These are a collection of some thoughts, ideas and experiences that I’ve had – I hope they help you on your journey.

The Surprisingly Simple Way to Make Sure You Start In 2020

December 29th, 2019|

It’s a new year, a new decade, and a clean slate to get it all right this year. “This is going to be my year”, It seems is the type of thing we say to ourselves each orbit around the sun. Why will this year be any different? What have you learned in the past 12 months that will make you believe you can change?

Week 19: CrossFit Journey (Week 9 of 12 of the Strength Training Program)

Well we are in the home stretch of our 12-week strength training program and maybe it was the light week that helped from last week or taking a little Shakeology Power Boost prior to some of the workouts but I definitely got back on track with some solid numbers this week. Here is my updated Strength Program Worksheet Link This week's highlights (max rep #): Back Squats - 11 @ 130 Bench Press - 8 @ 135 Deadlift - 15 @ 220 Also had a couple fierce endurance workouts that I absolutely crushed.  Starting to really understand my limits and

June 17th, 2018|

Week 18: CrossFit Journey (Week 8 of 12 of the Strength Training Program)

A much needed "Deload" week during this 12-week strength program but unfortunately when we deload we throw in a ton of endurance so I saw my fair share of rowing and biking! One of the things I worked on this week was really focusing on less weight and practicing my squat which has been shaky as of late.  I took a step back and realized that I needed to make sure my form was solid before progressing in weight.  The help I had in the prior week with how I thought about the squat position and then some additional insight

June 12th, 2018|

Week 17: CrossFit Journey (Week 7 of 12 of the Strength Training Program)

After completing "The Murph" on Monday, this week became a tad lighter due to some personal commitments as well as I was very very very sore after Monday and needed time to recoup.  I ended up going to two classes the rest of the week and then did some Open Gym work today to ease back into next week.  However, here is the link to my workout chart and what I am focusing on each week - Strength Training Program  This was a good week to listen to my body and try not to overexert myself as I maybe would

June 3rd, 2018|

Week 16: CrossFit Journey (Week 6 of 12 of the Strength Training Program)

Week 16 was a phenomenal week with many great achievements and I completely annihilated any past records on number of Squats I did this week, that's for sure! But...For this week (which I am posting the wrap-up on Memorial Day Monday instead of Sunday) is reserved for "The Murph". The most grueling workout I've ever done in my entire life. ...And it's a salute to Lt. Michael Murphy who lost his life in Afghanistan and this was his favorite workout. Thankful to have the opportunities I do and like most of the CrossFit world I wanted to honor Lt. Murphy

May 28th, 2018|

Week 15: CrossFit Journey (Week 5 of 12 of the Strength Building Program)

After a week of "Deload" and a "lighter" week we got back to things and didn't skip a beat. This week was intense and I was able to get in 4 workouts and my legs hate me for sure! I'm going to keep it short this week but a few takeaways to note which are important: We noticed that my max weight on Deadlifts was a bit low and that could've been due to how I felt during the test week.  So, we bumped it up just a bit (10 LBS) and did the specific workout.  Not only did that

May 20th, 2018|

Week 14: CrossFit Journey (Week 4 of 12 of the Strength Building Program)

We are now 1/3rd of the way through the 12-week strength building program and Week 4 was our "Deload" week although it was anything from easy.  Our Deload consisted of doing 3 sets of 5 of a low weight (roughly 40-60%) just to work on form and keep the movement fresh.  However, it was a week to let our bodies relax slightly in preparation for the next 3 weeks of intense work.  For a reminder of the program and weight you can follow along on my progress here - 12-Week Program Details Remember, the 4 main moves we are hitting each

May 13th, 2018|

Week 13: CrossFit Journey (Week 3 of 12 of the Strength Building Program)

As we turned into week 3 of this strength building program I was eager to push my limits and continue building muscle and strength in various core areas.  Remember, each week I'll post my progress here in this updated Google Sheet -> 12-Week Program Details As I am learning, the time of day I work out has a lot of impact on my gains and it appears that earlier is better in regards to more energy.  Unfortunately, I don't have that luxury to always do morning workouts so will have to figure out ways to keep my energy at a high

May 6th, 2018|

Week 12: CrossFit Journey (Week 2 of 12 of the Strength Building Program)

We are now in the thick of things with this 12-week progression to build a ton of strength in core movements of the Back Squat, Bench Press, Deadlift, and Front Squat. A couple observations in week 2 that I'd like to share. Every day is not going to be the same and if you're body is just off a bit that could really affect your numbers.  If you look at my max reps from week 1 to 2 on both the Back Squat and Front Squat they are completely opposite.  My back squat went up 5 from the prior week

April 29th, 2018|

Week 11: CrossFit Journey (Week 1 of 12 of the Strength Building Program)

Collectively as a CrossFit Gym we are embarking on a 12-week strength building program and this was Week 1. We are ramping up for 3 weeks and then using Week 4 as a slight recovery before ramping up more in subsequent weeks. After the initial trial week to get our max #'s, Week 1 was a full go! Each week we have a similar focus on specific days.  As a reminder they are: Monday -> Back Squats Tuesday -> Bench Press Wednesday -> Deadlifts Friday ->Front Squats. I had never worked out like this before where I was doing about

April 22nd, 2018|

Week 10: CrossFit Journey (Test Week for 12-Week Strength Program)

Week 10 was a test week to get ready for a 12-week training program we are doing as an entire facility.  We wanted to test various movements to benchmark where our gains will happen over a 12-week period.  It was cool to see where I landed on some of the areas and excited to see my progression over the next dozen weeks. For anyone that is interested to see the chart I am using to access weight progressions you can view the Google Sheet here -> 12-Week Strength Program Details * *As a quick note to the chart, the only

April 15th, 2018|

Week 9: CrossFit Journey

Week 9 was a leg burner all week! I was surprised with myself for pushing through a front squat workout and hitting my 3 rep max at 225 LBs which was more than I've ever done for 1 rep let along 3 in a row. We also had a workout where I had to do an insane amount of wall balls followed by burpees for 5 rounds squeezed in between two 400-meter runs. This week flew by but I could tell that my strength is continuing to improve when I powered through a workout with deadlifts doing 10 reps @

April 9th, 2018|

Week 8: CrossFit Journey

Week 8 got me back in the swing of things after a light week 7.  5 Days of intensity capped by a brutal but rewarding Saturday workout. It was also kicked off by the 35th Birthday. Fitness is one of those things that everybody knows they have to do to stay healthy but most people neglect.  For me, Fitness has meant many different routines over the past 16 years but this CrossFit Journey has been incredible.  The amount of gains in 2 short months and the level of comfort doing movements I've never done before has been astounding. This all

April 1st, 2018|

Week 7: CrossFit Journey

Week 7 was a short week for me based on travel to Tennessee later in the week. (Unfortunately, I didn't get to go to Mayhem and workout with Rich Froning.) One of the cool things we did one of the nights was a team workout that was really fun. We split up into groups of 5 and did 3 rounds. AMRAP for the first 5 minutes - Pushups AMRAP for the next 7 minutes - Wall Balls AMRAP for the final 5 minutes - Pushups It was intense but cool to be a part of that.  Here's why: You get

March 25th, 2018|

Week 6: CrossFit Journey

Week 6 was a light week for me in regards to number of workouts I was able to attend due to several conflicts especially the start of my son's soccer season.  But, with only 3 workouts in, I was still able to manage to feel like I was continuing to expand my comfort zone and increase gains in some areas. This week had a LOT of rowing and I am really noticing my endurance picking up tremendously.  I was always weak in this area so it feels good to be able to stay strong through a workout with a lot

March 19th, 2018|

Week 5: CrossFit Journey

Week 5 was one for the ages!  I was gassed most of the week and had to conjure up some extra mojo to get through my 4 workouts.  I'm very much starting to learn where I can push myself and where I still need to be smart about the weights that I am picking but when I do get "in the zone" I am able to impress even myself with some of the work. A couple of key thoughts from this week: My wrists were sore from doing the workout a week ago where I had to hold hand stand

March 11th, 2018|

Week 4: CrossFit Journey

One month down and I am starting to get in the well as turn up the volume a bit on my workouts!  Another 5 workouts in the books this week and I recognized that I am understanding my weight patterns better and able to challenge myself with different exercises now that I've done them a handful of times. My squat is getting much better and although I am still getting comfortable adding a lot of weight to front squats or doing overhead squats with more than a light bar I can see the incremental changes.  Flexibility is a tough

March 4th, 2018|

Week 3: CrossFit Journey

Week 3 started to get me in my groove.  I attended 5 classes throughout the week and became much more comfortable with the surroundings and working through various exercises.  Going 4 days in a row was certainly a challenge but working out with a group kept me energized. I remember one moment in particular on Tuesday when we were doing a retched series of Rowing, Burpees, and then Front Squats all in an AMRAP.  It was getting almost near the end and I was on front squats and just toast but with 10 seconds left I could've stopped.  At home

February 26th, 2018|

Week 2: CrossFit Journey

Week 2 was fun.  For 2 reasons.  First, I now have a firm understanding of many of the moves that I need to be performing and am a lot more comfortable doing them on my own and knowing I am doing them fairly well.  Secondly, now having some confidence, I can push myself a bit further and step it up to another level ultimately helping me get to my goals quicker. I was only able to go 3 times this past week but that is partially due to trying to figure out the best schedule that works for me and

February 18th, 2018|