February 8, 2011


February 8, 2011

Take a Look Back

Today's challenge (other than the WOD) is to look back at the day you started CrossFit and see how far you've come. What can you do now that you couldn't do then? Are you stronger? Are daily tasks easier? Do you have more endurance? Flexibility? Are you now doing anything that you never thought you'd be able to do?

Too many times, we compare ourselves to others. The girl next to you can do more pull-ups…so what? Your workout buddy's Fran time is a minute less than yours…big deal! It's about YOUR progress, YOUR goals.

Slow down and look at all you've achieved. You should be very proud of yourself.

Post thoughts to comments.


Workout of the Day:

For time:
15 Thrusters 135/95
15 weighted Pull-ups 35/20
21 Thrusters 95/65
21 weighted Pull-ups 20/10
36 Thrusters 65/45
36 Pull-ups

24 Responses

  1. Jennifer Budde

    I can finish every WOD. When I started I couldn’t
    even finish most WODs. Now I can do box jumps
    on a box instead of the steps and I can jump
    rope much better than when I first started. Excited
    to someday RX anything…Lol.. But Most of all I can say
    I didn’t quit, I kept showing up more and more
    5-6 times a week now. I have come a long way
    and feel great! Thanks Rob and Wendy, Greg,
    Cam and Jake for supporting me!!!!

  2. Lil' Rach

    Wow! Where to begin. In a nutshell, I have learned more about my body and what it can do in the last year than my previous 40 years combined! I am amazed at the things I have accomplished and look forward to setting new goals (a muscle-up would be nice!). But none of this would be possible without the great people and trainers at Crossfit Vero Beach. It really is an extraordinary place! Peace out. πŸ™‚

  3. Will

    I was unable to hardly do any pull ups and lopping. Ha ha. But thanks to my short time at CFVB I can do both and I feel myself getting better and better. Paleo has become a way of life now and I feel so much netter every day. I can’t say thank you to any one person. Everyone has welcomed me and made me feel like a part of the family. I can still remember telling rob and Wendy my goal was to Rx at least one WOD. As I progress I have been able to Rx a few of the WOD’s. CFVB is definetly a family type atmosphere. And to those I know and don’t. Thank you.

  4. Debbie D

    The list is pretty long, but pullups are close to the top. Rope climbs are the most recent. And being able to fit into as many conversations as possible how much you can deadlift is pretty fun. That tendency comes after the second glass of kool-aid.

  5. Brenda

    Wow what can I say, I have accomplish so much rope climb, my first strict pull up and best if all my kids are involved and excited. Tiff making nationals. Rob, Wendy and the Crossfit family have change my life πŸ™‚

  6. don

    When i started i could hardly do a sit-up,no way pullups. Hadn’t skipped a rope in 40 years,couldn’t run a block. Squatting was difficult, climbing a rope near impossible. Cross-fit has changed everything . I have lost a lot of body fat,my energy has improved. I am in the best shape of my life,I do things now that I wouldn’t have thought possible. I sleep so much better and feel great all the time. I feel quilty that my life is so great ,I wish everyone that doesn’t feel good each day could just exercise, eat more of the paleo life style and get their life back. The people at cross-fit are the icing on the cake! Thanks to everyone that has made this journey with me. You know its not easy, but well worth the effort!

  7. Tara

    This whole thing is really sappy!
    Ok, I guess I will follow the crowd. I’ve accomplished a ton since being a CrossFit. I will be celebrating 2 years coming up in March. Pull-ups, rope climbs, HSPU, snatches, dubs…..these are just a few of the things that I can do now. When I first started I thought that I would never get where I am at now, RXing most WODs, thought it may take me a lot longer than anyone else. This is the only fitness program I have ever stuck to and am happy I did. Everyone at the gym is great and very motivating but without Kristi and Chris I would have never been there. Now I have Jessie and Joe there with me every afternoon to compete with. Plus, I love all the shit talking that goes on between everyone else….keeps you on your toes.
    Wendy and Rob are great motivators and instructors. Plus they slap ya around some when you need it.
    Alright, this is getting to be too much for me. I’m out!

  8. Joey

    Crossfit has changed my life! I’m 25 pounds lighter and a whole lot stronger than when I started! I never would have thought of doing ring dips, muscle ups, deadlifts, thrusters, snatches, overhead squats, wallballs, double unders, clean and jerks or box jumps, all of which I can do now. Not to mention being apart of a pretty amazing family of athletes! Thanks Rob and Wendy for opening crossfit and Alex for talking me into trying it out! I’m hooked for life!

  9. John

    2 years at end of April of drinking the Cool Aid. Feel like something is missing when some part of my body doesn’t hurt. Could never do a pull-up, rope climb or HSPU prior to CF, much less deadlight 405 libs. The list is endless from the people to the self empowerment. I just like the fact that when I see myself in the merrior I don’t cringe with distain, but actually like what I see. Thanks Wendy and Rob.

  10. I’m doing all sort of things I never thought I’d do…muscle-ups, HSPU, Olympic lifting. When I started, I didn’t even do an air squat very well! Because of this healthy lifestyle, I have peace with food and don’t yo-yo with my weight. I’m getting stronger with age. I’m more flexible. And along the way, I gained the most awesome friends!

  11. Chris H

    All of the above. I about died doing the intro WOD 2 years ago. Now I can Rx most of them. Thank god for Crossfit Vero Beach!

  12. kristi

    Do we need a group hug or what?
    When I first started CF with Tara I will admit I was one of those girls who just wanted the free week trial (had to get ready for spring break 2009 baby ow ow). After that week (rhabdo and all) I was hooked and my life hasn’t been the same since.
    I enjoy looking back in my cf folder and seeing how I use to do on things as compared to now and it really is so crazy. I can remember using the bar for a majority of my lifts, I can remember doing jumping pull ups anytime a pull up wod came up, I can remember doing inverted push ups to sub for HSPU, and doing what felt like a million singles to sub for double unders. There are some days when I can’t walk correctly or it takes a little longer to bend down to pick things up but knowing you all are feeling that pain with me because you did the wod too keeps me coming back for more.
    Rob and Wendy: I love you guys and I am so glad you felt the need to share your love of CF with Vero Beach. You guys are such incredible trainers, wonderful people and terrfic friends.
    To the other members: thank you for being who you are and making this place so special. You are each such an inspiration.
    PS: Tara that is the sweetest thing you have said to me πŸ™‚

  13. Mrs. Kanuckles

    Lets all gather around a campfire and sing Koombaya while we do mobility stretches and wrist taping drills.

  14. Two years ago I didn’t know what crossfit was and so never imagined becoming a certified Level one trainer. This was a big accomplishment for me this year. I love teaching, training and helping everyone. Thank you Rob and Wendy for giving me that opportunity. I never imagined doing 100 pull ups in one workout. I didn’t know double unders were even possible and the oly lifts have been amazing to learn. Stronger, more flexible and better endurance, absolutely!!! I have never felt more at home than when I am in our box. Thanks to everyone.

  15. We are up for the group hug and what a great group CrossFit Vero Beach has! Charlie and I both remember our first Wod and there was no turning back.Whenever someone new starts I usually hear them say I don’t think I can ever do a pullup, climb a rope or do more weight. Wrong you will, there is something about the unity of crossfitters especially at our box that makes you want to push and excel to the next level.What is more fun than attaining my goals is seeing someone else like Margaret Atherton climb the rope Saturday, what a rush! Steve, in the above picture is in our Tues,Thurs 9;30 am class has done great, Steve look how far you have come! Thank you Rob & Wendy for the great coaching & for bringing CrossFit to Vero Beach

  16. Lucy Lu

    Crossfit has taught me a lot about myself: the good and the bad things but the one thing is I want to come back. I love the humility it gives me and reminds me of the strength that I really do have if I give it a try. With an atmosphere like that it’s easy to do. Rob, Wendy, and all my CF family whether I know you or not, thanks for being there every day. You make it possible.

  17. Margaret W.

    When I first started Crossfit about a year ago, I thought weightlifting wasn’t very feminine and I didn’t want to lift anything too heavy lest I become too muscular looking (LOL)… Wow, has that perception changed. Now I think weightlifting is fun and muscles look way better than flab..at first, I was huffing and puffing on a slow jog, doing jumping pull-ups and taking a rest, and laughed when I had to do 30 timed air squats, that seemed impossible! in fact, I didn’t finish them if I remember right. Now I think doing 50 air squats isn’t that bad, can run (not jog) without breathing to hard, plan to get my real pull-up sometime soon and really look forward to eventually climbing the rope all the way up.
    The thing I love most about CFVB is that everyone is so supportive, even when they are giving you crap for being a wuss. Also, I never feel bad laying flat out on the floor and making an exhausted sweat angel (Can you imagine doing this in another gym?) I know that people will just step over me and know that I’m just catching my breath. I love cheering on all the other athletes in the WODs and personal accomplishments and I love getting to go to a gym where well mannered dogs and kids are part of the scene.
    Rob and Wendy, thank you for putting up with me and making CFVB the kind of place I look forward to going to.

  18. Ol' Tiney

    Everyone must be on their CFVB period…everyone is so emotional! I love it though. πŸ™‚ Alex you yet again had another funny comment..you have been impressing me lately. I def. feel faster and stronger than when I first started. I used to be involved in boot camps which were great but I was def. in for a rude awakening when I stepped into Xfit a year ago. I thought I was in shape and was used to being one of the top athletes…umm it was a wake up call! I get frustrated bc I just had my year anniversary and feel like I should be further along. At least I am making progess. I want to kip so bad…my upper body strength needs some work. I am close though and when I fist came in I was doing jumping pullups. I can now kip with the red band (thanks Debbie and Kelly for making me try it out). When I first started I couldn’t do rope climbs and this past Sat. I actually Rxed my first wod with rope climbs. I was deathly afraid of the 24″ box and I made it the first time Jim B. made me try it. I couldn’t do double unders, Rx any of the weights, couldnt even get myself on the wall, and surely I couldn’t deadlift 315 pounds! Most importantly I couldn’t do any of it without the support of everyone who believed in my ability when I did not. CFVB has become such an important part of my life. I feel like I am finally getting a better hang on the whole nutrition aspect and I’ve seen better results than ever. I am excited to see what this next year brings. I would love to be able to do HSPU, ring dips, and maybe even a muscle up…ok maybe I’m pushing it. Anything is possible. Wendy and Rob you are the best. I couldn’t have asked to join a better gym with better people. Shout out to my homegirl Shalaqua!!