With all the latest fitness routines and diet crazes littering every magazine and website banner ad, it’s easy to get confused with what’s just a flash in the pan, and what’s actually going to work. Remember when you could buy belts that would supposedly shock your abs into shape?! EEK! How about the Shake Weight? Yeah, that works…

As great as the idea of a magical shortcut to a health and fitness is, there is no substitute for hard work, and if you’re serious about reaching your goals, sometimes you need to make sacrifcices. Whether it’s getting to the gym more often or cutting out some vices, it’s good to keep your goals in mind to keep you on track.

Create a plan for changes that allow you to thrive. Even if it’s not fun as you get started, it will get easier. Stick to your plan, become dedicated to your success, and when you look back you won’t believe where you were when you started.

*Sorry if I dashed any dreams about the Shake Weight.

This Memorial Day we, along with thousands of other CrossFitters around the country, will be doing “Murph”. This gruesome WOD is in memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005, and is done every year to honor veterans and current military who put their life on the line for us.

Murph:                                                     Half Murph:
1 mile Run                                                  800 m run
100 Pull-ups                                              50 Pull-ups
200 Push-ups                                            100 Push-ups
300 Squats                                                 150 Squats
1 mile Run                                                  800 m run

You can choose to attempt either a full or half-murph; or for an extra challenge you can do Murph wearing a 20# weight vest.

Heats will take place at the Uptown gym at 9 am, 10 am and 11 am. Afterwards we will be partying it up at 2 pm at Kenwood park (near the tennis courts – corner of Logan & Franklin). The party is Paleo Potluck style, BYOB and BYO-blankets’n'chairs. Please feel free to invite family and friends to come watch you workout and eat with us after.

To register for your Murph heat, click here

When I moved here for law school in June, 2011 I only knew one person in the Twin Cities. My plan was to keep my head down, put in my 3 years at school and head back to New York as soon as I had my degree in hand. But walking through the doors of TTCF, and joining its outstanding community, shattered this plan.

Over time, I got to know the people who make up our community and lasting friendships have been formed. Now, my social circle is primarily TTCF athletes and I could not imagine my life without you as friends.

I moved here searching for a career; what I’ve found is a life that I couldn’t have scripted better. I ended up quitting law school after my first year, but I am not moving back to New York any time soon. Every day I am moved and inspired by the incredible people who I have the privilege of working with, and I am not willing to give this up.

The personal growth that has resulted from my relationships at TTCF is staggering. The impact you have had on my life is awesome. Thank you all for accepting this New Yorker into your community and for helping me find my way.

Two months ago, I was walking home from the gym, when a man zipped by me in an electric wheelchair. As he was crossing the street, he hit a pothole and fell sideways, out of his chair and into the middle of the road. From what I could see, I was the only pedestrian nearby, and the cars that were on the road either swerved around him and kept driving, or in one instance, just waited until someone else figured out what to do. I approached the man and asked him if he was hurt, and what I needed to do to help him get back in his chair. He told me that if I could possibly pick up some of his body weight that he could probably get back in using his arms. I was definitely afraid of hurting him, but I knew that I could both deadlift and clean more than this man weighed, so I braced myself and picked him up under the shoulders and legs. When I got him situated back in his chair we were both slightly embarrassed, but I knew that he and I were both grateful that this moment didn’t have to become an emergency situation.

At that moment I was so thankful to have CrossFit in my life, because I was able to get someone out of a really tricky spot without compromising their or my body. Additionally, I felt like I was able to step in with calm and control because I knew what my body was capable of in that moment.

As I was reading the CrossFit HQ site this week, I ran across this little gem of a post about a man who saved his 130-lb dog from heat exhaustion by carrying him over his shoulders. I also got a wonderful e-mail from Kate Hoff describing the incredible changes she has felt over the last year (happy 1 year Kate!). Additionally, we have a handful of talented athletes working their way toward becoming firefighters.

I am thankful for CrossFit because it gives me a strong and useful body and makes me feel in control in tough situations. What has CrossFit done for you to change the way you function in the rest of your life?