Tags recovery


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?” […]


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 […]


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 […]


Mental Restoration & Recovery For Athletes

Mental restoration. Mental rejuvenation. What the hell do I mean by “mental recovery?” I’m talking about anything that helps you feel like your batteries are recharging. Anything that brings more joy and satisfaction to your life. It’s any thought or action that improves your well-being and reduces the amount of tension, stress or anxiety you feel. It’s the idea of giving your mind a break in the intensity, so you can go hard again. Sometimes you’ll want to engage in more adventurous, thrilling and exciting activities to improve your mood. Other times, you’ll want to be more peaceful and relaxed. The key is […]


6 Reasons You’re Not Enjoying Your Training

Do you dread your workouts? Are you feeling like it’s just “not fun” anymore? Are you simply not enjoying yourself when you’re at the gym? First off, I’m definitely not suggesting that every day is going to be a fucking blast. You’re going to have days that feel like a grind, and that you don’t want to be there. Each training session is not going to be 100% enjoyable. But, if you’re really not looking forward to your training and not enjoying yourself while you’re there MOST of the time, then something is up. If you don’t enjoy it, it’s […]


Top Warning Signs That You’re Headed Towards Burn-Out

Burn-out is most commonly defined by unusual fatigue/exhaustion, lack of motivation, and performance declines. It’s often challenging to decipher if we are just feeling normal signs from a demanding schedule, or if there is something more detrimental going on. It’s best that you keep a pulse on your physical and emotional state and stay in regular communication with a training partner, coach or loved one about how you’re feeling and if you’re experiencing anything unusual. Have you been feeling Disinterested – Do you consistently feel that you don’t have any drive or passion? Lethargic – Do you regularly feel tired and like […]


GPF: 10 Inspiring Quotes for Uninspiring Times

It’s time for “Guest Post Friday!” On Fridays, I feature tips and stories from other individuals who have helpful input about the mental side of fitness, training or life. All of the other posts on this site are written about me, so I like to share different perspectives (especially so that you don’t get too tired of my ramblings). I select witty and honest pieces, that give practical advice. Enjoy the post below from Marc and Angel Hack Life – Practical Tips for Productive Living. It was originally posted here. “Just a little dose of inspiration for those moments when you need it most. Your best music is […]


How To Improve Optimism and Reduce Stress

It’s easy to think about what you “should have done”, “could have done” or “wish you’d done”. But, what if you’re always thinking about what didn’t go right, and you’re constantly stressing about what you gotta change or do differently? Are those thoughts helpful, or, could you do a better job of staying calm, focused and present? Try this for the next 2 weeks (it’s been shown to help other sleep better, get more done & be more appreciative) Towards the end of the day, write down all of the choices that you made that you were proud of. These choices […]


Using The Gym As An Escape

Let’s talk about the idea of using sport, or fitness as an escape. Have you ever gone to the box because you are trying to escape another area of your life? Do you ever feel like you’d rather hang out at the gym, so you don’t have to deal with _______? Do you think this is okay, or maybe not so much? Over my years of coaching I have heard many people make comments about how the gym is their escape. Most of us feel a lot of positive feelings when we are at the gym, pushing ourselves. For some of you, training […]


Use Intervals To Create Work-Life Balance

  This is an example of what one of my days may look like. I have a very flexible schedule that regularly changes, but I always try to balance my day by making sure that I do certain things. My goal is to spend at least 8 hours sleeping, and then the rest of my time is spent working/helping others, playing, exercising, eating, having downtime, connecting with loved ones, and checking things off my “to-do list”. You can see in the picture above that I’m a big fan of “intervals” or a “exertion-recovery” balance. I think that we function best (as […]


Do You Regularly Feel Tired In WODs?

Do you regularly feel fatigued, lethargic, fatigued, weak, or “out of gas” during your workouts? You could have mental signs like negative self-talk or feelings of discomfort. You might be recognizing physical signs like sloppy form, tripping up, slow movement or poor body language. If you’re always feeling tired in workouts, here’s a list of 6 things you may want to assess 1. Rest – Are you on a regular sleeping pattern of 8 hours or more a night? Could you do a better job at making sure that you’re well-rested and recovered? More HERE 2. Fuel – Are you eating enough nutrient-dense […]


Fix Your Morning, Wake Up Differently

Does this describe your typical morning? The alarm goes off and the thoughts start pouring in…. What do I have to do first thing this morning? Where do I need to be, when do I need to be there? How am I going to get everything done today? I have so much to do, I don’t know how I’m going to do it all I gotta take care of my kids, my significant other, my mom, my _____ I better get going (ughhhh, mumble, grumble) Or, the alarm goes off and… you immediately start scanning through your phone, looking at your calendar, […]