Summer’s here! Kids are out of school, vacation is coming up, and weekends by the pool are sounding great.

Want to keep your swimsuit body looking great and stay in shape for an active summer? It’s still going to take some work. Changes in routine during the summer can really throw us off, making it hard to stay on top of working out and eating well. And just when you get the hang of it, Labor Day is here and our daily routine changes again.

If being awesome was easy, everyone would do it.

Since you’re reading this, I know you’re committed to being awesome, for the people around you and for yourself.

Here’s something you can do in the next 5 minutes that might keep the next 3 months from slipping away. Seriously, you probably have time right now.. just close Facebook, pause the iPhone game, and write down answers to these questions:

1. What is the minimum you’re willing to commit to over the summer in your workouts? In your nutrition?
2. Will you take a planned “break” during the summer? How long are you willing to take off?
3. What will make it difficult to meet these commitments? What will you do to meet your commitments anyway?

Remember, there will be times when you don’t feel motivated. That’s where discipline comes in: consistently taking action toward our goals, even when we don’t feel like it. Or as I like to think of it, part of the price of being awesome.

June 19, 2013 Workout of the Day

Shoulder press x 1  (minutes 1 – 5)
Push press x 1 (minutes 6-10)
Push jerk x 1 (minutes 11-15)

Every minute on the minute for 15 minutes

When you see them working out, it sometimes seems they’re on another level. They never tire, or at least never slow down when they do. They throw heavy weights around like matchsticks and look like a blur on the pullup bar.

They’re the firebreathers of CrossFit Genesis. You know who they are. We all look up to them (I look up to them too.)

Sometimes it seems they’re unstoppable, invincible, and unbeatable. But just like the rest of us, firebreathers have a comfort zone and going outside of that can be… well, uncomfortable.

What sets most firebreathers apart is their willingness to step outside that comfort zone and face their fears over and over.

On August 17th, many of the CrossFit Genesis firebreathers will compete in a CrossFit competition called the Summer Strength Challenge in Oroville. For some, this is a step outside their comfort zones. Let’s show them the CrossFit Genesis community is behind them by bringing a crowd of cheering supporters in blue. Mark your calendars and save the date!

By the way, if you think you’re ready for another level of competition, maybe the Summer Strength Challenge is your chance. Ask your coach if you’d like more info!

June 18, 2013 Workout of the Day

“Christine”

Row 500m
Deadlift x 12 (advanced: bodyweight; beginner: 1/2 bodyweight)
Box jump x 21 (20″)

3 rounds

“You’re braver than you believe, and stronger than you seem, and smarter than you think.”
-A.A. Milne

June 17, 2013 Workout of the Day

Back squat
10 sets of 1 rep @ approx. 90%

Then:

Weighted pullup
5 sets of 5 reps
As heavy as possible

Double-under x 100
Pushup x 50
Double-under x 80
Pushup x 40
Double-under x 60
Pushup x 30
Double-under x 40
Pushup x 20
Double-under x 20
Pushup x 10

Burpee, 1 minute
Power snatch, 1 minute (men: 75lbs; women: 55lbs)
Box jump, 1 minute (men: 24″; women 20″)
Thruster, 1 minute (men: 75lbs; women 55lbs)
Chest-to-bar pullup, 1 minute
Rest, 1 minute

3 rounds

In our workouts, “going Rx’d” means completing the workout as written on the whiteboard. Doing every rep, according to the standards, using prescribed weights, etc.

Going Rx’d is a lofty goal. After all, our workouts are designed to challenge even the fittest among us. But it’s a worthy goal that everyone strives for.

What would it look like to use the idea of “going Rx’d” in the rest of our lives? On what other things can we go Rx’d?

For example, maybe going Rx’d means getting all your weekly workouts done. Or showing up 5 minutes early for every meeting and appointment on your calendar. Perhaps it means stretching for 10 minutes every day.

What are some other things on which you strive to go Rx’d?

Are you striving to go Rx’d in all of your life?

June 14, 2013 Workout of the Day

Row 2000m

After weeks of planning, 30+ submissions, and two rounds of voting…I am very pleased to announce we have a WINNER of the ‘Design YOUR next Tank’ contest! The winning phrase is:

“Act like a lady, lift like a boss!”

Congratulations to Autumn Consulo for the winning submission. She has won a FREE tank! Autumn is pictured below killing it on a team row workout! The next time you see her, take a second to congratulate her for the awesome idea!

Thanks to all the participants in the ‘Design YOUR Next Tank’ contest. We had some fabulous phrases and ideas to choose from and vote on!

We will be taking pre-orders on the tank starting Monday, June 17th. Please look for the final design along with the sign-up sheet at the gym!

June 13, 2013 Workout of the Day

Deadlift x 12 (men: 155lbs; women: 105lbs)
Hang power clean x 9
Push jerk x 6

5 rounds, starting every 3 minutes

Are you dragging yourself through the day? Surviving until the weekend?

Instead, can you change the meaning of each day? Appreciate each moment? Create joy and play even during your struggles?

Maybe you already have everything you need to be happy?

June 12, 2013 Workout of the Day

Run 400m
Overhead squat x 30 (men: 75lbs; women: 55lbs)
Pullup x 21

3 rounds

“Every great story starts with a bad idea.”

I find myself saying this a few times a week, right before doing something I’ve never done before. It usually means I’m a little scared and not entirely confident. They’re the words of encouragement I give myself to overcome the doubt. They’re the words I need to hear to set my fears aside and give it 100%.

Sometimes I fail at whatever happens next. More often, I do something that I thought was way beyond my capabilities. Either way, I get a chance to learn something about myself.

What words of encouragement do you give yourself?

June 11, 2013 Workout of the Day

Back Squat
20 reps, as heavy as possible

Then:

Push jerk + split jerk
5 sets, as heavy as possible

June 10, 2013 Workout of the Day

Run 400m
Toes-to-bar x 12

Every 3 minutes for 7 rounds