How To Answer Questions About Your Performance

“How did you do on that workout?” “How’d the competition go for you?” “Where’d you end up finishing?” If you participate in CrossFit, or any other type of event, people are going to ask about your performance. Some of those people care about you and really want to connect with you. Others, are simply interested in your result for their own motivations. Either way, you’re going to get asked about the competition or workout, so here are some tips on how to answer those questions.   1. Describe HOW you did, not what place you ended up in, or what the score […]


Is Overplanning Limiting Your Success?

Some people are just natural planners. Some spend A LOT of time preparing by evaluating data, studying strategies and developing specific steps for future events. Some even come up with Plan A, B, C, D, E…. in an attempt to establish a comprehensive plan for every freaking imaginable situation. This can be a helpful practice, but it can also be very demanding. It can limit your ability to be present, confident and calm. Excessive planning can lead to anxiety, disappointment, stunted creativity, lack of trust and scattered focus. I also have seen “overplanning” actually hinder performance and limit success. No, I’m not […]


Get Real With Your Excuses

  It’s time to get honest about what you want and get on a plan for achieving it. If you know it will make you better, or more healthy, then ya gotta start taking steps to get beyond your excuses. Sure, there are hurdles. Yes, there will be some uncomfortable shit as you go after it. No, it’s not gonna be 100% easy or smooth. But guess what? It’s okay. It’s worth it. 1. Pick something that you have been wanting, but aren’t really feeling successful at doing. Pick something that you’re not getting better at doing, or just aren’t prioritizing like you […]


5 Ways You’re Wasting Time At The Gym

Are you wasting time at the gym? If any of these things are habits of yours, it’s likely that you are. 1. Checking your phone between sets or parts of your workouts. Do you find yourself posting while training and getting back to non-urgent messages while you’re at the gym? You may use your phone for a timer or to record a video, but when you do, be careful not to respond to messages or check your social media. It’s best to turn it off or put it away while you’re working out. 2. Talking to everyone else about their workouts. Do you find yourself talking to […]


2 Week Cold Water Challenge

The Challenge Specifics Every day for 2 weeks spend at least 3 minutes (I’m doing at least 5) in cold water You could use a cold shower, an ice bath, a natural body of water or whatever. If it’s uncomfortable for you, there are likely some benefits to it, even if it’s just the mental benefit of intentionally doing something challenging How cold is cold? Cold water is really anything from freezing to about 70 degrees – Reference the right side of the chart above – I’d suggest practicing a few times in 55-65 degree water before you go even colder and use […]


How To Develop Athletic Awareness

As a CrossFitter, you can probably name your Deadlift PR, Fran Time and Max Unbroken Handstand Walk if you were asked. If you play sports or compete in any other events, you can probably list your personal records, athletic achievements, best games and numbers from training. See, the more you know yourself, the easier it is to perform in a flow state. You’ll be able to make effective adjustments on the fly. You’ll find  it easier to push your limits and stay motivated. You’ll have a stronger understanding of what’s possible and how to set yourself up for success. Developing athletic […]


Not Getting What You Want From 1 Person?

You may not always get what you want from who you want it from, but you will always get what you need Read that again. Sit with it for a second. I remember the first time I heard this quote, and it instantly impacted me. In fact, it’s changed my perspective (for the better) on numerous occasions since. Are you waiting for that one person to say something what you have wanted to hear for a while? Are you waiting for someone to act in a certain way that you’ve always wanted him or her to? Do you have a […]


What NOT To Say On Event Day

When you’re at an event, there are hundreds of factors that can easily grab your attention and distract you from your purpose. Your mind is constantly filtering different stimuli as you try to stay calm and confident. People all around you are asking you questions and trying to engage. To be your best, you have to learn how to navigate conversations and practice only talking about things that will HELP you. You gotta work on what you’re saying, how you’re saying it and who you’re choosing to say it to. What you talk about often becomes what you think about. So, if […]


Are Sacrifices Hurting Your Mentality?

Sacrifice – Verb: give up (something important or valued) for the sake of other considerations. If you’re talking about what “sacrifices” you have made or are making, you’re talking about what you’ve “given up”. You’re putting your attention on what you “don’t do” or what you feel you “can’t do.” You are thinking about what you “wish you could do” instead of what you’re “grateful you are doing.” You may be trying to prove that you’re tough or that you’re more willing than others. You may be so focused on what you’re missing out on that you’re bitter about what […]


Instead Of Chasing Wins, Do This

Unfortunately, we can’t control if we win or lose. I bet if we could, well there would be no losing. There would be no letdowns or mistakes, failures or setbacks. We’d always come out on top, we’d always perform up to our expectations. So, since you can’t control whether you win or lose, would you benefit from focusing on something else? Yes. In this post I write about how to focus on process goals instead of outcome goals. Continuing to tell yourself, “I have to win,” “anything outside of first place sucks,” “I need to get on the podium,” or “everything has […]


Social Media, Competitions & Improving Focus

To perform your best, you have to be laser focused on what you’re doing and what you can control. When you can put your energy and attention on a few key variables, you’ll accomplish things faster and you’ll be more successful overall. The problem is, most people don’t have the discipline to get rid of all the things that cause “mental clutter.” Or, maybe there isn’t enough information out there about focus, and how it works. Anyways, on my opinion, the key to focusing better is elimination. What do I mean? I mean by getting rid of the non-essential, you […]


Control Anger With 2 Questions

When you’re getting angry, you’re beginning to experience a strong feeling of or showing annoyance, displeasure, or hostility. Anger will show up in many different ways and can often lead to statements or actions that aren’t so pleasant. You may end up doing or saying something that you wish you could take back. You may respond to anger by showing aggression or raising your voice, and it could negatively impact those around you. If your anger boils up at home or work, you become short-fused and unable to communicate effectively. If it shows up when you’re competing, you may ruin your chances (or your team’s […]