The Key to Happiness

Hey you guys, I read a book! And I learned the key to happiness! Here we go:

“To be happy we need something to solve. Happiness is therefore a form of action; it’s an activity, not something that is passively bestowed upon you, not something you magically discover…”The Subtle Art of Not Giving a F*ck

We hear (and say) it all the time:

“Once I get to 200lbs/300lb/400lb on my back squat, I’ll be happy with my strength”

“Once I lose those last 15lbs, I’ll be happy with my body”

“Once I get my Fran time down under 3 minutes, I’ll be happy with my conditioning”

“Once I quit this job and get a better one, I’ll be happy with my life”

“Once I find a great guy/girl, I’ll be happy with my love life”


And that’s OK.

“Happiness comes from solving problems. The keyword here is “solving”. If you’re avoiding your problems or feel like you don’t have any problems, then you’ve going to make yourself miserable. If you feel like you have problems that you can’t solve, you will likewise make yourself miserable. The secret sauce is in the solving of the problems, not in having the problems in the first place.”  The Subtle Art of Not Giving a F*ck

Happiness isn’t the result of having no more problems.

After all, by solving one problem – you are creating another.


Problem: You are unfit.

Solving: Join a gym and start to get fit.

New  Problems: Manage your schedule to fit the gym in, make sure you remember to buy and cook food so you stay on track, pack your gym clothes every day and do extra laundry, dealing with small injuries that pop up.


Problem: You don’t have double unders.

Solving: You practice and get to the point where you can do 10 in a row.

New Problems: Going Rx in workouts and being really slow at first, being pressured into competing since you no longer have that weakness, being disappointed when you have a bad double under day.


Problem: You are overweight

Solving: You eat clean, watch portions, and lose the weight.

New Problems: You have to buy all new clothes along the way, you have a fear of going back to being overweight, you have accidentally become a role model and have pressure to keep the weight off, you aren’t as strong in the gym, you have to spend more time and effort thinking about what you are eating.

In all of these scenarios (and most in life and in the gym), the “New Problems” are definitely an upgrade from the original problem. And the more of those new problems that we solve, the better and better our lives become; and the less significant the ‘problems’ become.

The key is to find keep solving problems until you are left with ‘good’ problems that you are excited to solve.

There’s nothing wrong with being mildly dissatisfied. The act of being dissatisfied and somewhat insecure is an evolutionary feature that has helped humans get to where we are today. Dissatisfaction with our current situation has kept our species fighting and building. And it’s usually the most dissatisfied creatures that do the most work to innovate and survive.

The fault lies in failing to recognize your problems, or avoiding taking steps to solve them. Inactivity, avoidance, unhealthy coping mechanisms, will only lead to further unhappiness.

Conversely, the act of working on your lifts, making small progress each day, improving your technique, will make you a happier athlete. The act of making small daily changes to your eating habits, and seeing the results, will make you a happier person.

This falls perfectly in line with what you are doing every day in the gym, since there is NO END GOAL in CrossFit. You can always be faster, stronger, have better technique, be leaner, be more flexible, have more gymnastics skills, etc.

The secret to happiness lies in finding the actual problems, solving them, which creates new (but upgraded) ones, solving those, etc.

Not happy? Go solve a problem!


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Rookie Rumble Spring 2018 Results

PROGRAMMING UPDATE! Weekly Focused Extra Work

It is impossible to work on every skill, every lift, every week, and fit all of that into 3-6, hour long workouts a week. This is fine, and you can get stronger, fitter, faster, and better looking by just taking regular CrossFit classes. But for those of us that want a little extra work, to get even fitter, stronger, skillful, and better looking, we are now providing weekly extra credit work.

Starting THIS week, we will be posting 3-5 things on the WOD Blog, and on the WHITEBOARD closest to the front doors. These things will usually fall under the categories of Barbell, Low-Intensity WOD, Endurance, Core/Abs, and Gymnastics / Skills.



These options are for those people who are looking to get MORE out of their time in the gym, AND /OR are also for those who need a break from the intensity of CrossFit on one given day, but still want to come in and do something. These options are posted WEEKLY and are meant to be incorporate into your workouts ( or instead of the WOD, if you need a deload) throughout the week, as you see fit.


Here are some examples of how you might incorporate these into your training:

  1. Barbell. If you are someone who wants to do MORE lifting in CrossFit, you can choose to come in early to any class, warm up on your own, and do this lift as the class does their warm up. Then you’d hop into the class when they start their strength. This will typically be a lift that we aren’t doing that week in class.
  2. Endurance. This section is for those who want to increase their aerobic capacity. Again, you can come in early to warm up and do this during the class warm up, you can stay later after the metcon to get this done.
  3. Low Intensity WOD. This is ideal for Unlimited Members who come almost every day, and sometimes need/want a lower intensity day or a focused “active rest day”. This workout can be done DURING class, as long as you aren’t interrupting class. It’s an alternative to a rest day, and should leave you feeling like you got a good sweat in, but you won’t be sore for days after it.
  4. Core/Abs. This is for EVERYONE. We could all use more core stability and strength. Find an extra 5-10 minutes each week to do this work after your metcon.
  5. Gymnastics / Skill. Higher skill movements. like Handstand Push-ups, Pistols, and Muscle-ups. And scaled down versions for those of us that are still working towards those skills.

Again, these are posted weekly, not daily. And they are meant to be done in addition to your regular WODs for the most part.



–          Don’t disrupt class. If you are dropping a barbell or going crazy on the Assault Bike or rower, do it nextdoor or outside.

–          Warm up properly before you work out. If you are coming in early, make sure you warm up properly before doing this work, as you will be doing it and then hopping right into strength & metcon with class.

–          This work needs to be done during business hours only. Please try to fit this into the 15 min before or after class is done, if there are no other classes going on before or after this class.

This is a trial to see if people are willing to work on their weaknesses or to practice the things they enjoy. If it goes well for you, or if you want something a little different, please give us feedback and feel free to suggest additional ways in which we can make your workout experience even better in the future.


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