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The Webster Dictionary first defines the word “beautiful” as something that is “physically attractive”. Sure this can be true for many things, however something or someone can be beautiful in ways other than what you literally see in front of you. That in mind, I tend to agree more so with the Webster Dictionary’s second definition, “the qualities in a person or a thing that give pleasure to the senses or the mind”. This is exactly what Crossfit does for many.

Whether you are feeling beautiful, handsome, dapper, stunning, glowing, whatever you want to call it . . . .each and every person can have a different way of feeling ultimately the same . . . beautiful. Crossfit teaches everyone to feel beautiful again. In confidence, in friendships, in your own skin. It’s walking out in that new outfit and watching people’s heads turn. It’s having the courage to try something that once terrified you and succeeding. Beauty is trying to reach your goals, failing, refusing to quit, and in the end walking away victorious.

“There are people who spend their entire lives allowing their reflection in the mirror determine their self esteem, submitting to a cultural judgement established decades ago. But in Crossfit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, speed, power, virtuosity. Beauty is measured in joy, and in pride.”

Both at Crossfit Factory Square, and in Crossfit gyms across the world, every day we are Letting Beauty Speak for itself. . . .

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Reminder- tomorrow there will be only 1 class – 9 AM. Friday resume normal schedule.

Safe travels to everyone traveling over the next few days! Be sure to let those who mean most that you are thankful for them. Oh behalf of everyone at Factory Square we are thankful for each and every athlete, coach, cheerleader, etc. Together we are Factory Strong.

Happy lifting!

I’ve always been a firm believer that both rest days and reaching failure in our training are just as important as training days and hitting PR’s. It’s so easy to get wrapped up in the day to day grind that we think more is better or that if we do fail it means that we’ve failed as athletes when in reality this isn’t the case at all. This especially applies to when we reach failure during a lift. We all react differently to failure. Some days we let it get in our heads, other days we remain patient and try again. Here’s an article from Box Life Magazine that I think looks into this topic perfectly. . . .Happy Reading!

How To Turn Failure Into Success

By Adam Saucedo

 You may have heard the saying that “success stems from failure.” If this is true, how many of us truly embrace failure as a means to attain success? Probably not many of us.

Failure is generally synonymous with words like “breakdown” and “disappointment.” Those words generally evoke thoughts and feelings of negativity. However, if you redefine what failure means to you, you can start changing how it impacts you. Failure is a mindset. If you change your perspective on what failure means to you, you can view every challenge as a means to achieve mastery.

Think back to the last time you missed a rep or faced a challenge during a WOD or in everyday life. How did you react? What did you say to yourself (either aloud or to yourself)? How did this impact your mood? How did this impact your overall performance? Take a second to think about this.

It’s important to understand that your thoughts do impact your feelings, which in turn, impact your performance. If you considered your missed rep a failure, you were probably also frustrated or disappointed with yourself. In that moment, you may have lost focus on your performance, wasting critical energy on being negative. Instead, by viewing your missed rep as tool for improvement, you can be more efficient. This new tool allows you to feel confident and under control for the next rep. Remaining calm and poised, you can effectively evaluate what you need to correct in order to complete the next rep. Your positive thoughts create a positive emotional reaction, which in turn, positively impact your performance.

I constantly observe and learn from high-level CrossFit competitors and coaches. One day at NorCal CrossFit, I heard Pat Barber touching on the subject of failure as he coached a class on a heavy lifting day. I recently followed up with Pat to gather his thoughts in further detail. He told me, “On heavy days, if you have not failed you have not gone heavy enough, especially if it is a one-rep max day or three-rep max day. You need to find your limits; otherwise you’re probably undershooting yourself.” He went on to reinforce the importance of accepting failure. He commented, “Accepting failure is a huge thing. Being able to accept that and view that failure as a something you can improve is huge.” Just as I do and you should, Barber recognizes the importance of consistently challenging yourself and pushing past your preconceived limits. Not accomplishing the challenges as you’d expect, doesn’t define you as “weak” or “incapable”. You are merely being provided with instant feedback on your current limits. This is great information to help in the process of setting new goals. By continually setting new goals, you will always have a motivation to improve.

The next time you evaluate your performance, remember to view your challenges and obstacles as a means of development and ultimately, mastery. Think back to when you first started — every day was hard. Now, it is probably a little less hard. Like life, CrossFit is full of challenges; that is what draws people to the sport. If you can embrace the challenge of failure by adjusting your perspective and definition, you will be on your way to continuing your growth as a CrossFit athlete.

Squat hunger has been real this week to the point where I’m not even done with my current meal when I’m already thinking about what I will be having for my next. Actually who am I kidding that’s not squat hunger that’s normal for me.. . .work has been crazy busy, life has been crazy busy and in return keeping my diet on point has started to suffer. Lucky for all of us we have Box Bistro to our rescue! If you have no tried it yet, ask around and everyone will tell you how much they LOVE it.

Another way to help keep things on track is by meal prepping and trying new recipes to keep you interested. This will help you remain dedicated to keeping your diet on point. It’s very easy to get off track. One wedding reception, trip, or even family get together and BAM all inhibition goes out the window. lol Don’t worry it happens to the best of us from time to time.

That in mind, here’s one of my favorite recipes that I like to make (with my own twist), found from Perry’s Plate, Roasted Sweet Potato and Chorizo Lettuce Wraps! In about 45 minutes you have a delicious meal and I highly suggest making extra for left overs (favorite leftover is to sub the cilantro cream with two over easy eggs).

chorizo

Ingredients:

For the filling:
2 large sweet potatoes, cut into 1/2-inch cubes
1 cup fresh peppers, chopped
3 Tablespoons heat-safe oil (like coconut or avocado), divided
2 teaspoons ground cumin
healthy pinch of cayenne
pinch of salt
1 cup chopped onion
1 lb chorizo, diced (occasionally Whole Foods has Chicken Chorizo made in house – AMAZING)
juice from 1/2 a lime
1/2 cup chopped fresh cilantro

For the cilantro cream:
1 cup sour cream or Greek yogurt (or a combination of the two)
1 T freshly squeezed lime juice
2 T chopped fresh cilantro
pinch of salt

For the wraps:
1 head of leaf lettuce (green, red, butter, or Bibb), leaves separated and rinsed well
1 cup crumbled feta
Additional lime wedges, for garnish

Directions:

Preheat oven to 450 degrees F. Place sweet potato cubes and peppers on a large rimmed baking sheet. Drizzle with 2 T of the oil and sprinkle with cumin, cayenne, and a pinch or two of salt. Toss to ensure the vegetables are coated in the oil and spices. (Use your hands. It’s fun.) Give the pan a few shakes to spread everything evenly in the pan. Roast for 15-20 minutes, stirring a couple of times during roasting, until the potatoes are tender and all of the vegetables have brown spots. Set aside.

Meanwhile, heat the remaining Tablespoon of oil in a large skillet over medium heat. Saute the onion, stirring occasionally, until golden brown, about 8-10 minutes. Add the chopped chorizo. Stir and cook until the chorizo begins to brown on the edges, about 5 minutes. Add the sweet potato mixture to the skillet, then squirt the juice from half a lime over the top. Sprinkle in the cilantro and mix well. Remove from heat.

Combine the sour cream, 1 T of lime juice, and 2 T chopped cilantro in a small bowl. Stir to combine, adding a pinch of salt to taste.

Assemble the wraps by putting a couple spoonfuls of filling into the middle of a lettuce leave. Place a small amount of cilantro cream and feta cheese on top.

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Few new exciting things happening around the gym! To start . . .a few words from Rosanne-  In order to make Crossfit Factory Square and your experience the best it can be, we launched our first annual survey on Monday, October 30th. This survey will be located on the back table until Friday, November 17th. Please take some time before or after class to fill it out within that time and provide us with as much feedback as you are willing.

Your comments and suggestions are the best tools we have for tracking our progress as coaches and as a business. Understanding what our athletes are looking for in their fitness program and in their coaches is a valuable tool for us to make any adjustments necessary.

Another new and exciting thing is the introduction of new F.I.T. (Functional Interval Training) classes which are scheduled to begin next week Monday, November 6th. Classes will run 4 times a week and will be taught by new coach Sean Collins. See above for more information and details.

Everyone have a great week!

 

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If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

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As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member