Categorized as: MOTIVATION

Mental Toughness

Written by Sage Burgener (and her brother, Casey)

I’m not going to say much in this post, I’m going to let my brother’s letter do all the talking (he doesn’t know I’m posting this. He’ll probably be upset. I’m ok with that).

But I will say that last year when I was training for the CrossFit Games I was struggling with feeling like I was mentally weak. I saw all these amazing athletes around me that, during the hardest of workouts, never had one look of pain or struggle across their face. They appeared to be immune to the torture. I never felt that way when I was working out. I feared workouts. I feared getting under heavy weights. I feared the pain that was to be inflicted upon me via thrusters. Because I feared so often, I was certain that I had some rare, possibly fatal, medical condition.

My brother Casey got his degree in physics,which basically means he knows everything. Therefore, I burden him with all of my questions about life, liberty and the pursuit of chocolate. I wrote him an email asking him, as an Olympic athlete, what he thought it meant to be “mentally tough.” The letter he wrote to me seriously changed my life. I am not saying that I am mentally tough by any means, but I at least have a better understanding of how to go about becoming a better person each day. I read this letter almost everyday and it has gotten me through many times of self doubt. It is long, but I promise you won’t be disappointed if you read the whole thing…especially if you feel like you may have the same medical condition that I had.

First, you need to decide what you are going to do. This may sound like a simple step, or like you’ve already done it, but let me tell you, it’s the hardest, and most important step in being tough. Once you make the commitment to do something, then almost nothing can stop you. This is why it took me so long to decide to come back to lifting. I knew once I committed, nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt.

So with you, you have to really really really decide that the Crossfit Games are what you want to do. Once you decide this, the process will be easy. When you commit, it’s easier to block weaknesses out of your head, and workouts will seem like steps forward to your goal, rather than burdens. When you commit, I really believe you can do anything. Really take this decision seriously though, because if you only “half” decide you want to do it, or do it for “fun”, then you shouldn’t even worry about Regionals, and just train whenever you want to and not care about how a workout goes. If you decide to do it for “fun”, then you can’t be bothered by any performance at Regionals or any meet, because you decided not to take it seriously.

Now, either decision in your case wouldn’t be a bad one (in my opinion), just make sure you stick to your choice wholeheartedly. I read a great book recently, and it talked about how when someone commits to something, they should do it all the way, and be satisfied with whatever the outcome. So if you commit to the Games and start training as hard as you can, you have to be comfortable with the possibility that you may succeed tremendously, or fail miserably (in terms of winning and losing). The important thing is that you committed, and you did everything you could to make it happen. Trust me, if you do that, the thoughts about winning and losing seem to almost disappear. It’s about overcoming yourself, and pushing yourself to become greater than you were the day before, that’s what really matters. Read More…

73-Year-Old on the CrossFit Games Open: “I’m Doing It This Year!”

Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open, which kicked off Feb. 25. While some compete to be named Fittest on Earth, Hoshaw is competing with time and age—and she’s winning.

After seeing decrepit women on a trip to Israel, Hoshaw decided a slow slide into a retirement home wasn’t for her.

“My goal is to stay healthy and independent. I cherish my independence,” she says.

Her coach at CrossFit Bay Area in Webster, Texas, is two-time CrossFit Games athlete Jordan Cook. Cook describes CrossFit as a lifestyle, noting how the community keeps people active and energized while they preserve and improve function.

“The whole point of … functional fitness is not just to get better at fitness but to help us in our everyday life,” Cook explains.

While Hoshaw was dead set against doing the Open last year, she’s all in for 2016. When Cook shared an Instagram video of Hoshaw preparing for the five-week competition about a month ago, she inspired people around the world and found more motivation herself.

“I feel like I can encourage other people, but at the same time I’m encouraged myself,” she says.

“It’s amazing the doors that you can open if you just … give it a try.” Watch Video Here…


Late in the 1988 football season, Coach Lou Holtz’s Notre Dame “Fighting Irish” were leading contenders for the National Collegiate Football Championship. The day before a crucial game on the west coast two stand-out players were sent back to Notre Dame because of a rules infraction. Coach Holtz was asked later why he had sent two of his best players home a few hours before such an important game. Coach Holtz replied, “I didn’t send them home – they sent themselves home. They knew what the rules were and the penalty for violating the rules. I simply enforced them.

” Later, when he was again asked why he took the disciplinary action against the players, Coach Holtz went directly to the heart of the matter when he said, “I never thought of discipline as something that you did to someone, I always thought that discipline is something you did for someone.” Coach Holtz realized that the disciplinary action taken against the players seriously jeopardized their chances of winning the game, but he also knew much more was at stake. Teams and individuals must have discipline if either is to be successful. He was responsible for maintaining the high level of discipline needed to compete successfully at the national level and, more important, to help young men to acquire the self-discipline needed to be successful, personally and professionally.

Every one, every day, is faced with choices and each of us has the free will to decide what our choice will be. However, once the choice is made we cannot escape the consequences of our choices. That is the basis for the Law of Cause and Effect, sometimes referred to as “consequential behavior.” Read More…

The Unwritten Rules Of CrossFit

  1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
  2. Give your best every day, and know that your best will change from day to day.
  3. Don’t be an ass.
  4. Motivate your fellow athlete. Everyone needs help sometimes.
  5. Be social. Introduce yourself to the newbie. Make a new friend.
  6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
  7. Work on your weaknesses; skills need your undivided attention.
  8. Be patient with your progress, some things take time.
  9. Have fun!
  10. Put your equipment away (where you found it). No, the 8kg kettlebell doesn’t go with the 32kg kettlebells.
  11. Eat right, whatever that means to you. Spend the money and the time getting it right.
  12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.

Ronda Rousey’s Top Ten Motivational Quotes

Ronda Rousey may be the best athlete on earth. Her power and passion to be champion is undeniable. These top ten Ronda Rousey motivational quotes give you an insight into why she is the best.

1. It is one thing to fight other people, but fighting yourself is different. If you’re fighting yourself, who wins? Who loses?

2. Happiness is the absence of wants.

3. You have to fight because you can’t count on anyone else fighting for you. And you have to fight for people who can’t fight for themselves.

4. People say to me all the time, ‘You have no fear.’ I tell them, ‘No, that’s not true. I’m scared all the time. You have to have fear in order to have courage. I’m a courageous person because I’m a scared person.’  Keep reading…

This Revolution

“This is not the revolution I signed up for.”

My friend said that to me one day in the gym as we prepared to do another CrossFit workout. I chuckled. So much has changed in the world lately that chuckling is what I do the most now. I can’t stop a rushing tide with my hands.

Part of me agreed with her — the world of CrossFit is very different from what it used to be — and part of me shrugged.

Life changes. We change. CrossFit changes. There’s not much any of us can do about it.

What started out small and dirty and ours turned into something big and shiny and for the cameras and a whole bunch of people. Other things changed with that shift. I’m not saying these were good or bad changes. They just are. They exist. And, as with most things in life, we either shift with them or we find a new path.

Those are really the two choices that we have for everything in life — adapt or abandon — despite all the talking and assessing and prognosticating that we engage in. Everything else is just words. Us trying to deal with us. The world grappling to deal with the world. Keep reading…

Thursday, September 17th, 2015


A) Back Squat – Heavy Sets of 3 (15 Min Cap)

B) 5 RFT – 135/83lbs.

  • 1 Power Clean
  • 3 Hang Squat Cleans
  • 2 Push Jerks
  • Sprint 100m

Rest 2 Minutes

coming Friday…


30 Min Partner AMRAP:

  • Partner Medball Run 800m – Each partner Carrying a Ball
  • 50 Med Ball Squats in Unison
  • 50 Med Ball Situps in Unison
  • 50 Med Ball Lunges in Unison
  • 80 Pushups Total – 1 Partner Moving at a Time