The Cost of Success

by Aimee Wojtowecz

In the world of CrossFit we often measure our success through PR’s; ever heavier lifts, faster workout times, 6-pack abs, but do we ever stop to think about what this might be costing us? When our singular focus becomes how much further we can push our bodies on any given day we lose sight of the bigger picture. 

I’ve only been a coach at UPCF for a short time but it has given me a whole new perspective on CrossFit and our community in particular. Don’t get me wrong, I love seeing you all achieve your goals and I have big goals of my own, but it’s not all I’m chasing anymore. 

I started CrossFit several years ago to simply lose weight, to shrink myself into the beauty standards that are so often pushed on women (yes, I do realize men experience this too but I’m a woman writing from my perspective), and somewhere along the way it became about the goals; faster, stronger, fitter. Maybe you started CrossFit for similar reasons, your health, your fitness, simply improving the quality of your life. As we say at UPCF, all goals are equal. 

Yet watching all of you through the lens of a coach has revolutionized my goals. My focus has shifted from chasing my own performance to watching you all grow as athletes and more importantly as humans. I love seeing you all work hard but I love just as much hearing about how that hard work is changing your life, whether it’s being able to keep up with your kids and grandkids, moving heavy furniture, getting the farm chores done without help. It’s not all about the numbers but how those numbers translate to real life. Don’t forget to find the joy in your workouts and the joy in the connection and community that has been built at UPCF. If you find your workouts lacking the joy and love you first felt walking through those doors remember that it’s ok to change your goals whenever you want. Don’t let chasing the PR’s cost you all the other ways to measure success.

No Failure, Only Feedback

by Michael Plank

Imagine that it’s 40,000 years ago. You and your friends grab your spears and journey out of your caves to hunt and gather and feed your small band of humans. Along the way, you stop to pick some berries. You set down your spear and step a little deeper into the bushes, picking ripe, juicy berries as you go. All of a sudden you hear a growl and look up to lock eyes with a saber-toothed cat. It starts to walk menacingly toward you and you pick up a rock and shout and throw the rock and hit the cat square between the eyes… but it keeps coming.

Now… do you hang your head in shame? Do you kick the dust and start thinking about what a dumb idea it was to use a rock? About what an unworthy idiot you are who can’t do anything right? Do you think that you might as well just give up since you failed so miserably to scare away the predator?


Do you say to yourself, “F! That didn’t work!” and then look around for your spear, or your friends, or some cover, or anything else?

If you imagined yourself making it out of that situation, I’m guessing you went with Option 2.

But so often, that’s not what we do when we’re in regular, every day situations. When we try something and it doesn’t work, instead of saying “Huh. That didn’t work. Let me try something else.” We apply deep judgment to the fact that a thing didn’t work, and then we tell ourselves stories about what that means about who we are as people.

But there’s no failure. Not in the judgment-laden, shame-inducing way we think about it. Or maybe it would be more accurate to say that that kind of failure exists, but only in our minds.

There’s no failure. There’s only feedback. So if what you tried didn’t work, acknowledge it, dust yourself off, and try something else.

3 Ways to Make Your 2021 Resolution Stick

by Michael Plank

It’s that time of year!

“New Year, New You.”

“It’s YOUR year.”

“THIS year will be different.”

We’ve been in this game for awhile now and have worked with literally hundreds of people on goals and resolutions over the last six years. Here’s the bad news right up front: roughly 80% of New Year’s Resolutions don’t last more than 6 weeks. But the good news is that it’s not that hard to be in the 20% that make it beyond that! Here’s how to do it:

1) Pick A Resolution

One. Not two. Not five. Not nine. Pick one resolution. I’ve been in the lots-of-resolutions camp and started many January 1sts with 15 minutes of meditation, 10 minutes of mobility, 4 meals that were all prepped and pre-packed, 5 minutes of journaling, a strenuous workout, prayer, scripture reading, more journaling before bed, and 8 hours of sleep. Guess how long that lasts? (I’ll give you a hint – you’ve got an 80% chance of being right). If the goal of a resolution is to make your life better, set yourself up for success by making it easy to focus. Pick one thing and it’ll be way easier to stay on track and not get overwhelmed by your new 14-step, 2-hour routine. One thing.

2) Pick the Best Doable Option

Avoid the Best Theoretical Option. Here’s what I mean: If you want to get more control over your in 2021, the Best Theoretical Option might be to work out 5 days a week, do 1-on-1 nutrition coaching, hire a house cleaner, hire an organizer, and start reading about personal finance and productivity. Great. But that’s a lot. You know what’s not a lot? Making your bed. But will coming home to a made bed at the end of the day move you one step closer to feeling like your life is under control? Yes. And would you actually be willing to spend 30 seconds in the morning do it? You probably would. Don’t pick the best thing that you could do (the Best Theoretical Option). Pick the best thing that you actually would do (the Best Doable Option). Remember that the goal is to move the needle, not to wake up on January 1st to a perfect life.

3) Get Help

Get a friend who has a similar approach to progress (not necessarily a similar goal). Get an accountability buddy. Find social media groups for people doing what you’re doing. Best of all, hire a professional (If you want help with physical health, we do group coaching, personal training, and nutrition coaching – which often includes a ton of work with habit coaching – I’m obviously biased, but I’m confident that if you click that big “Book Free Consultation” button at the top of this page, that we can help!).

Remember that perfection is a myth. The route to real, lasting change is slow, maybe, but it’s steady. Ending 2021 a single step beyond where you are right now is progress that counts and is worth making. Progress is the magic.

Here’s to a 2021 that’s chock full of it!