2018 Nutrition Challenge

06 Jan
6 weeks.
 
Begins Monday, January 15. “Ends” Sunday February 25.
 
$25 Buy-In. Each participant receives 2 containers.
Additional containers can be purchased for $2/ea. They are BPA-free, microwave and dishwasher safe, as well as leak-resistant.
 
Register by writing your name on the Nutrition Challenge board at the gym and submitting your buy-in $ to a coach.
 
The points will be as follows:
 
1 point for eating REAL FOOD.
Real food was once alive and doesn’t come from a box.
 
1 point for eating NOT TOO MUCH.
Not too much means 3-4 meals per day. No seconds and no snacking. We will rely on the portion-controlled containers to measure our food. Those under 165 lbs. consume 3/day. Those over 165 lbs. consume 4/day.
 
1 point for eating MOSTLY PLANTS.
Mostly plants is just that, every meal needs to consist of mostly vegetables. A plate should be covered with vegetables, then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal. This is not a challenge to see how hungry you can get!
 
1 point for SLEEPING 7+ HOURS.
No amount of working out can undo the negative effects fo a poor night’s sleep. Get your Zzzz’s on.
 
We have sample lists of each food at the gym as well as a FAQ list.
 
You will post your daily/weekly points on the Challenge board at the gym so everyone can keep up with the action! Let’s Do This!!

What’s the Exciting Announcement?

17 Dec

HUGE Thank You to everyone that shared in the festivities this morning! The team workout and Holiday Brunch was the bomb! For those of you that missed our exciting announcement… Here’s a recap!

“The only thing necessary for the triumph of evil is for good men to do nothing.” –Edmund Burke 1700’s Irish statesman turned author, orator, political theorist, philosopher, member of parliament.

What we are building at CrossFit Singletrack is so much more than a gym.

We are condoning a big-picture lifestyle. We are building a community. We are crafting a culture.

It’s how we eat, it’s how hard we work, it’s how we treat others.

Together we are building better humans through character and excellence.

We are destroying mediocrity and the easy way of doing things.

We don’t want easy. We want growth.

My CrossFit journey began in 2007 at CrossFit Agoge in Montrose with John and Kelly Brown. Two people I hold in the highest regard and my love and loyalty to them resonates through to my core.

Agoge?

Agoge (Ah-GO-Gi). What the heck does that mean? In Ancient Sparta, the Agoge was the state controlled education program that was required for essentially all emerging male citizens. The literal translation of Agoge is “upbringing”. The boys were taken from their households at the age of seven to live and learn alongside their peers all aspects of Spartan life. We believe the benefits of CrossFit translate to life outside of the gym. We are building a culture of excellence with supporting each other and asking more of ourselves.

Someone I consider a virtual mentor, Ben Bergeron, owns CrossFit New England. He and his team added two additional locations named CrossFit TILT. An acronym for: Teamwork. Integrity. Leadership. Toughness.

The thought of having a name that really means something has resonated with Kirk, Lanie, Tyler, Evan, and I since day 1. We have spent months brainstorming and with great pride we present to you our rebranding announcement. CrossFit Singletrack will be rebranded to: Stoic CrossFit.

/ˈstōik/

noun

  1. 1.a person who can endure pain or hardship without showing their feelings or complaining.

The real beauty lies in the definition and disciplines of Stoicism, a Greek Philosophy founded in Athens.

The Discipline of:

Perception– How we see & perceive the world around us. A Fixed Mindset vs Growth Mindset. We don’t see roadblocks and failure, we see growth and opportunity. The Obstacle IS the way. Like Jocko says: Ankle injury? Good. Now you can work on your pullups. Evil boss at work? Good. You can learn what not to do as a leader.

Action– The decisions and actions we take- and to what end. This is how we speak to others, how we choose to fuel our bodies, how we treat others, quality of movement within a workout, integrity- our choices when no one is looking.

Will– How we deal with the things we cannot change. As Ben Bergeron so eloquently states: As an athlete, you can control your Training, Nutrition, Sleep, Recovery, and Mentality. That’s it. Other stuff like the weather, an equipment malfunction, a judging error, how prepared your competition is… that stuff you simply cannot control. You can control how you treat your neighbor, you cannot control whether she likes you. It is kindness, compassion, and how we deal with the things we cannot change.

Stoicism. It’s such a beautiful blanket theme. It’s who we are, it’s who we attract, it’s who we surround ourselves with. It’s a BRAND for our beautiful community.

We certainly don’t want to change for the sake of change. This has been thought on for months. Our hearts are leading us and we must follow. It simply feels right. We feel it in our bones!

Thanks to ‘The Daily Stoic’ by Ryan Holiday for the perfect excerpt:

“For philosophy doesn’t consist in outward display, but in taking heed to what is needed and being mindful of it.”

–Musonius Rufus, Lectures, 16.75.15-16

“The monk dresses in his robes. A priest puts on his collar. A banker wears an expensive suit and carries a briefcase. A Stoic has no uniform and resembles no stereotype. They are not identifiable by look or by sight or by sound.

The only way to recognize them? By their character.”

Stoic CrossFit. Welcome to the community. We are honored to have you in the club.

December 2017 Members of the Month – Suzi & Louis

15 Dec

SUZI P.

When and how did you get started with us?

I was introduced to CrossFit about 2 years ago. My son set me up with a coach that came to the house each week to work with me and Kathleen. Then I moved to a gym in GJ and landed gracefully here in Fruita at Singletrack when this amazing crew took it over.

What is your favorite thing about the gym?

The community and coaching…absolutely amazing! Always encouraging, motivational, fun and consistently kind.

What does a day in your life look like outside the gym?

A bit like CrossFit/functional fitness in action.  Early to rise, Gratitude, make the bed, Gratitude, fuel the body and soul, Gratitude, guide yoga, Gratitude, bodywork, Gratitude, tend to the land and zen henz (chickens), Gratitude, early to bed.

Favorite food/meal?

I love food! For the last 2 years have been mindfully Paleo (80/20) with a few whole 30’s thrown in there.

To me food is both an art and medicine that nourishes the body and soul.

So, a favorite cheat…Boulder Chips!

Name one thing you are super proud of.

That would have to be two things that I am so very proud of…the boys.

Grateful to be picked as their mom!  Antonio (24) and Dante (22) are amazing, driven, inspirational and just overall nice guys that just happen to be CrossFit Coaches.

How has failure, or apparent failure set you up for success? Do you have a “favorite failure” of yours? 

Failure does not only teach me what I am doing wrong, yet how I can do it better or right the next time.

My work is not to avoid the failure, yet embrace and overcome the “fear of failure’.

When we meet failure in life, we have 2 choices-give up and lose hope or use it as an opportunity to dig deeper and find our inner strength.

A favorite failure does not come to mind, though CrossFit brings my opportunities to light each and every day with a big ol’ piece of humble pie.

“Success is not final, failure is not fatal: it is the courage to continue that counts” Winston Churchill

In the last 5 years, what new belief, behavior or habit has most improved your life?

Every day there is another opportunity, gift, teaching and lesson to enhance my life or the life of another. In the last 5 years, I have experienced tremendous change and growth in my life practices.  The list is long, yet the one that is a belief, behavior and habit which has had the most overall impact for me has been CrossFit.

Name one life goal?

Bring joy and cause no harm.

Who do you nominate for the next member of the month?

Mark Connolly, a fearless warrior friend from a previous lifetime.

LOUIS A.

When and how did you get started with us?

I started at CFST in August 2016.  I knew Nick Peck personally through work and decided it was time to get my ass back in the gym.  I have been involved in CrossFit since Feb 2011.

What is your favorite thing about the gym?

The family!  The owners!  The coaches!  The gear!  The location!  The programming!

All of it.  If I had to pick one thing I would say … the knowledge of our coaching staff.  I have made so many progressions in just over a year thanks to the little “tweaks” and what I call “nuggets of knowledge” that have been bestowed upon me from our coaches. 

What does a day in your life look like outside of CrossFit?

Werk, werk, werk, werk, werk (in my best Rhiana voice).  My work schedule is pretty consistent and that actually helps me to stay consistent in the gym.  I thoroughly enjoy my job and that also helps.  Outside of work and CrossFit I enjoy Muay Thai kickboxing and a little Brazillian Jiu Jitsu.

Favorite food/meal?

Easy … Pizza … but nowawdays its gluten free 😉

Name one thing you are super proud of.

My family.

My wife Deborah is one of the hardest working athletes I know and has accomplished so much.  She keeps me motivated and calls me out when I’m a pansy.

My daughter Eden works hard in school and gymnastics.  Her teachers and coaches love her work ethic and her compassion for others.

They both keep me on the path.

How has a failure, or apparent failure, set you up for later success? Do you have a “favorite failure” of yours?

Oh boy, great question.  Win or Learn.  I have failed at so many things it would be impossible to pick one in particular.  If I think about how many times I failed to get my first muscle up, I can apply it to anything in life.  First, you have to build enough strength to be capable of doing the movement.  Then, sometimes it doesnt matter how many times you try, if you are doing it wrong, you will not succeed.  Someone needs to tell you what you are possibly doing wrong in order to make changes.  Then, you have to be willing to take the criticism and actually make the adjustments.  Win or Learn.

In the last five years, what new belief, behavior, or habit has most improved your life?

Diet, hands down.  I’d been eating what I wanted, when I wanted and was not really concious about what I was putting in my body.  After being at CFST for about 6 months I knew I couldnt sustain my workouts on what I was eating.  I read a couple of books and did some research into the science of my own body.  I tested specific food groups to see how they affected the chemistry of my body.  The results were very intertesting both scientifically and mentally.  I made some major changes and some subtle changes but I havent looked back since. 

Name one life goal.

Get certified to SCUBA dive.

Who do you nominate for next Member of the Month?

The Martinez Boys!!

 

November 2017 Members of the Month – Roy & Linda

13 Nov

LINDA C.

When and how did you get started with us?

I first attempted CrossFit with my friend Gwen in 2014 at CrossFit Junction, after that class I knew I was too old and uncoordinated to attempt CrossFit. In 2016 a “Box” opened a mile from our home in Fruita and I went to the Open House. On April 1st, April Fool’s Day, I attended my first class. I don’t know what possessed me to walk into the gym that day, but ever since then I was hooked. I remember trying to do pushups and box jumps and thought that I was completely crazy. Then I won a month’s free membership and I had to go another month. Every month that I went I thought that I was crazy, questioning my sanity every day for about 6 months. I finally convinced my husband to join and I felt more committed. Now my kids have joined and I can’t quit. At first it was fun competing with my daughter and outdoing her on everything. Now it’s a dream.

What is your favorite thing about the gym?

The people, the coaches, the overall atmosphere. Amy, Kirk, and Lanie are awesome – and we already miss Evan. I like that there are all ages and abilities. I love how it makes me feel. There are days that I feel like I can keep up with the 20 year olds and then there are days that I question what I’m doing… trying to even work out with the 20 year olds. Everyone is so positive and encouraging though. I love to see the progress that all of the members have made and how everyone is able to challenge themselves day in and day out. They even let our granddaughter participate!

What does a day in your life look like outside of CrossFit?

I work part-time at Grand Valley Surgical Center. I’ve been an RN since I was 20 years old. I started out as a NICU nurse at St. Mary’s and over the years it has been so much fun to see the precious NICU babies and their families that have grown up into healthy adults and started families of their own. It’s been a very rewarding career. I enjoy hiking, biking, winter sports, and time spent with family and friends.

Favorite “cheat” food/meal?

I love food in general. I’m not sure I have a favorite cheat food/meal. One of the reasons I work out is to eat. I don’t have nearly as strong of willpower as Roy. Often times we will be out to dinner and he will order a healthy salad while I go for a Cheeseburger.

 Name one thing you are super proud of.

I think I’m super proud of the lifestyle that we have tried to live and instill in our kids since we were young parents. Roy and I used to run a lot while the kids were younger and have ran countless races throughout Western Colorado, including Imogene and the Golden Leaf Half in Aspen. As we got older we ran less, however we have always tried to stay active from hiking, going to the gym, and now trying this crazy thing called CrossFit. My friends and some of my co-workers think that we are crazy, but we love it. It challenges us mentally and physically.

Choose your age forever… what age would you choose, and why?

I miss my 20-year-old body, but I really enjoy my age currently. Our kids are grown and out of the house with families of their own and we have a pretty laid-back lifestyle. We are close to retiring and are enjoying our time spending it with our grandkids, traveling, and enjoying company with friends.

What’s the best gift someone could give you today?

I think the greatest gift would be time. Time goes by so fast. Before you know it, your kids are grown and you see yourself on the other side of the pendulum. It’s great to go to the gym and see people in their 20’s and think that it doesn’t seem that long ago when you were there yourself, starting out your career, with a young family, and all of the ambition and drive in the world.

Name one life goal.

One life goal would be to win the lottery so I can travel the world. Roy and I have been to many places such as Machu Picchu, Costa Rica, Tahiti, Ecuador, Israel, Jordan (Petra), and other tropical places. I would love to travel more and go on many other adventures. I’m not one to sit still for very long so whether Roy likes it or not I’m always trying to plan our next trip or adventure. I also want to continue to stay active physically and mentally to keep up with our kids and grandkids and show them that age isn’t anything but a number. Or I want to make it to the CrossFit Open when I turn 70!

 Who do you nominate for the next Member of the Month?

For next member of the month I nominate Suzi. She is so inspiring in so many ways. I love her fit and active lifestyle and I would love to know more about her personally.

ROY C. 

When and how did you get started with us?

I started CrossFit reluctantly after Linda talked about it nonstop. I was enjoying my usual routine at Gold’s Gym doing some light cardio and weightlifting and never even considered CrossFit. After Linda’s persistence one day I finally relented and went to a class. At first sight, it was a little intimidating wondering what all of these crazy acronyms were and who all of these extremely fit people were that were half my age. Then people started coming up and introducing themselves and the coaches were so helpful and encouraging. It went from intimidating to encouraging in a matter of minutes and I was hooked until class started. I was never so sore in my life, but Linda once again told me that the only way to cure that was to keep going so I did.

What is your favorite thing about the gym?

Of course, the coaches and the members are the best thing about the gym. Aside from that though I am hooked on some of the workouts. To be able to accomplish a toes-to-bar movement, an overhead squat, or a deadlift is something I never thought I would be doing at my age. CF makes me feel younger and I always leave feeling better about myself. I may not always want to go to every class, but every time I leave I have a feeling of accomplishment and satisfaction.

What does a day in your life look like outside of CrossFit?

I work as an estimator for United Companies here in Grand Junction. I have been in construction nearly all of my life and it’s all I know. Outside of work, I enjoy riding my Harley, travel, reading, hiking, naps, and spending time with Linda.

Favorite “cheat” food/meal?

Favorite cheat meal would have to be chocolate. I love dark chocolate candies and chocolate ice cream. I usually eat fairly healthy, but I also have weaknesses for spicy hot wings and fries.

Name one thing you are super proud of.

I am super proud of the legacy that Linda and I have created. We moved to Fruita over 20 years ago and really focused our lives on our faith and our family. We were very involved in our kid’s lives, taking them to various sporting events and being engages in their lives. We are still a fairly close-knit family and I think that we have focused our lives on trying to be good parents and have a committed marriage. I enjoy being a dad for my kids to still call for advice and being a “papa” to my grandkids. It’s a sense of satisfaction seeing your kids raise kids and feel that you did something right.

Choose your age forever… what age would you choose, and why?

I would probably say somewhere in my 40’s. I was really involved in running during my 40’s and was probably in the best shape that I have ever been in. I loved running back in the day and the places it took me mentally, physically, and spiritually. After lower back problems and sciatica I had to slow down on my running, but I still miss the runner’s high that it gave me. I think that CF has really helped to replace running and I enjoy the variation that it gives me. And I can run a little again. I’m convinced that it is therapeutic.

What’s the best gift someone could give you today?

I think the best gift someone could give me today is the ability to travel back in time. If so I would go back and tell my younger self not to stress about some of the little things. To tell myself not to worry and that in 30-40 years you will look back on your life and be happy and content with the way you lived your life.

Or a new Indian Motorcycle.

Name one life goal.

Retire and then keep up with my bride Linda. She’s constantly planning trips, adventures, or something to do. She’s always on the move and I want to be able to keep up with her as we age.

Who do you nominate for the next Member of the Month?

For next member of the month I nominate Louis. I usually go to the same evening classes with him and he is someone that is constantly pushing himself and challenging himself. He is a great guy and one of the first people I met at CFST. It would be great to learn more about him.

 

October 2017 Members of the Month – Emily & John

11 Oct

EMILY T.

When and how did you get started with us?

I began at CrossFit Singletrack in April of 2016 shortly after it opened. I had heard about CrossFit before from my husband a while ago and we actually almost tried it then, but chickened out! I had not been working out consistently for about four years previously. My mom asked if I would try this new gym with her close to her house in Fruita. I had a feeling I would like CrossFit, and I was right! Best decision ever.

What is your favorite thing about the gym?

I can’t just pick one! Of course, the people. Related to that, there is a vibe there that just makes you want to keep coming back, which, I don’t believe any other gym can offer! I also really like that there is a movement to push yourself to improve and get better without pressure. I really love coming to the gym everyday and I am bummed when I do not make it.

What does a day in your life look like outside of CrossFit?

My husband and I like to be outdoors as much as possible. We camp, bike, hike, etc. with our two dogs of course. If it is a school day, you will find me running around our classroom with my fifth graders.

Favorite “cheat” food/meal?

French Fries. And beer. And Nachos… I could go on… J

Name one thing you are super proud of.

I am proud of my husband for being a badass, rock star person. I do give him a hard time for being good at everything (we all want to, don’t lie) but it is pretty cool. He is the hardest working person I know and it really is not luck that he can do all the things, all the time, really well.

Favorite thing to do on a rainy day?

Watch movies and take naps.

What’s the best gift someone could give you today?

The gift of time. Since that is impossible, I would also take some NoBull shoes 😉

Name one life goal.

Spread the love, man. I think life really comes down to how we impact others. I am trying to choose to not only make my family and myself happy, but everyone I meet. So I basically want world peace…no pressure right?

Who do you nominate for next Member of the Month?

I nominate CFST OGs Linda and Roy because they are the best and we all want to be like them when we grow up.

 

JOHN T.

When and how did you get started with us?

I had been following Crossfit and its growth for years and had always wanted to try it. Emily turned out to be the one to jump on the bandwagon first. I started coming a month or two later, after I saw how great the coaches and community were. I tend to get hooked on most sports that I try (especially the training aspect). Crossfit allows me to partake in fun and varied workouts, while still maintaining great fitness for cycling and rock climbing, which are my other two hobbies.

What is your favorite thing about the gym?

My favorite thing about our gym is its ability to bring together people from all different walks of life. I think that it is great to have people from all different faiths or no faith, different political affiliations, people of different sizes and ages, occupations, and different upbringings. We all work hard everyday, then show up to better ourselves together and create stronger, more resilient humans. We talk, laugh, and congratulate each other on our hard work. I look forward to it every day.

What does a day in your life look like outside of CrossFit?

A normal day in my life involves waking up at 5:30am(depending on my schedule), getting to work at 6am, then proceeding to manage a team that operates four 100ft. long tunnel kilns and some smaller kilns that fire ceramic substrates up to 3000 degrees. The job is not glamorous but I am proud of the hard work that I have put in to become a manager at Coorstek. I get off at 2:30pm and some days go rock climbing at the Grand Valley Climbing center. Otherwise I do as many household chores as I can before Emily gets home and we head to the gym. After we normally make some dinner or go over to eat dinner with either one of our families. Then we walk the dogs, shower and go to bed. An ideal day for me would involve much more time with wife, climbing, crossfit, cycling, traveling, etc…

Favorite “cheat” food/meal?

I love sweet foods of all sorts but try to stay away as much as possible. Matcha or green tea flavored ice cream has been my favorite cheat food in the last year or so.

Name one thing you are super proud of.

I am super proud of my amazing wife for always striving to be a better human in all ways, and for making me a kinder and more thoughtful person. It baffles me how much she puts others before herself and how caring she is. My goal in life is to make her proud of me.

Favorite thing to do on a rainy day?
Go to the gym, video games, guitar, movies, maybe a stroll in the rain.

What’s the best gift someone could give you today?

I will go the selfish, materialistic route with this one and say a matte black Tesla P85d with AWD. I can dream can’t I?

Name one life goal.

My life goal is to retire before the age of 50, so I can volunteer my time to help others and spend quality time with family, while also being jacked and tan…

Who do you nominate for next Member of the Month?

I nominate another badass power couple, Linda and Roy. They are super cool masters athletes and great role models.

 

September 2017 Members of the Month – Joe and Mike

11 Sep

Joe L.

When and how did you get started with us?

I got started in April of this year after caving into peer pressure from my wife & mother-in law.  Even my father-in law told me about CF, but my mother-in law is pretty persuasive.

What is your favorite thing about the gym?

The people, the coaches, and the overall positive atmosphere that CF brings.  I love the diverse crowds of people that CF brings together as friends and almost like a big family.  I look forward to getting up in the morning and working out with the crew.

What does a day in your life look like outside of CrossFit?

After CF I help get my kids off to school, feed cows, farm all day, pick up kids from the bus, take them to practice or pick them up from practice, feed cows again, help with dinner and/or dishes, homework, shower, and then bed.  I like to think it’s daily organized chaos.

Favorite “cheat” food/meal?

Beer. I like beer & hot wings. It helps my figure J.

Name one thing you are super proud of.

Ability to adapt to changes.  Last year my father passed away at the age of 60 from a heart attack.  It was a big decision for my family and I to quit my job to take over the family farm that has been in our family for 4 generations.  Since then I’ve tried to adopt a healthy lifestyle.  Losing someone you love is extremely hard, but it also gave me the push I needed to get to the gym.  I see the impact that it’s had on my family and I want to be a good role model for my kids in all areas.  I still love the occasional beer & wings, but teaching my kids the importance of working hard on a daily basis whether it’s at the gym, at work, at school, or in sports, is important to me.  Crossfit wise I’m proud to get double unders before my wife!

What’s your favorite holiday, traditional or not?
Thanksgiving.  I love to pig out, spend time with family, and be thankful for all of the great things that I have in my life.  4th of July is also a close 2nd b/c I like to blow &%$# up!

What was your dream job when you were a kid?

Dream job was either a Veterinarian or to race motorcycles.  After my first O-Chem class in college I realized I didn’t want to be a vet any longer.  Also, I got too many concussions from racing motorcycles.

Name one life goal.

Crossfit goal is to keep getter better everyday and to not be sore when I wake up in the mornings.  Life goal is to be a good husband and dad and to be someone that my kids look up to.

Who do you nominate for next Member of the Month?

I nominate the Dynamic Duo-John and Emily Tinker.  I want to give some love to the evening peeps that I never see and both of them are pretty damn impressive.

Mike McIntosh

When and how did you get started with us?

I started in late March of this year. I’ve bounced around different training styles for several years. Everything from powerlifting/bodybuilding to long distance running, always unable to stay committed to a single “style” of training long enough to be satisfied with my results. I’ve had several friends suggest CrossFit would be a good balance for me that I may be able to stay committed to. After a buddy started coaching at Singletrack and after an extended break from the gym I figured it was as good as a time as any to give it a try. I’ve been hooked since and love the balance.

What is your favorite thing about the gym?

I’ve only been to early morning sessions. So, I’d have to say the early morning crew and coaching. Starting the day off the right way with good people and good energy. Doesn’t get any better than that.

What does a day in your life look like outside of CrossFit?

Semi controlled chaos. My wife and I both work and we have two kids below 4. So, it’s a blur of drop offs, pickups, meals, baths, appointments, laughing, crying (mostly them), saying “don’t make me repeat myself” repeatedly, band aids, singing, dancing, and Moana.

Favorite “cheat” food/meal?

Hot Tomato hands down. I am a weekly regular. And just about any baked goods.

Name one thing you are super proud of.

Maybe a bit off the intended course, but our group of friends. I’ve managed to be lucky enough to have the same group of close friends for 30 years. Maintaining relationships, of any kind, is extremely difficult. So, to do so with the same group of guys you met in kindergarten is rare.

What’s your favorite holiday, traditional or not?
My wife is a phenomenal cook. So, I’ll just say all the holiday meals. We have made a tradition of the same meals for each holiday. Most are standard, Easter is rack of lamb, St. Patty’s Corned beef, Thanksgiving Turkey, but on Christmas eve we do a big lasagna and Christmas day is bone in Prime Rib. Though if I had to choose one I’d say Christmas and Christmas eve. Great food, happy kids, and family.

What was your dream job when you were a kid?

Pro fisherman. Something like Bill Dance without the fish kissing.

Name one life goal.

Raise well rounded, intelligent, confident, disciplined kids that will earn their way through life.

Who do you nominate for next Member of the Month?

Since I don’t make it to afternoons or evenings, I don’t know a lot of those members. However, I usually look for one name to gauge the previous days workout… the machine that is John Tinker.

Not just any bracelet…

04 Sep

CROSSFIT SINGLETRACK bracelets $1. BE THE EXAMPLE.

We have a new retail item. It’s a silicone bracelet. They’re $1 each and available in a ton of colors. Our cheapest item, yet possibly our most impactful.  Here is the WHY:

REASON #1:  Our current book of the month for our coaching team is ‘The No Complaining Rule’ by Jon Gordon. Tim Ferris talks about the book ‘A Complaint-Free World’ written by Will Bowen. The infamous UCLA basketball coach John Wooden often speaks of these 3 rules: Don’t whine, Don’t complain, Don’t make excuses. Jocko Willink talks daily about optimizing non-ideal situations. Hurt your knee and can’t squat? Good- now you have time to work on your pull-ups.

What constitutes complaining?

Well, there’s the obvious bitching and moaning. We are all aware of that. But it’s so much more! It’s anything that opens the door to negative interpretation or was has some bad vibes attached to it- like:

Toes to bar AGAIN?!  It is soooo HOT outside.  Change the music- this song sucks.

I hate running.  Gossip.  Criticism.

Whether you are aware or not, every single word that comes out of your mouth has an impact- be it positive or negative. Your kids hear you, your spouse hears you, your boss or employees hear you, fellow gym members hear you, your coach hears you.

Most importantly… YOU hear YOU.

This is an active exercise in bringing awareness to and improving our self-talk. If you can’t do something about a situation besides complain… you cannot control it or offer a positive solution, let it go. Each time you catch yourself complaining, switch wrists. Try and make it 1 whole day without complaining. Then 1 week. Then 21 days. Then all the days. 

REASON #2:  Thanks Andy Stumpf. The bracelet says CrossFit Singletrack. It also says “Be The Example”.  From the book ‘Wooden’:

“There is a choice you have to make, in everything you do. And you must always keep in mind the choice you make, makes you.” –Anonymous

We have all heard that Integrity is doing what is right when no one is looking, when you know you will never get credit for a certain good deed.

The community our coaches and athletes all play a role in creating, fostering, and modeling is a culture where we are constantly striving to be better than yesterday. This mission spans far beyond making it to the gym each day, eating some vegetables, and drinking water. And it is damn hard work. Pick up that piece of trash. Make your bed. Return something you did not pay for but ended up in your grocery bag. Help someone in need. Our goal is not to only help you get fitter, stronger, and healthier. We hope the hour you spend here each day translates directly to your conscious effort to be a better human. A better parent, spouse, boss, employee, neighbor. ‘Have you ever heard: “Your actions speak so loudly that I cannot hear what you are saying.” Again, ‘Be The Example’ serves as a reminder that someone is always watching what you do, even if it’s just you. Especially if it’s just you. Build some street credibility with yourself.

REASON #3: You like pink and it matches your shirt. You like blue and it matches your shirt. Both totally valid reasons to wear a bracelet.

August 2017 Member(s) of the Month

08 Aug

PAUL SIMMONS

When and how did you get started with us?

I came to CFST in July 2016.  I’d been reading a book called “The Finest Traditions of My Calling,” by a doctor who was comparing the coaching philosophy of CrossFit with how good doctors should “coach” patients – “scaling” advice and treatments to what the patient can do, meeting them where they are.  The author himself loved CrossFit, and since I’d been wanting to get back into regular exercise for awhile but lacked the discipline to do it on my own, I decided to give my local gym a try!

 

What is your favorite thing about the gym?

That’s a tough one.  I’ve really enjoyed meeting the people who attend regularly.  Despite our different backgrounds and careers, we have our dedication to getting a little better in common.  More specifically, I have been particularly inspired by the veterans who attend our gym – foremost of whom are Coaches Amy and Evan.  The presence of these brave men and women, the silent witness of the service flags, the performance of Hero WODs, has renewed my patriotism and dedication to live my own life in a way that honors the sacrifice of our veterans.

 

Would you rather have the ability to be invisible or to read minds?

Both of these super-powers would terrify me.  There is so much about people’s private lives and thoughts that I think we are better off NOT knowing.  But…I’ll play along.  I guess I’d prefer invisibility.  I think I could overcome some of my social anxiety if I could go places without being seen.

 

What does a day in your life look like outside of CrossFit?

There’s life outside of CrossFit?  I spend most of my day either at St. Mary’s Family Medicine clinic or at St Mary’s Hospital.  When I’m off, it’s usually running errands, doing small stuff around our house, doing laundry, and so on – keeping our household running.  I’ll occasionally go shoot guns for fun, and I love movies though we don’t go as often now that we moved to Fruita.  I love to read, though I don’t spend as much time reading as I should!

 

Favorite “cheat” food/meal?

Jocko Willink calls them “sugar-coated lies,” but I love donuts.  Especially the maple-frosted ones, or blueberry, or cherry chip…really any donut.  Courtney and I have a pathologic love for Doritos and potato chips, too.

 

Share one weird fact about yourself.

Some of you may know that I’m hard of hearing.  I have about a 30% hearing loss in both ears, from being born premature.  There are two odd parts to this:  first, I learned sign-language in college and was a sign-language interpreter for a few years (though I’m super-rusty now).  Second, one of my medical school professors was the doctor who took care of me at Children’s Hospital when I was a sick newborn!  One weekend during med school,  I was visiting home and my dad recognized the professor’s name!  When I went back to school that week, I asked the professor what he’d been doing in 1973, and he said, “I may have been taking care of you!  I wondered if this would happen one day!”

 

What’s your favorite holiday?
Christmas, no contest.  I was raised in a religious household, and although I’m no longer religious myself, the Christmas season still has a lot of emotion and meaning to me.  I love that we have a month of the year where it seems like people are just nicer to each other, when we think about the less fortunate, and when we hope for peace on earth.  That’s a pretty decent holiday that can do all that.

 

What was your dream job when you were a kid?

Like many little boys, I tried on a lot of different jobs.  I wanted to be a soldier for a long time – but my vision and hearing aren’t the greatest (as I mentioned).  Believe it or not, I wanted to be a Baptist pastor for many years, too, which is part of why I went to Baylor University, a Baptist college in Texas.

 

What’s your profession?

I have a unusual job for a family doctor.  I teach and supervise residents, who have graduated medical school, but are in their three-year period of specialty training.  So, I spend most of my day teaching and supervising in the clinic or at the hospital, doing administrative stuff, and occasionally seeing my own patients in clinic.  There’s a lot of variety to the job, which I love, and since I’m kind of an academic/nerdy type, I also love the challenge of keeping up with the medical literature and the super-smart folks I’m surrounded by.

 

Name one life goal.

As I mentioned on Facebook, I have never learned to swim.  I want to defeat that fear and learn that important skill.

 

Who do you nominate for next Member of the Month?

He’s a quiet giant, but I suspect there are depths there we would all like to know.  I nominate one of favorite guys from the awesome folks of 0600 – Joe Landini.

SARUULTUYA JAMIYANSHARAV 

When and how did you get started with us?

I joined the gym from the day 1 when it was opened. I was at the Open Gym day and met Coach Amy for the first time. I knew former coach Kevin from the other gym I used to go before, and he let me know about the opening of the new gym. I don’t live in Fruita, but I really like to come out to here to work out or hang out with my friends.

 

What is your favorite thing about the gym?

I love the people and the atmosphere. I feel very comfortable, supported and encouraged to do better every time I am there. I like the training approach of the coaches and creativity they come up with on a daily basis.

I also love the reverse hyper.

 

Would you rather have the ability to be invisible or to read minds?

I don’t want neither one of those. I like things to be mysterious, challenging and even sometimes impossible to reach. Otherwise, life would be so boring. I love adventures.

 

What does a day in your life look like outside of CrossFit?

My three kids and my handsome husband make my day to day life fun 😉 I work full time at HopeWest as a database administrator. So, I play with data for eight or more hours a day. I also run my own small business on the Internet and a nonprofit organization which I founded with my other Mongolian friends in the US. So, me, a tiny mouse, am running in my little spinning wheel. Head up and smile on J It is a good way of building stamina.

Of course, like any other Coloradan, I enjoy outdoor activities a lot.

 

Favorite “cheat” food/meal?

Noodles, noodles and noodles… Does wine count as a “cheat something”? If so, I cheat a lot with the combination of the two :p

 

Share one weird fact about yourself.

I wash my hands all the time. Tens of times a day. I have been like this ever since I was very little. :p

 

What’s your favorite holiday?
Mongolian New Year is my favorite. And it happens sometime in January or February depending on the lunar calendar, every year. We prepare a lot of traditional dishes and dress in traditional outfits. This is the only time of a year we can see all our family members, extended families and relatives.

 

What was your dream job when you were a kid?

I wanted to become a pilot. But my parents did not support that idea at all; they thought it was a very “manly” job. I regret that I gave up my dream. However, I ended up marrying a pilot 😉

 

What’s your profession?

I am a mathematician by education. In terms of career, I am an Information Technology professional specialized in data mining and analysis, and IT project management. Outside my work, I love creating web sites and writing.

 

Name one life goal.

I want to write a book for teenagers and want to inspire them to build big dreams, get out of their comfort zone and travel far away. I remember a part of Mongolian poem which says “Youth, go to a place where wild ducks can’t reach and bring back knowledge and experience”. When I think about this, I think about the young kids who are shy or afraid of doing something different than anyone. I want them to go after changes, try something else and not be afraid of being different. The world is big and there is so much out there!!!

 

Who do you nominate for next Member of the Month?

Whoever did the most progress in terms of CF performance and goes to early morning sessions. I have never really had a chance to work out with early birds. So, I want to get to know at least one of them.