Commit to 1% Improvement everyday.

Team Sky, a British professional racing team, once had the goal of winning the Tour de France within five years. They won it within three. David Brailsford, General Manager and Director of Performance, had a very simple approach - an approach that if you use it correctly, can get you to the CrossFit Games.


The approach that Brailsford took is called "the aggregation of marginal gains." In other words, he looked for ways to make improvements by just 1 percent. And along with the typical tweaks to nutrition, the training program, the weight of the bikes tires, etc, his team looked for 1 percent improvements in EVERYTHING that they did. What pillow offered the best sleep? Most effective type of massage gel? How to best wash your hands to avoid infection? They searched for a 1 percent change in absolutely everything that could possibly be related to bicycle racing.


The theory is that if you improve in a lot of areas by just 1 percent, then the sum of all those small improvements would add up to remarkable gains, and would also lead to exponential changes over time.


Marginal Gains in Everyday Life


It is so easy to underestimate the decisions we make throughout the course of a day, and the value of creating good habits through practicing better decisions. Every habit we have – whether good or bad – is the sum of a lot of decisions added up throughout time.


There really is no such thing as luck. All that exists is the sum of all the moments that we choose to do things 1 percent better or 1 percent worse.

We like to convince ourselves that changes are only important when there is one big, obvious difference in our performance. Whether you want to lose weight, lift more, build a better business, or write a book, we tend to look at one huge goal and then get lost in the process of how to get there.


Meanwhile, making a 1 percent change is not noticeable. It's not exciting at first and for a while it may not seem worth it. However, in the long run, that small change is multiplied on top of itself over and over and the aggregate shows an exponential gain/loss.


Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day. -Jim Rohn

Mason Holbrook is CrossFit Durable's Member of the Month!

We couldn’t be prouder of our guy Mason! He joined the Durable crew almost a year and a half ago together with his mom, Marcie (also a stud!). CrossFit for him started as a tool to continue his athletic career at Battlefield high school lacrosse player, but as he became stronger and more confident with weight in his hands he made the switch to pursue CrossFit full time.

It’s been a great experience to watch Mason grow from the shy kids who walked in the door for the first time to the athlete we see today. His abilities and strength have no ceiling and we can’t wait to see where he is this time next year! Way to go Mason!!!!

What did you think about CrossFit before you walked through the doors for the first time? I was very intimidated and I thought my mom was crazy for wanting to start it.

What kept you coming back? The people and I love the weightlifting.

What might you tell someone who is still on the fence about trying CrossFit? Just go for it

What’s your favorite workout? Any workout with heavy weights. 

What is the last thing you googled? Gaming PC parts.

What is a weird fact that people may not know about yourself? I have a black belt in tae kwon do.

If you could choose one superpower what would it be and why? Superhuman strength to out lift everybody (like Coach Sean brooks)

What was the first concert you ever saw? Lil uzi vert.  (we had to google this to confirm it is in fact a real rapper)

What new skill will you have a year from now? Having a better snatch.

Bryant Cruzado is CrossFit Durable's Member of the Month!

If you walked into our 6am class for the first time you would meet  an intimidating force standing close to 6'3", his name is Bryant and he will be walking in your direction to be the first one to welcome you to the box!  It's that combination of genuine care and the switch he can turn on when it's time to lift heavy that makes us love so much of this guy!

Bryant joined us almost a year ago coming from CrossFit PR Star in Chantilly when he moved into Haymarket just to be closer to Coach Scott (he'll say his work and girlfriend but we're not buying it).  He's a CrossFit OG with a heart of gold and clean us mortals can only dream of sniffing one day!  Very happy to give this guy the nod for being a rockstar this month!

Keep reading to find out more about Bryant...

What did you think about CrossFit before you walked through the doors for the first time? Didn’t know much about CrossFit, I was just bored of the globo gym.

What kept you coming back? The fact that I got a great workout, and was in and out in 1 hour. 

What might you tell someone who is still on the fence about trying CrossFit? just walk through the doors you will be happy you did. 

What’s your favorite workout?  DT

What is the last thing you googled? iPhone release date 2018

What is a weird fact that people may not know about yourself? I play Rugby

If you could choose one superpower what would it be and why?  teleportation because I hate traffic. 

What was the first concert you ever saw? Pleasure and Junk Yard 

What new skill will you have a year from now? a 300lb Clean and a 225lb Snatch

Jonathan Conway is CrossFit Durable's Member of the Month!

Jonathan only joined a few months ago but he's taken to CrossFit like few others right from the start.  His quiet calm makes him very coachable, most likely do the his Naval career.  He's also committed his wife to start her introduction course in the next week, we're not sure if she's aware of this just yet.  Congrats Jon!!!  We're looking forward to see where you take this new found passion in the next year!

What did you think about CrossFit before you walked through the doors for the first time?  I thought only lifelong elite athletes had a chance working at and completing CrossFit workouts.

What kept you coming back?  The very positive and encouraging staff and members; the fact that each WOD is very different from the last, and I feel challenged each time I enter the BOX!

What might you tell someone who is still on the fence about trying CrossFit?  Everything is scaled to your abilities, you will feel challenged but not pushed, you will be encouraged at every step, and anyone at any fitness level can benefit from beginning a CrossFit member!

What’s your favorite workout?I like the barbell routines (push press, deadlift, clean); and I like the jump rope routines.

What is the last thing you googled?  Does Sprint support simultaneous calling and data browsing.

What is a weird fact that people may not know about yourself? The day before I joined the Navy I won a Donkey Kong video game competition in my home town (Jefferson City, Mo)

If you could choose one superpower what would it be and why?To fly.  I’m jealous of birds being able to soar with the wind.

What was the first concert you ever saw?My Dad took me to an outdoor arena where either Elvis Presley or an Elvis impersonator was performing.  I think I was 8 years old then.

What new skill will you have a year from now?I will be able to lift my body weight and complete sets of both strict pull ups and rope climbs!!

 

 

David Gowen is CFDs Member of the Month!

415656_2793433236923_1633450371_o (1).jpg

At the beginning of the year we started a monthly challenge that is typically achieved by 5 - 10 members.  Dave has completed every challenge this year, and not only does he finish them but he usually goes well over the expectations we've set.  He embodies the saying "anything worth doing, is worth over doing."  

This was an easy choice voting Dave in this month because he does everything the Coaches ask and he's done an amazing job making it a lifestyle for him and his family.  The changes they've made and stuck to are incredible!  

You can typically catch Dave in our 4:30pm class arriving 20 minutes early.  If you haven't gotten the chance to meet him yet read on to find out more about what makes this guy so awesome! (his favorite workout is Murph!...what a sicko)

What did you think about CrossFit before you walked through the doors for the first time? They probably are going to have me doing overhead squats while balancing on a bosu ball 

What kept you coming back? The positive attitude and energy of everyone involved.

What might you tell someone who is still on the fence about trying CrossFit? You won't have to slice your palm in a candlelit vigil and swear allegiance to anyone.  It's just working out. There is nothing scary too it. 

What’s your favorite workout? Murph

What is the last thing you googled? Yeah, I'm not going to fall for that one April. 

What is a weird fact that people may not know about yourself? I worked at Victoria's Secret in college. 

If you could choose one superpower what would it be and why? My mother's courage that she uses to fight cancer every day. I wish I could be that strong.

What was the first concert you ever saw? ...The Wiggles. Seriously. 

What new skill will you have a year from now? 500lb deadlift for 3 reps.