Welcome to Monday all you incredible athletes of Crossfit Pickering.

If I can say anything about working a disastrous work schedule it is that the hatred of Mondays disappears when you don’t know what a weekend is anymore. It’s an interesting concept because I get to lose the dread of “oh no Monday’s here” as well as the joy of “countdown to Friday”.

It means every day is just a brand new day.

Hmmm… I like the sound of that.

Every day is a BRAND NEW DAY!

This week my favourite Podcast was once again Chasing Excellence (Ben Bergeron) and he talked about chasing happiness and creating a positive environment in their box. One of the things that resonated with me is the emphasis he puts on using the words “I GET TO” vs “I HAVE TO”.

Think about it as instead of saying to yourself “Today, I HAVE TO go to the gym” what if you tried saying “Today, I GET TO go to the gym and workout”

There’s a story he briefly touches on that goes along the lines of there’s a new mother who’s battling cancer. She’s in hospital undergoing treatments, chemotherapy, radiation etc… and every day involves fighting for her life. They ask her what they can do for her and her only reply is “I would give anything to be able to change a dirty diaper”.

The simple things that you love to hate on a daily basis, are the things that SOMEONE, SOMEWHERE, would give anything to be able to do.

Think about your performance at the gym. Someone walking in the doors for their very first class would LOVE to be at the point you are today. It’s a good thing to have that drive to want to improve, but you also need to realize that you’re doing damn good TODAY.

So, say it with me team.










to do Murph 😉


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armour, wear it.




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