Beyond the Workouts

What are your expectations when you approach something you are good at, something you struggle with, during testing or competition? These can accelerate your training or put up hard road blocks.

It is a tough thing to realize that a lot of times YOU are the one holding YOU back...but, the other side to that is YOU can turn it all around.

Are you programming to the best of your ability? We discuss knowledge, feedback, challenging yourself and the no-limit mindset.

How to effectively coach every member in all sections of class.

Good day, bad day and every day in between...strength doesn't care. You have either earned the capability to lift a weight on any given day or you haven't. Embrace the journey.

We never truly know whether or not something is inherently good or bad. Things that immediately are perceived as bad can actually turn out to be a blessing in disguise. Things that seem good at first glance can take us down paths we never wanted to be on. Try this mental exercise.

Strengths, weaknesses, technique, effort level and training cycles can either provide consistent results or continued frustration.

The small stuff, the mundane...the things that few people do that would propel them to success. There isn't a secret plan, it is just finding a way to the basic things at an extremely high level consistently over time.

With a lot of things in life we constantly react or try to fix the smoke. We need to shift our mindset to finding the fire that is causing the smoke. How to go down the rabbit holes of your life to find the truth...the real truth.

Keeping promises to others is important, but the most important promises we should keep is to...ourselves.

When it comes time to do the WOD or MetCon, scaling and modifying up or down to find the appropriate level for each person is discussed and implemented. This is how each person finds what is best for them to get the intended stimulus of the workout and progress at their pace. This protocol can be carried over to the other sections of class. You might think your programming already does this to a c...

We are free to make any choices we want in this life...we are not free from the consequences of those choices. Listen to this unique mindset shift and begin to choose the life you want.

What version of "Murph" is best for you along with how and when to use a weighted vest.

The best programming in the world will not work if it is not executed well. Sets, reps, movements, percentages, workout formats and time domains are only as good as they are implemented and coached. On the other hand, the way things are programmed should not only have proven methods for continued improvement, but also provide a format that creates opportunities for your coaches to coach. Here are...

Knowing the difference and how to improve each of these will allow you to train harder, smarter. Your capability involves the weights you can lift, your technique on your lifts, the skills you can do and the times of your short duration conditioning. Your capacity looks at percentage based repetition ranges of weighted movements, technical efficiency under fatigue, repetition ranges of skills and...

All the speed, power, strength and endurance in the world doesn’t matter if you are not consistently healthy enough to use it. Similarly, programming training correctly should progress athletes to consistently breaking personal records without breaking their bodies.

Scaling and modifying what is programmed to meet your specific needs is often presented as a simple equation. Like a formula you enter in Excel: if this, then that. If you can’t do pull-ups, do ring rows or jumping pull-ups no matter what the intended stimulus, time domain or format. It does provide something for you to do, but it’s not the most effective. Similarly when it comes to strength and o...

Things learned under the bar and in the trenches

Do or do not, there is no try….especially with heavy weights.

As a coach, seeing technical flaws in real time and having the ability to give quick and effective feedback for your athletes is a challenging skill to master. Just like training, there is a progressive process you can take yourself through to steadily improve. In my 17+ year career, this is the process that worked best for me.

What it means to truly F$#K Around and Find Out. 

I don't think this means what you think it means :)

"What ifs" don't have to be only about the past, they can change your future. 

You are not a lifeguard, cheerleader, class manager or fitness observer...you are coach. 

The number one thing that determines your success is…YOU. Even if the workouts are written specifically for you and a coach is there to guide you through it, you are the one who will ultimately accelerate or diminish your results.