Categorized as: MOTIVATION

Take advantage of your new fitness levels

“Regulary learn and play new sports”- Greg Glassman, Founder of CrossFit

Just like we would want  to be literate in reading, we also would want to be literate in sport. This term is called “Physical Literacy.”

As defined by the Canadian Sport of Life, Physical Literacy is the mastering of fundamental movement skills and fundamental sport skills that permit a child or adult to read their environment and make appropriate decisions,allowing them to move confidently and with control in a wide range of physical activity situations. It is the foundation of long-term participation and performance to the best of one’s ability.

Growing up with five sisters, I had to find a way to keep myself sane.  I did that mostly by playing outside with friends. We played it all; basketball, tackle football, “man hunt,” paintball. You name the game and we probably played it.  Later on that turned into playing high school sanctioned sports life football, wrestling, and weightlifting. My mom gave me all the freedom in the world. She never told me that I couldn’t participate in a sport because she was afraid I would get hurt.  I’m grateful for that.

I believe it was my experience of learning and playing new sports that has allowed me to be the person I am today.

So go out there and play. Take risks. Have fun. Take advantage of your new fitness levels.


Thursday April 2nd, 2015

Teams of 2:

Partner 1 runs a 400m

Partner 2 starts on:

  • 80 Swings
  • 80 Box Jumps
  • 80 Burpees
  • 80 DB Power Cleans

(Partner picks up where they left off)

coming Friday…



  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Air Squats

(Complete in order: You can break into whatever sets you need to finish the 100 of each movement, but you must go in order)

SCORE: Total Reps Completed, RX or Scaled


SHIFT Exercise

Gratitude. It’s an overused word. People talk about it a lot and how they’re grateful for things but there’s a difference between acknowledgement and actual practice. Only one equals results. I definitely need to practice it more. It’s a great SHIFT for 2015. Did you know that…

Recently scientists have begun to chart a course of research aimed at understanding gratitude and the circumstances in which it flourishes or diminishes. They’re finding that people who practice gratitude consistently report a host of benefits:

– Stronger immune systems and lower blood pressure;

– Higher levels of positive emotions;

– More joy, optimism, and happiness;

– Acting with more generosity and compassion;

– Feeling less lonely and isolated.

I received a “Gratitude Bomb” from one of my amazing Catalyst this morning and it sparked me to write this exercise.

Here’s your assignment.

Drop one gratitude bomb today. It can be an email, a phone call, or an expression in person. If you’re already feeling resistance or labeling this assignment, what does that say?

I don’t care what you have, you will never be fully happy if you don’t have the ability to be grateful.

If you’re brave, post your email or conversation in SHIFT. (1)


Congrats to one of our members and upcoming coaches for completing her CF Level 1 Certificate this weekend!


Tuesday February 24th, 2015

A) Back Squat 3×5 (add 10lbs)

B) 3rds:

  • 5 Pullups
  • 10 Push ups
  • 15 Squats,
  • 20 Wallballs
  • 300m Run

Notes- Score: Back Squat

coming Wednesday…

30 min AMRAP:

  • 200m run
  • 20 DL (135/95)
  • 200m run
  • 20 Power Cleans
  • 200m run
  • 20 Jerks

Notes-No Score



Mind Over Matter

I don’t know what draws me to this pain and suffering that I seek after.  I’ve never been afraid to push myself to my limit – that’s for sure. It’s what draws me to Crossfit, I think – this intensity that can only be experienced firsthand.

I think a lot of it comes from my wrestling background, and even early on, in my early days, playing in the streets till the sun went down; physical activity was the norm. Growing up with 5 sisters, that was, you know, it was a way that I could free myself of the confines of the girly that things my sisters would love to do. My childhood friend Noah and I would play pickup basketball all day until someone literally gave up of exhaustion. Then we’d wake up and do it all over again the next day. We were competitive like that.

It’s a feeling that I’m chasing when I’m working out. It’s a point of sheer, utter, “I have nothing left” type of feeling. You see I’m not the fastest kid on the block; I’m not the strongest, but I know that deep down inside, I will never lose because I got soft or intimidated to take an extra rep. It’s just not in me.

I remember my days at wrestling practice; some days I felt more like a street brawler than any form of technicality. We were crazy Cubans too stubborn to give up a point on the mat, even if it was practice. I’ve always loved to train – training is very mental for me. At the end of the day, you know, you’ve got to understand that, you know, our body is just doing what our mind is telling it to do. I remember the day I first set my first 45 pound plates on the bar when benching – it made me feel like a man. It was almost a sense of right of passage in a weight room; it made me feel good about myself. I’d failed numerous times with that same weight my freshman year.

Those burpees that I’m doing are something that I enjoy, mainly because I’m good at them, to be honest. My hater friends say it’s because I’m short and closer to the ground, you know. But if I made an attempt to take a guy that was the same height, and benched the same weight, and had the same whatever cardiovascular VO2 max as me, and I challenged him to 100 burpees, I would still win – I’d still believe I would win, not matter what, any – any day. Why? Well because I’m freaking competitive. It’s just who I am. It’s what I feel separates me at high intensity – you know, it’s this kind of mentality of “Who wants it the most?” That’s all it comes down to.

To admit that you lost or you are losing because you weren’t mentally tough enough, as someone else, would just kill me – it would kill me to have to admit that. I couldn’t do it – I just couldn’t do it. So, when I train I have the invisible guy next to me, you know, calling me out, telling me to go faster, to get that extra rest, to not rest so long, to get back on the bar; it’s an inner voice, you know. For the most part, it’s a positive feedback where, you know, you can do it, he’s right behind you, it’s all right, you’re not going to die. Some days, during training, the voice never comes. The workout isn’t always epic, but I do it anyways because I know it’s good for me either way.

I don’t ever plan on stopping the way I train, ever, in my life. I’ve learned over time how to listen to my body. There are weeks I won’t train at all for an entire week because I don’t feel right. Other days I train two or three times a day just because I’m feeling it – you know, I’m feeling great – I want to take advantage of that. But consistently, I train enough to feel good, and I’m still getting better. I have much more room to grow. Today I feel great. I’m going to crush those burpees, as if there was someone right next to me, neck and neck, wanting to beat me. I’ll do everything I can to win, and I will not stop, for no one. One day, my training at the gym just might save my life. Click here to watch video!

Thursday January 22nd, 2014


A) Strength: Weighted Push Up (Heavy 3)

B) Skill: Knee Jumps>>>Seated Box Jumps

C) Speed: Suicide Sprints 10-20-30 (10min cap)

D) Midline: Barbell Overhead Situp x 10

Boot Camp

Skill: Press & Push Press

15 min AMRAP:

  • 10 press
  • 15 squats
  • 300 m row

Discussion: Top Supplement Recommendations (Pre & Post WOD)

coming Friday…

25 min Partner AMRAP:

  • 800m row or 800m run
  • 60 Pull ups
  • 40 OH Squats (95/65)
  • Every round, alternate run to row

Goal: Row

  • Men 1:50 pace
  • Women 2:10 pace