type of subtle negativity, doesn’t seem catastrophic to our well being, but it’s this negative attitude that will spill over into the rest of your day and leave you in a negative mindset spiral. “Man I missed all 10 snatches but I really liked the effort I had with my footwork, I figured out when to move my feet”.

Your mind is like a TV, if the channel that’s playing isn’t a positive one or one that you aren’t deciding to watch then you’re in luck because you control the remote, change the channel. You’re TV should run channels that drive positive change in every aspect of what you do, if they don’t, recognize it and change the channel. Search for the positive in every perceived negative and see what happens.

Where Is More Hiding?

As coaches we are constantly giving instructions, cues, tips and feedback to our athletes. As a trainer our job is to get more out of you, the client. More knees out and chest up in your air squat, more spine neutral and hips down in the deadlift, more everywhere to create the safest, most effective movement patterns that will help yield the greatest results. But where is more hiding, if I’m doing everything the Coach is asking in that moment? “More” is hiding in the fine details, in the basics, the super not sexy practice reps that usually fall somewhere in the warm up or the wod prep. Do yourself a favour and apply the same effort in mastering the basics and fundamentals in the warm ups and wod preps and care 100% across all movements that you preform and you will see a drastic increase in things like, strength gain, range of motion increase, injury prevention and just overall health and wellness. More is hiding, it’s our job to bring it out of you, but it’s your job to want to find it.

Shauna Johns is our June All Leveler of the Month!!

What got you started in CrossFit?  How did you hear about us?

LC recruits another one!!  It was two years ago in May that I started poking my head around All Level.  LC and I work together and she started to drop these little hints about the Couch to 5K program she was coaching at her gym.  At first I was not interested at all. Me running – that’s a joke. If you know Laura at all she is the master at dropping subtle hints and then, not too far later, you find yourself saying yes to all of her crazy ideas!!  After completing the Couch to 5K program I couldn’t resist giving Bootcamp a whirl. Which, upon looking back, was probably one of Laura’s subtle hints at one point or another. Attending Bootcamp has been one of the best decisions I have ever made for myself.  Keep dropping subtle hints Laura because the odds are I will eventually say yes!

What is your favourite part about coming to the gym?

There are so many reasons that I come to All Level.  The Bootcamp coaches are FANTASTIC!! Laura, Claire and Sandra design and execute amazing WODs for us that are challenging and fun all at the same time.  At the beginning of a WOD I may not describe it as fun exactly but after a hard chipper the feeling of accomplishment is something money can’t buy. My gym mates are another one of my favourite parts of coming to the gym.  It is a great, supportive environment at Bootcamp. I start feeling positive as I enter the gym and my gym mates are motivating and supporting before, during and after a workout. We have all become friends and I look forward to seeing them each and every week.  We keep each other accountable and cheer each other on. Another part about coming to the gym that I like is how we set goals, take steps to achieve them and then crush them! Goal setting and goal hitting is good for the mind, body AND soul.

What is your favorite CrossFit movement?  Least favourite?

One movement that I get excited to see on BTWB is rowing.  Rowing is a challenge and can really kick your butt, but I always feel like I’ve got a good calorie burn after a WOD laced with rowing.  One of my least favourite movements is burpees. Burpees are not for the fait of heart and are a mental and physical challenge for me. I appreciate that my coaches always show me different scales of all the movements and I must say that my burpees have progressed through the different scales and may not be perfect, but they are just not perfect….. YET!

What are your goals in CrossFit?  

Honestly, I think my goal is just to KEEP IT UP!  I have been active before and it just has never stuck.  I find that when it is an individual game I lose momentum and then fall of the horse.  Sticking with it for 2 years now is HUGE for me and my goal is just to keep setting goals, working towards them, accomplishing them and then setting the next one.  At All Level it is the environment and the people in it that encourage and support me through this.

How do you explain your newfound obsession with CrossFit?

We typically choose to do the things that make us feel good and that is what CrossFit does for me.  I’m somewhat obsessed with checking BTWB in the morning, seeing a WOD that makes my heart pound a bit, getting to the gym and seeing my friends, tackling that WOD together as a group, sweating from head to toe and finally hearing the coach yell TIME!!  The rush you get at that moment is what keeps me coming back!

What advice do you have for someone who is thinking of trying CrossFit?

My advice for anyone thinking of trying CrossFit is stop thinking about it and just do it.  I was that person that thought and thought about it and really all that did was delay an amazing experience that I totally deserved.  

What does CrossFit mean to you?

CrossFit is a place that I can work on myself physically, mentally, and personally.  It is the few minutes of my day that I spend working on ME. I have dedicated my life to others, but I know when I come to All Level that the next hour or so I am dedicating that time to myself and that feels awesome!  The kettle bell won’t swing itself and the rower wont row itself but after I give it my all at the box I leave feeling accomplished and who doesn’t LOVE that feeling.

How has CrossFit helped you improve your life outside of the gym?

The magic happens when you step outside your comfort zone…..  CrossFit has taught me many things that can help me improve my life outside the gym.  All Level has taught me that my mental game is strong and that your mental game is just as important as your physical game.  Life seems to like to throw me a lot of curve balls but I know that my mental game is strong and that I can and will get through whatever my next challenge may be.  Also, CrossFit has allowed me to realize that I am capable of so much more than I give myself credit for. Setting goals at the gym and reaching personal records there allows me to realize that I can set goals in other aspects of my life and PR those as well!