Categorized as: MOTIVATION

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

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


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