Workout of the Day

What Are You For?


Lately we have had the honor of sharing our space a few times per week with a seniors yoga class run by member of our CrossFit NoBo family, May, while their yoga studio is being renovated. May sets the tone by beginning each class with a short story or lesson about mindset, growth, and aging. (Side note: Observing this gathering really is a unique experience. A group of seniors, most well above 70 years old and many well into their 80s and 90s, practicing yoga surrounded by heavy atlas stones, kegs, and barbells. Awesome.)

Last week, May gave a lesson that I'd like to share with you all. May challenged her class to consider what it means to be for something and what it means to be against something, and invited the class to ask themselves which side they are on.

You can operate your life within the framework of being against, or you can live your life being for something. The object of how you direct your energy doesn’t really matter. Politics, the environment, business, fitness protocols, pop culture, whatever. The results tend to be the same: those who are against sit on their heels while they draw up criticisms of what others have created or what others are doing or not doing; those who are for go out and create and push for growth and change. Unsurprisingly, these two mindsets tend to be at odds with each other. The more you are against, the less you are for.

We have opportunities every day to create change in ourselves and within our sphere of influence, and whether we are living for or against determines what kind of change we can create.

May left her class with two questions and a poem, and I will leave you with the same.
Ask yourself:
1) Are you for, or are you against?
2) What are you doing today for that which you are for?

...Let's remember...
"You have been telling people that this is the eleventh hour.
Now you must go back and tell people that this is the hour!
And there are things to be considered:
Where are you living?
What are you doing?
What are your relationships?
Are you in right relation?
Where is your water?
Know your Garden.
It is time to speak your truth.
Create your community.
Be good to yourself.
And not look outside of yourself for a leader.
This could be a good time!
There is a river flowing very fast. It is so great and fast that there are those who will be afraid.
They will hold on to the shore.
They will feel that they are being torn apart, and they will suffer greatly.
Know that the river has its destination.
The elders say that we must let go of the shore,
push off into the middle of the river,
keep our eyes open,
and our heads above the water.
See who is in there with you and celebrate.
At this time we are to take nothing personally,
least of all, ourselves.
For the moment that we do,
our spiritual growth comes to a halt.
The time of the lone wolf is over.
Gather yourselves!
Banish the word struggle from your attitude and your vocabulary.
All that we do now must be done in a sacred
manner and in celebration.
We are the ones that we have been waiting for."
~ The Elders, Oraibi, Arizona Hopi Nation

- Preston Sprimont


  • Pause overhead squat (3 sec pause) - 3,3,3,3

  • 15 min EMOM

    • Rd 1: 6 DB snatch (50/30)

    • Rd 2: 10 DB goblet reverse lunge (50/30)

    • Rd 3: 30s max wallballs (20/14)