CrossFit Cincinnati

Wednesday, December 09, 2009

Never get tired of doing little things for others. Sometimes, those little things occupy the biggest part of their hearts. -- Author unknown

Warm-up: 1 min Rope/Row; 5 Pull-ups/Push-ups/Squat Jumps - 3 rounds, 5 Inch Worms

WOD:

Friends today, enemies tomorrow? (Courtesy of CF Salt Lake City)

Med Ball Hallway Sprint

10 Burpees

25 Sit-ups

10 Body Rows

Teams of 2, only 1 person can work at a time. 

AMRAP in 20 minutes!

7:15 Class: A 3 man team consisting of Jennifer, Chip and Kevin powered through almost 14 rounds (only missing 14 Sit-ups to complete the round). Great job!

9:30 Class: We had one 2 and one 3-man team going at it. Jon, Andrea & Greg set the new mark and earned a Gold Star with 14 rounds, followed by Giselle and Shannon with 12 rounds. Great work, guys!

        Play time!

     
          

Tuesday, December 08, 2009

The most basic of all human needs is the need to understand and be understood. The best way to understand people is to listen to them. -- Ralph Nichols

Warm-up: 1 min Rope/Bike/Run; 10 Body Rows/Push-ups/V-Ups/Lunges - 2 rounds

WOD:

Make it in time!

1. 3 Burpees - 5 Wall Balls-7 Jumping Lunges-9 Sit-ups-11 Back Ext
2. 3 Pull-ups-5 Box Jumps-7 BB Shoulder Presses-9 KB Swings-11 Squats

On the 2 minute mark do the 2 circuits alternating for 20 minutes (5 rounds each). Use whatever time remains as rest time!

Something different, an oldie we’d done a while back. A full house, with 9 CrossFitters going at it, including a couple of new faces with Tyler & Josh. Joining them were Beth, Cindy, Shawna, Todd, Jeff J., Erik and Jeff S.! Great job by everybody tonight!

       

  
 

Monday, December 07, 2009

I still think people fundamentally like giving to someone they don't know and finding ways to help each other. -- Chris Maggio

Warm-up: 1 min Row/Run/Bike; 5 Body Rows/Push-ups, 10 V-Ups/Squats - 2 rounds

WOD:

Going up, Going Down all over!

12-9-6-3-6-9-12 BB Push Press

3-6-9-12-9-6-3 Pull-ups

12-9-6-3-6-9-12 Kettle Balls

7:15 Class: The ‘snow storm’ must have help some people back today. Jennifer and Kevin went through this one hard and fast, Jennifer earning a Gold Star in 11:24 (40#, Blue,  20#) and Kevin finishing in 11:53 (55#, 20’). Great job, guys!

9:30 Class: A girl double - Andrea & Shannon. Shannon finished first in this heat, 11:52 for her, right behind Andrea in 12:14. Nice work today, Guys!

      

  
 

Sunday, December 06, 2009

Nature does not hurry, yet everything is accomplished. -- Lao Tzu

Warm-up: 2 min Rope, KB Circuit

WOD: 

Bearcats Rock!

45 Walking Lunges

44 Push-ups

45 Walking Lunges

44 Sit-ups

45 Walking Lunges 

44 Wall Balls

45 Walking Lunges

44 Good Mornings

Lunge Day! Jennifer earned a Gold Star in 11:50, followed by Beth in 12:22 and Jeff in 12:45. Great job, guys!

       

      
 
 
 
 
 
 
 
 

Saturday, December 05, 2009

Communication seemed to me something very important from early on, so that people not have that sense of mystery about what a leader is up to. -- Drew Gilbert Faust, Harvard University President

Warm-up: DROM x 2, 10 Squats/Push-ups/Sit-ups x 2; 5 Inch Worms, 5 Cossacks R/L, Deadlifts

WOD:

Lumberjack 20

20 Deadlifts - 400 m run

20 KB Swings - run

20 OHD Squats - run

20 Burpees - run

20 Pull-ups - run

20 Box Jumps - run

20 DB Squat Cleans - 400 m run

What a spectacle this morning! We had 10 athletes going at this Hero WOD, giving their all! Chip finished first in 22:50 (400’s to begin and end, 200’s for the rest, 75/35/25/15#, 16’’), followed by Erik in 23:25 (400, then all 200, 155/45/45/25#, 20’’), Jeff F. in 26:30 (all 400’s, 155/55/45/25#, 20’’), Shawna made it in 27:30 (400’s to begin and end, 200’s for the rest, 115/45/45/20#, 24’’), Todd in 28:35 (all 400’s, 155/55/45/25#, 24’’), Shannon in 29:20 (all 400’s, 75/35/25/15#, 20’’), next was Jeff J. in 29:40 (all 400’s, 155/45/45/25#, 20’’), Jeff S. (400’s, 155/55/65/25#, 24’’), Glen in 31:40 (400’s, 155/55/65/25#, 20’’) and Megan in 32:57 (155/55/45/25, 24’’). Great job, guys!

       

  Jeff down for the count    Megan joins him!
 

Friday, December 04, 2009

A smiling face is half the meal. -- Latvian Proverb

Warm-up: 5 30-sec intervals running, increase speed/elevation each time; 5 Pull-ups/Push-ups/Squat Jumps - 2 rounds; 5 Inch Worms, 5 Cossacks (R/L)

WOD:

Hit the Presses!

Push Press

5-5-5 reps

Then:

21-15-9 reps of:

KB Swings

KTE’s

HSPU

Nice attendance on a cold morning. First time for heavy push presses, nice work! Greg ended up with 95/115/125 and 7:15 (55#), Shannon pressed 55/65/70 and 8:18 (35#), Jennifer with 55/55/65 and 7:35 (35#), Giselle 35/45/55 and the fastest MetCon time with 7:00 (35#) and Andrea got 35/45/45 and a 7:52 (25#). Great job!

        
  

Thursday, December 03, 2009

We can educate our families and communities about the importance of recycling for our environment, and how each of us can make a difference for a better world by recycling. -- Robert Alan

Warm-up: 1 min Rope/Bike; Squat/Burpee/Toe Touches/Back Ext medley

WOD:

Don’t drop the baby!

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Partner not working holds a KB, go for 3 rounds!

10:00 Class: Greg and Jon teamed up for the morning ‘baby sitting/holding’, with a quite heavy 45# toddler. They  finished in 19:15, another deceiving ‘easy’ looking WOD!

6:00 Class: Jeff S. and Jeff J. formed the J-Team tonight. They also watched over a 45# toddler and powered through in 14:56. Great job, guys!

       

    
  

Wednesday, December 02, 2009

I will never forget the day they discovered me, the day of my second birth. -- Rom Houben

Warm-up: 1 min Rope, 200 m Row; 10 Pull-ups/Push-ups/Squats - 2 rounds; Skills: Stiff legged DL

WOD:

Lower Body Thrasher!

10-9-8-7-6-5-4-3-2-1 reps of:

BB Thruster

Front Squats

Stationary Lunges

Stiff legged Deadlifts

7:15 Class: My regular morning crew battled through this one. Chip earned a Gold Star, finishing in a strong 10:38 (55#), followed by Kevin in 10:50 (55#) and Jennifer in 12:18 (45#). Great job!

9:30 Class: 3 more athletes going at it. Greg was the fastest in this heat, finishing in 12:15 (55#), next was Giselle in 12:56 (45#). Erik battled through the first 6 rounds, then we finished with 4/2 reps and ended at 15:47 (55#), that’s after he did a ton of thrusters last night already. It’s Karma, Erik, builds character!

       

      Erik had enough!
  

Tuesday, December 01, 2009

Smile, breath and go slowly. -- Thich Nhat Hanh

Warm-up: 1 min Rope/Run/Bike; 10-8-6-4-2 reps of: Squats, Push-ups, Sit-ups

WOD:

That hurt!

5 BB Thrusters 

7 Hang Power Cleans

10 SDLHP

AMRAP in 20 minutes

A nice crowd tonight! Shawna earned a Gold Star with 11 rounds + Thrusters (45#), followed by Jeff J. (65#) and Todd (55#) with 11 rounds. Next was Cindy with 10 + Thrusters (35#), then Robin with 10 (30#), Jeff S. with 7 + Thrusters (65#) and Erik with 7 rounds (65#). Great job, guys!

        Breathless

    The battle is over!

Monday, November 30, 2009

Half the food produced in the US is thrown away while over a billion people starve. -- Carolyn Steel

Warm-up: 1 min Rope, Hallway Triplet, 5 Pull-ups, 10 Push-ups/Squats - 2 rounds

WOD:

Sweep!

6 DB Thrusters (R/L)

6 DB Rows (R/L)

6 Weighted Walking Lunges (each leg)

6 Body Rows

AMRAP in 20 minutes!

7:15 Class: Jennifer set the early pace with 9 3/4 rounds, followed by Kevin with 8 + 9 Thrusters and Chip with 8 + 2 Body Rows. Nice way to start the week, guys!

9:30 Class: Only Shannon & Jon made it in, and Shannon was going for the kill. She finished with 10 rounds plus BR/Thr, Jon made it through 10 rounds plus BR. Great job!

       

    Hustling to get some more reps in!
 

Sunday, November 29, 2009

Have compassion for everyone you meet, even if they don't want it. What appears to be bad manners, an ill temper or cynicism is always a sign of things no ears have heard, no eyes have seen. You do not know what wars are going on down there where the spirit meets the bone. -- Miller Williams

Warm-up: 1 min Rope/Row/Bike; 5 Pull-ups, 10 Push-ups, 5 Inch Worms x 2; 5 Scorpions/side

WOD:

5 - 4 - 4 minutes!

1. You have 5 minutes to work up to a 1-rep max Deadlift. Load your own bar!
2. You have 4 minutes to get as many air squats as possible. Full hip lockout on top, 90 degree broken on bottom of movement to count!
3. You have 4 minutes to get as many 6200 laps as possible.

A great class this morning! Jeff S. set the mark on the deads with 325#, then 120 squats and 5 laps. Greg finished with 300#, 117 reps and 4 laps, Jeff F. pulled 265#, 120 reps and 6 laps and Jennifer finished with 140#, 127 reps and 6 laps. Matt did 5 rep rounds of deads and made it to 135#, 115 squats and 6 laps, Beth did 3 rounds 35# DL for 10 and 3 rounds 45# for 5, 113 reps and 4 laps. Great job, guys!

       

       

    
 
 
 
 
 
 
 
 
 
 
 

Saturday, November 28, 2009

Do not stop thinking of life as an adventure. You have no security unless you can live bravely, excitingly, imaginatively, unless you can choose a challenge instead of a competence. -- Eleanor Roosevelt

Warm-up: DROM x 2, 3 rounds Tabatas: Hill Sprint (6.5, 7%), Squats, Toe Touches

WOD:

Double Header!

30 sec DB Snatch ‘L’

30 sec DB Snatch ‘R’

30 sec Sit-ups

30 sec Rest

5 rounds

4 minutes rest, then:

10-9-8-7-6-5-4-3-2-1 reps of:

Single Leg Squat ‘R’

Single Leg Squat ‘L’

Even #’s: Push-ups

Odd #’s: Pull-ups

A great crowd this morning! 8 athletes first went through some snatch/sit-up action, then a fast paced part 2. Jeff S. got himself a Gold Star in 5:25, followed by Cindy in 5:55 and Jeff J. in 6:00. Next was Greg in 6:30, Glen in 6:44, Shawna in 6:47 and Jennifer in 6:50. Chip finished in 7:45, but made the mistake of doing all the Push/Pull-ups (55 each), which probably cost him close to 2 minutes. Great job, everybody!

       

      
  

Friday, November 27, 2009

If we can transform ourselves, we have the potential to change the world. -- Laura van Dernoot Lipsky

Warm-up: 1 min Rope, Hallway Triplet, Ab Circuit

WOD:

Blacked out Friday!

10 Box Jumps

15 KB Swings

20 Walking Lunges

5 rounds for time!

Guess a few people preferred to go shopping over a workout. We still had 5 athletes going at it. Robin set the tone this morning in 10:06 (12’’, 25#), followed by Katie in 10:38 (16’’, 20#), Glen made it in 10:54 (20’’, 55#), next was Jeff S. in 12:35 (24’’, 55#) and working off his pumpkin pie Erik in 12:55 (20’’, 45#). We finished off with max pull-up hold, Glen held out the longest with 1:00, Erik :50, Katie :41, Jeff :35 and Robin :10. Great job, guys!

       

    
 

Thursday, November 26, 2009

You know what a champion is? A champion is someone who is ready when the gong rings - not just before, not just after - but when it rings. -- Jack Dempsey

Warm-up: DROM, Big Loop; 3 rounds each Tabatas: Squats, Toe Touches, Box Jumps

WOD: 

Happy Thanksgiving!

1. 10 OHD Squats - Sit-ups
2. 6200 Lap - Push-ups
3. 10 Pull-ups - Wall Balls
4. 10 Burpees - SDLHP

The person on the second exercise goes until the # of reps on the first one are done, then switch. AMRAP in 5 minutes on each station, 90 sec rest between. 

Great participation as always on a Holiday, 11 athletes going at it. We had 4 2-man and 1 3-man teams going at it. In a close race Jeff S., Beth & Patrick pulled out a win with 34 rounds (11/7/9/7), followed by Kevin & Cindy with 33 (12/5/10/6), Shawna & Jeff F. at 32 (10/7/9/6), Jeff J. & Greg finished with 29 (11/5/8/5) and Chip & Matt right behind with 28 rounds (7/7/7/7). Great job, guys, enjoy the turkey!

  Warm-up       

      Down for the count!
 

Wednesday, November 25, 2009

Counsel woven into the fabric of real life is wisdom. -- Walter Benjamin

Warm-up: DROM, 250 m Row, 10 Pull-ups, Push-ups, Squats, KTE's, Back Ext, 45 degree Walking lunges

WOD:

Got Grip?

AMRAP in 20 minutes of:

Max reps BB Thrusters

Max reps Body Rows

Max reps Hang Power Cleans

6200 Lap

Thrusters and Cleans: You can rest anywhere but on the floor or your back.

7:15 Class: More and more popular it seems. Kevin pulled out all the stops and finished with 260 reps (45#), followed by Jennifer at 227 (40#), Chip with 212 (55#) and Shannon finished with 185 reps (40#). Great job!

9:30 Class: Cut in half, but performing strong! Giselle earned a Gold Star with 277 reps (40#), Greg ended up with 229 (65#), which put him in third overall. Great Job, guys!

       

      
 

Black Box Summit Controversy - funny video!

Nothing funny about what happened, but the video - as usual - is a riot!

Tuesday, November 24, 2009

There is no delight in owning anything unshared. -- Seneca

Warm-up: 1 min Rope, 200 (150) meter row, 10 Push-ups, 15 Sit-ups, 20 Squats - 2 rounds, 5 Deadlifts - 2 rounds

WOD:

3 Minutes, 3 exercises times 2!

Teams of 2, go for max reps in 3 minutes. 1 minute rest between stations, 2 minute rest between rounds, 2 rounds. Only one person can work at a time!

Deadlifts

One-arm DB Shoulder Press

Pull-ups

Lots of action tonight! We had 3 2-man and one 3-man teams, keep that up! Giselle & Todd ran away with it tonight, scoring 728 (205/415/118), followed by Shawna & Cindy with 587 (149/328/110), Glen and Jeff J. had 571 (139/327/105) and Robin, Erik & Jeff S. ended up with an adjusted 555 (832 for the 3 together, 227/420/185). Great job!

       

    
 

Monday, November 23, 2009

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. -- Albert Schweitzer

Warm-up: DROM, 1 min Rope, 4 rounds Tabata Bottom to bottom squats, Sit-ups

WOD:

Hodge Podge!

800 m Run

20 Box Jumps

20 Walking Lunges

15 Pull-ups

15 Push-ups

20 DB Shoulder Presses

20 KB Swings

10 HSPU

10 Burpees

20 Wall Balls

7:15 Class: The early morning power was on! Kevin made it through in 11:52 (600 m Run), Chip finished in 13:11 and Jennifer was done in 13:26. Great job!

9:30 Class: Greg and Erik doing battle. Greg pulled out a winner in 17:03, Erik made it in 18:46. Nice job, guys! 

       

        Erik was happy he made it to class!

Sunday, November 22, 2009

If nothing else, my life has taught me one thing: The mind and body that I have are the only mind and body that I have. They deserve my attention. And when I give it, I receive so much more in return. -- Matthew Sanford

Warm-up: DROM x 2; 10 Push-ups/Pull-ups/Back Ext/Scorpions, 400 m run

WOD: 

Fran!

21-15-9 reps of:

BB Thrusters

Pull-ups

Fun times on Sunday! 4 CrossFitters got to do Fran today! Chip pulled out a close win in 4:45 (55#, ass. 120#), right behind him Beth in 4:47 (25#, ass. 100#). Next was Jennifer in 5:38 (40#, Blue band - first time) and then Jeff S. in 6:29 (65#, Pull-ups - handicapped by a bruised rib from USD yesterday). Great job, guys!

       Fran = DONE!

Saturday, November 21, 2009

The art of teaching is the art of assisting discovery. -- Mark Van Doren

Warm-up: DROM x 2; Tabata Hill Sprints/Push-ups/Sit-ups - 3 rounds

WOD:

Go Blue!

10 BB Push Presses

10 KTE’s

10 DB Squat Cleans

AMRAP in 20 minutes!

Since Greg was the only one having fun with this one yesterday, I decided to keep it on the board, and 5 CrossFitters battled through it this morning. Jennifer earned a Gold Star, getting to 8 rounds + 5 KTE’s (40#, 15#), tied with 8 rounds Glen and Jeff F. (75#, 25#) and tied with 7 rounds Shawna  (55#, 15#) and Erik (75#, 25#). Great job, guys!

       

  

Friday, November 20, 2009

Happiness is not so much in having as sharing. We make a living by what we get, but we make a life by what we give. -- Norman MacEwan

Warm-up: DROM x 2, 3 round Tabata hill sprint (TM) - Push-ups - Sit-ups

WOD:

‘New Moon’ That!

10 BB Push Presses

10 KTE’s

10 DB Squat Cleans

AMRAP in 20  minutes!

Only Greg made it in this morning, we might see a repeat of this one soon! Nice job, making it through 6 rounds + PP/5 KTE’s (65#, 25#).

      

Thursday, November 19, 2009

What we have ignored is what citizens can do and the importance of real involvement. -- Elinor Ostrom

Happy Birthday, Christa!

Warm-up: DROM x 2; 2-4-6 Pull-ups, 4-6-8 Push-ups, 6-8-10 Squat Jumps, 30 sec Rope after each circuit

WOD:

It’s not just 4 rounds!

6200 Lap

10 Deadlifts

15 Wall Balls (20#)

20 Sit-ups

AMRP in 20 minutes!

Nobody here for the 10:00 Class, so the 6:00 crowd were the ones setting the pace. Glen with a strong showing tonight and 7 + Lap/WB (135#), followed by Jeff J. with 6 + Lap (115#), Jeff S. got 6 rounds (135#), Beth finished with 5 + Lap (25# KB, 8#) and Robin with 5 rounds (45#, 14/8#). Great job, guys!

    

Wednesday, November 18, 2009

Behold I do not give lectures or a little charity, when I give I give myself. -- Walt Whitman

Warm-up: DROM, 10 Push-ups/Sit-ups/Squats, 50 Jump Rope Singles - 2 rounds

WOD:

Luck Walking Funges!

40 Walking Lunges

21 BB Thrusters

21 Pull-ups

12 KB Swings

40 Walking Lunges

15 BB Thrusters

15 Pull-ups

12 KB Swings

40 Walking Lunges

9 BB Thrusters

9 Pull-ups

12 KB Swings

7:15 Class: Chip got to experience a one-on-one session. Nice work, this was a tough one, finished in 14:39 (45#, ass. 130, 35#).

9:30 Class: The 3-headed monster blasted through it now. Jennifer earned another Gold Star in 13:03 (40#, green, 35#), followed by Jon in 13:28 (65#, ass., 45#) and Greg right behind in 13:34 (65#, 55#). Great job, guys!

      Chip is done!   

        As is Greg!

Tuesday, November 17, 2009

How could a vision ever be given to someone to harbor if that person could not be trusted to carry it out. The message is simple: Commitment precedes vision. -- High Eagle

Warm-up: 1 min Rope/Run; 1-2-3-4 Burpees, 2-4-6-8 Pull-ups, 3-6-9-12 Squats

WOD:

Squats it is, guys!

Strength: Max reps Back Squats (body weight)

Then:

75 (F: 50) reps each of:

Slam Balls

Box Jumps (20’’)

Push-ups

KB/DB Press (45#)

As soon as you have to stop on one exercise, you must move to another one!

Something different tonight! The boys all hit squats, Jeff S. setting the tone with 230# for 25 reps, followed by Erik (190 - 20 reps), Jeff J. (175 - 16 reps) and Glen (175 - 12 reps). Part 2 of the WOD had Beth participating as well, with JJ finishing in first in 14:01, followed by Beth in 15:36 (12’’, 20#), Jeff S. in 16:04, Erik made it in 17:32 and Glen finished in 17:53. Great job, guys!

      

        It 'aint easy!

Health stats you should know

Stats you Should Know

*This information is taken from www.paleobrands.com

Pretty alarming stuff

How many Americans suffer from Type 1 and Type 2 Diabetes?

Nearly 21 million Americans have diabetes, a group of serious diseases characterized by high blood glucose levels that result from defects in the body’s ability to produce and/or use insulin. Diabetes can lead to severely debilitating or fatal complications, such as heart disease, blindness, kidney disease, and amputations. It is the sixth leading cause of death in the United States. Type 2 diabetes, which accounts for 90% to 95% of all diagnosed cases of diabetes, involves insulin resistance – the body’s inability to properly use its own insulin. Type 2 used to occur mainly in adults who were overweight and ages 40 and older. Now, as more children and adolescents in the United States become overweight and inactive, type 2 diabetes is occurring more often in young people. (CDC)

How many American’s have cancer?

In 2005 over 10 million American’s were diagnosed with cancer (Cancer.Org) and 1,372,910 new cases diagnosed every year.

What is the leading killer of Americans?

Cancer is responsible for 570,280 deaths.

How many Americans are obese?

Obesity is out of control in the United States: 3.8 million people are over 300 pounds, over 400,000 people (mostly males) carry over 400 pounds and the average adult female weighs an unprecedented 163 pounds.

Between 1962 and the year 2000, the number of obese Americans grew from 13% to an alarming 31% of the population.
63% of Americans are overweight with a Body Mass Index (BMI) in excess of 25.0.
31% are obese with a BMI in excess of 30.0.
Childhood obesity in the United States has more than tripled in the past two decades.
According to the U.S. Surgeon General report obesity is responsible for 300,000 deaths every year.
Source: IHRSA/ASK Obesity/Weight Control Report

Overweight and obesity are known risk factors for:

diabetes
coronary heart disease
high blood cholesterol
stroke
hypertension
gallbladder disease
osteoarthritis (degeneration of cartilage and bone of joints)
sleep apnea and other breathing problems
some forms of cancer (breast, colorectal, endometrial, and kidney)

Obesity is also associated with:

complications of pregnancy
menstrual irregularities
hirsutism (presence of excess body and facial hair)
stress incontinence (urine leakage caused by weak pelvic floor muscles)
psychological disorders, such as depression
increased surgical risk
increased mortality

Group Fit vs Group Excuse

Great post from CF Ballantyne:

Group Fit vs Group Excuse
With all my years being surrounded by fitness I have only ever really encountered two types of people. Lets call them "Group Fit" and "Group Excuse".

I know by the end of this blog I will have both people who think I am nuts and people who completely agree with me. If I accomplish that with this piece I really have just proved my point, so here we go. Also I don't mean to be rude in any way, I just want to point out what I have observed over the years.

Group Fit takes a very simple approach to their life. First they figure out when they are going to workout and how it fits into their day. Group Excuse looks into their busy life and wonders how they are ever going to fit a workout into it. That pretty much sums it up, it really is that simple.

The same thing happens when it comes to their diets. Group Fit consciously thinks about what they are putting in their body. They choose healthy alternatives in hopes to control the majority of what they consume. Whether they are out for dinner, on the road or eating with family they are more conscious of what they eat.

Group Excuse uses exactly that, excuses. If it is a holiday great, what a perfect time to over eat with the fam ....... bring on the double decker chocolate cake, bring on my 3rd serving(why not it is the holidays right?) If they are on the road, they take to the excuse you can't eat healthy on the road.... Wendy's here I come.

Now lets take this back a step, I am not saying Group Fit doesn't indulge from time to time, but again in my experience they have a plan for that too. Usually they will rev up their workout intensity and frequency a few days or weeks before. Also they most likely will tighten up their diet when heading into something like the holidays. Do you see what I mean, they consciously are thinking about their own well being. Life and everything that comes along with it revolves around their fitness, not the other way around.

Vacations are one of my favorites, there is no better place to see the difference in these two distinct groups. In fact you can see Group Excuse sitting around the pool actually pissed off that someone from Group Fit decided to go for a morning run before hitting the pool for the day. "They must be mad," they think, "How could you ever want to workout out in a beautiful tropical paradise at 830 am on a Friday morning. This is a vacation, I'll have another Pina Colada please." It is OK though, I am sure Group Fit won't mind that you're mad and I am pretty positive they will still go for that run.

It is no secret why some people are truly fit and most aren't. You know it and I know it. My favorite thing about the whole topic is that fitness is always a choice. There has never been a time in this world where there is more information at the tip of your fingers. We really have no excuses in this matter, just a simple decision. Are you with Group Fit or Group Excuse? Either is completely fine and both have results or consequence to go along with these choices.