Every year, the CrossFit Open brings a mix of excitement and hesitation. A lot of people wonder if it’s really for them. Emily’s story answers that question clearly. Emily has participated in the CrossFit Open for over a decade . She has done it at different gyms, in different cities, and during very different seasons of life. No matter where she trained, she signed up every year. Not to chase the leaderboard, but because she loves the environment . What keeps her coming back is the energy. The cheering for friends. The Friday Night Lights buzz. The shared nerves, laughter, and high-fives after a workout. Emily is proudly a scaled athlete , and that has never been a barrier. In fact, it’s part of why she loves the Open so much. The workouts meet her where she is while still challenging her in meaningful ways. That same love for the experience is why Emily stepped up as a team captain for our in-house competition running alongside the HQ Open this year. She believes deeply in this community and in how powerful it is to do hard things together. If you’re on the fence, here’s what matters most: You do not need to be an RX athlete Any version of the workout, scaled or modified, earns points for your team You do not have to register with CrossFit Headquarters to participate in our in-house competition, though you are welcome to if you choose At CFR, the Open isn’t about being the best. It’s about showing up, being your best, supporting your people, and leaning into the energy that makes this community special. We’d love to experience it with you this year.

Nothing Is Wrong With You If your motivation crawls under a blanket in winter and refuses to come out, you are not broken. You are human. Winter has a way of turning even the most disciplined people into professional negotiators with their alarm clocks. The days shrink. The sun clocks out early. Your to-do list stays loud. Motivation does not vanish because you lack grit. It fades because winter quietly stacks the deck against you. Why Winter Messes With Motivation Winter changes more than the temperature. It changes your biology, your routines, and your mental bandwidth. Less daylight means lower energy and mood. Cold adds friction. Every workout requires extra steps, layers, and mental effort. Schedules feel heavier with holidays, kids home more, and work deadlines piling up. Decision fatigue is real. By the time evening arrives, your brain wants soup and silence, not squats. Motivation thrives on ease and momentum. Winter (at least, in the Midwest) offers neither. The Big Lie About Motivation We are taught that motivation is something you either have or you do not. That belief works great until February. Motivation is not a personality trait. It is a reaction. When life feels manageable, motivation shows up. When everything feels harder, motivation quietly slips out the back door. Waiting to feel motivated in winter is like waiting for summer weather to show up in Illinois. It happens eventually, but standing around doing nothing while you wait is a rough strategy. What Actually Helps When Motivation Is Low When motivation is unreliable, structure becomes your best friend. Structure beats feelings. Scheduled workouts remove the daily debate. Smaller commitments win. Showing up for 1 class or even 30 minutes of movement consistently beats chasing perfect weeks. External accountability is relief. Let someone else carry the planning so your brain can rest. Permission to be imperfect. Winter progress often looks quieter, and that still counts. Think of winter fitness like tending a fire overnight. You do not build a bonfire. You keep the embers alive so spring can roar back faster. One Simple Reframe to Carry With You Motivation is not the goal. Momentum is. Momentum grows when showing up becomes automatic, not heroic. That is where coaching, structure, and support quietly do their best work, especially when motivation feels like it took a seasonal vacation. Winter does not require more willpower. It asks for smarter systems and a little grace.

If you’re a parent, or someone who’s been training long enough to carry a few old injuries, this is probably familiar: You care about your health. You know strength matters as you age. You want to move consistently. But between busy schedules, limited energy, and a body that no longer tolerates random workouts, fitness can start to feel harder than it should. This is where personal training often becomes less of a practical solution. The Real Barriers to Staying Consistent Most parents and older adults don’t struggle with motivation. They struggle with logistics. Limited time Decision fatigue Fear of making an injury worse Workouts that require too much mental energy When every session means figuring out what’s safe, what’s effective, and how to modify on the fly, training is usually the first thing to drop. Personal training removes that friction. What Personal Training Actually Provides At its core, personal training isn’t about intensity. It’s about intention. A plan built for your body Training accounts for injury history, mobility limits, recovery capacity, and current goals, so progress happens without constantly flaring something up. Progress without guesswork Loads, movements, and progression are selected on purpose. You show up knowing the work makes sense. Consistency that fits real life Sessions are scheduled around work, family, and recovery—not an idealized routine. A Real Example: Training Through Rotator Cuff Surgery One personal training client returned to the gym 2 weeks after rotator cuff surgery. Not to rush recovery, but to stay active and rebuild intelligently. His plan included: Three strength-focused sessions per week Movements selected around surgical restrictions Weekly adjustments as healing progressed A schedule that worked with his life No random workouts. No unnecessary movements. Just steady, appropriate progress. The result? Strength built safely, confidence maintained, and no long stretches of inactivity. That’s structure, not willpower. Why This Matters More With Age As we age, strength training becomes more important, and more specific. It supports joint health, bone density, balance, and long-term independence. But the margin for error narrows. Training needs to be smarter, not harder. Personal training provides that precision by prioritizing: Smart scaling Intentional progression Recovery-aware programming The Bottom Line Personal training isn’t about doing more. It’s about removing obstacles. When someone else carries the plan and adapts it to your needs, training becomes simpler, and more consistent. If you’ve ever felt like consistency would be easier with a clear plan built around your body and your life, this approach solves that problem. Sometimes the next step isn’t more effort, it’s better structure.

We’re one week into our winter nutrition habits challenge, and the energy from the group has been incredible. Not the frantic, all-or-nothing kind of energy that burns hot and fizzles out by Week 2. The grounded, encouraging, “hey… I can actually do this” kind. That matters. Because real change doesn’t come from white-knuckling your way through six weeks. It comes from habits that feel doable, repeatable, and human. The Goal Isn’t Perfection. It’s Fuel. The purpose of this challenge is simple, but powerful: Fuel your body well. Move regularly. Support better energy, deeper sleep, healthier digestion, and confidence in your own skin. Sometimes that confidence shows up naked. Sometimes it shows up fully dressed. Context matters. 😄 Either way, the goal is to feel good in your body and trust that what you’re doing is working. What We’re Learning So Far Just one week in, there have already been some big takeaways. No particular order. All equally important. Eating enough fiber isn’t as hard as people expect. That’s not coach optimism talking. That’s a direct quote from someone in the challenge. Once people slow down and actually look at their meals, the habit feels far more achievable than the internet would have you believe. Travel doesn’t have to derail everything. Several participants have already navigated trips, busy schedules, and unpredictable days while still prioritizing nutrition. Not perfectly. Intentionally. Self-talk matters. A lot. This week has been a masterclass in learning to acknowledge what went well without spiraling over what didn’t. Progress comes faster when we stop beating ourselves up for being human. Taking care of yourself makes you a better parent. This one keeps coming up. When adults fuel themselves and move their bodies, they show up with more patience, energy, and presence for their families. That’s not selfish. That’s leadership. Sustainability beats intensity every time. Slow, consistent progress doesn’t grab headlines. It doesn’t sell miracle programs. But it’s the only approach that actually sticks. Why This Challenge Works A nutrition challenge only has long-term value if the habits survive past the 6-week mark. That’s why this one isn’t about: Choking down protein shakes you hate Avoiding social events just to earn points Turning dinner into a late-night science experiment to hit exact macro targets Instead, the focus is balance. Awareness. Learning how to optimize your day without giving up the foods, drinks, and people you love. Real life still happens here. Bears games still happen (well, they did... 😭). Busy weeks still happen. And the habits are designed to work anyway. Proud Is an Understatement The effort, honesty, and consistency we’re seeing after just one week is something to be proud of. This is what building a healthy relationship with food actually looks like. Not sexy. Not perfect. But effective. If nutrition is something you’ve struggled to make consistent, or if you’re tired of starting over every Monday, send a message our way. We’ll make sure you’re the first to know when the next challenge kicks off. Small habits. Real momentum. And progress that lasts.

Most people don’t struggle with fitness because they’re lazy or unmotivated. They struggle because of a story they’ve been telling themselves for years. “I’m just not consistent.” “I’ve never been athletic.” “I’m bad at nutrition.” “I always fall off.” Over time, those thoughts stop being observations and start becoming identity. And once something feels like identity, it feels permanent. But here’s the truth most people miss: You’re not your story. You’re the narrator. How Stories Quietly Run the Show Stories work because they sound reasonable. If you believe you’re “bad at routines,” skipping workouts feels expected. If you believe weekends are a wash, Friday becomes permission. If nutrition feels all-or-nothing, one imperfect meal ends the day. The story gives you an out before you realize you’re taking it. And most of these stories didn’t start as lies. They started as patterns - busy seasons, injuries, stressful years. Patterns don’t have to become life sentences. Movement Is an Identity Issue, Not a Motivation Issue Motivation comes and goes. Identity sticks. People who train consistently don’t feel fired up every day. They simply don’t debate whether movement belongs in their life. They’ve changed the story: “I’m someone who moves, even when it’s not perfect.” “I show up because future-me appreciates it.” “I don’t need ideal conditions for this to count.” That isn’t blind optimism. It’s ownership. Nutrition Stories Might Be the Loudest Nutrition carries the most baggage. “I’ve tried everything.” “I’m either strict or totally off.” “I know what to do, I just don’t do it.” Here’s the accountability part, with compassion: If your story says effort is pointless, your brain will prove it right. If progress only counts when it’s extreme, you’ll ignore the small choices that actually create change. Sustainable nutrition doesn’t come from more rules. It comes from rewriting the story to allow practice instead of perfection. “I’m learning.” “I’m building skills.” “One choice doesn’t define the day.” That’s not lowering standards. That’s raising consistency. And consistency is what creates change. Awareness Alone Isn’t Enough Noticing the story matters, but awareness without action still keeps you stuck. When you catch yourself saying: “I’ll start when things calm down.” “This week doesn’t really count.” “I just need to feel ready.” Pause. Ask: Is this true, or is it just familiar? Then take one small action that contradicts it. No overhaul. No reset. Just a quiet rewrite. You Don’t Need a New Life, Just a New Narrative Lasting change doesn’t come from discipline or willpower. It comes from refusing to keep arguing for the same limitations. You’re allowed to outgrow old stories. You’re allowed to build this slowly. You’re allowed to change. So when that familiar line pops up, try this instead: “That might have been true once. But I’m writing a different chapter now.” Then move your body. Fuel it well. Repeat. That’s how the story actually changes. Need more guidance? Click that "Book a Free Intro" button (CFR members, schedule a free goal review session!!) and learn how we can help.

Some wins don’t happen on a whiteboard. They happen in your attic - lifting a 6-foot Christmas tree box and a stack of holiday bins, handing them up without a second thought. Erin texted me afterward: “CFR for the win.” Ahhhhmazing! Erin has been a member at CrossFit Roselle for 44 weeks, averaging 2–3 classes per week, and challenging herself in each class. Before this? She’d never stuck with any gym or fitness program this consistently. Now she actually looks forward to Sundays… because that’s when workouts drop. What changed wasn’t motivation or pressure. It was finding a place where training fits real life. Why It Worked Erin teaches Pilates and recently retired from coaching Fit4Mom, so she understands smart training. What stood out to her at CFR: Coaches who prioritize form, safety, and long-term progress Scalable workouts that meet beginners and experienced athletes alike Individual guidance, which included helping her continue to train after an ankle injury Real progress in both strength and cardio And just as important: a supportive, family-friendly community where people genuinely encourage one another. Strength Beyond the Gym The biggest proof wasn’t a PR, it was everyday life feeling easier. That’s the kind of strength we train for. Recently, Erin bumped her membership up to the next tier so she can attend more classes each week. Not because she had to, but because she wanted to invest more in something that’s clearly working. “CFR has genuinely been one of the best investments I’ve made in myself.” Erin, we’re proud of you! And really glad you’re part of this community. ❤️

If you’ve ever felt like nutrition success requires perfection, extreme rules, or a full lifestyle reset… this challenge was built to do the opposite. Our 6-Week Nutrition Habits Challenge is grounded in one simple idea: Lasting progress comes from small habits you can repeat, not big changes you can’t sustain. This challenge is designed to meet you where you are and help you build momentum without overwhelm. This is not a detox. This is not a “start over Monday” plan. And it’s definitely not about doing everything perfectly. Instead, we focus on layering four foundational habits that support: steady energy better digestion improved recovery more consistent training and daily movement Once all four habits are layered in, the final two weeks are about consistency—practicing them together, troubleshooting obstacles, and turning intentional actions into automatic ones. Miss a day? You’re still in. Have a less-than-great meal? You’re still in. The skill we’re actually building is learning how to refocus and keep going. That’s where real change happens. The mindset that makes this work One snack doesn’t ruin your day. One meal doesn’t erase your effort. One imperfect choice doesn’t define your progress. You wouldn’t stub your toe and then keep kicking the table on purpose. Same rule applies here. Bottom line, This challenge isn’t about being “on” or “off” a plan. It’s about building habits you can keep using long after the six weeks end. Small daily actions add up faster than you think, especially when you’re supported along the way. Register today! https://crossfitroselle.wodify.com/OnlineSalesPage/Main?q=Classes%7CLocationId%3D3580%26OnlineMembershipId%3D37281%26ProgramId%3D130780 P.S. You don't need to be part of the CFR fam to join us for the challenge! Members receive a discounted registration fee.

(Hint: It’s Not Perfect Attendance) If you’re like most adults I coach, you probably looked back on last year and tallied the misses. Workouts skipped. Weeks that slipped. Times life shoved training aside. And somewhere in there, you may have decided the year “didn’t really count.” Let me stop you right there. A good year of fitness doesn’t look perfect. It looks human. We’ve been sold the myth that fitness only counts if it’s clean and uninterrupted - perfect attendance, no breaks, no mess. Miss a week and suddenly the whole year feels like a write-off. But bodies aren’t spreadsheets. They’re more like long novels; full of detours, side plots, and chapters you didn’t plan but still matter. A good year isn’t one where nothing went wrong. It’s one where you kept returning. Here’s the truth: Strength doesn’t evaporate because you missed a week. Endurance doesn’t disappear because December got chaotic. Your body remembers more than your calendar does. Every rep you completed still counts. And not all progress is loud. Sometimes progress looks like: Walking into the gym with less intimidation Knowing how to scale without shame Trusting your body under a barbell Choosing rest instead of forcing a hard day Showing up even when motivation is thin Those quiet wins are what turn fitness into something that lasts. Fitness is cumulative, not fragile. You don’t start over, you pick up where you left off. So before you set new goals, ask yourself: What did I carry through the year, even when it wasn’t perfect? That’s your anchor. That’s what you build on next. A good year of fitness isn’t spotless. It’s used, a little beat up, and still doing its job. You didn’t fall behind. You were training for real life. And that kind of progress sticks.