We often think of strength as something that comes from lifting heavy weights or pushing through grueling workouts. But real strength starts from the inside out. It's not just about the workouts we do—it's about the choices we make in our daily lives.

pic: 7am Open Gym

I learned this the hard way.

For years, I thought my exercise regime was on point. However, in my early 40s, I started waking up with aches and pains. Instead of hopping out of bed, I would shuffle around, preparing for my morning workout. There was no spring in my step, which felt strange. What I didn’t realize was that something was quietly robbing me of my strength. That something was alcohol.

At first, I didn’t connect the dots. I had a couple of glasses of wine each night and still managed to get up early for the gym or a run. So what if I was a bit slow to get going? What was the big deal?

Eventually, I realized that just because I could work out after a night of drinking didn’t mean I should.

In 2013, I joined CrossFit because I needed something that demanded my full focus—something I couldn’t do after drinking the night before. I was looking for motivation to kick the daily habit, and CrossFit quickly became that motivation. It showed me that serious fitness requires your full presence—physically and mentally.

pic: Bobo after giving it his all on last week's air bike and run.

I’ve only attempted one CrossFit workout after a night of drinking, and it was at my first CrossFit gym. It was grueling, and I promised myself never again.

The thing is, I didn’t realize how much alcohol was really impacting me until I joined a challenge to cut it out for six weeks. One day, I woke up and felt something remarkable: energy. I could get out of bed and walk around without those familiar aches in my legs. It was as if a weight had been lifted—both literally and figuratively. Suddenly, it became clear—alcohol had been quietly draining my strength all along.

pic: Scampering

Quitting drinking gave me a level of strength I didn’t even know I was missing. Even during tough times, when I was tempted to go back, I held firm. Each time I resisted, I grew stronger. I gained the confidence that I could handle whatever life threw at me without turning to alcohol.

Now, I’m inviting you to experience this for yourself. As part of our upcoming Fall Fitness Challenge, we’re introducing a 6-week alcohol-free component. We will start after Thanksgiving and finish before the holiday season begins. This is your chance to give your body the break it deserves before the season of indulgence arrives.

If going alcohol-free for six weeks sounds unbearable, I challenge you to do it even more! You might be surprised by how much stronger you feel—inside and out.

Remember, true strength isn’t just about what we do in the gym. It’s about what we put into our bodies, how we treat ourselves, and the mindset we carry with us each day. So, I invite you to reflect: What choices can you make today to build your inner strength and support your well-being?"

Wednesday Whip It

Korean Beef Bowl: Anti-Inflammatory Version

Ingredients:

• 1 lb lean ground beef (90% lean or higher)

• 1 tbsp avocado oil (anti-inflammatory)

• 3 cloves garlic, minced

• 1 inch fresh ginger, grated (anti-inflammatory)

• 2 tbsp reduced-sodium tamari (or coconut aminos for lower sodium)

• 1 tbsp rice vinegar

• 1 tbsp honey (optional, for sweetness)

• 1 tsp sesame oil (optional, for flavor)

• 1 tbsp ground turmeric (anti-inflammatory)

• 1 tsp black pepper

• 1/4 tsp red pepper flakes

• 1/4 cup chopped green onions

• 1 tbsp sesame seeds

Instructions:

1. Heat avocado oil in a skillet over medium heat.

2. Add garlic and ginger, sautéing until fragrant

3. Add lean ground beef, cooking until browned. Break up the meat into small pieces as it cooks.

4. Stir in tamari (or coconut aminos), rice vinegar, honey, sesame oil, turmeric, black pepper, and red pepper flakes. Simmer on low for another 5 minutes.

5. Remove from heat, sprinkle with green onions and sesame seeds before serving.

6. Serve over a bed of cauliflower or brown rice

Make one of these side dishes to go with it:

Sides Roasted Broccoli and Carrots:

Toss broccoli florets and carrot sticks with olive oil, turmeric, salt and pepper.

Roast at 400°F for 20-25 minutes. These veggies are high in antioxidants and anti-inflammatory compounds.

Quick Pickled Cucumbers:

Thinly slice cucumbers, toss with rice vinegar, a pinch of honey, and a dash of chili flakes for a refreshing, inflammation-fighting crunch.

Steamed Bok Choy with Ginger:

Steam bok choy, then drizzle with a mixture of fresh ginger, garlic, and a small amount of sesame oil. This leafy green is rich in vitamins A and C.

Wednesday WOD

The Touch was on the horse this morning with a 3 second Jackie PR.

My open gym plan tomorrow is to "gun" a 1-mile run (September streak = run a mile a day), 50 (25#) DB front squats and 30 strict pull-ups. It’s not the exact stimulus of Jackie but is a solid workout for a 54-year-old woman whose shoulders won't allow kipping or thrusters. Looking forward to it! Have fun with this one friends!

Warm up

2 rnds
Bar hang/ lat pull up
Ring squats
Hollow rock/ cross touch
PVC squat press

Tech
Row
Thruster
Pull up

Wod

Jackie
1000m row
50 thrusters
30 pull ups

Heat 2 5 min stagger

Cool down

Partner Massage Clinic @ Empower this Saturday at 2 pm! Get limber here.