Categorized as: MOTIVATION

It Takes Time

Two Cirque Du Soleil Acrobats Put It All Out There To Show That Trust Takes Time, But It’s Worth It

As acrobats in Cirque du Soleil, Alya and Gael literally put their lives in someone else’s hands. That might be scary, but what they’re able to accomplish is amazing.


(Click on image to watch. Must See)

Thursday’s Workout (March 5, 2014)

CrossFit (Practice)

a. Inversions

b. Hollow Rocks

c. 5 RFT:

  • 5 Deadlifts (275/185)
  • 10 Burpees


Boot Camp

Discussion – Transitioning to CrossFit

Skill – Wallballs

WOD – “Baseline”



20min EMOM:

(odd) Rowing

(even) Wallball


…coming Friday

CrossFit (Practice)

A. Hang Power Snatch + Power Snatch + Overhead Squat

B.  BTN Snatch Grip Press

C. Conditioning: Top Secret


Life Happens

“My [fill in the blank] doesn’t feel quite right. Do I have to quit CrossFit?”

We get this question from time to time, and those of you who have talked to us about your aches, pains, and concerns have found that there are many things you can do to stay fit while you are resting an over tired muscle/joint or recovering from an injury. In fact, many times there are things you can do AT CROSSFIT that can help speed your recovery. The key is finding a great healthcare provider who understands what you do, and keeping an open dialogue with your coach. We know people!

We already have some great programming in place to strengthen areas that we find might be susceptible to injury. As a whole you are all getting stronger and more balanced. But, if something is hurting, speak up. This is one of the many great things about belonging to small groups and having a consistent coach. We can and will work with your healthcare provider to keep you “in the game”, and we’ll make sure you’re better for staying in!


(Iliana geting here swole on!)


Friday’s Workout (Feb 28th)


For Time:

-2,000m Row

-400m Farmer’s Carry (70/50)

-2,000m Run

Why winning the lottery will leave you broke

If you woke up tomorrow with everything you’ve ever wanted would you be happy?…..

Economists at the University of Kentucky, University of Pittsburgh and Vanderbilt University wanted to answer a public policy question: What happens when individuals in financial trouble are given large lump sums? So they collected data from nearly 35,000 winners of up to $150,000 in Florida’s Fantasy 5 lottery from 1993 to 2002, and cross-referenced this information with state bankruptcy records.*

More than 1,900 winners went bankrupt within five years.

There are many theories of why this happens but I truly believe it occurs because that prize money was never earned. They paid a $1 for the lotto ticket and won big. Period.

What I believe makes goal setting and reaching those goals so special is the blood, sweat, and tears it takes to achieve them. It’s the journey that makes it great. Not the destination. 

Don’t be quick to rush the process. I wish you all wealth and health but not at the cost of quick fixes and inevitable unhappiness. I find that the things that took me the hardest to achieve are the things I hold dearest to my heart.

Forget the lottery. Bet on yourself instead.


Rise and Shine!

Print this -post it on your fridge, your bathroom, your forehead. Whatever it takes!

Rise and Shine

“Rise and shine”

It’s six A.M. and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of bed. Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move. A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dream land. But you didn’t ask their opinion. The voice you’ve chosen to listen to is one of defiance. A voice that says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor and don’t look back, because we’ve got work to do. Welcome to the grind. For what is each day but a series of conflicts between the right way and the easy way. 10,000 streams fan out like a river delta before you, each one promising the path of least resistance. Thing is, you’re headed upstream. And when you make that choice, when you decide to turn your back on what’s comfortable, and safe, and what some would call common sense, well that’s day one. From there is only gets tougher. So just make sure this is something you want, because the easy way out will always be there, ready to wash you away. All you have to do is pick up your feet. But you aren’t going to, are you? With each step comes the decision to take another. You’re on your way now, but this is no time to dwell on how far you’ve come. You’re in a fight against an opponent you can’t see, but, oh, you can feel him on your heels, can’t you. Feel him breathing down your neck. You know what that is? That’s you. Your fears, your doubts and insecurities, all end up like a firing squad, ready to shoot you out of the sky. But don’t lose heart. While they’re not easily defeated, they are far from invincible. And remember, this is the grind, the battle royal between you and your mind, your body, and the devil on your shoulder who’s telling you that this is just a game. This is just a waste of time. Your opponents are stronger than you. Drown out the voice of uncertainty with the sound of your own heartbeat. Burn away your self-doubt with a fire lit beneath you. Remember what we’re fighting for and never forget that momentum is a cruel mistress. She can turn on a dime with the smallest mistake. She is ever searching for the weak place in your armor, that one tiny thing that you forgot to prepare for. So as long as the devil is hiding the details, the question remains, is that all you got? Are you sure? And when the answer is yes, and you’ve done all you can to prepare yourself for battle, then it’s time to go forth and boldly face your enemy. The enemy within. Only now you must take that fight into the open, into hostile territory. You’re a lion in a field of lions, all hunting the same elusive prey with a desperate starvation that says victory is the only thing that can keep you alive. So believe that voice that says you can run a little faster, and you can throw a little harder, and that for you the laws of physics are merely a suggestion. Luck is the last dying wish of those who wanna belive that winning can happen by accident. Sweat, on the other hand, is for those who know it’s a choice. So decide now, because destiny waits for no man. And when your time comes, and a thousand different voices are trying to tell you you’re not ready for it, listen instead to that lone voice of descent. The one that says you are ready. You are prepared. It’s all up to you now. So rise and shine.

What separates good from great athletes?

40 year old and up

40 year old and up

While watching the CrossFit Games the other night on ESPN I wondered what separated the good athletes from the great ones. I find that at that level there are only a handful of  athletes performing and placing top 10 consistently. What separates them from the rest of the pack?

If we just looked at their physical capacity,each athlete at that level has the potential to win on any given day but only a few actually do. Why?

Each athlete is just as strong, fast, and technically equipment as the other but I believe  the deciding factor has nothing to do with fitness……it has to do with the mind.CF Girls

It is the athlete who can endure the most pain, consistently, over, and over and over again that you see placing. Anyone can perform 10 perfect Wall Balls. Lets be honest the ball only weighs 20lbs!! But to repeat that 150 times in under 5 minutes as these athletes do, in a CF workout called “Karen,” it takes immense perseverance and a high level of pain tolerance to achieve such a score.

As in exercise where the adaption to physical demands (ie training) causes an increase in muscle mass and body fat reduction. The adaptation that I am referring to occurs “between the ears”. Its an adaptation of the mind.

It is a mental approach that I believe can be taught with CrossFit but it isn’t easy. It comes with a level of acceptance that what your about to put yourself through is going to hurt and that your okay with that. It is about accepting that breathing will become difficult as you start to push yourself.  That in moments of stress you muscles will eventually become fatigued and that’s fine. It’s a level of understanding that you will do what it takes to never. give. up.

Because you know that by placing yourself in that position you are moving from just good to something great-er.  Those who are willing to accept that challenge over the long run will in doubtly make their fitness journey much more valuable and worthwhile.

In the gym it will make you a better athlete. Outside of the gym it will make you a better person.




Your are controlled by your habits

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Your are controlled by your habits.

For me there is one thing I cannot function without. Coffee!

It’s embarrassing but it’s true. The first thing I think about is coffee. It makes me happy. The aroma of Espresso in the morning is a gift from God. The way it settles on my tongue is magical. Needless to say I love coffee. No matter where I’m at or what I’m doing I need my cup of Joe. I can’t help it. It’s a habit

I also spend a lot of time working out. When I’m bored. I workout. When I’m tired. I workout. 10:30am why not. 10:30pm sure. I don’t care when I workout.  Every chance I get to work up a sweat and challenge myself is good for me. I can’t help it. It’s a habit.

What habits control you?

Do your habits make you a better person?

Do your habits challenge your physical, mental, emotional, and spiritual self worth?

They should. If they don’t you are wasting your time.

Journal today, or even make a mental note in your mind if pen and paper is too much work. What did you spend most of your time doing today. Those are your habits. Their part of your routine. Do those habits build a sense of self worth that will make you a better person in the long run? If they don’t, eliminate the routine or replace it with something more productive. That simple.