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March 22, 2013

3/21 "Inspiration"

The secret to staying inspired!Avoid doing these thing!1.Expecting to be inspired all the time.All of us had unique reasons for wanting to do crossfit. Maybe we looked in the mirror, unsatisfied with where we were at, or maybe we saw the crossfit athletes on tv and wanted to be like those men and women. Whatever the reason, there was something that inspired us to sign up at Badger Crossfit.But…sadly, if it hasn’t happened already, that inspirational lightning bolt will lose its magical motivational power to wake you up in the wee hours of the morning or to kick your butt to give 100% at the WODS.When this happens you get to choose how to respond!Instead of giving up and waiting around to be re-inspired, keep plugging away. Keep plugging away even when you feel uninspired because “action leads to inspiration”.There have been so many days where going to the gym is the last thing I want to do but as soon as the clock starts counting down before the WOD, I’m glad I came. You and I both know that we’re not always going to be riding an inspirational high 24/7, but that inspiration is much more likely to be found at BCF than on a couch, at home, with a bag of potato chips, waiting for the inspirational 2x4 to smack us in the face.2. "Refusing to start with baby steps"“A combination of pride and the desire for instant gratification leads to goals that are much too high and therefore doomed to fail.”My goal to get a muscle-up can become uninspiring when I forget that I have to master unassisted ring dips, strict pull-ups, and probably work on some other weak areas before I even start swinging on those rings. It’s not necessarily bad to have lofty goals, but knowing the difference between short-term goals and long-term goals is important. Make your short-term goals very specific and keep chipping away at those. Pretty soon, your long-term goals won’t seem so lofty!3. Going at it alone.Luckily, at Badger Crossfit we have awesome workout buddies! Are you using this supportive community to share your goals? You can write your goals on the goal board, and that’s great, but I encourage you to find some one to share your goals with, outloud. It makes a huge difference when you have someone holding you accountable and encouraging you when you fall behind. Getting and staying inspired is much easier to achieve as a group than as an individual!Write up inspired by:

Strength: 15 minutes to establish a 1RM Clean & Jerk.

WOD: 3 rounds for total reps of:

1 min ME Front Squats 135/95#

1 min ME HSPU

1 min ME KBS 55/35

1 min ME Pull-ups

1 min ME Burpees

*1 min rest each round (FGB style)[learn_more caption="NEWS"]**CrossFit Games 2013 DETAILS HERE**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf2 and you’re in. Follow the directions.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.Come WOD with us on Saturday! We're doing 13.3, as a gym!If you have been trying to email us, we are sorry for not responding as we're having email issues at the moment. Please message on facebook or on Twitter in the mean time. Or use the tried and true method - an actual phone call!reebok shoe order in…Reebok shoe order is in. I have to sort it but if you want, $85 cash or check. Otherwise I can charge. You can only take the shoes once we process or have cash/check in hand.[/learn_more]

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