Coach Dan’s Sunday Spotlight 3.26.2017

Good Afternoon CFTP,

Friday night was awesome!!! Thank you all again for coming out and for everyone who helped put it together. It was so fun to watch you all grind out 17.5. I know we still have a few more who need to complete 17.5 but for the majority of you, congratulations on completing the 2017 Open!

5 things to take from this year’s open:

#1 Be happy with where you are.
Many times after a competition like The Open or The Lockdown we tend to get down on ourselves because, let’s face it, we are our own biggest critics. Take me for example, I did not have a great personal open. I struggled with the WODs and they exposed many of my personal weaknesses. Excuses? I have a plethora! But instead of beating myself up, I have decided to direct that criticism into some personal goals and some introspective thought to decide how I am going to spend my time this next year in order to improve.

#2 Be proud of your teammates. Celebrate their victories!
It is easy for us to get so competitive that we start to look at our “competition” and get angry that they placed better than us. First off, “competition” is in parentheses because we are all on the same team! Yes, it is fun to compete with our box mates but when all is said and done we are all on the CrossFit The Point team and we should be super excited to see our friends succeed even if that means we are a couple of places down in the standings.
We are also putting our best open performers into the Fitcon competition, “Battle of the boxes”. We are going strictly off how these individuals placed over the 5 weeks of The Open. There are only 8 spaces on the team and over 130 athletes signed up for The Open. This year has been super competitive in the rankings. Our box has done better than it ever has in the region… Hopefully that holds true after this week. Be proud of where you placed and celebrate everyone’s accomplishments. It does us no good to be upset because so and so beat us. I’m ranked 11th out of all the men and while this is my worst finish I’ve ever had, it just means that my friends are getting super fit and trouncing me! LOL. AND I LOVE IT!

#3 Celebrate your strengths, work on your weaknesses.
Many times all we see is what we suck at. We ignore our strengths and focus solely on our weaknesses. There were many things that you all are amazing at and only a few things that I would consider your weaknesses.
I am super proud of all of you. You all are at different spots in your fitness journey and by completing the open you are one step closer to accomplishing your personal goals.

#4 Recommit.
Another thing that tends to happen after an awesome competition like this is that I tend to see a breakdown in consistency. We are pushing so hard for 5 weeks that afterwards we let our guard down and we take a few days off and then a week and before you know it we have missed a month. Don’t let this happen to you. Recommit yourself right now that you are going to continue coming in and get back to your consistent self.

#5 Find your next feat.
The open is over but that doesn’t mean you are done competing. I like to look at The Open as the start of my competition year. It sets the tone for the rest of the year. Now that it is over it is time to look for that next competition. It can be anything. It can be a Spartan. It can be a 5k. It can be a marathon. It can be an upcoming local CrossFit competition. Whatever it is, sign up for it now. Give yourself something to work towards.
Having a competition of some sort on the horizon helps keep us focused on keeping good habits. It keeps us focused on consistently coming into the gym and pushing ourselves. It keeps us eating healthy. It keeps us away from making decisions that are going to hurt our fitness progression.
If you have a competition or race you are interested in please post it in our Facebook group. Signing up for competitions are much more fun when you have a group of friends to do it with. I would love to join you in any competitions you are planning on and I know the CFTP family feels the same way.

Thank you all again for being the inspiring people you are. Thank you for supporting each other and pushing each other to accomplish things that would be impossible on our own.

Coach Dan

Athlete Spotlight: Derek Keller!

> 1. How long have you been at The Point?

1 year now.

> 2. What do you do for a living?

Work for comphealth as Sales manager in Locum Division. 

> 3. Prior to finding CrossFit what did you do for physical exercise?

Played football for Utah State. Have always done a form of high intensity interval training. 

> 4. If you had to pick your favorite accomplishment during your CrossFit journey so far, what would it be?

Would probably be the increase in my Olympic lifting lifts or being able to do a Spartan race with out any training beyond crossfit.


> 5. What is one piece of advice you could give new CrossFitters that you wish you knew before you began?

Pace yourself as you are learning. Don’t try to push the weight too heavy too soon. Don’t be afraid to step back in a wod or scale a movement. Remember you are doing this for yourself, you don’t have anything to prove to anyone. Stay safe and ask a lot of questions.


> 6. What is your favorite movement in CrossFit?

Olympic Snatch 

> 7. What is your favorite all time WOD you have done?

Max clean or Max Snatch. (Does that count as a wod)


> 8. What are your goals for the upcoming year?

My goals are to cut my weight down to 235lbs and focus on my gymnastic movements. Control my nutrition and build up my cardiovascular capacity. All while maintain my strength, kind of a tall task.  

> 9. Before starting CrossFit what was your view of CrossFit? How has that changed since joining?

Honestly before crossfit I was playing college football and all my strength coaches mocked it. I had a lot reservation of starting something that seemed like a fad. My wife was huge into crossfit and was trying to push me into it. So obviously I tried to avoid doing it, mostly because I knew my wife would beat me at every wod. Which she still does 6 months pregnant, so very humbling. Eventually I joined and it change my perspective completely. I love the atmosphere of crossfit. Everyone is pushing each other to compete at their best. It has forced me to do cardio, which I normally avoid like the plaque. Ultimately it has help me feel like I am in good enough shape to play any sport, or do any physical event. Minus Marathon that just not in the cards for me. Crossfit has been and will continually be a huge part in my life. 

> 10. Give me a brief summary of your CrossFit journey thus far.

My crossfit journey isn’t too complicated. I finished up Football and needed something to get into shape. I had shoulder surgery and gain a good amount of weight. My wife pushed me to join and eventually did. I started crossfit in Logan Utah, then relocated back to SLC and started at Draper crossfit. I was there for about 2 years before coming over to the Point. I have seen my growth in my gymnastics, Olympic lifts and overall fitness increase since joining the Point. I have no intentions of leaving and I look forward to increasing my lifts and continually working on my weaknesses.

Coach’s Comments:
Coach Dan: I freaking love Derek and am so happy he joined us at The Point. Derek brings a fun attitude to the gym and all the while lifting massive amounts of weights. It is inspiring as a fellow athlete to watch him lift the weights he does and to learn from him. Thank you Derek for being such a huge part of the gym.

Coach Jeremy “Charms”: “Derek is a straight up workhorse. Doesn’t give up or shy away from a challenge. But he knows his body to know when he can push it or when to back it down. I wish I had that type of self awareness.”

Coach Am: “Derek is the best! He’s got the most fun personality and attitude! I love to coach him or just workout with him. He is strong and motivated! Love his competitive drive to keep up with Ellen! Great athlete, great asset to the gym and great friend! Thanks for giving it your all!!”

Coach Dave: “One of the biggest, strongest lifters in our box. Really approachable, and always willing to help. Has a great sense of humor that will make you laugh even if you don’t want to. Absolutely love working out with Keller.”

Coach Leslie: “Derek is a blast! I love the energy he brings to the box. He works so hard and it shows in everything he does. So glad he joined us at The Point!”

Coach JoAnn: “I’m so glad Derek joined us! A lifter that is so strong, but doesn’t only rely on it. He focuses on technique as well, and his lifts show it! Derek lightens the mood by always smiling and making others laugh…but when it’s time to work, he works.”

Coach Emily: “I’m so glad Derek decided to join us! Sometimes I feel like I’m coaching a big goofy kid, but that makes it all the better. He always has a can-do attitude, and helps people feel comfortable and welcome in the gym. Not to mention he is as strong as an Ox, and puts in a ton of hard work to be his best.”

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