Note: We will no longer be posting the strength a day ahead of time, only the met-cons. We will revisit this once we put our new website up, which you can expect to see within the next 3-4 months!WOD: 100 Lateral bar jumps20 Alternating DB Snatches (50/35)20 Box Jumps (24/20)20 DB OH Squats (50/35)100 Double-unders20 Alternating DB Snatches (50/35)20 Box Jumps (24/20)20 DB OH Squats (50/35)100 Lateral bar jumpsAside from thrusters and burpees, there are many things we learn in a CrossFit class. Things such as effort, intensity, and other elements are all part of what makes CrossFit different than anything else. However, what we learn from CrossFIt should be applicable to other areas of our life. Here is a list of what CrossFit has taught me.1) Half-assed effort brings half-assed results.Have you noticed the people that are doing really well in class are those that are working really hard? I’m not talking about the one who is sweating more than anyone else. I'm talking about the one who is showing up and putting in the RIGHT work. If you want to be good at something, put your all into it. Don’t be upset with the results you didn’t get from work you didn’t do.2) Being humbled isn’t being humiliated.You’ll find out very early on in a CrossFit class that you are not the best at everything. More likely, you aren’t really good at any of it.Yet.Learn to swallow your pride and follow the example of those that have put in the time & effort. If you're having a hard time, don't be afraid to ask for help. If it were easy, everyone would do it. Maybe you were the best at whatever it was, wherever you came from, but this isn’t then, and you aren’t there anymore. Eat some humble pie, (paleo humble pie) and it will pay off.3) Not your rep, not your problem.No one likes a cheater. However, no one (especially a coach trying to help everyone in the class) likes a tattle-tale. When you signed your gym membership, you signed up to make YOU better, not to count someone else's reps. Every gym has that one guy/girl that cuts a few reps short, all for the satisfaction of having their name on top of the board. Sometimes, it’s by accident (I often forget how many burpees I’ve done almost religiously). However, sometimes, that person really is cutting their reps short.So what? Did their faster time make you have any less of a workout? Did them saying they pulled 300# mean you didn't PR?No one likes a person that cheats their way to the top, but let karma (or the coach) take care of it. The only person they are hurting is them self. This goes both in the gym, and in life.4) If you never have a bad workout, something is wrong.You had a bad day in the gym…so? Your power clean PR is 160# and you only pulled 155# today…so? You can’t PR every time you put on your Reeboks. Failure is the most important aspect of success. If you are not failing at SOMETHING, then eventually EVERYTHING will fall apart. Success, in both the gym and in the “real world”, is just a simple combination of the right failures.At the end of the day, it's just a workout. Your family still loves you, your dog still wants to play fetch, and your friends still think you’re the most badass exerciser in the world.5) Don’t compare your worst to someone else’s best.All of us do this. We look at our neighbor and think they’re stronger, they’re faster, or they're a better athlete.But they all started somewhere.Effort requires effort. Put in the time, like they have, and you’ll get results. It is said that once you finally get a technique down, it THEN take 10,000 repetitions of that technique before it is engrained into muscle memory and even then, there are still minuscule things to fix. Change doesn't happen over night.6) People that don’t do CrossFit are not your enemies.Some say that Crossfit is a cult. Well, I am comfortable enough in my own skin to agree with them! Because Crossfit is a really-cool- healthy-lifestyle-with-amazing-benefits cult. It is a cult of hard-working, functional moving, healthy living focused individuals, and we REALLY like what we do, and some times it’s all we talk about!However, just because someone else is into fitness, but isn’t into CrossFit, doesn’t make them a bad person. What you enjoy doesn’t mean every one and their mom will enjoy it too. One client told me that the first CrossFit gym they went to, they were turned away by a member who said that they “were wrong for losing over 60 lbs through Weight Watchers and P90X.” *face-palm* This is why CrossFit gets a bad name at times.“But, they just don’t understand. If they only came to MY gym they would drink the paleo kool-aid and wear Lululemon headbands and Nano 3.0′s.”Stop it. They don't care what The Journal suggests and it's okay if they don't know who Rich Froning is. If someone is happy doing what they do and it's good for their body, let them.7) Your local gym is not The CrossFit Games.There are over 1,000,000 people that “do” CrossFIt. However, less than 50 men and 50 women make it to The CrossFit Games individually, each year. The athletes you see on ESPN are professionals. They are no different than someone that plays basketball. Anyone can play basketball, but less than 500 people play in the NBA.It's okay if your WOD times or your Oly lifts aren't up to par with the pros.8) If it isn’t fun, it isn’t worth it.This goes along with #7. Only a few people (and certainly not even close to all those at The CrossFit Games) in the WORLD make a living by being really fast at exercising. Even so, they enjoy themselves. If you are not having fun, you are wasting your time. Yes, it is hard, and yes, it hurts, but it should still be fun. Not part of it, all of it. The workout, the struggle, the community, the social aspect, all of it.9) Nutrition is not a religion.When talking about nutrition, CrossFit athletes get all fired up about their way of eating. “Paleo is the only way to achieve maximal performance.” “If you don’t measure out your food 40/30/30 you’ll fatigue faster than I will.” “OMG YOU ATE CHEESE?!?! YOU’RE GOING TO HELL!”Simmer down. This is Wisconsin people. THERE IS CHEESE EVERYWHERE.Within every gym there should (hopefully) be someone that is the nutrition go-to. Seek them out, and find out which nutrition plan works best for YOU. Paleo is great, but it may not fit with your lifestyle/schedule/habits. Zone is great, but you may not have the time to measure out your macronutrients. Plan ABC123 may be the best thing since sliced zucchini bread, but will it work for you?Nutrition “professionals” that are so biased to the point that, every other plan is a sin, gives CrossFit a bad name. Find what works for you, and love food.10) I hate that everything in CrossFit has a ‘Top 10′ list.live life: as many rounds as possible.Content From: KeithDSimon.com and tylersullivan.net