Saturday, April 24, 2010

Week 3

Your fearless leader is leaving you for the third week of the challenge!

Remember that sometimes recovery and rest is the best thing for progress. Be sure you are tracking how you feel. The number crunching and data means nothing if you feel like crap!

Take some time this week to assess.

Monday, April 19, 2010

Week 1: Staying the course

1 week down. 7 to go.

One of the hick-ups in a challenge is the part that comes after the big 'kick-off'. It's the 'oh yeah, i signed up for this thing' moment when you have to actually stay the course and do the work.
Tracking WODS and the food that is going in your mouth can be another to-do item on your list that becomes aggravating. The thing to remember is that initially you just have to do the work, like it or not. Consistency is key and in the beginning of a challenge, faith is all you have to ride on.
At this early stage you haven't seen any body fat loss, your weights aren't going up, your times haven't had a chance to move - it's sheer mental fortitude.
However, keep doing the work - it will pay off!

That being said...I've received only a few food journals and wod trackings for the week. I am posting to backpack spreadsheets you can download for ease of use. USE THEM!!!!!

Don't forget to schedule times with me to wod/ meet/ discuss whatever if you need to!!!!

Monday, April 12, 2010


Team Pain Train is off to a good start.

Nice work to all on the benchmark wod.

As per my email just a reminder that I need everyone's food journals by the end of this week.
Also need your programming from the week (times/ weights) including your additional workouts as per your goals.
*Remember if you are speed/ body weight focused, you don't need to adjust programmed wods from our box, but you should add bodyweight/ endurance wods as your extra 2.

Friday, April 9, 2010

Be CrossFit Challenge - Coaches Team

Let the games begin!

Last night was a great moment when I stood in front of over 30 eager CrossFitters committing to 8-weeks of improvement. It was also awesome to have 5 coaches that are dedicated to each of their team members. Having a coach and someone to cheer you on, pick you up, give you tough love and keep you moving is crucial...

However, every coach needs a coach...right? So, here I am. I am so happy that I get the opportunity to push each of you as athletes. I am also here to help you find balance. Being an amazing athlete corresponds to your quality of life and eliminating stresses in your personal life.

Kick off is tonight. I decided to spice things up a bit. 545pm will be a wod. However, it will be a coach's benchmark wod...Be there. Regarding the rest of your goals, you will be receiving a protocol from me by Sunday night with regard to nutrition and programming. It is your job to figure out how this gets scheduled in your life!

Ready for 8 amazing weeks? Share your highs and lows, your pr's your shitty days, all of it with me. Share it with your team too - them knowing that you are challenging yourself and are in it with them is huge.

*Remember to use me and other coaches as a resource, be it for you or your team members!

Saturday, February 6, 2010

Experimentation and Challenge

I have a small test group who is doing a food challenge. We will see how everyone fares and keep everyone posted.

Making progress is something that takes experimentation, willingness to make sacrifice and tracking.

Results coming soon....

Friday, December 4, 2009

Memorial WOD

It's been a stressful week. I have gone on and on to many of my loved ones about my stresses. (Sorry!). But as I prepare for tomorrow's hero wod, lumberjack 20, I feel so much gratitude for all of my problems, conflicts and stresses.

We are all guilty of getting caught up in "me". Focused in, we tend to get caught up in what's best for ourselves and what our microcosm of issues are.

The interesting fact is that when we focus out, good shit happens. Tomorrow is the ultimate way of focusing out. Accepting pain, suffering and the inconvenient as a token of appreciation.

Spend the time you have NOW focusing out, don't wait...

Monday, November 30, 2009

There is so much going on I don't even know what to write about!!!! Last weekend at the Black Box Summit in Austin, Carey Kepler spoke eloquently about her experience with CrossFit. She said something to the affect about how CF allows you to realize what you are truly capable of and raise your level of awareness about your life. Or at least that's what I heard!

It was such a powerful message to me. I look at the challenges of life and am so grateful that CrossFit trains my mind to stay strong and approach each one like a WOD. Step by step, persevere and I will get through it.

How exciting it is to be embarking on a new community in Morristown...However, it is scary at the same time! It amazes me what has grown in 1-year from our humble little spot. I can't wait for all of what's to come this year!