Category Archives: Motivation

Quick Message from CrossFit Regeneration’s Head Coach Charlie

Hey!  It’s Charlie.

I’ve been where you are.

Clicking through all the links in Facebook hoping to find the keys to our prison cell.

We see pretty people talking about how they know how to help you fix your problem.  They have the “secret sauce” to to get you looking and feeling like you want.  Like you’ve been praying for.  Lean, with abs, and a big smile (because we all know that the secret to happiness is a 6 pack…)  But we believe it when we look down and see rolls where abs should be.  We believe it when we remember what it felt like to actually be in shape.  We believe it when we put on clothes that fit us last year.  We believe it when we’re embarrassed to take off our shirt at the pool.

I’ve got good news and bad news for you.

Good first:  You clicked a link.  You filled out a form.  You took action.  That means something!  It scratched an itch that was bothering you. “You never do anything for your health!”  To succeed you’ll need that kind of action, and more.

The Bad news:  Clicking a link doesn’t get you fit…  You know that.  You actually have to do the work.  You have to make sacrifices, organize your life, and go through the long and difficult process.

Imagine for a moment what life would look like for you had you spent the last year doing the work.  Making your health a priority, investing yourself in good nutrition, exercising, proper sleep habits, and so on.  What would your life look like today?  What would your relationships look like?  How would you feel?

We don’t have any “secret sauce”, but we have the coaches and culture that will take you where you’re trying to go.  We’ll hold you accountable to your future reality and set you up to look back a year from now from a place of power instead of pity.

It starts with our 6 week New You Challenge.  That starts October 11th.

Kelly lost 19 pounds, and revived her love for herself.
Gary was about to pass out on his first day and six weeks later stood tall with a big smile on his face.  Can’t see his abs yet, but he’s proud of himself.
Sawyer added over 50 pounds to his Squat and Deadlift.
– And that’s just in 6 weeks.

In a year Bailey has pullups, Mike lost 60 pounds,  John’s knee pain completely vanished, and  Wendy successfully avoided a surgery!

There are many others, but you have a story that we want to tell as well.  You have a story that you want to tell.  It hasn’t been written yet.  It starts on October 11th.  We’re only taking 15 people per class so a total of 30.

So, if you are ready to write your own story.  If you are tired of putting off feeling better, looking better, having more energy, and fully living your life; here’s what I need you to do:

Step 1: Respond to the person who gave you this link.  They’ll get you registered.

Step 2: Confirm your spot with payment.

Step 3: Show up, and keep showing up.  We’ll coach you there.


Why Do We Fail?

Why Do We Fail?

Charlie Sims

“Man, I see in Fight Club the strongest and smartest men who have ever lived. I see all this potential. And I see it squandered.” – Tyler Durden, “Fight Club” (1999)

I’ve been thinking a lot lately about the drivers for our success, and the possible reasons for our failures. What follows are my slightly unfiltered thoughts offered for your consideration.

Who is responsible for your success? Who is at fault for your failure?

As your coach and the owner of your gym, it is at least partially my responsibility to keep the carrot dangling out there in front of you, and help you stay motivated to get your butt in gear. And I take that responsibility very seriously. Many of you over the years, have chased that carrot with unrelenting fire and ambition, and I’m so proud of you!

But the real truth of the matter comes down to the fact that nobody can take the credit for your hard work and dedication, but you. I provided the opportunity, the path, and the help along the way, but you chose to follow it. You chose to stick with it even when things got hard, even when you had legitimate excuses to give up. You earned your results. You get the credit.

On the other side of things sits a growing number of people who want to create a story around why they’ve failed. These stories are called “Excuses”. Sadly, we all do it. The problem with this behavior is we actually believe that our stories are true and therefore, justifiable reasons why our situation is unique and different, and why our failure to produce is understandable. “If you only knew what I had to go through, you’d understand why I can’t get to the gym, and put in the work required for me to get me what I want.”

That is totally false. Everyone knows it, even you. If you want something bad enough, you’ll make it happen. You will make every sacrifice necessary to reach that future bright spot. For example, this past weekend, there was a man with no arms and no legs who went through the SealFit KOKORO 20X Experience. If you don’t know what that is, look it up. Imagine doing it with stumps for arms and legs, and then try and justify your “excuse”.

We all have a choice. We can choose to have RESULTS, or we can choose to have STORIES. Both require a commitment. One is a commitment to doing everything necessary to accomplish what we want; while the other is a commitment to saving face, to keep alive the fantasy that we’re not really failing. Both require a relentless pursuit. The choice is yours.

I realize that this feels a bit harsh. That is my point. I love you enough to say the hard thing when it needs to be said. You told me what you wanted. Some of you want a renewed confidence wearing a swimsuit, others are in it for health, still others have a life of functional ability in mind. Maybe it’s your older self enjoying a life that is more fun, less painful, and less expensive than it otherwise could be. Either you really want it, or you just want to want it. I don’t know. All I know is THAT is what you told me. And I intend on holding you to the integrity of your word.

Either you can have your dream, or you can have your series of excuses. Either you can do the work, or you can tell yourself the reason why you didn’t. You can’t have both.

So what is the way forward?

Take full responsibility for yourself. Realize that your Stories are nothing more than the lies that you’ve created to protect yourself from experiencing the pain and embarrassment that comes from failure. Stop Lying. You’re telling yourself story after story about your situation, and making up fantasies that justify the fact that you’ve given up. Own it. Embrace reality. Make the change.

There are obstacles constructed around each and every one of us that we all have to overcome if we want to succeed. They may be enormous, seemingly unconquerable, and nearly impossible challenges, or they may just be slight inconveniences. But, the responsibility is still ultimately yours. Your busy schedule isn’t keeping you from your results, you are. Your boss isn’t keeping you from your results, you are. Your genetics aren’t keeping you from your results, you are. Your budget isn’t keeping you from your results, you are. Are these obstacles and challenges that must be overcome? Absolutely. Do you need to make sacrifices to overcome them? Yep. Will it be hard? You know it. Will it be worth it? Absolutely.

Finally, we’re here to help YOU overcome YOUR obstacles. No judgment, just help. Remember, the only failure is giving up.

So, here is what I want you to do.

If you are currently a member at CrossFit Regeneration, invest $50 bucks in yourself by scheduling a half-hour meeting with me. We’ll look at your life through the lens of Reality, and chart a path toward getting you exactly what you want.  This kind of consultation is only available to current CrossFit Regeneration members.

If you’re a former member at CrossFit Regeneration; either because you quit when things got tough, or you got distracted by a shiny object, or you temporarily decided to change your priorities, we’re still here for you. We’ll welcome you back with open arms, and get you back on the path toward getting what it was that got the ball rolling for you in the first place. Send me an email. I’ll get you set up.

If you’ve never been a member of CrossFit Regeneration, we’re equipped to set your body on fire. You don’t know what you’re capable of, and it’s our job to set your inner athlete free. We’re very good at that. But know that we can’t do the work for you. It will be a long, difficult climb, but when you see the view from the top, you’ll never want to come down. If you’re willing to put in the work, you won’t recognize yourself a year from now.

Feel free to share this with someone who needs it. I can be reached at

Choose It before It Chooses You

Choose It before It Chooses You

Charlie Sims

It’s gonna hurt.

This life will deliver pain. No matter what. It will either be pain that you choose, or pain that chooses you. But the fact of the matter is all of life is about decisions surrounding pain.

What do I mean? You can do the hard thing today. Push for a good sweat. Spend a few dollars on a coach. Invest in a mentor. Put down the fork. Wake up early to invest in yourself before the day gets out of hand. Sacrifice some TV time in order to invest in your spouse, kids, or friends. Put down your phone and spend some time in silence and reflection. Etc…

Walk deliberately into the “pain”, or don’t. If you avoid the sacrifice, it’s just a matter of time until the consequences of those decisions choose you.

There’s a cost to everything, and most of the time the cost is more expensive than you’d prefer. Choosing to avoid the physical, emotional, financial, and schedule pain of investing in your health now will inevitably lead to compounded pain and expense down the road. Avoiding the investment of time and energy with your family, friends, and yourself in favor of checking out in front of the TV or “work”, or piddling on Facebook, may feel better in the moment, but it’s gonna hurt when you wake up and realize that you don’t really know your spouse or kids, and you’re looking at a possible divorce.

It’s simple. You either choose temporary the “pain” of sacrifice, investment, or living according to your priorities, or the crippling consequences that will inevitably choose you.

The choice is yours. Choose wisely.

My challenge for you today is this. I want you to walk into your pain. Choose it before the consequences choose you.
If you have any questions, or need help with this, I’d be happy to let you buy me a cup of coffee and we can talk.