We’ve all experienced it: the really bad day when absolutely everything is going wrong and every decision we make seems to lead to another horrible outcome. You think to yourself, “This day is an epic failure. I just want to go to bed, fall asleep and start the eff over.”

I know I have had days like that. In fact, sometimes I find myself waiting for the next catastrophe to occur so I can just get it over with. These days often end with a glass of wine and a recounting to my boyfriend of why everything sucks.

There is a branch of philosophy called metaphysics. It explains the fundamental nature of “being” and the “world.” Different philosophers endorse different beliefs within this field of study. For me, Existentialism makes the most sense.

Soren Kierkegaard, often called “the father of Existentialism,” believed a person is responsible for giving his or her own life meaning and living well even when bad things happen and life gets challenging. Kirkegaard believed we create our paths based on our values, and those values dictate how we live our lives.

Essentially, if I wish for something, or if I want something, I can be it and I can have it.

For me, Existentialism represents personal accountability. I take responsibility for everything that goes wrong in my life and everything that goes right. Rarely am I hit with some undeserving disaster for which I can find no rational explanation.

The other night, my window was smashed in my car. Mike had been telling me for weeks to remove the papers and sweater from my back seat because someone would break my window to get at it. I ignored him, and they did. Yes. They took my sweater.

My life is not a series of unfortunate events. In fact, it is quite the opposite. I work hard, train hard, and live a really fulfilling life. I feel very deserving of every victory I experience in the gym, at home and in my job. I know that the combination of wanting the best things in life and working for them is a recipe for success. The setbacks are merely that: setbacks. And I will get past them and move onward on the path toward my goals.

How do you live your life? Do you feel worthy of the good things that happen to you? Do you take responsibility for some of the bad days? Or do you feel like a victim of circumstance?

We all have times when we feel like a victim, and victims usually make bad choices. It’s easy to blame the world, blame society, blame the weather, blame a bad day, blame the government and then mope, avoid the gym, eat something crummy and pound a beer to four.

It’s harder to take responsibility, suck it up, screw up your courage and change things for the better. It’s way harder. It takes guts and work and grit and perseverance and sweat and tears.

But in the end, it’s way more rewarding and empowering to take responsibility for your life and then make it exactly what you want it to be.

So do that: hold yourself accountable for what happens to you and challenge yourself to live your life in a way that will make your dreams reality. Make a commitment and hold yourself to it.

Then see what you can accomplish.

Back squat 5-5-5-5 or 5-5-5-5-5

50 overhead lunges for time (45/25 lb.)

We’re going to squat 5×5 or 4×5 (depending on your experience) for three Wednesdays in a row, giving you a chance to really dial in your squats.

The goal over these three weeks is to put some weight on your numbers. We’ll try to make sure that each week – if the form is good – we good up about 10 lb. If you’re just starting out with squatting, this is not unreasonable. If you’ve been squatting heavy for a while, we might look at a different plan.

Either way, we’re squatting!

I was chatting with Lee yesterday after her workout, and we were talking about different ways to make improving your diet easier. Lee came up with a couple of great ideas that are well worth sharing with the group.

First, she told me about her Grocery List, which is set up by sections in the grocery store. Instead of writing all your stuff in one long list that might have kale followed by almond butter followed by steak – all in different sections of the grocery store – you can use Lee’s list to group your needs by sections.

That will save you time and keep you from running back and forth while pushing a cart. And if you do have to run back and forth pushing a cart, at least you’re fit enough after dealing with our prowler in the back field. A list will also keep you focused and prevent you from just randomly shovelling crap in your cart because you’re hungry and can’t remember what you need.

And it’s often been noted in the CrossFit community that the stuff you really need to eat is usually grouped around the sides of the grocery store. The crap is usually in the middle aisles. That’s a generalization, of course, but meat, fruits and vegetables are seldom found in the middle of the store. That’s where chips are.

Lee’s second tip is sitting down and making a giant list of every healthy meal you can think of. Just write them all down on a sheet of paper. When you’re done, you’ll have a huge list of options, and you can select from those when you’re stuck on what to eat. Even better, plan an entire week’s worth of meals.

The basic idea is that bad choices usually happen when you’re tired and can’t think of anything to eat.

“Might as well order pizza or just hammer down 20 handfuls of crackers.”

Oh no you don’t.

Select from the list, and make it happen.

We all have great meals that have somehow been forgotten about, and making that list will come in very handy when you’re not feeling particularly imaginative.

Eating better is all about being prepared, so plan your shopping, plan your meals and start eating better!

Nate Lite

As many rounds as possible in 20 minutes of:

2 muscle-ups (or muscle-up transitions or body rows)

4 handstand push-ups (push-ups)

8 KB swings (55/35)

If you aren’t doing this as RX’d, the exact rep and movement scheme will vary slightly to keep it challenging.

We also owe CrossFit Regina 2,000 burpees as a group, so we’ll be working on those at each workout. Every burpee helps!

Team workout (10 and 11 a.m.)

KB swings (55/35)

Box jumps (24/20)


Thrusters (75/55)

800 reps as a team of 4.

600 as team of 3.

400 as team of 2.

Only one athlete works at a time.

You will perform an equal number of reps for each movement, and the number depends on team size. A 4-person team will do 200 KB swings, while a 3-person team will do 150, etc.

All KB reps must be finished before moving to box jumps, and so on.

Athletes must push sled 2 lengths after completing a set of reps.

We’ve talked to several people who are doing the Eat Less Crap Challenge and are experiencing some savage cravings in the first few days.

That’s normal.

If you want some perspective on it, read the CrossFit Journal article Getting Off the Crack by Nicole Carroll, a great athlete and colleague of mine at CrossFit HQ. (It’s available by subscription only right now.)

In the article, Nicole talks about changing her diet and experiencing cravings, but she got through it and was better for it. You’ll be OK too.

But the cravings are real, for certain.

Here’s some info on them: Sugar Addiction.

Do your own evaluation, but we’re pretty convinced changing your sugar intake can be hard. It might not be as hard as quitting a pack-a-day smoking habit, but then again, it might be.

Here’s a free article on battling the sugar addiction: 10 Tactics for Overcoming Sugar Addiction.

If you get cravings, I’d suggest a simple strategy: 10 burpees.

There is no scientific reason to do this, but I’m pretty sure 10 fast burpees will take your mind off your craving and get you refocused on your goals. If the craving stays, hit another 10 burpees.

We’ll call it burpee therapy.

But please know that what you’re experiencing is normal, and if you fight through it, you will be stronger for it. You can do it. Dig deep and lean on your friends at the gym. We’re here to support you.

And do 10 burpees.