Categorized as: MOTIVATION


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

Earn the Right to Progress

Training is a lifetime pursuit. The mistake many athletes make is a lack of appreciation that every exercise stems from a certain base level of movement. Sliding your feet and catching the bar deep into a snatch comes from hours spent in a deep overhead squat. From practicing with a wooden pole when your whole body is screaming at you to skip onto the bar like your hero.

“Training is more than just a physical presence. It’s a mental practice of improving every aspect of your time spent in the gym.”

Regardless of the sport or skill required, a simple question must be answered. Where are you right now in that skill continuum? You have to be honest and find your own starting point and then progress incrementally.  Read more

Tuesday, August 25th, 2015


A) “Annie”

  • 50-40-30-20-10: Double Unders & Situps

B) Teams of Two: 15 Minute Running Clock

  • Partner A) 300m Run
  • Partner B) Steady State Row

Switch when your partner returns from run

coming Wednesday…


A) Panda Stretch

B) 12 Minutes Steady State:

  • 100m Run
  • 10 Box Jump Overs
  • 10 Hybrid KB Swing

Keep Hope Alive

In a pursuit for “lifelong fitness” at the age of 76 years old Hope is beginning her fitness journey.

It is never too late.

We are never too old.

There isn’t a hole too deep.

If there is a will, there is a way.

Take the challenge.

Day by Day shoot for being better.

1% better each day is 100% better 100 days from now.

“Keep hope alive.”

For you, your friends, your family.

Watch the inspiring clip here

Saturday, August 8th, 2015

A) Overhead Pause Squats: 3-3-3-3-3 (Add weight each set)

B) Team 14 Min Cap:

  • Row 100m
  • 200m
  • 300m
  • 400m
  • 500m
  • 400m
  • 300m
  • 200m
  • 100m

Each partner must preform these fixed intervals

coming Monday…


A) Teams of Two: 20 Min Running Clock

Partner 1: 5 Power Cleans/Squat Cleans

Partner 2: Run, Row, Jump Rope, Air Dyne

-Switch Every Set Between P.C. & Squat Clean

B) Teams of 2: Max Rep Parallete Pushups