Category Archives: Uncategorized

16.1 – It’s About Time!

It’s about Time!

Charlie Sims

Today is Friday, February 26, 2016 and last night at 8:00pm Eastern time, we had nearly 100 people gathered at the gym watching a projector screen on our Handstand Push-up wall.

Time seems to go so fast, until you have something that you can’t wait for.











I love the Open. And the last 3 months have felt like an entire year, but it finally came!

Open workout 16.1image
20:00 AMRAP
25 ft Walking Lunge with 95 (men), 65 (women) pounds on a bar held overhead
8 Bar facing Burpees
25 ft Walking Lunge back with the bar overhead
8 Chest to Bar Pullups

Jaw. Drops.

We’re ready for this! We’re more ready for this than we’ve ever been for an Open workout. Ha! I feel pretty smart with our programming this year.

We’ve done about a million Lunges this year, Pullups like crazy, and well…. Burpees are a staple.

Welcome to the CrossFit Open CrossFit Regeneration! Let’s work together this weekend to make it special for all of us!

What is Your Prize?

What is your Prize?

Charlie Sims

I try to make it my habit to listen to a daily Bible Podcast every morning during my commute. It is a great way for me to squeeze in a little more life into my day. Plus it’s way better than talk radio or even worse, music on the radio…

This morning, the last thing I heard before I got out of my car was 1 Corinthians 9, and It got me thinking about training. (I know, that’s not the real point of the passage, but I think his assumptions should affect how we see our fitness.)

1 Corinthians 9:24-27image

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercise self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”

The Apostle Paul is making a point to Christians that we should live a life similar to that of the athletes who compete in the “games”. He’s urging us to take our title as ambassadors for Christ seriously and be self-controlled so that we don’t become hypocrites.

As CrossFitters, we perceive ourselves as “athletes”. We print it in big bold letters on our t-shirts. We use it in our common vernacular. Whether you’re new or well seasoned, a beginner or games competitor, young or old; you are an athlete. There’s no getting around it.

Are Paul’s assumptions accurate to you?

Are you “running” to obtain the prize, or are you “running” aimlessly? Are you exercising self control in all things, or are you randomly boxing as one beating the air?

But Charlie, “There’s no way that I can win the CrossFit Games.”

That’s not what I’m talking about. We have been pushing some ideas for the last year or so called Bright Spot Friday, and Future Bright Spots. This is where we have the opportunity to celebrate victories within our community, whether large or small, or yours or mine. And to dream about what it would be like to accomplish our Future Bright Spots. We use the language of emotion not math, because logic is never as compelling as desire.

I want you to have a future memory that will compel you to put away your aimless running and your “air boxing”, in favor of a “blind and relentless pursuit of excellence”.

I’ve seen some prizes worth pursuing. Yours may be different. As long as it compels you to “So run as to obtain it!”, it’s a good prize.

“I will teach my grandson how to throw a curve ball.”
“I will lose 100 pounds.”
“I will never lose to ______ in a workout.”
“I will beat _______ in a workout.”
“I will Clean and Jerk 225 pounds.”
“I will earn a spot in Regionals Lite”.
“I will average 3 days or more per week this year.”
“I will do an unassisted legit Pull-up.”
“I will beat my son in a 1-on-1 basketball game.”
“I will not quit.”

Do you have a similar Future Bright Spot? Paul’s advice: Discipline your body. Keep it under control. My old Bible says “Make it your slave”. Don’t let yourself become the reason you don’t accomplish your Bright Spot. No excuses. No exit strategy. No fear. No regret. Be undeterred.

If you would like to hear more about my “Imperishable Prize” that compels me to achieve all of my perishable prizes, I’d be happy to set aside whatever I’m doing and chat.

The Return of the Hare!

The Return of the Hare!

Charlie Sims

Yesterday we talked about the Tortoise and the Hare. We focused all of our attention on the moral of the story: Slow and Steady wins the race.

But who likes that? It’s only true sometimes.

Who really thinks that the turtle would really win the RACE? He was simply the beneficiary of the hare’s foolishness. If that rabbit hadn’t decided to stop for a nap, or to flirt with the bunnies, it wouldn’t have even been close.image

If I’m in a race, I want speed!! I’m putting my money on the rabbit. And more than that, I’m gonna do everything in my power to ensure that he stays focused on the task at hand. Go ahead and win the race first, then take your nap or enjoy the bunnies. Stay focused Hare!

Let’s talk about optimization.

In the past 10 years or so we’ve developed an entire sub-culture of people who are “Life-Hackers”, or “Optimization Experts”. They’re looking for legitimate short-cuts to accomplishing some goal. Why waste effort, time, energy, focus, money, etc. when you could be playing tennis with the bunnies?

Let’s talk about Fitness.

We define Fitness as work capacity across a broad range of time and modal domains. There’s a conspicuous absence of anything related to body-composition.

It’s all about performance.

If my work capacity is increasing, that means I’m getting more: strong, fast, agile, coordinated, balanced, powerful, endurance, and so on. The by product of this improved fitness is body-composition, health, and overall abilities! So, instead of chasing fat-loss at the potential expense of everything else; let me recommend chasing performance!

CrossFit is the (Fully Motivated) Hare. Sorry Tortoise, you don’t stand a chance! Do you want Fitness? There is no more effective method than CrossFit done right. That “done right” is pretty important. We’re on the sharp tip of the spear. Experts, Scientists, and simple Social Proof are all realizing that very fact. Why else would Globo gyms be adding “x-fit” to their menu? The word “functional” is now as common in our vernacular as the bench press, and everybody does “Murph” on Memorial Day.

Imitation is the best form of flattery.

Do you want to get stronger? CrossFit.
Do you want to get faster? CrossFit.
Do you want better endurance? CrossFit.
Do you want to look better naked? CrossFit.
Do you want long-term health and vitality? CrossFit.

Let’s kill 30 birds with 1 stone. Talk about a short-cut!

It’s your choice. You can keep trudging along slow and steady with less than optimal methods for reaching your goals, or you can capitalize on the Health and Fitness Hack that more and more of your friends are starting to discover.

We have multiple options for getting started. I could care less which door you choose as long as you walk in.