Your 6-pack starts in the kitchen

My second year participating in the LuRong Paleo Challenge has gone by and I’ll have to say, I do way worse eating when there’s pressure to be in a competition. I do not like something or somebody telling me what I can and can’t eat. I’m usually pretty darn good at the paleo lifestyle. Enough about me, we had some really successful participants from our gym!!!! Even though scores are still being tallied by LuRong (really?! Yes.) we pretty much know who accrued the most points. We are looking forward to giving out a prize from VCC and prizes from LuRong. Thanks for participating everyone! Hopefully we can announce the “official” winners soon!!!!!!!!

I asked a few questions on the Facebook paleo page the other day about what made you successful (or not) and thank you to Troy and Hope for responding. Planning is the key to paleo eating.  Sometimes it’s an overwhelming amount of food and preparation on Sundays but by mid-week it is a life saver. I prep twice a week (Sundays and Wednesdays) and that works for me, you have to figure out what works for your schedule. Make your meals or at least get them prepped ahead of time and always make sure there’s a meal ready to eat in the refrigerator.  Thanks to Gina for providing meals for people who don’t have the time to cook.

Great job everyone for succeeding in this food and lifestyle journey! Lets make it bigger and better next year!

Stop. Right. There.


This article.

Not only is it written about one of my heroes but it’s laced with such wisdom I feel the need to make sure we all read it. Like more than once.

Diane speaks about ‘seasoned’ athletes, not to be mistaken by elite athletes.

Here’s a quick story.

The other day coach Dana and I were working out together and I got to witness yet another one of her snatch PR’s. This one, a really big one that she’d been chasing for quite some time. We screamed and did the happy dance. That’s just what you do. But then she asked if I thought she should try for just 5 more pounds. Immediately I said no. I have no idea what would make me tell her no. I mean, why wouldn’t I be a big supporter and tell her to go for it?

Intuition. Experience.

We decided she needed to be grateful for what her body allowed her to do that day. Work on getting another PR the following week. Don’t be greedy.

Well if it weren’t a week or so later when I hit a PR by myself in my home gym. Immediately I sent the video to Dana and called her. We screamed. And did the happy dance over the phone. Again, that’s just what you do, right? I asked her if I should go up just 5 more pounds. She immediately said no and reminded me that I should not be greedy. Be happy with what my body allowed me to do that day.

The moral of this story and to back up what Diane Fu referred to in her article is being seasoned enough to know when to stop. Stop. Right. There. Celebrate. Breathe. Don’t be greedy.

Lastly, you wanna know who else can relate to this story? Annie Thorisdottir. You know, the 2nd fittest woman on earth at this year’s CrossFit games — this remarkable title after a devastating back injury just one year ago. She learned a lot in the last year and so have I.

I suffered a terrible back injury myself being greedy at the gym and it was not worth it. It sidelined me for almost a year and I’m just now getting back to where I used to be. Don’t push through the pain for a PR or for a WOD. Stop. Right. There. Ask a friend if you should stop, better yet, ask a coach what they think. We’re here for a reason. We’ve all had set backs and seen injuries that have caused our friends pain and frustration. Strive to be the seasoned athlete Diane Fu is referring to in the article above.





Overcoming Obstacles

Let’s talk about the quote we love for the new motto at VCCF.

Anything worth doing in life

We decided to add “Moderation is not accepted.” 

It sounds kinda harsh, right? Like, we’re the scariest gym around.


If you think about CrossFit as a lifestyle you will begin to understand why people literally program their lives around it. It’s not just about six packs and big biceps. It’s about recording and celebrating your gains, eating a well balanced diet to fuel your lifestyle as well as your performance in the gym and being in good enough shape to chase your children around the yard (and enjoy it!)

Sometimes, life can happen and you get injured, or stuck at work on a project for months at a time, or have to take care of an ailing family member and suddenly have no time to come to the gym. Although I cringe at all of these examples, I have been there. For an entire year. And it sucked.

Overcoming obstacles in life is part of not accepting moderation. It’s not good enough to us to fall behind on your workouts and let yourself trail away from a healthy lifestyle. Letting yourself go as a sacrifice to others or circumstances is not a good excuse. You are important. You deserve to be healthy. You don’t deserve moderation.

Although it sounds counter-productive, make (even more) sacrifices:

* GO to the gym. Even if you have to wake up super early and don’t have time to shower. They make dry shampoo and personal cleansing cloths these days. We won’t judge. Shower later.

* Ask for help on mobility, a good physical therapist, a good mental health doctor or whatever you need. ASK.

* Work on yourself. Whether it’s your injury or a personal issue, stay up late for 20 minutes to stretch or write in a journal.

* Wake up and do it all over again. Be relentless. If you do these things you will get out of your “funk,” you will succeed in getting over an injury, you will rise above the personal strife in your life.

You are not your injury. You are not your divorce. You are not a number on the scale. You choose who you are. Every day. You make choices to reflect who you want to be. And if you have been satisfied with moderation for too long, start pushing yourself harder and see what surfaces. Better yet, step foot in our gym. We’ll teach you, guide you and help you reach your goals.

Moderation is not accepted… in the gym, at home, in your marriage, in your faith, with your children, in life. We promise to lead by example.

You like the new motto? Good because we’ll all be wearing it soon. 🙂





New Partnership for VCCF. Lots of great things to come, tell your friends!

We CrossFit because it works. Using the CrossFit methodology, our workouts are comprised of constantly varied functional movements executed at high intensity. That means we are exercising muscles used in daily tasks like picking something off the ground (deadlift) with proper form and at high intensity. Our workouts and knowledgeable coaching staff can help scale the workout to suit your fitness level.

Although many gyms call their clients athletes, CrossFit is the only fitness system that treats them as such. You will learn specific warm ups for specific movements to create muscle memory. You will learn how to keep your body mobile as you age, go through a workout or sit at a desk all day. You will also learn how to use full range of motion to your advantage in lifting weight, sprinting, jumping on boxes, swinging from pull up bars and so much more. If you think you will never be able to do what’s described, just give us a try. We bring out the athlete in you.

You can expect a friendly staff and a welcoming community of like minded individuals at our gym. Our community is dedicated to fitness but also the comradare it takes to get through a grueling workout. Don’t worry, our WOD’s (that’s CrossFit speak for Workout Of The Day) rarely last more than 40 minutes, leaving plenty of time for mobility, chatting with your friends/coach or simply enjoying the atmosphere.

Our owners are friends and partners with a passion for wellness and sharing it with others. Join us at Vette City CrossFit and become part of our community!

“Anything in life worth doing is worth over doing. Moderation is not accepted.”


Tom Dolan

Kris (“Mitch”) Mitchell

Greg Flora

Courtney and Kyle Wise