Why we practice #BrightSpotsFriday

Why we practice #BrightSpotsFriday


When is the last time someone put your artwork on the refrigerator?  Do you remember how good it felt to have Mom or Dad put something that we did/or achieved on the refrigerator (or mantle, wall or their desk)?  Unbeknownst to you it triggered a little hit of dopamine and encouraged you to try to do it again.

Motivation means desire.

The science of motivation is the science of success. That’s why I study motivation more than I study exercise technique. After more than 10 years as a coach, I know the selection of exercises is secondary to your desire to perform them.

Here’s what we know about motivation:

  1. Success has to happen before you’ll become motivated
  2. Success has to KEEP happening.
  3. We don’t always recognize success when it happens. We’re pretty hard on ourselves.

Good gyms provide access. Great gyms provide success.

Success is your artwork on the refrigerator.  Most of us think of it only as our artwork in the Louvre.   It had to start somewhere. That means we prioritize our PR board (and bell) over our scoreboard, we track our progress in WODIFY, and we need to take five minutes every week to reflect on the GOOD in our lives.

The practice of thankfulness doesn’t come naturally to anyone. That’s why we call it a practice: it’s hard, we don’t feel like doing it–and then we feel better once we have.

“Bright Spots Friday” is our practice of thankfulness. Every week in the CrossFit PTC Wodders group, we’ll post our “Bright Spots”: things that went right, things we’re celebrating, and little ‘wins’ from the week. Bright spots aren’t always directly workout-related (“I told my boss he needed to extend my deadline”) but practicing gratitude and thankfulness IS an exercise.

The first time, you’ll be reluctant to post your Bright Spots. “I don’t really know these people THAT well…they don’t want to hear about my life.” Or “I don’t want to share all my personal stuff…”

So I’ll go first. And I encourage you to follow with one TINY little Bright Spot. Make it workout-related to start, if that’s easier. What did you do RIGHT, or do BEST, or do for the FIRST time this week? Share in the Wodders FB Group.

We’re all family here. It’s a safe place. Look within, and start your weekend happy.

I want to put your art on the refrigerator.


Shred – Friday November 30, 2018

CrossFit PTC – SHRED

View Public Whiteboard


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Death by Situp (start at 11) (AMRAP – Rounds)

Do 55 situps as a buy in before starting:

Beginning at 11 add 1 sit up every minute on the minute. Score is the last round that you completed all the sit ups- start the count at round 11.

WOD – Friday, November 30, 2018

CrossFit PTC – WOD

View Public Whiteboard


Bench Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)

Use the same 1 RM + 5 lbs as last time for all % calculations


Metcon (3 Rounds for reps)

6 Min Stations of:


15 MB Cleans (20/14)

15 MB Sit-ups

Rest 2 Min

Station 2:

10 DB Push Press (35/20)

10 Renegade Rows (L+R=1)

Rest 2 Min

Station 3:

8/5 Assault Bike Cal

8 Toes-2-Bar

Rx+= (50/35)

Rx55+= (16/10 MB)