We all have those nagging excuses: "No time," "Too expensive," "Not in shape." But at CrossFit Fargo, we're here to help you break through those barriers and invest in your best self.

In our latest podcast, "Beyond Excuses," we tackled these common roadblocks. Here's the gist:

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• Money Myths: That daily coffee or takeout adds up. Investing in your health prevents future costs like medical bills.
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• "Not in Shape" is a Starting Point: Everyone starts somewhere. Our coaches scale workouts for all levels.
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• Time is a Choice: We all waste time. Even 30 minutes of exercise boosts energy and focus.
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• Safety First: CrossFit is scalable. Our coaches prioritize proper form.
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• Community, Not Competition: We're a supportive family, focused on personal progress.
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• Process Over Perfection: Focus on consistency and effort; results follow.
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• Lifestyle, Not a Fad: We build sustainable habits for long-term well-being.
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CrossFit Fargo is more than a gym; it's a community. Ditch the excuses and join us. You're worth the investment!

Ready to throw down and celebrate a new PR? That's awesome! But at CrossFit Fargo, we believe in earning that victory lap. This week, we're diving deep into the concept of "earning the right to party." It's not just about showing up; it's about building a solid foundation, mastering the fundamentals, and respecting the process.

Join us as we discuss:

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• The Pyramid of Fitness: Why you can't build a skyscraper on sand. We'll break down the importance of foundational movements like squats, presses, and pulls, and how they directly impact your ability to tackle more complex skills like snatches and clean & jerks.
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• Skill Progression is Non-Negotiable: We'll explore how rushing the process leads to plateaus, injuries, and ultimately, a less fulfilling fitness journey. From perfecting your air squat to mastering the overhead squat, we'll emphasize the value of incremental progress.
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• Strength Before Speed: Why building a strong base is crucial for explosive power. We'll talk about how a solid back squat translates to a more powerful clean, and why you need to earn the strength before you chase the speed.
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• The CrossFit Fargo Philosophy: We'll share our commitment to teaching proper technique and fostering a culture of patience and perseverance. We're here to help you build a sustainable fitness journey, not just chase fleeting results.
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• Celebrating the Process: It's not just about the big wins. We'll highlight the importance of recognizing and celebrating the small victories along the way. Every rep, every set, every step forward is a reason to celebrate.
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Whether you're a seasoned athlete or just starting your fitness journey, this episode will remind you that true progress comes from dedication, consistency, and a willingness to put in the work. So, tune in, learn how to "earn the right to party," and get ready to celebrate your hard-earned achievements with the CrossFit Fargo community!

Ever wonder how some athletes seem to generate effortless power in their CrossFit workouts? A big part of it comes down to a fundamental principle called Core-to-Extremity. It's not just about lifting heavier; it's about moving better. And moving better means safer, more efficient, and ultimately, more powerful workouts.

Think of your body as a powerhouse. Core-to-Extremity is all about how you ignite that power. It's like a wave starting in your core and radiating outwards. First, you engage your core – those deep muscles in your abs and lower back. They're the "high force-low velocity" movers, providing a strong foundation. Then, the power flows to your glutes, hamstrings, quads, and shoulders – the "moderate force-moderate velocity" movers – before finally reaching your extremities: your calves, arms, and wrists (the "low force-high velocity" movers).

This principle isn't just for complex lifts like the snatch or clean. It applies to everything in CrossFit, from squats and rowing to even simple movements. Every exercise has a Core-to-Extremity demand.

So, why is this so important for you?

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• Safety First: When you engage your core properly, you protect your spine and other vulnerable areas. Think of it as building a solid foundation before you start adding weight. A strong core is your body's natural weight belt.
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• Unlock Your Potential: Core-to-Extremity is the key to maximizing your power output. When your body moves in this coordinated sequence, you generate more force, move faster, and lift heavier. It’s about optimizing your mechanics and refining your timing.
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Now, let's look at some common mistakes that can hinder your progress and increase your risk of injury:

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• Early Arm Pull: This happens in lifts like the snatch, clean, and even rowing. You bend your arms before your hips and legs are fully extended. This throws off your timing and power, and can even pull the weight away from your body. In kipping pull-ups, an early arm pull means you're not using your hips effectively. On the rower, make sure your legs are fully extended and your shoulders are behind your hips before you pull with your arms.
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• Early Press: In movements like the push press, jerk, and thruster, the early press happens when you start pressing the bar off your shoulders before your legs and hips are fully extended. It's a subtle but important difference. Watch for your elbows moving upwards faster than your hips.
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• Improper Squat Initiation: In a proper squat, your hips should move back and down simultaneously, with your knees bending in sync. A common mistake is pushing your knees forward as you descend. This puts unnecessary stress on your knees and doesn’t engage your core and posterior chain correctly.
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• Heels Elevate Early: In lifts like the clean, push press, and snatch, keep your entire foot on the ground until your hips and knees are fully extended. Lifting your heels early means you're losing power from your glutes, hamstrings, and quads.
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Mastering Core-to-Extremity is essential for every CrossFitter. By understanding this principle and avoiding these common faults, you'll not only improve your performance but also significantly reduce your risk of injury. So, next time you're in the gym, focus on that core engagement, feel the power radiating outwards, and unleash your inner athlete!

We've all been there: staring at the scale, willing the number to change. But what if I told you that true fitness success isn't just about that number? At CrossFit Fargo, we believe in a different approach – one that focuses on objective data and personalized plans to help you achieve undeniable results, results that go far beyond the scale.

We're not just about weight loss; we're about building a life where fitness fuels incredible experiences, the kind money can't buy. Maybe your goal is mastering a kipping pull-up, improving your body composition, or simply optimizing your recovery so you can train harder and more efficiently. Whatever your aspiration, we use objective metrics to guide your journey and ensure you're making progress every step of the way.

The Power of Objective Data:

Think about it: how frustrating is it to work hard in the gym and feel like you're not seeing results? That's where objective data comes in. We use tools like our InBody scanner to get a comprehensive understanding of your body composition. This isn't just about weight; it's about muscle mass, body fat percentage, and even water weight. This detailed information allows us to create a training and nutrition plan that's tailored specifically to your needs and goals.

For example, if your goal is to increase lean muscle mass, the InBody provides a baseline. We then design a program focused on hypertrophy, incorporating specific exercises, rep ranges, and nutritional guidelines. Regular InBody scans track your progress, showing you exactly how your body is responding. Are you gaining muscle? Losing fat? The data doesn't lie. This objective feedback keeps you motivated, even if the scale isn't moving as quickly as you'd like. You're seeing tangible changes, reinforcing the importance of consistency and the process.

More Than Just Numbers:

Our objective approach extends beyond the InBody. We track progress in all areas of your fitness journey. Working on your pull-ups? We'll monitor your banded reps, negatives, and assisted pull-ups until you finally conquer that kipping pull-up. Focused on recovery? We might use heart rate variability (HRV) to assess your nervous system and ensure you're not overtraining. We might look at your sleep data or simply how you feel in the gym. Every piece of information helps us refine your plan and optimize your performance.

Building a Life Beyond the Gym:

At CrossFit Fargo, we understand that fitness is a tool to enhance your life, not define it. We're passionate about helping you build the strength, confidence, and resilience to pursue your passions and create unforgettable experiences. Whether it's hiking a challenging trail, playing with your kids, or simply feeling amazing in your own skin, we want to empower you to live a life filled with joy and adventure.

We're incredibly grateful for the trust our members place in us. We're proud to celebrate their successes, big and small, because we know that every step forward is a victory. We believe that everyone deserves to experience the transformative power of fitness, and we're here to guide you every step of the way.

Ready to find your own results? Come join us at CrossFit Fargo. Let us help you build the life you deserve, a life filled with experiences that Monday mornings can't touch. We're waiting to celebrate your journey with you!

How to Be No. 1

Josie has two kids, a spouse and a full-time job. She feels like she can barely go to the bathroom alone.

Joe is a lawyer. He works long hours, sometimes weekends, and likes to spend time with family.

Sam has elderly parents that require a lot of care and attention. She brings them to doctors’ appointments and checks in often.

I bet you’re one of the above in some form. We all have a lot going on and give a lot. But if we are honest with ourselves, we all have time. You just need to take it.

The airlines have it right when it comes to self-care. When the plane hits turbulence, masks deploy. You put your own mask on before helping others. Do it any other way and you won’t be able to help anyone else.

Likewise, putting your health and fitness—your engine—on the back burner will leave you sputtering. At some point you’ll be—quite literally—gasping for air.

When was the last time you took time to evaluate your self-care practices?

What does your exercise routine look like? Did you quit the gym you joined last New Year’s Day? Block a specific time in your schedule, just like a doctor’s appointment. Get back on board. It’s not too late.

Do you have a solid exercise schedule? What does your recovery look like? After all, the gains we see from the gym come when we rest. Schedule a massage, yoga class or some quiet time. Block it off. Make it an appointment.

What does your diet look like? Does it need a little cleaning up? Mix a healthy meal in as much as you can. Start with one and go from there. Need some guidance? We can help.

It’s so easy to brush off self-care, especially during the holiday season. Our houses are full, parties are abundant, stress is high. But now, more than ever, it’s important to embrace self-care. Increasing physical activity, decreasing mental stress and being intentional with healthy eating is vital to supporting mental and physical health, staving off illness and recuperating faster if we fall ill.

Pull out your planner. Make an appointment with yourself (we have over 35 classes each week to choose from).

Inspiration provided by Joanne Cogle at crossfitcsg.com.

https://crossfitcsg.com/how-to-be-1/

Be better at life by being better to yourself first.

We often associate "competition" with rivalry, with the need to outperform others at all costs. But what if I told you that some of the most meaningful competition happens within ourselves?

True competition isn't about dominating others; it's about pushing our own boundaries, striving for constant improvement, and celebrating the journey as much as the destination. It's about finding joy in the struggle, embracing challenges, and learning from both successes and setbacks.

Competing with Yourself:

Instead of solely focusing on beating others, shift your focus inward. Compete with your past self. Strive to be stronger, faster, more resilient today than you were yesterday. This internal competition isn't limited to the physical realm. Apply it to all aspects of your life:

• Consistency over Intensity: Compete with yourself to be consistent in your training, showing up day after day, even when motivation wanes.
• Mindset Matters: Compete with your negative thoughts. Cultivate a growth mindset that embraces challenges and views setbacks as learning opportunities.
• Relationships: Compete with yourself to be more present in your relationships, to communicate more effectively, and to cultivate deeper connections.

The Power of Community:

While internal competition is crucial, healthy external competition can be incredibly motivating. Surround yourself with supportive and like-minded individuals who can create an environment of accountability and encouragement.

• Celebrate Each Other's Wins: Acknowledge and celebrate the successes of those around you.
• Offer Constructive Feedback: Provide honest and helpful feedback, focusing on growth and improvement.
• Speak Life into Others: Encourage and motivate those around you to pursue their goals.

The Meltdown: A Test of Limits

CrossFit Fargo's upcoming "Meltdown" competition perfectly embodies the spirit of healthy competition. This team-based event, happening on May 17th, caters to all levels, from beginners to seasoned athletes.

• Beyond the Podium: The Meltdown isn't just about crowning the fittest team. It's about providing an opportunity for individuals to challenge themselves, push their limits, and discover their true potential.
• Empowerment for All: With divisions for Scaled, Intermediate, and RX, the event caters to everyone, regardless of their current fitness level.
• Breaking Barriers: The Meltdown aims to break down the barriers that hold people back and encourage them to live a life outside the limitations imposed by societal expectations.

Redefining Competition:

Let go of the negative connotations associated with competition. Embrace its power to drive personal growth and unlock your true potential.

• Find Satisfaction in the Process: Focus on the journey, the daily efforts, and the continuous pursuit of improvement.
• Create Experiences Beyond Materialism: Discover the incredible power of human potential through dedication, consistency, and a relentless pursuit of excellence.
• Live a Life of Purpose: Create a life filled with purpose, passion, and experiences that money cannot buy.

The Meltdown is more than just a competition; it's a call to action. A call to redefine your limits, to embrace the power of community, and to live a life of purpose and fulfillment.

Ready to take the challenge? Visit the CrossFit Fargo website for more information and to register for The...

"Unleashed: Finding Strength in Community"

In a world increasingly interconnected yet paradoxically more isolating, this podcast explores the profound impact of community on our fitness journeys and beyond. We delve into the irony of our modern age: unprecedented access to information and connection, yet a pervasive sense of loneliness and disconnection.

We argue that true progress, whether it's achieving fitness goals or navigating life's challenges, thrives in the fertile ground of community. Through shared experiences, mutual support, and collective encouragement, we unlock a level of consistency and motivation that's unattainable alone.

Special Announcement: CrossFit Fargo's "Friday Night Lights"

This podcast features a special announcement: CrossFit Fargo is launching its highly anticipated "Friday Night Lights" community event! From February 23rd to March 9th, we're inviting all members to participate in a series of friendly competitions, culminating in a final event on March 14th.

Here's a glimpse into the exciting details:

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• Team Spirit: Divide into two teams (morning and evening) for a thrilling competition.
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• Points System: Earn points for completing workouts, participating in weekly challenges, and judging fellow members.
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• Community Building: Enjoy potluck dinners, camaraderie, and the support of your team.
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• Professional Photography: Capture the memories with professional photos taken at each event.
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Team Effort: This event is made possible by a dedicated committee: Amanda T., Kevin C., Tye J., Erik H., and Robin M. They've meticulously planned every aspect, from team formation and point systems to logistics and community building.

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• Team Formation: Two teams will be formed, with members signing up on a whiteboard.
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• Team Spirit: Each team will have a unique color and logo, designed by Amanda.
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• Scoring System: Points will be awarded for completing workouts, participating in weekly challenges, and judging fellow members.
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• Community Dinners: Weekly potlucks will foster camaraderie, with CrossFit Fargo providing the meat.
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Join the fun!

Sign up by January 31st to secure your team T-shirt. Let's unleash the power of community and achieve incredible results together!

Visit CrossFit Fargo for more details and to register.

Remember: A key component of our character is built by the people we surround ourselves with. People find value in belonging to a community, and this deeply impacts not only who they are but the way in which they feel about themselves because they know they have a place where they are valued by others, where others invest in them, and where they too can invest in return.

Your habits are the foundation of your life. This 60 day challenge will cement the basics that will improve your fitness, health and quality of life. Consistency builds success so by focusing on habits that we can repeat each day, we will begin healthy choices the automatic choice. This challenge will start out with a Nutrition Consult with Coach Chole(Included in price) to help you with the first habit we are going to stack upon, In body Scanner Pre and Post Challenge, habit stacking tracking doc. and a Private FB group page where tips will be dropped almost everyday. The foundational habits we will be stacking over the first 30 days of the challenge to then practice each day the second 30 days of the challenge are: Marco Nutrient Eating, Drinking 1/2 body weight in OZ a day of water, 60 minutes of movement per day, journaling 250 words or more, . We know life happens, and perfection is the enemy of success, but we also want you to see change. To balance that, our goal is to complete these habits 90% of the time over the 60 days. Questions? Jake@CrossFitFargo.com