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I Don’t Have Time!

I don’t have time.

Charlie Sims

I’m sitting here with 30 minutes until my day goes into absolute chaos mode, so I’ll make it quick. I have a sick coach that I’m covering for. I’m already committed to covering for my wife who has been out of town all week. I have my own classes that I’ll be coaching, not to mention my personal training appointments. I need to pick up my boy this afternoon as well as get him ready to greet my wife when her plane arrives.

How am I going to fit a workout in?

It’s funny to think about how this question didn’t even exist not that long ago for me. In days past, I would have looked at a day like today and saw a good excuse to skip my workout.

“I’m too busy for fitness.”

Have you ever said this?

The reality is that I have ample opportunities to capitalize on all these activities to get in a pretty decent workout. I can run with my clients. I can go through the warm-ups for all the classes with the athletes. I definitely have time to squeeze out a quick 1000 meter max effort row or max burpees in 7:00 minutes.

The truth is, we all have time. And my old self would have forgotten this reality and made an excuse about being “too busy.”

That’s what I love about CrossFit. I can get an incredible workout in under 5:00 minutes. Sure, I’d love to workout with my four o’clock class, but if that’s impossible, I can still get fit with just a small piece of floor space, or minimal equipment.

If you think you’re too busy, I want to challenge you to change your mindset, and make the assumption that you’re going to get in a great workout, no matter what. Take responsibility for yourself, and just do something.

Here is a quick list of challenges that you can squeeze in if you’re strapped for time.
No Equipment necessary
Tabata (Intervals of :20 seconds absolute all out effort, followed by :10 seconds rest for 8 sets)
Choose 1 or two:  Burpees, Air Squats, Jumping Lunges, or Thrusters

5:00 As Many Rounds As Possible (AMRAP)
5 Burpees, 5 Handstand Pushups, 15 Situps

Quick stop at the gym
1000 meter row at all out max effort


30 Clean and Jerks for time

It would be smart to do a quick warmup before doing these short but intense workouts, but the point is that you can find incredible fitness even on the fringes of your schedule. Don’t let the “I don’t have time” excuse rob you of your goals!

Big Misrepresentation

Big Misrepresentation

Charlie Sims

I love CrossFit. I’ve loved it since my very first workout over 5 years ago. I’ve loved it since before the CrossFit Games were on ESPN.

What is CrossFit?

It used to be that I had to answer that question.. Now, it seems that everyone already knows about CrossFit. They’ve watched the Games on TV. They have a friend who does CrossFit. They’ve spent more than 20 seconds on Facebook.

CrossFit is everywhere. That’s what happens when something works. After all, we’re not bombarded by people pushing us to try the “Thigh-Master” anymore…

But something gets lost in the translation.

Screen Shot 2014-06-13 at 4.55.21 PMI get it. I’ve been in many CrossFit Gyms, and they look way different than the posh, shiny, glimmering, air-conditioned settings you’ll find in many Globo-gyms. It’s better now, than it was a few years ago, but the average CrossFit gym seems more like a medieval dungeon than a legitimate fitness facility to someone who’s never done it before.

People take their shirts off to show off their six pack abs. You’ll see men and women picking up enormous barbells with huge bumper plates that make them look even heavier than they really are. People finish their workouts and drop to the floor like they got shot. Really loud music. Gymnastics rings. Handstands. It goes on, and on…

I get it. We put off an intimidating image.

Screen Shot 2014-07-01 at 11.21.53 AMBut instead of interpreting that as harsh, mean, and “elite”. I want to encourage you to take a closer look. You’ll notice that most if not every CrossFit gym is loaded with people of varying fitness abilities. You’ll see people in process.

Skinny, Fat, Young, Old, Rich, Poor, Competitive, and Not. They’re all there. And they’re all smiling, and if they’re not, it’s because they’re too busy grunting… They’re clapping and cheering when their friend fights up a heavy squat. They succeed, and they fail. They get discouraged when progress slows, and elated when they hit that next personal record.

Those abs came as a result of effort, determination, self-discipline, and tons of help from a supportive and encouraging community of like minded people. Imagine looking down and seeing a six pack after years of effort. Imagine the pride you’d feel! I think you’d want to take your shirt off too.

I love CrossFit for many reasons, but now that I’m a coach. I think that what I love most about it is the fact that everyone can do CrossFit.

Don’t let that get lost in the translation.



By Charlie Sims

Do you ever ask yourself why you do what you do?

It seems like a silly question. Of course, I wouldn’t do something if I didn’t have a real and compelling reason…

As someone who likes to think of himself as someone who lives on purpose; after a bit of self reflection, I’ve realized that I do a lot of purposeless, useless, or wasted activity. Or worse, activity that is actually counter-productive to what I’m truly attempting to accomplish.

I’m not here to criticize you for your habits. But I want to encourage you to take a step back and look at what is going on with a skeptics eye. Ask yourself why you’re doing this and that.

Wasting time on purposeless activity is ok when that’s your goal.

My wife and I like The Walking Dead. I’m reading the books, and we watch the show together. We have no productive aim with this practice except to enjoy it together.

I used to enjoy playing Fantasy Football. It was a fun muse that helped me relax.

Until it wasn’t. Until it actually caused me more stress… It became counterproductive to my “why”, and for some reason, it took me years to realize that.

It’s not ok to continue (habitually) doing something that is counterproductive to your actual goals.

Are you trying to connect with people? Cut out the disconnecting practices.

Are you trying to read more? Cut out the television.

Are you trying to get in shape? Cut out the counterproductive practices. Finally! I’m getting to the purpose of this article.

Did you know that Globo gyms are structured in such a way as to actually keep people from succeeding? Their expressed aim is to get as many memberships as possible with zero attendance. That’s why they’ll sell a two year membership for the price of 4 months.

“Thanks for the donation.”

Greg Glassman famously said if the Globo gym had our participation rate, they would crash from over-use.

When I was getting my start as a Personal Trainer, the gym I worked at had over 9,000 members, and I saw the same 250 or so people every day. Where were the other 8,750 people?

Making donations. Counterproductive.

It’s ok to try something. I tried Fantasy Football. But I quit it when I realized it was counterproductive to my goal of relaxing.

It’s ok to try out the low priced Globo Gym. But when you realize that it’s counterproductive to your goals, check out your nearest CrossFit gym.

If you’re reading this as a member of CrossFit Regeneration, congratulations you’re one of the smart ones.

If you’re reading this and you’re not a member of CrossFit Regeneration, consider this your invitation. We have 250 members. We’ve seen over 75% of them at least once in the past 10 days. We’re organized for your success.