Tags CrossFit


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 […]


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 […]


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 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 […]


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 […]


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 […]


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 […]


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 […]