THREE “C”s – Community, Consistency, Competition.

COMMUNITY. Not a crowd.

A crowd is a gathering of people. A globo-gym is a crowd. So is a store and a movie theatre. A Community is a group that defines its success by the whole.

Communities become crowds when their members, who aren’t really sold on this whole selfless attitude thing crave attention because they were messed up to begin with.

The best cure to a crowd is a CrossFit community. It will give you the world as long as you’re selfless enough to focus on making sure everyone gets their piece of heaven. When you think its all about your personal happiness, we will eat you alive.

The question is; does CrossFit deliver because you got your pull-up, or does CrossFit deliver because you got involved with a community far from the crowd that just happened to like pull-ups?

CrossFit is one of the most life changing communities on the planet. The land is littered with thousands of affiliates to choose from. The first life changing “C” is Community. A community you must have to hold you accountable while challenging you for more. The community found in CrossFit.



Ralph Waldo Emerson said; “Consistency is the hobgoblin of small minds.” I believe he meant consistency as a synonym for stubbornness and failure to grow. When we talk of consistency we mean the continued application of good habits that divert attention from addictions.

CrossFit preaches mechanics first – get it right before you do it fast. Most people hate starting out slow, but this will save you a world of pain in the long run. In fact it’s a natural state of life to learn how to move before you can learn how to move quickly.

After most of the rudimentary mechanics are in the bag you gotta use them. Consistency follows mechanics. There is no reason to practice proper technique if you don’t employ them enough to work. No matter how good CrossFit is, it doesn’t work if you don’t do it.

Our bodies work best when we lay on the accelerator in short bursts, resting every few sunrises. Even those rest days should be full of activity. Learning new sports or games, playing with pets and kids.

Truth be told, I feel worse after a day off. This is relative to how hard you push yourself and the quality of your food of course, but nine times out of ten I rest because I think I should, not because I want to.

Work consistently, no less than 4 days a week, and if you can get away with more go for it. Remember, a workout can take less than 5 minutes if done right. Duration is deception, and consistent intensity = results.



The CrossFit Games are the world’s premier test of fitness. There’s nothing like it for proving fitness, and there never will be.

The CrossFit community bore the Games through the competitive edge each end every community member cultivates. When you’re standing in a room full of other fitness superstars, average folks, newbies and soccer moms, you just go harder than if you were alone.

Do you have to compete at the CrossFit Games to be fit? No. But you have to compete.

Competition begins inside us, even that who says he doesn’t have a competitive bone in his body, that’s code for I hate losing so much I quit trying.

The third “C” is completion. The sort of competition CrossFit is built on. Not you against the fittest man in the world, you against yourself. Take an honest look and measure yourself today, now beat that tomorrow.

The three “C”s – Community, Consistency, and Competition – are more than a map to fitness. It works for everything; church, school, music. It’s intrinsic. It’s human.

Start by building or finding your community, and then you can easily become more consistent with the assistance of others, finally becoming intense enough for it all to work by way of competition. The pieces of the pie may not be equal but if you don’t have the full circle, the filling will just spill out no matter what size the hole.


The above is an extract from Josh Bunch’s book – Paleo with a Purpose. As you can see it’s about way more than just eating habits. It’s one of the best books I have read on healthy lifestyles, the individual challenges we all face day to day, and the power of the CrossFit community.

I highly recommend this book to everyone!

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