Madison, 2017

  A quick wrap up post from my first trip to Madison, for the 2017 CF Games. This post has NOTHING to do with the CrossFit Games events or athletes, and is just some tips and highlights from the city which will hold the Games for at least the next 2 years. I spent most of the time at the arena from 8am-8pm each day, but had a little time to try the local food, and get out and about. I’ve been going to the CF Games in Carson for 7 years, and wasn’t too sure what to expect from […]


Is It Time To Get A Coach?

When you have a fitness or performance goal, it’s best to have clear intentions and quality support. But, how do you know if it’s time to get a coach, or try a new program? Here are some basic guidelines and suggestions You may want to hire a fitness coach if…. You haven’t reached a goal you’ve been trying to reach for a while. You’ve been working towards it on your own, but still don’t feel as successful as you’d like to You feel stagnant or like your overall fitness is actually declining. Maybe you’ve seen your progress come to a halt, or […]


Best Practices When You’re Waiting

    Throughout your day you’ll have moments of waiting. You’re 5 minutes early for a meeting. You’re in line at the post office or grocery store. You’re waiting for your significant other at the restaurant. Traffic. Customer service calls. Waiting for your training partner. Sometimes the waiting can be viewed as an annoyance, and you’ll start to feel agitated by the inconvenience. Other times, you’ll see it as a chance to chill for a couple of minutes, and it’s no big deal. Either way, when you’re waiting…you have choices. When you start to feel frustrated or impatient, you can […]


How To Be Calmer During The Open

Are you feeling especially nervous about The Open this year? Is the hype getting to you? Do you feel pressure from your own expectations and the scores of others? Are you finding it hard to unwind, relax and sleep well? Are you over-caffeinated and under rested? Are you feeling shitty about yourself after seeing others perform? Do you want to learn how to go through The Open with a calmer state of mind? If you answered yes to 1 or more of the questions above, ya gotta keep reading. First off, some worries, frustrations, and doubts are part of doing something […]


How To Build Mental Strength Before The Open

6 Ways To Improve Mental Strength Before The Open 1. Write down at least 10 thoughts or strategies that help you keep pushing in a WOD. These could be words, quotes, mantras, reminders, cues, etc. What helps you the most when it starts to suck? If you’re stuck, consider what coaches have said to you that you’ve found helpful. If you really have no freaking idea where to start, I highly suggest the most comprehensive program I offer,The Mental Edge Program 2. Redo some of your “least favorite” CrossFit Open WODs from the past. If you haven’t done any of […]


What Type of Mentality Helps You Perform?

Occasionally I feature posts from other individuals who have helpful input about the mental side of fitness, training or life. I learn a lot from the athletes who I work with, and I love to share their stories and tips. Enjoy this post by April Lowe, CrossFit Masters Athlete (2015 &2016 CF Games) and someone who I’ve had the pleasure of coaching over the past 6 months. She recently finished 3rd place at The 2017 Wodapalooza and is prepping for The Open.     What Type of Mentality Helps You Perform Your Best? I have discovered recently that I perform my best when I approach each […]


Seeing Something Good, Even When It’s Bad

Gratitude and positivity. You hear about them all the time. See, it’s easy to be thankful when things are goin great. You feel happy and you see the good all around you. Most people can be thankful when the day is going how they want it to, or they’re experiencing something amazing. Yet, it’s likely a different story when the day is full of disappointments, letdowns, frustrations, and heartaches. Not so easy to be appreciative then is it? Ever been sick, incredibly angry, injured, depressed, or anxious? These aren’t typically fun experiences or states. Ever been in the hospital, in an accident, […]


The Difference Between Bitching & Sharing Your Struggles

It’s imperative that you learn how to communicate whatever it is that you’re feeling angry, sad, frustrated or anxious about. If you’re not exactly sure what’s bothering you, you can talk it out and brainstorm to figure it out. This process helps you become more aware and less stressed. You’ll be better at managing your emotions and navigating them so that you can hit your goals. I know people who don’t want to seem like they are complaining, so they don’t ever say what’s really on their mind because they don’t want to sound “negative,” but, that’s not such a great […]


3 Quick Mental Prep Methods For Athletes

Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation. Don’t chat with others about their plan and their goals until you’ve run through your own mental prep. Don’t even think about looking at the scoreboard or leaderboard without first considering your own focus areas, goals, and purpose. See, most people will do those things, and you don’t want to be most people do you? You want to be more confident, motivated and mentally strong…right? That’s why you’re on this site, reading this. So, BEFORE you talk […]


When To Retest Benchmarks or WODs

Benchmark workouts are a staple in CrossFit training and in most other strength and conditioning programs. If you’re taking your workouts seriously, it’s best that keep your scores, times and lifts in a journal or an online tracking system. One of the best ways to stay motivated is to continue to feel and see progress. The main way you’ll know if you’re progressing is by actually improving your score, time, lifts, amount to which you scale a movement, etc. It’s helpful to actually SEE your performance gains. So, a question I’m frequently asked is, “how often should I retest benchmarks?” […]


How To Quickly Assess Your Performance

After a workout, take a few minutes to assess yourself and the quality of your session. Do this regularly and you’ll develop incredible self-awareness, you’ll be more focused and therefore less likely to repeat errors in the future. You’ll learn how to push yourself harder and you’ll develop critical lessons to become a more mature athlete. To be your absolute best, you need to reflect on how you performed and grow because of your experience. It’s not enough to just do the work, you gotta learn from what you do if you want to keep progressing. When you assess your […]


When To Stop Asking Why

“Know your WHY.” You hear myself and other leaders say it all of the time. I encourage you to know your purpose behind doing whatever it is you’re currently doing. Before any event, important day or training session, I suggest you run through a few key reminders why it matters to you, why you want to give it your best and why you want to accomplish your goals. The stronger your why, the stronger your will. The more connected you are with your purpose for doing something, the more likely you’ll pursue excellence in it. Your why matters. But, there are also […]