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Merriam-Webster defines success as a "favorable or desired outcome." It can also be defined as the accomplishment of a set goal, aim, or purpose. Success can mean many different things to different people. How you define success may be very different from how your coach or friend defines it. Success to you may mean always doing your best. On the other hand, you may define success as something more concrete such as placing at a certain ranking for the CrossFit Open. Success is ultimately something that you need to define for yourself, and no one can do it for you. As we reflect this month on success, challenge yourself to define this word for you!
Workout of the Month:
2021 CrossFit Games Event 4
With the 2022 CrossFit Games upon us, we thought it would be fun to do a throwback workout to last year's Games!
10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters (185#/135#)
Auxiliary Focus:
Explosive Power
This month's auxiliary focus is explosive power. This is the ability to exert a maximum amount of force in the shortest possible time. Working on improving explosiveness and power in our lives can greatly improve our athletic performance!
Mobility Focus:
Upper Back
This month's mobility focus is the upper back. The upper back, or thoracic spine, is made up of 12 thoracic vertebra and the rib cage. Mobility in the upper back is essential for most athletic performances and can greatly affect many aspects of our everday life.
Here's what you're getting this month!
Get an exclusive, 2POOD Nation August t-shirt for only $24.99.
“Success is a decision, not a gift.” - Ben Bergeron
CrossFit trainer Ben Bergeron has helped build the world's fittest athletes, from Katrin Davidsdottir to Brooke Wells to Cole Sager, but he's not like other coaches. He believes that greatness is not for the elite few; that winning is a result, not a goal; and that character, not talent, is what makes a true champion. His powerful philosophy can help anyone excel and be successful at all aspects of life.
The thoracic spine is essential for not only sporting performances, but also everyday activity. Poor movement in this area can lead to an increase in thoracic conditions such as kyphosis, which is a rounded upper back. Lack of mobility in the upper back can lead to issues involving the back, neck, and shoulders.
Upper back mobility can greatly affect 4 main things:
1. Posture - Due to long hours spent at desk jobs, looking down at our phones, sitting, and certain sports like cycling, a result can lead to negative changes in thoracic posture. Increased thoracic curves and inability to straighten up are a couple of the issues that can arise if our mobility is poor in this area.
2. Upper limb movements - Poor thoracic mobility can lead to decreased range of motion in the shoulder, particularly with lifting things overhead.
3. Lower limb movements - In CrossFit and Powerlifting specifically, stiff thoracic spines lead to difficulty squatting, getting underneath the barbell, as well as the inability to open up the chest.
4. Breathing - If our rib joints where they meet the spine are stiff, this means less movement can occur, making breathing difficult during exercise.
Perform these stretches/exercises this month to work on your upper back mobility!
Standing Extensions (2:00 mark)
Foam Rolling
Bench Thoracic Spine Mobilization
Wall Angels
EVENT 4
10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters (185#/135#)
20 minute time CAP
With the CrossFit Games this month, we are throwing it back to last year's game with Event 4! Wall walks and thrusters are the name of the game here and your shoulders will be put to the test. Definitely continue to focus on that upper back mobility preparing for this one!
Read more below on how to become more successful in your daily life!
5 Habits of Successful CrossFit Athletes: A PT’s Perspective
[Source: Spooner] Many people are generally aware of certain habits that make a CrossFitter successful, however, hearing it from a physical therapist's point of view can help us open our eyes even more on how to be successful in the CrossFit world. The benefits of CrossFit are extensive and Spooner physical therapist, Dillon Moeller, PT, DPT, FAFS, dives deeper into the best habits for a successful CrossFit athlete.
The Definition of Success: What's Your Personal Definition?
[Source: Berkeley Well-Being Institute] Success can be defined in many different ways, but it's up to you which one to choose. When researchers ask men and women what their definitions of success are, they get a whole range of answers, and those answers change over time. In this article, Tchiki Davis, MA, PhD, explores the different definitions of success as well as how you can go about defining success for you in your life!
Tom Brady’s Life Philosophy Is Incredibly Simple Yet Explains His Success and Confidence
[Source: Sportscasting] Tom Brady, arguably the best quarterback to ever play professional football, has more rings than any player in NFL history. This article dives further into the professional quarterback's philosophy and how he has been able to be so successful over the course of his 22-year NFL career.
19 Definitions Of Success You Should Never Ignore
[Source: Lifehack] Our overarching theme of this month is how 'success' has many different definitions. It all depends on the individual and how they choose to define this word in their own lives. This article offers 19 different definitions of 'success' to ponder and consider for our own lives.
Explosive power is the ability to exert a maximum amount of force in the shortest possible time. Working on improving explosiveness and power in our lives can greatly improve our athletic performance!
The principles of power will help you lose fat, build more muscle, have more energy, and mantain your athleticism.
Why you should add explosive power exercises to your workouts:
1. It will help you become stronger and more athletic. Working on these kinds of exercises can help you learn to generate strength faster and improve your ability to perform athletic movements.
2. It will help you lose body fat. Explosive movements require energy that help you burn through stored glucose. Additionally, learning and working on new movements is more metabollicaly demanding and requires your body to work extra to learn the movements.
3. It will open the door to more muscle growth. Tapping into new movements and muscles encourages new activation and growth.
Perform these exercises to work on your explosive power this month!
Double Kettlebell Swings
2-5 Sets of 8-10 reps
Lateral Box Jumps
3 sets of 10 reps
Squat Jumps
3 sets of 10 reps
30 rounds for time of:
5 Wall ball shots (20/14)
3 Handstand push-ups
1 Power clean (225/155)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
"While in college, studying for my Dance degree, I managed to somehow get a job teaching Pilates and Yoga at the University Student Gym. Later, I moved to NY after graduation, I was desperate for a job. I sold everything I had to get up here, and was living on credit cards. Luckily, I scored a personal training job."
"By 2018 I was very unhappy with the state of personal training, fitness, and gyms in general. I had fallen in love with Oly Lifting, and had this crazy idea for opening my own gym. So I quit Lifetime, opened a Chapter S Corp, and began training people out of my garage. In February of 2020 I opened my first Iron Monkey Strength as a brick and mortar Training Boutique. Six weeks later, the world stopped because of a global Pandemic, and I was forced to rethink everything. We re-opened in September, almost 6 months later. Now we have about 50 active members. I feel really good about how things are going now, and I can't wait to see our community grow."
What does success mean to you?
"For me, success is defined by my accomplishments that move me closer to achieving my mission. My mission is to deliver the best physical education and training to the community I do business in."
What is your advice on finding success in your craft/life?
"First you have to define what success is for you. I suggest you examine your values to figure this out. What is it that really matters to you? Create a mission statement, begin writing out the things you want to accomplish based on what you truly value. Then break it down into actionable steps. Finally, pick the low hanging fuit, and put it into action. Keep working at it."
How do you define success?
"There are so many ways you can define success and I think it is really different for everyone based on what their goals and aspirations are. For me, success is more than achieving fame or having a ton of money. It is a process you go through to achieve something you have always been told you couldn’t do. I would say I finally felt success when I started feeling confidence in myself and my abilities. I was able to prove anyone who ever doubted me wrong. Growing up I was always seen as a “big girl” and I never felt comfortable in my own skin. I was constantly picked on by my peers for how I looked, and was told by many coaches I would never have a successful softball career. However, I was able to overcome all those bullies, haters, and doubts and persevere. Now many of the people who picked on me or doubted me are cheering me on and congratulating me for the success I’ve had in my health and fitness journey. While most people would have a negative feeling towards those people, I thank them because their doubts are what helped push me to strive to be better and keep going so I could show them what I am truly capable of."
What do you think is the best way to become successful at your craft/in life?
"I think the best way to become successful at your craft or in life is just pure determination. Like the Buttery Bro’s always say, 'you gotta want it!' If you want something bad enough you will keep working for it no matter what and won't let any obstacle get in your way. There may be hard times and low points in that journey but nothing good in life comes easy. You just have to put your head down, lace your boots up, and keep on climbing that mountain until you get to the top. And always stay hungry for more, cause once you climb one mountain, there is always another taller, bigger one behind it."
Alexis is coming off of her most successful season yet as she placed 7th in the 2022 CrossFit Open and 10th in the 2022 CrossFit Games!
How do you define 'sucess'?
"I define success as being able to sit back and be proud of what I have accomplished and worked for."
How has the meaning of success changed to you as your goals have changed as an athlete?
"The meaning of success hasn’t changed for me, however, my expectations have. I expect much more from myself now and have raised the bar tremendously. It takes more for me to feel success now, than it did in the past."
What are some current goals you have set for yourself this next year? How do you motivate yourself to reach these goals?
"I expect to do much better at the games than I did this year. Knowing how it felt to have some frustration leaving the games lit a pretty big fire in me that I’m taking into next season."
Monthly Goals
Daily Growth
Consistent Accountability
Constant Community
