I didn’t get a PR

There are some days when you see the workout and get excited.

You just know you’re going to get a PR (personal record).

Last week, I saw the workout Nancy come up.

I was so excited. I waited days for it. I rearranged my schedule to make sure I could do it. I saw my score from June 2019.

I knew I was faster. I knew I was stronger.

I was certain I was going to hit a PR.


But I didn’t.



5 rounds for time

400m Run

15 Overhead Squats (95/65#)


It was somewhere in the third round where I realized there was no way I was going to PR.

Sometimes it can be defeating. You feel like you haven’t made any progress. Why am I not making progress when it’s been a whole year?

It didn’t help that I had to continue running in 400M increments, which always gets my mind reeling.


I was disappointed in myself at first.

But then I wasn’t.


When it comes to anything in life you’re going to have good days and you’re going to have bad days.

Am I stronger than I was a year ago? Yes.

Am I faster than I was a year ago? Yes.

Did I have several excuses as to why that day didn’t go as planned? Also a big fat yes.

There will be bad days.

There will always be bad days at the gym. It does not mean that you aren’t making progress.

There could be 1,000,000 reasons why today wasn’t your day for the PR.

If you don’t hit the PR you thought you would, ask yourself a few questions:

  • Did I eat well today?
  • Did I sleep well last night?
  • How are my stress levels?
  • How is my recovery?
  • Have I taken enough rest recently?
You still showed up.

Even if there was absolutely zero reason you didn’t PR.

Even if you’re getting weaker.

Even if you’re getting slower.

It. Doesn’t. Matter.

You know why?

Because you still showed up.

You’re still stronger than the you that sat at home and did nothing. You’re still stronger than the you that took it easy. You’re still faster than the you that didn’t run at all.

Your SCF Community is there to support you.

Last week when I realized I wasn’t going to get that PR, I wanted to quit.

But I didn’t.

I came back in from my last run with one minute to spare before I hit the time cap.

I was the very last one.

And every single person in that room was cheering me on. Every single person pushed me to do those last 15 overhead squats.

It felt a little like a movie. It had to be a buzzer beater. If I dropped the bar, I wouldn’t make it.

I faltered on rep 8. I almost dropped it. But I got my positioning back, and I went for it.

I finished with 8 seconds to spare.


It might not have been a PR, but it still felt like a win.


My Kids Are Watching

At Sycamore CrossFit, we talk a lot about your why

Why do you want to lose weight? Why do you want to get into shape? Why did you walk through these doors?

My why is my family. And that’s true for a lot of us.

So you might be asking yourself, if my children are the reason for me coming to the gym, why don’t I spend that hour with them instead?

Because they are watching.

My children are watching the value I put on my physical health.

My children are watching the value I put on my mental health.

My daughters are watching the fact that moms need time for themselves too.

My children are learning that exercise can be fun.

My children are building positive habits now because children mimic our behaviors.

Children repeat what they see their parents do much more than what we ask them to do. If you’ve ever sworn in front of you child, you know this to be very *fudging* true.

I have the strength, endurance, and desire to run around with my children because I am in shape.

And more than that, they are learning the importance of health, exercise, and nutrition by watching me prioritize my own.

My kids are watching. I am going to show them how to take care of themselves.


Hot Weather Reminders

Over the next few days, we are expecting some extremely hot temperatures! We wanted to take the time to send out a few reminders as the heat index reaches some dangerous levels, especially when coupled with extreme humidity.

  • Drink plenty of water. Staying hydrated is extremely important. Bring extra water and consider adding something with electrolytes (but limit sugar).
  • Listen to your body. Make sure to slow down when appropriate. If at any point you feel dizzy, stop your workout and talk to your coach. You should not push through dizziness, especially in these temperatures.
  • Take it easy. A 100 degree day may not be the time to go for a PR or push yourself to your limit, and taking it easy for a few days will not be detrimental to your fitness. We promise.
  • Try an earlier workout time. If you’ve been looking to come to the 5:30am or 6:30am class and it fits into your schedule, now is the time! We know it doesn’t work for everyone, but it is much cooler at those times and something to consider on extra hot days.
  • Take a rest day. If you are concerned about the temperatures or feel you can’t stop yourself from pushing too hard, it may be a good idea to take a rest day or two.

As always, please talk to your coach if you have concerns or are feeling dizzy/sick during a workout. We may need to make changes to classes to ensure everyone’s safety, and we will let you know as early as possible if this is the case.


Top 5 Mistakes People Make When Trying To Lose Weight



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12 Days of CrossFit

On Friday, December 21st, we have programmed the workout Sycamore CrossFit’s 12 Days of CrossFit.  This workout is a tradition at Sycamore CrossFit, and it is a lot of fun to do, but it looks a little different than our normal WOD.  Class times will be the same, but the approach to the workout will be different than our normal classes. This workout for most people takes 45+ min, and because of how long it is we are unable to run normal classes as they will begin to overlap.  Please come at the time you normally intend on coming to. The coaches will explain the workout to you, how to scale each movement, help you get setup and then get you a stopwatch or ask you to use a phone to keep track of your time.

By now you are probably wondering what the 12 Days of CrossFit is and how it is performed.  The workout begins with a 250m row, then in round 2 you will do 2 Snatches and a 250 meter row. In round 3 you will do 3 thrusters, 2 snatches and a 250 meter row.   In round 4 you will do 4 muscle-ups, 3 thrusters, 2 snatches and a 250 meter row. This continues until you complete all 12 rounds of the workout.

We have two different versions of this workout and both are difficult and take a lot of time to finish.  One is a little less skill-based and not as heavy. You can also scale either workout as needed.


1 Row 250 Meters

2 Snatches (155/105 lbs)

3 Thrusters (155/105 lbs)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (70/45)

9 Box Jumps (30″/24″)

10 Handstand Push-Ups

11 Ground to Overhead (155/105 lbs)

12 Turkish Get-ups (53/35)

100 Meter Row

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)



Blueberry Protein Muffins


Blueberry Protein Muffins

  • 1 cup Old Fashioned Oats
  • 1 cup Instant Oats
  • 3 tbsp Butter
  • 2 tbsp Agave
  • 3 oz Blueberries
  • 1/2 tsp Salt
  • 1 cup Egg Whites
  • 1 large Egg
  • 1 dash Cinnamon
  • 2/3 cup Almond Milk
  • 2 tsp Vanilla Extract
  1. Preheat oven to 350 degrees.

  2. Whisk egg.

  3. Melt Butter

  4. Combine oats, butter, eggs, egg whites, cinnamon, almond milk, vanilla extract, salt, and agave. Mix well.

  5. After all ingredients are mixed, fold in blueberries.

  6. Portion in the muffin tin.

    Recommendation: Use silicone baking cups to prevent sticking.

  7. Bake for 20-25 minutes or until a toothpick comes out clean.

Healthy Steps Nutrition

Healthy Recipes Nutrition

Recipe – Greek Chicken Bowl


Greek Chicken Bowls

Nutrition Facts:

Calories: 440, Fat: 26g, Carbs: 30g, Protein: 33g

  • 2 Chicken Breasts ((skinless))
  • 1-2 tbsp Dried Basil
  • 1 tbsp Oregano
  • 3 cloves Garlic ((minced))
  • 1 tbsp Red Wine Vinegar
  • 2 tbsp Extra Virgin Olive Oil
  • 1 Lemon ((whole, juiced))
  • 4 cups Mixed Leafy Greens
  • 1 Large Bell Pepper ((chopped))
  • 1/4 cup Black Olives ((sliced))
  • 1 Cucumber ((medium, sliced))
  • 2 oz Feta Cheese ((crumbled))
  • 2 tbsp Basil Olive Oil Vinaigrette
  1. In a large ziploc bag, add chicken breasts, basil, oregano, minced garlic, olive oil, red wine vinegar, lemon juice, and salt and pepper to taste. Marinate in refrigerator for at least 20 minutes and up to 1 hour.

  2. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts to the skillet and cook, flipping once, until cooked through (about 3-5 minutes per side). Set aside, let cool, and dice into bite-sized pieces.

  3. While chicken is cooking, wash and chop vegetables and set aside.

  4. Assemble mixed greens, chopped veggies, olives, feta cheese, and chicken into each serving dish and drizzle with 2 tbsp. of basil vinaigrette.

Healthy Steps Nutrition

Healthy Recipes Nutrition

Recipe – Apple Pie Protein Shake


Apple Pie Protein Shake

  • 1 cup Unsweetened Almond Milk
  • 1/2 Banana ((frozen))
  • 1/2 Granny Smith Apple ((or 1/2 cup unsweetened applesauce))
  • 1/4 tsp Cinnamon
  • 1 pinch Nutmeg
  • 1 pinch Clove Powder
  • 1 scoop UR Protein ((vanilla or chocolate))
  • 1 tsp Raw Honey ((optional))
  1. Blend.

Healthy Recipes Nutrition

Recipe – Pumpkin Steel Cut Oats


Pumpkin Steel Cut Oats

  • 1 cup Steel Cut Oats (uncooked)
  • 4 cups Water
  • 1/2 cup Almond Milk
  • 1/2 cup 100% Pumpkin Puree
  • 2 tbsp Light Brown Sugar
  • 1 tbsp Pecans (for topping)
  • 1/2 tsp Salt
  • 1/2 tsp Cinnamon
  • 1 pinch Ground Cloves
  • 1 pinch Ground Allspice
  • 1 pinch Ground Ginger
  • 1 pinch Nutmeg
  1. Spray inside of slow-cooker with non-stick cooking spray.

  2. Put all ingredients (minus pecans) in the slow-cooker and close the lid.

  3. Cook on low for 8 hours.

  4. Place in a bowl and top with pecans.

  5. Enjoy!

Healthy Recipes Nutrition

Recipe – Roasted Brussel Sprouts


Roasted Brussel Sprouts

  • Brussel Sprouts
  • Olive Oil (extra virgin)
  • Sea Salt
  1. Preheat oven to 435 degrees.

  2. Cut ends off brussel sprouts, then cut each one in half.

  3. Coat brussel sprouts with a thin layer of olive oil (we like to use a squeeze bottle).

  4. Sprinkle sea salt on top.

  5. Roast sprouts until they get a darker color, then flip.

  6. Cook to your preferred doneness.