Stronger Together

I am not the best with words, especially through written text.  And I have used that as a crutch for most of my adult life/career.  But to be the leader I know I am; to help others the way I want too and to the best of my ability, I must swallow my ego and just do […]

Mastering the Art of Showing Up

Consistency is important for making progress. Many of us have heard the saying “90% of life is showing up.” This applies to your workouts too. If you’re in the habit of skipping your workouts each week, you’re limiting your progress and potential. Being consistent is not about being perfect. Research shows that missing a single […]

Where the Magic Happens

“It’s the willingness to keep pushing through new challenges, not shrink from them back into your comfort zone, that separates the successful from the unsuccessful.” -Jen Sincero, Author   Your comfort zone is where you experience no risk, no discomfort, no anxiety, and you’re content doing what you’re doing. When you live in your comfort […]

Your Future Self

Respect Your Future Self Self-destructive habits can range from smoking, to sleep deprivation, to unhealthy eating. The task of quitting a bad habit, such as eating ‘junk’ food, is hard. In the present moment, we get instant gratification from eating foods, such as Oreos. This food is manufactured to be addictive and it’s difficult to […]

Inner Perfectionist

Slay The Inner Perfectionist Perfectionism can be a fatal flaw, especially when it comes to CrossFit. You might compare yourself to others; be constantly dissatisfied with your performance; obsess over your position on the whiteboard; overthink a technical lift; or be afraid to fail or appear weak. To overcome your inner perfectionist, start by focusing […]

Chocolate Milk

Why Runners are Obsessed with Chocolate Milk  (How Runners make the Post-Workout Simpler) Heart pounding, legs burning, a runner reaches the final stretch of his race. With an all out burst of speed he crosses the finish line. His legs are rubbery as he stumbles to the scoring table and then off to a cooler […]

FRANK SINATRA & POWERLIFTING

Music has become essential to our enjoyment at the gym. Research has shown that music will influence performance in several ways. First, people will naturally follow tempo, which is the principle of entrainment or synchronization. We tend to run, bike, or row to the dominate beat of the music. A faster beat will often lead […]

Washing Knee Sleeves

How to Wash Knee Sleeves Knee sleeves are a great accessory item that offer compression for your joints on squat days, but sometimes we forgot to wash them. Knee sleeves are commonly made out of neoprene, which will absorb moisture and start to smell if we don’t care for them. After wearing (and sweating) in […]

Run the day or it'll run you!

THE SECRET TO DAILY PRODUCTIVITY  “Either run the day or the day runs you.” Productivity is making progress in areas of your life that are important. One productivity strategy that is simple and works is: Do the most important thing first. Sometimes our to-do list is never ending. Dealing with this challenge starts by defining the […]

Harness the POWER

Do This Exercise To Be More Explosive For every barbell movement, a level of explosiveness needs to be present. You need to be able to explode out of the bottom of a squat, to perform a deadlift or to perform a power clean or snatch you need to have explosive hips. Nearly all of our […]