Categorized as: Informative

In training, you listen to your body. In competition, you tell your body to shut up.

By Mario Ashley

Over the last five years, I’ve focused on becoming more self-aware of my emotions. During times of distress, I ask myself these three questions:

  • “What emotion am I feeling.”
  • “Why am I feeling this emotion?”
  • “Is this emotion productive?”

In doing so, I’ve been able to become more stable with my emotions and actions in training and life.

If emotions are a guidepost to our thoughts and our thoughts guide our actions. It would make sense to understand feelings on a deep level. It’s called being Emotionally Intelligent. Worth a read.

Sometimes you just have to “tell your body to shut up.” For example, the pain of physical discomfort caused by intense physical exertion can cause many people to give up or slow down as the discomfort grows. I believe the reason for that is these athletes let the EMOTION of physical discomfort become greater than their WILL to keep going.

As I began to see more and more of that in my gym, I have recommended one of two things to my athletes.

Talk To Yourself

You can never let yourself be surprised when exercise begins to hurt and become uncomfortable. That’s the whole point. In those instances, you must positively affirm your worth using mantras as the uneasiness grows. “I can do this!” “I’m tough” “I’m not going to quit.” “Don’t stop now.” “I’m almost done.”

This is a character trait of some of the best athletes in the world. When someone says “so-and-so has great composure” what they are saying is that the athlete can maintain a level of positively in seemingly difficult situations. That consistency comes from their continuous positive self-talk during competition.

For some, positive self-talk is drowned out by the aggressive ridicule that goes on in one’s mind. In this case, learn to shut it off completely.

Become Mindless

By definition “mindless” involves the act of doing without justification or concern for the consequence. The cost of competition causes immense discomfort. So instead, we stay at the lighter loads, drop the bar sooner than we need to or make modifications to exercises without ever challenging ourselves. All to reduce the discomfort that may occur.

Rather than giving yourself the ability to overthink the situation, BECOME MINDLESS. Do it anyways. Defy what you think you can or can’t do. Run the extra lap. Add the additional 10lbs to your bench. Attempt your first pull-up. You don’t know what you don’t know.

Defying logic gives you the ability to create more discomfort. That extra discomfort produces greater results. It’s doing without thinking. Don’t think, just do.


This isn’t just a skill in overcoming intense physical exercise. This is a life skill. How do you act when something doesn’t go your way? What do you do when you start having a bad day?

We can choose to rise above it by thinking positive. We can ignore it and continue with our day. Or we can let it beat us and affect our happiness. Understanding this one concept has developed more maturity in my life than any other thing I’ve done.

-Mario Ashley

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Why do we change our workouts daily?

By: Coach Mario

There are various models we use to define what it means to be “fit”. Our program seeks to build ones overall fitness. From strength to cardio and everything in between. One of the most common models we use is called the 10 General Physical Skill.

They include cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.  Although we have the ability to develop all these skills, most sport only specialize at a few skills at a time. 

“You’re only as fit as capable for anything and everything.” -CrossFit

As a fitness program, we believe that your only as “fit” as proficient in these skills and that a lack of any of these skills would diminish your overall fitness level. Another way to understand this model is with something we call “General Physical Preparedness” also known as GPP. It’s being ready for anything and everything physically imaginable.

Imagine that instead of numbers coming out of the hopper they were actual physical tasks such as running, jumping, lifting, picking things up, walking up stairs, lifting bags of groceries, etc. Our belief is that the more physical tasks that your capable of achieving the fitter you are.

The reason why we vary our workouts every day, week and month is to train our overall physical capacities (GPP). By changing our workouts daily it allows us to challenge different physical task at all times. Somedays you feel like your training for a Powerlifting competition, other days you feel like your competing in high school track relays. No one workout makes you fit but with a well-round program like ours, you are guaranteed a much more balanced training regimen.  

Get up, Stand up, Move!

By: Coach Kirk
Everyone knows that sitting isn’t the best for you. In fact, it’s one of the worst things for you since we do it so much in our modern life. So what makes sitting so awful?!
Here are a few reasons:
  1. Weak glutes, hamstrings, and adductors. When you sit in a chair, the only muscles that really work are your quads, and of course, that’s just when you are descending and ascending from the chair.
  2. Increased weight gain. Your metabolism grinds to a halt when you sit meaning you are hardly burning any calories
  3. Tight hips, hamstrings, back, and neck muscles. Let’s be real, the majority of us when we sit have terrible posture. That’s enough to destroy our mobility throughout our spine. The immobility of our legs in an awful 90-degree position at both the hip and the knee is about as unnatural as it gets for our bodies.
  4. There are many more detriments of sitting such as: anxiety, depression, cancer, heart disease, diabetes, varicose veins, and deep vein thrombosis.
So what can you do if your job requires you to sit all the time???
I have a few ideas:
  1. Stand up and walk as often as possible. Try not to go more than 30 minutes of sitting at any time. 
  2. Adjust your position. You can kneel or stand at your desk. Sit on your knees on top of your chair like here. You might have to rotate the chair so your feet can rest off the edge of the chair. 
  3. Mobilize when you have off-time. Grab a foam roller and roll out when you can between appointments or every 30 minutes. 
  4. SQUAT! Squats will help activate the muscles that have been shut off due to sitting in a chair. Do lots of squats and rest at the bottom of your squat when you can!
There are more options out there like standing desks and chairs that allow you to kneel. Those are great but they don’t come cheap. Nothing can ever make up for getting up, standing up, and actually moving.