Category Archives: WOD

Regenerators in Action: Day 3

Today is the third day of our out of the box challenge that we’re calling Regenerators in Action.

Today’s challenge is to simply: Hug… (click on the picture, wink, wink)

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Seriously?  Hug?  A lot of you are probably thinking about just buying another stranger a cup of coffee…  I don’t blame you.  And you should go ahead and do that too, but also give away some hugs as well.

Also, if you know me, you’ll know that this is a big challenge for me too.  I’m not generally known as a “hugger”.

But you can’t argue with the science.  It’s a fact that a good hug increases oxytocin levels, improves blood pressure, impacts children’s ability to trust as they grow up and so on..

Just remember the last good hug you were part of.  Just remembering it, how does it make you feel?

Regenerators In Action: Hug.  Give away hugs liberally today.  You don’t have to explain yourself to the lucky ones getting a good snuggle, but let us know you’re doing the challenge!  Make this your profile pic.  You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Regeneration Family is doing some good out there!


Make this picture your Facebook profile picture for this week.  When your friend asks what the heck it means, tell them.  Maybe we’ll start a landslide:

Regenerators in Action: Day 1


2015 is basically in the books at this point. And as I look back on a year well spent, I’m realizing that this has been a spectacular year! There have been some rough points for all of us, to be sure, but overall the smell of success is flooding my nose! This has been a year of progress!

Why do we do this? Why do we invest hours upon hours of blood, sweat, and tears “Forging Elite Fitness”? To improve our health? Yes, but I think it’s more than that.

It makes us happy.

What good is a long functional life without joy? Why do it if you’re not enjoying yourself? But we do enjoy it. We love it! Incredible experiences must be shared, otherwise we can easily forget them, or worse, start to doubt that they actually happened.

I’m privileged to see the wonderful people here at CrossFit Regeneration accomplish spectacular things, surprising things, memorable things. The reason that these things are so special? They’re shared. Community and family make the moments that much more special.

In that spirit, I’m proposing a little “outside of the box”, (literally) challenge. We’re calling it Regenerators in Action. This week, we’ll be asking for some random, and some not so random acts of kindness. You’ll get a daily challenge. It may seem to have nothing to do with improving your snatch, but it does.

Jesus is famous for saying “It’s more blessed to give than to receive.” – Acts 20:35. When you realize that Giving and Sharing make you happier than receiving possibly could, then you’ve got a way to make yourself happy for life.

To get the most from these tasks, you’ll want to remain anonymous. For example, your first challenge is an easy one: Buy a stranger a cup of coffee. If you’re shy, you don’t need to be seen. You’re not looking for acknowledgement, after all.

On the other hand, I want to know – and want you to see – how much happiness the Regeneration Family is putting into our local community this week. 300 people, buying 300 cups of coffee may just make the sun shine a little brighter in Louisville. It will certainly make us feel good to be part of such a big movement, so let’s identify ourselves without sharing specifics:



Make this picture your Facebook profile picture for this week. When your friend asks what the heck it means, tell them. Maybe we’ll start a landslide:

Regenerators In Action: Buy a cup of coffee for a stranger. Feel free to remain anonymous to the newly-caffinated, but let us know you’re doing the challenge! Make this your profile pic. You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the Regeneration Family is doing some good out there!

Bright Spots Friday!

Bright Spot Friday

By Charlie Sims

Alright, you guys, I want to introduce a concept to you guys and hope that you’ll join me in it.

They say there’s strength in numbers, or something like that. And it’s difficult to lead when nobody is around to follow, and visa-versa…

So, I’d like to give you guys a tool that I’ve found incredibly useful in helping to move my progress, not only as an athlete, but also as a husband, father, businessman, and leader.

It comes from the power of a strong community.

Sometimes when my own progress is stalled for one reason or another, being the pragmatist that I am, I’m tempted to think that what I’m doing isn’t working. I need to work harder, do more, change something.

I’m probably wrong.

Growth almost never happens in a linear manner. It lurches. And it’s likely that on any given day at least one of our members is feeling stalled in some way, shape, or form.

They plateau in a lift. They feel stuck in their job. Maybe they’re just generally discouraged about life in general. And they’re tempted to think that they need to jump ship, or make a drastic change.

That would probably be wrong.

So, what I’m proposing is to put to use the power of our incredible community. You guys are awesome, and you need a sounding board for the rest of us to celebrate your accomplishments, and to be inspired toward our own.

The rising tide lifts all ships. Or something like that.

We’re calling it “Bright Spots Friday” or BSF for short, and every Friday, I’d love for our Community Group on Facebook to be littered with highlights that you’ve achieved throughout the week. It may be CrossFit related, or not. It doesn’t matter. Just know that your growth is our growth, and we love to see it happen!

So I’ll start. My BSF this week has been that even though my shoulder/back is a little janky and has prevented me from my normal training, I’ve conquered a beast that’s been haunting me for over 5 years of CrossFitting. I’ve done 5 days of walking lunges. 400 meters of lunges just about every day this week. I started out so sore that I didn’t know if I could continue, but by now, it’s become just another day.

This may seem small, and it probably is. But, it’s huge to me and I want you guys to enjoy my victory with me.

What is your BSF?