"If you are a true warrior, competition doesn’t scare you. It makes you better." – Andrew Whitworth

Thought of the Day

As adults, it is easy to stay comfortable and never push ourselves beyond what we already know. Your mother or father is no longer dragging you to activities that challenge you, and no one can guilt you into stepping outside your comfort zone. Competition, however, is a great tool and motivator to embrace discomfort.

In two weeks, I have two events: the CrossFit Open and my first Judo competition in fifteen years. One scares me more than the other. To that fear, I say—good. Because it will be an opportunity for growth, win, lose, or draw.

The Power of the CrossFit Open

The CrossFit Open is an incredible opportunity for all our members. It serves as a yearly check-in with your fitness, a chance to get uncomfortable, refine your skills, and highlight areas for growth in the coming year.

As someone who drags their feet on this competition every year, I’m glad to be signed up. I’m excited to see what lessons the event has in store. If you’re on the fence or feeling intimidated, my advice is to throw your hat in the ring and sign up. The worst-case scenario? You walk away with a list of skills to develop—It is an invaluable tool to help guide your training and ensure you're constantly challenged in the direction you want to grow.

If you’re truly not ready to compete, join us for Friday Night Lights anyway. This fun community event runs for three weeks, starting February 28, 2025. Many of us fear putting ourselves out there, but the Open is a safe and supportive way to get uncomfortable. The Empower community is here to lift each other up, push each other forward, and celebrate everyone’s success.

Returning to the Judo Arena

The second challenge I face in two weeks is my Judo tournament in Abbotsford. Weigh-ins are on Friday, and I’ll be competing on both Saturday and Sunday. (By the way—any CrossFit Open judges who can score my workout at 7 AM on Monday March 3, let me know!)

I have trained for weeks—months—for this one event, and now it's finally here. I feel a mix of emotions, and I have to accept that it will be what it needs to be. A lot has changed for me in the fifteen years since I last competed in Judo. Some of those changes have been positive, others more challenging. But stepping onto the mats, knowing the road I’ve traveled over the past decade and a half, will be an incredible experience.

Thanks to CrossFit, I am in better shape now than I ever was during my Judo years. Competing against younger athletes means my fitness will be a crucial tool to keep me in the fight.

As we move through life, it’s easy to stop doing the things that challenge us—things that truly make us come alive. Your training at Empower is preparing you to be a warrior in your own life. You have the opportunity to face what scares you and take on fitness and life challenges that fuel your passion.

Step outside Your Comfort Zone

If stepping out of your comfort zone feels like a challenge, know that we are here for you. We have helped countless athletes return to—or continue pursuing—the sports and activities they love. Whether in competition or everyday life, we want to see you grow, push your limits, and feel truly alive instead of just going through the motions.

It doesn’t matter where you are right now—we can help you get to where you want to be.

Tuesday

1.      1. Riley

2400m run

150 burpees

2400m run

2.      2. Back Squat

5-5-5-5-5

3.      3. Power Amanda

9-7-5

Power snatch 95/135

MU

4.      4. 10 rnds

30 sec cal bike

30 sec rest

30 sec Atlas clean

30 sec rest

5.     5.   40 min SLIPS