Today's Workout: 112810

Pam Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

300 words from Carolyn Tomchuk, new Nutri-Ninja, non-smoker, and CrossFitter:
Overcoming long term challenges…changing habits…these are hard things to do…First you have excuses, "I can't do that","I don't have time", "I won't fit in" and on we go on and on with them, secondly, you have the fear of failure. The first and most difficult step would be to TAKE IT. Walk into the doors of Catalyst and a new begginging starts. The second step is to embrace the support and encouragement you get from the Catalyst team and members, and the third step is simply push through, push forward. Once you start the physical part, the nutrition part comes next, almost naturally. All of a sudden something comes alive inside you, the desire to become stronger, to be healthier, to be better, to become the best you can be… and with these feelings, long term challenges become easier…failure is not an option that you will allow….you see things different and you embrace new challenges. I have gotten stronger since September, I have learned new nutritional habits and I have quit smoking, ~ this has not been easy, but with the Catalyst team around you, you don't want to give up…it is not an option you give yourself; long term challenges turn into brand new challenges and these turn into new habits, and before you know it, you are on the road to a brand new you.