Categorized as: MOTIVATION

6 Tips So You Don’t Ever Fall Out Of Love With CrossFit

Here are 6 Things to remember so you can stay motivated and never fall out of love with CrossFit:

  1. Whatever you do, don’t stop going: This is tough.  Why would you want to go on a date with someone you don’t like…consider it more like a marriage (you are not going to easily give up on your soul-mate)  nor should you easily give up on yourself.  Go to the BOX and do the WOD.
  2. Scale back: don’t do the WOD RX for several days, master the movements.  This is completely opposite of what everyone else is doing, but tell your coach beforehand and take your time. Do it right.  There is a certain gratification in doing each movement with absolute perfection.  Go light and go fast. This will also get your confidence up.
  3. Because you may be feeling a bit down – do not let your eating habits fall off, too. We tend to rationalize, “well I skipped the gym, so I’ll just eat this bad/junk/processed crap now to make me feel better”, or “I’ll have a glass  (or 2) of vino with dinner, alcohol is a depressant, folks!  Even if you can’t get your ass to the box for the WOD…keep your diet dialed in.  Diet is 80% of the total package.
  4. Get an accountability partner: CrossFit inherently is more accountable than most other things in our lives – but find just one person at the gym (maybe someone who is of a similar age or mindset) and be accountable to them and ask them to hold you accountable – this is the same idea as a workout buddy.
  5. It’s a lifelong journey: Remember that no matter what you are doing CrossFit for yourself, for the long haul, it is not a brief commitment,  it is a lifelong commitment and just like anything that lasts for more than a hot second, your feelings will change over time. Recognize this and move on.
  6. Don’t lose sight of your why: Remain confident that getting in three or more workouts per week statistically puts you ahead of the game  – scaled WOD or not, it all counts, so don’t be too hard on yourself! Read More…

Thursday October 13th, 2014



  • 1 mile run
  • 21 Clean & Jerks (155)
  • 800m run
  • 21 Clean & Jerks (155)
  • 1 mile run

coming Friday…

A) Oly Skill: Squat Snatch

  • 2 Second Pause at the Bottom of Snatch
  • 2 Top of the knee Snatch DL followed by 1 hang Power Snatch

B) Teams of Two:

  • 5 minutes Ring Dips or Bar Dips
  • 5 minutes HSPU or Holds
  • 5 minutes Pushup


10 Things I’ve Picked Up In My 1st Year Of CrossFit

This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead, but I’m also celebrating a year’s worth of accomplishments.

Over the past year, my fitness has really improved. But I’ve also learned a lot, changed, and grown as a person. Here are some of my takeaways — some are cheesy, some are clichés, but they’re all true. So, here goes. In the past year, I’ve gotten…

1. Some mean hand calluses and sweet bruises.

2. Clothes that fit a bit differently.

3. A new crowd of people to hang out with.

4. A new vocabulary.

5. Five extra pounds.

6. Coaches who know me, care about me, and want to see me succeed.

7. A whole bunch of new skills.

8. The vision to set goals, dream big and work hard.

9. A whole new perspective on myself.

10. A workout I actually look forward to.

Your turn: If you’ve been CrossFitting for a while, what would you add to this list? Read More…

Box Battles

Tuesday October 28th, 2014

A) “Fran” 21-15-9

  • Thruster (95/65)
  • Pullup

B) Post WOD Skill: Dip

coming Wednesday…

A) Squat Snatch: Heavy (learning how to bail)

B) 17min AMRAP:

  • 700m Run
  • 12 CTB Pullup
  • 12 Back Squats @ BW

What is Beauty?

If you ask 100 people to define beauty, you’ll get 100 different answers. Most will falter and offer descriptions instead.

CrossFit athletes are now rejecting previous definitions of beauty and putting forth their own, a definition researched and confirmed in every workout and every rep.

“There are people who spend their entire lives allowing the reflection in the mirror to determine their self-esteem, submitting to a cultural judgment established decades ago. But in CrossFit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, in speed, power, virtuosity. And beauty is measured in joy. And in pride,” says narrator Marty Cej.

CrossFit presents a new aesthetic based on function, performance and confidence.

“I love the way that CrossFitters look because it’s just so real,” says three-time CrossFit Games competitor Ruth Anderson Horrell, pointing to an aesthetic that’s born of a relentless pursuit of work capacity and the inner strength that comes from achieving it.

“It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful,” says Michele Letendre.

Four-time Games competitor Austin Malleolo agrees: “If you want to look good, do stuff well, and do what life demands of you, and everything else will fall into place.” Watch Video Here…


Thursday October 23rd, 2014

Skill: 10 minutes to establish a 2RM Hang Power Snatch

5 sets: 

  • 1 min Max Cal Row
  • 1 min Max DB Push Press
  • 1 min rest

coming Friday…

A) Grid push up- 5 minutes

B) Tabata Squats-Rest at the Bottom

C) Hand Stand Hold- 120 second 

D) Weighted Plank- 30 on/30 off x 8