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DRS Strong Week 125 & 126: Are you taking care of your fitness?


        THE FOCUS OF THIS WEEK IS: Take care of your fitness by using it! One of the hardest things for people that want to get in shape is to start training. So let's just say that you are already into a good routine and your training program is going well. HOW DO YOU TAKE CARE OF YOUR FITNESS?
I will give you 3 simple things you can do to make sure your fitness is not suffering once established.
If you haven't start, then hopefully this can help you to get you GOING as well!

YES we all like to look good naked right? WELL WE LIKE TO LOOK GOOD IN CLOTHES AS WELL. So pick something you haven't been able to wear either because is too big, or too small and hang it where you see it daily. Make it a point to see it everyday and give yourself a timeline that you will put it on and feel very good about it.

Being healthy is not just drinking supplements and working out. Being healthy is using your fitness to help you make changes in your life that can prolong or help you have QUALITY OF LIFE.
For example: Use your fitness to motivate you to stop putting so much sugar in your coffee, or to help you drop that SODA a day or maybe instead of a glass of wine every dinner, you drink a protein shake haha! But you guys get the point. Healthier choices!

3. SOCIAL: You can use your fitness to partake in recreational sport leagues, or go to the beach and play volleyball with your friends, when maybe before you were not as comfortable in those settings. GO OUT AND DO PHYSICAL HOBBIES! This helps you be around different kinds of people and expands your horizons.

        Using your fitness is not only about the gainz and how much weight you can lift ( eventhough we all love that) but its about using the strength, flexibility, stamina to do other things with family, friends, work, etc. Grow the best OAK TREE for your own body and USE your fitness to live life to the fullest :)

       This week the CrossFit Open workouts begin!!! and we will be doing them in all the classes fridays for the next 5 weeks! We have been preparing in various uncomfortable workouts through out the year and very specifically in the last 6 weeks. We hope to see a lot of you guys register regardless of where you are in your fitness ! Let's have some fun and LET'S USE OUR FITNESS WE WORK SO HARD TO GET!!!

Week 124

Week 125

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes the sacrifices made are well worth every second of your time" Thank you all that come and support any of the DRS events, comps, etc! We appreciate you beyond words :)

Check out previous blogs by clicking below:
DRS Strong Week 80: Don't Deny Yourself Greatness!!

DRS Strong Week 124: Mental Victories Fuel the Soul!!


        The focus of this week is MENTAL VICTORY! We will start the week with a fun grueling grinder kind of workout. This is to put you out of your comfort zone not just physically but mentally. The stimulus is meant to be heavy and long. If your technique allows, go heavier than what you think and us coaches will help you pick the right weight. Like I mentioned before, training helps you shape your body but your mind as well. The feeling after those kind of workouts should not be of "welll that sucked". PERHAPS it did suck but you embrace the suck and you have acquired a mental victory by knowing that you did it and never done it before.

        A mental victory is when you think you can't do it but you do and you might not realize how at the moment. But once you have a moment to reflect then you know " wow, I freaking did it! as hard as it was I did it" The main thing to take away from that experience is that your mind now has a different limit capacity and you are building the work capacity not just of your physical ability but your mental strength as well.
       Continue to accumulate mental victories because thats how you get strong! by chipping away and knowing that you are better than what you were yesterday, by not quitting and by moving through a hard time!
A mental victory shapes your mind for what is next :)


Thank you to each one of you that came to participate, to cheer, to help out and to be part of this amazing community. We are beyond grateful for every one of you. GRACIAS!!!

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes it feels unreal to be surrounded by such great human beings, but then you realize this is real life haha"

Check out previous blogs by clicking below:
DRS Strong Week 15- 3 tools to stay consistent
DRS Strong Week 38- Rx'd or Modified?

DRS Strong Week 123: Do you log in your workouts, nutrition and sleep consistently? 10 reasons why you should!!


        We are on week 4 of The Chad Attack Open Prep! As hard as some of the workouts have been, remember that your body adapts to the stimulus given once that happens then change needs to happen again. If you push your body then recover it well ( with proper food and sleep) then it will continue to grow and develop on what you want.
NOTE: If you are competing in the AMIGO COMPETITION take friday as an easier day and show up saturday by 8am ready to go!! COMPETITION STARTS AT 9AM!

10 reasons why you should be logging your workouts, nutrition and sleep.

1. Logging what you eat, what you did on your workout and how you felt that day allows you to be accountable and physically write what you are working on.

2. It teaches you self discipline in creating a diary of what you are fueling your body, how you are managing the workouts and your recovery.

3. We CANNOT rely solely on our memory because you will forget what weight, reps, time, etc you did 3 weeks ago. Having a WOD book or a log diary, it allows you to look back day 1 or the day before. There will be no, "Did I squat eight reps with 330 pounds on my last squat workout, or was it seven?" Refer to your journal and you will see precisely know what you did last time i.e. what you need to improve on if you are ready to make your next workout a step forward!

4. Logging what you eat you can see if your breakfast is giving you the enough fuel to start the day or if you are giving your body the proper replenishment after training.

5. You don’t have to be a competitive athlete to log your training and nutrition. Everyone should do it. Being accountable of living a healthier lifestyle comes with discipline and commitment. There are no short cuts.

6. Writing down the workouts you did can allow you to almost grade yourself on how you did that day. I am talking about the effort and if you gave the best you could that day. Maybe you couldn’t because your baby kept you up at night or you worked all night. If that was the case, maybe next day goal is sleeping 8 hours and do a better job on staying mentally strong during a workout.

7. This one piggybacks to the previous one. Not everyday you are going to feel like the HULK. Everyday will be different and being able to look back on when you felt the best is important in the present. You can see what made you feel like that. It can be what you ate, how you slept, how you warmed up, etc.

8. Logging in nutrition is very important. We all tend to “forget” we ate those Oreos or the bowl of Cereal haha. The log won’t. It wont let you lie to yourself or your “memory”

9. You must be 100 percent honest when entering data. Record the quality of your training. Did you fully locked out at the top of your push press or you wanted that extra second to put on the board by not completing the movement? Technique plus speed first. Loading is last once you have achieved technique.

10. Balance is everything when it comes to training and life. Having a place where you recap your training, lifestyle and sleep allows you to stay balanced and have some fun along the way :)

Keep up the great work and remember the FOCUS OF THE WEEK is: with out discipline there is no structure!


Stay Strong,
DRS Strong
Coach Rosario

"Sometimes mobilizing is fun haha..sometimes.."
Check out previous blogs by clicking below:
DRS Strong Week 102 & 103: Why Do We Use A Hook Grip During Olympic Lifting?
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