If you've talked with me much this year, 2022, you'll know that my back has been a crazy mess. I can't tell you how much pain I'm in because it doesn't feel like anywhere near the worst pain I've ever been. Every disc in my back (from neck to sacrum) is herniated front and back, […]

I'm kidding, well maybe not. I've been on a rampage to toughen myself and those around me that will listen to get "Mentally Tough". I stopped seeing adversity as a thing that has to be awful and turned it into a "learning" experience. Change your thoughts you change your habits. Start viewing heavyweight as lightweight, […]

Patience is a skill.

"The more disciplined you become the easier life gets. The higher degree of discipline, the greater your success will be" ~ Vishwas Chavan Today's Training: Prowler: 15x40 yds in the rain. Anyone that has any experience at all pushing the Prowler, understands that wet surfaces don't make it easier. On the contrary...the Prowler HATES wet […]

Whatever you hold in your mind will tend to show in your life. If you continue to believe what you've always thought, you will continue to act the way you have. "If you always do (act) what you've always done, you will continue to get what you already have" (The definition of insantity). If you […]

You can't expect to succeed if you only put the work in on the days you "feel" like it. Today's Training: *Run: Sprints; 16x50 yds *Cycle: Commute; 25 mins. I inflated my tires. Small bead=Greater speed Prowler: 10x40xHEAVY GHR: 2x30;1x10 Hex Bar Deadlift: 2 RM Reverse Hyper: 4x10 Suspended Knees to Elbow: 70 reps in […]

(noun) "The driving force in the quest for success and achievement. A mindset that combines discipline, strength, confidence, and ambition is a powerful mindset. This can achieve anything it sets its sights on." Today's Training: *Cycle: Commute; 27 mins Concept II Row: 15 mins. DB Row: 3x6x Heavy Lat Pulldown: 3x6x Heavier DB Pullover: 2x30x […]

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Discipline is a noun that means doing what needs to be done even when you don't feel like doing it. If you come to me and tell me you're tired, I'm going to tell you "go get it done, tired!" Today's Training: *Run: Sprints; 5x200 yards w/100-yard interval rest *Cycle: Commute; 28 mins Prowler: 10x80 […]

In my entire coaching career, the best piece of business advice I had ever received is STILL to greet EVERYONE in the gym (regardless of who's program they might be in) and say goodbye to them. Do it by their name, if you can, and if you forget their name, give them a really cool […]

My friend Linda sent this to me and it resonated within. “People with great passion can make the impossible happen.” ---Linda Pinter. I get to witness on almost a daily basis people do great and beautiful things physically because of their "Passion" to succeed at a goal. I've said, Success is the progressive realization of […]

The leading cause of injury in old men is them still thinking they are young men. Today's Training: *Run: Sprints; 8x100 yds *Cycle: Commute; 27 mins Prowler: 10x80 yds GHR: 70 reps in as few sets as possible Dynamic Deadlift: 2x1x50%; 2x1x50% + 1 chain; 2x1x50%+2 chains; 2x1x50%+3 chains, 2x1x50%+4 chains Reverse Hyper: 4x12 Walking […]

It's always surprising what you can learn when you are open to new ideas. And yes, you can even find good ideas from Crossfit.

Carlos has been training with me for a little over a year. Because of his vocation, he had lost a lung from years of exposure. When we get to our conditioning portion, Carlos doesn't shy away, but we need to keep tabs on him because he is a hard-charging nut case that sometimes goes a […]

I don't post much anymore, the last couple of years have been very tough. Learning that people don't really want to hear what all you've been through has kept me from posting about it anywhere but the thing is, if you know me then you know how hard it's been, you how hard it's been, […]

It’s hard for some people.

My EARLY morning crew has the best attitude along with pretty much the same warped sense of humor and general well-being as I do. Well HECK, who else gets up on a daily basis the time we do to get our training done and then hang out with each other just to make fun of […]

Everyone wants to be a "Balls to the Wall" kind of gymgoer. I am sure "NO ONE" trains harder than you, or is as INTENSE as you. We all want to break our PRs every time we chalk up and tighten up. As true as that might be, it's a ridiculous thought and needs to […]

I tell my family often, "you either make a decision or one will be made for you." You get up every day and have to make a life-changing decision, "Are you getting out of bed to be mediocre?" If so, you might as well stay right where you are. On the other hand, if you […]

It's supposed to get up to 108 today and 114 tomorrow in the Bay Area of California and I decided to get it done early Sunday morning while it was still cool. Now early is a relative term as I usually am finished with my personal self-training by 5:30 or 6:00 o'clock, but I rarely […]