Thursday, December 29, 2016

Please Don’t Join A Gym, Overhaul Your Diet, Quit Smoking and Drinking

Please Don’t Join A Gym, Overhaul Your Diet, Quit Smoking and Drinking

It’s the end of the year and  we are all getting ready with our great plans to make 2017 our best ever.
But we are asking you to NOT join a gym, overhaul your diet, quit smoking, cut out soda and sugar and quit drinking.

Well, at least not all at once.

Guys, we see it all the time. The super enthusiastic person who joins the gym ready to get in the best shape of their lives! They commit to a new exercise program AND decide to go 100% Paleo, too. Oh, and they are quitting smoking and they are not going to drink anymore either.

You know what happens to those people? They last about 2 weeks and then we never see or hear from them again. I think the stress of all those changes causes them to spontaneously combust.

From Leo Babauta at
One goal. Too many people start with too many goals at once, and try to do too much. And it saps energy and motivation. It’s probably the most common mistake that people make. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.

When you join CFM we will congratulate you on taking the first step to improve your life and then we will encourage you to hold off on any other changes. When you start CrossFit, or any new exercise program, you are going to be tired, sore and aching in places you didn’t know you could have ache. It’s going to be a true mental and physical challenge just to make yourself come to the box.

If you are trying to eat radically different at the same time, then you can add cranky and hungry into the mix of emotions.

If you are also trying to kick cigarettes and alcohol, add in stressed out and pissed off.

Can you see why this is probably a bad idea?

Who wants to walk around feeling like they have been hit by a truck while evil gremlins scream at them to EAT, SMOKE AND DRINK! Oh, and did I mention the gremlins are also screaming, “Ha ha you are a failure!”

Sound miserable, right? No wonder people give up. It’s too much for most anybody.

What we recommend is baby changes. Start coming to the gym regularly. Come often enough that it is a habit and you are no longer walking around sore all the time. Probably 1-2 months.

Then decide on your next baby step. For most people, it’s eating more protein and vegetables. We can give you a goal of how much protein you need and how many veggies. Once you are confidently meeting those goals, then add in another step.

By this time you may have discovered that smoking is really hindering your workouts. This is probably a great time to stop that habit. Talk to your doctor about the best way to do it, state your goal of quitting to the important people in your life and then tackle it. Keep enjoying your sodas and gas station food if that makes you happy while you are quitting.  Seriously, smoking is way worse than those things.

Next on your goal list might be to stop sugar, sodas, junk, alcohol; whatever your vice is. And that’s awesome! But remember, you have all of 2017 to make these changes. Very few people succeed when they try to accomplish everything in one fell swoop.

List out what you’d like to accomplish in 2017 and break it all down into baby steps. Tackle one goal at a time.  On 12-31-17 you’ll be able to look at everything you did with pride and awe. And we are here to help!

Thursday, December 8, 2016

What Happens When You Join A Regular Gym?

What happens when you join a regular gym?

You are so excited and motivated to finally get in shape! You head on over to the local globo gym, sign up for a monthly membership for a super low price and get a one hour personal training session teaching you how to use all the fabulous equipment!

The next day you go back and you spend an hour and a half. You don’t really get much done, but you used every machine at least one. You chalk it up to learning the gym equipment and tell yourself you’ll write a workout plan to follow from here on out.

Day three comes and you haven’t had a chance to write a plan, but that’s ok. You decide to go anyway and do cardio. When you get to the gym all the treadmills are taken so you ride the layback bike for 15 minutes and then get bored. You wander over to the leg press machine and do 10 reps at 135 pounds and call it a day.

Day 4 rolls around and you are super busy so you don’t make it to the gym.

Day 5 comes and you want to go to the gym, but you still haven’t had a chance to get that plan together. You go home and Google furiously for workout plans. You settle on one that promises to put 300 pounds on your bench and 500 on your squat in only 30 days. Boom! You are ready!

Day 6 you are all excited and ready to go! You get to the gym and realize you forgot your shorts and shoes. Go home.

Day 7 and you are at the gym gearing up to execute your fabulous 'Get Ripped' plan! It takes you 2 and ½ hours to get through the list, but you did it!

Day 8 So sore you can’t get out of bed and you pulled something in your back because you went too heavy with the Smith machine squats. No gym today.

Day 9 Too busy, you’ll go tomorrow.

Day 10 Kids are sick. Can’t go to the gym today.

Day 11 …….. Day 12 …… Day 45……Day 75…..Day 125 You haven’t been to the gym in months, but hey, you are still paying for it and you might go tomorrow, right?

CrossFit Murray is different! The workouts are tough, but the concept is simple. We design the workouts for you. We coach you through the movements and we guide you through appropriate scaling and modification. Not just on your first day, but every single day. We know our athletes and their abilities and tailor every workout to each individual.

The New Year is approaching and you may be thinking about improving your fitness. We would love to have you at CrossFit Murray. Contact us today at or stop by one afternoon. You'll be glad you did!

Sunday, September 18, 2016

Welcome back MSU students!

Welcome back to all our Murray State University students! We are so happy that you are trusting us with your fitness and look forward to watching you grow in fitness.

Monday, May 2, 2016

Battle Of The Boxes: Tarzan & Jane Results

Thank you to everyone that came out Saturday to throw down and to all our volunteers! We hope everyone had a great time!




Thank you for you patience with the scoring. The results posted after the awards ceremony were incorrect due to a printing error. The results above are the final, corrected places.

Everyone train hard this week and have fun!

Tuesday, April 19, 2016

Should I RX Or Scale?

Many times you look at the whiteboard and think, "Should I RX this WOD?"

Well, sometimes you have to remember that can and should are two totally different things. 

Let's say the WOD is


6 front squat 185/125
6 burpees over the bar

You are an average CrossFitting male who's clean max is 205 and front squat max is 225. 

Can you RX this? Yes.

Should you RX this? No!

You have to think of the intended stimulus of the WOD. In the case, the reps are small and the rounds are short. The intention is for a moderately heavy weight that you can still move fast. Short and sweet. 

If you try to RX this, you'll be cleaning 90% of your max each time you pick it up. That's not moderately heavy. That's heavy. And you won't be fast. 

You will turn what's intended to be a short burner into a strength session. 

Your coaches have a reason for the workouts they plan so that you get a variety of stimuli. Short, long, heavy, light, aerobic, anaerobic, gymnastic-y, dynamic, etc. Trust them.   

So remember, can and should are two different things. When in doubt, ask your coach. That's what he/she is there for. 

Sunday, February 21, 2016

Battle of the Boxes registration goes LIVE SOON!

It's CrossFit Murray's 4th annual Battle of the Boxes! Who will be the King and Queen of the jungle? This year's Battle will be a partner competition, one male, one female! Registration will open soon and there will be RX, scaled and masters division! Join the Facebook event to get all the updates.

Thursday, January 7, 2016

That sh*t's dangerous!

Scene one:
Random Person: How'd you hurt your knee?
Athlete: I was training for a marathon and developed patella tendinitis.
Random Person: Well, I hope you feel better and can get back to running soon.

Scene two:
Random Person: How'd you hurt your knee?
Athlete: I was playing tennis and tore my ACL.
Random Person: Well, I hope you feel better and can get back to playing soon.

Scene three:
Random Person: How'd you hurt your knee?
Athlete: I was snow skiing on vacation and wiped out.Tore my ACL, MCL, & Meniscus!
Random Person: Well, I hope you feel better and can get back to skiing soon.

Scene four:
Random Person: How'd you hurt your knee?
Athlete: I was playing golf and tweaked my knee while reaching down to the ball.
Random Person: Well, I hope you feel better and can get back to playing soon.

Scene five:
Random Person: How'd you hurt your knee?
Athlete: Man, I was going for a PR Clean and Jerk, and fell catching the clean. It's just tweaked a bit.
Random Person: OH MY GOD! CrossFit?!? That shit is dangerous! You are going to hurt yourself if you don't stop!

Sunday, January 3, 2016

2015 In Review!

We knew you guys were strong, but WOW! You all lifted 1,000,000 pounds! You had 2400 PRs! And look at that most PRd lift! Who would have thought! (In the pie chart, 'other' refers to complexes like the 3 position squat snatch. Stay tuned because we have a few more of these little nuggets coming!