Categorized as: MOTIVATION

A Game of Inches…

You know when you get old in life
things get taken from you.
That’s, that’s part of life.
you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game
life or football
the margin for error is so small.
I mean
one half step too late or to early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in ever break of the game
every minute, every second.

On this team, we fight for that inch
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know
when we add up all those inches
that’s going to make the fucking difference
between WINNING and LOSING
between LIVING and DYING.

Video of the clip can be seen here.


A couple of our CrossFit Kids girls filling out their scorecards for their 5×2 on back squats!

Thursday January 8th, 2015

*Bring A Friend Week!

Teams of Two FOR TIME:

  • 50 Press (95/65)
  • 800m Run
  • 50 Push Press (95/65)
  • 800m Run
  • 50 Push Jerk (95/65)
  • 800m Run


  • (25min cap)
  • One Person working at a time, with the exception of the run together.

coming Friday…

*Bring A Friend Week!

40min AMRAP: Teams of Two

  • 400m Run
  • 30 DB Cleans (45/25)
  • 30 Burpees


Defining goals defines your limitations

As an example, picture a four-hour marathon runner whose goal it is to run a sub-3:30 marathon. He works out what needs to be done – train to that specific pace and come race day run a 3:29. Goal met. This is a great example of where the goal setting worked. Didn’t it?

Now imagine a four-hour marathon runner who commits each week to follow a balanced program of muscular endurance, weights, and track work. Each week he meets this commitment – a commitment to continuously improve. Come race day he runs 3:19. In this case, setting a goal of 3:30 would have meant he didn’t get the best out of himself – he sold himself short.

Imagine again if for our four-hour runner a 3:30 marathon was never realistic anyway based on time until the event and available training time? Had he focused on improvement over the goal, he may have run 3:39, which is still a huge personal best. Instead he “missed” his goal and is disappointed or, worse still, is injured from trying to push for an unrealistic goal and can’t run the marathon at all. This is also common in business where specific goals lead to people cheating or producing poor quality output so as purely to tick the box of meeting the goal.

The same is common for people trying to lose weight. They set a goal, instead of focusing each day on eating smart and exercising properly. For weight loss the issue can also be that a long-term goal is harder to be motivated for and thus slip-ups in nutrition become okay and self-justifiable as the people in question have months left to go. Weight loss is typically not linear, especially with obese people who have lost their insulin sensitivity. This creates a conundrum where a long-term goal isn’t motivating, but a short-term goal isn’t an accurate reflection of progress.

So rather than defining your own limitations through long-term goals, perhaps just make a commitment to continual improvement. Successful people may not all set long-terms goals, but they do commit to growing as an individual. They look at what they can do each day to make a small improvement that, over time, adds up. In fact a 1% improvement, over 68 days means you will be 100% better than you were yesterday (1)


New Year Grind!

Saturday January 3rd, 2015

A) Back Squat 3×5 (add 10lbs)

B) Bench Press 3×5 (add 5lbs)

C) 100 Strict Pullups change grip every time you break (cap 10min)

coming Monday…

*Bring A Friend Week!

A) Deadlift 3×2 (Compare from Dec 11th)

B) 20min Partner AMRAP:

  • 20 Med Ball Cleans
  • 20 Med Ball Anchored Situps
  • 200m Med Ball Run


Magic Bank Account


Imagine that you had won the following *PRIZE* in a contest:

Each morning your bank would deposit $86,400 in your private account for your use.

However, this prize has rules:

  1. Everything that you didn’t spend during each day would be taken away from you.
  2. You may not simply transfer money into some other account.
  3. You may only spend it.
  4. Each morning upon awakening, the bank opens your account with another $86,400 for that day.
  5. The bank can end the game without warning; at any time it can say, “Game Over!”. It can close the account and you will not receive a new one.


What would you personally do?
You would buy anything and everything you wanted right? Not only for yourself, but for all the people you love and care for. Even for people you don’t know, because you couldn’t possibly spend it all on yourself, right? You would try to spend every penny, and use it all, because you knew it would be replenished in the morning, right?

ACTUALLY, This GAME is REAL … Shocked??? YES!
Each of us is already a winner of this *PRIZE*. We just can’t seem to see it.


  1. Each morning we awaken to receive 86,400 seconds as a gift of life.
  2. And when we go to sleep at night, any remaining time is not credited to us.
  3. What we haven’t used up that day is forever lost.
  4. Yesterday is forever gone.
  5. Each morning the account is refilled, but the bank can dissolve your account at any time WITHOUT WARNING…


SO, what will YOU do with your 86,400 seconds? Those seconds are worth so much more than the same amount in dollars. Think about it and remember to enjoy every second of your life, because time races by so much quicker than you think. So take care of yourself, be happy, love deeply and enjoy life! Here’s wishing you a wonderful and beautiful day. Start “spending”…. !

Screenshot (264)

Keep Up All Your Hard Work Lexie!

Thursday December 4th, 2014

A) 5 sets of:

  • Max Rep Bench (BW)
  • Max Rep Pullup-Rest As Needed

B) 400m Partner Farmer Carry

coming Friday…

A) Max Height BJ

B) DB RDL 4×8

C) For Time: 100 row, 200 run, 300 row

D) For Time: 400 run, 500 row, 600 run