Monday 9/25

21-15-9 reps for time of:
•185-lb. front squats
•14-lb. med-ball GHD sit-ups

It's a challenge to remain patient sometimes. Moreso now than ever before, our society today is one of instant gratification. Most information we need is literally at our fingertips on our cell phones. Many restaurants (I use that term loosely) have drive-through windows so we don't even have to get out of the car.

True progress, however, is a journey.

It takes time to make real change. 

It takes patience and persistence. Yesterday doesn't matter so much as today does. Choose today to do the things you'll be proud of yourself for tomorrow. 

Then do that again tomorrow. 


Saturday 9/23

10 2-minute rounds of:
•200m run
•Max-rep 35-lb. dumbbell power clean and jerks

Today's workout from called for a swim. We're going to substitute a run instead but it still should be pretty challenging I'm sure.

Alternatively I suppose we could have done this....

Friday 9/22

Front Squat
10x1 @ ~ 50%

Front Squat


Thursday 9/21

3 rounds for time of:
•30 pull-ups
•400-meter run

Have you heard us talk about how important Nutrition is to your health and fitness?

Do you know that even though exercise is very important to your progress nutrition is an absolute necessity?

Well it is.

Check out the image below of the Theoretical Hierarchy for the Development of an Athlete. If you have any questions about this image find one of our coaches and we'll be more than happy to discuss it with you.


Wednesday 9/20

4 rounds for time of:
•25 push presses, 95 lb.
•50-cal. row
•100 double-unders

I catch myself thinking about how busy things are for me nowadays. Especially during the months of May to August with Regionals and the Games looming. These were good reminders for me and I hope they will be for you as well.

From Goalcast

4 Reasons Why “I’m So Busy” Is Making You a Victim

By Daniel Karan

September 8, 2017

The victim mindset dilutes the human potential. By not accepting personal responsibility for our circumstances, we greatly reduce our ability to change them.

– Steve Maraboli

The power of language

Every time I start a coaching conversation with a client I pay attention to their language. Why? Because the words we use are a direct window into our belief structure and the forces that are holding us back.

I was skeptical when I first heard this, but here is a simple example from a recent coaching conversation to demonstrate the power of this concept:

Client: “I have to meditate and do my journaling in the morning.”

Again, is this an innocent statement? Yes and no. Let’s compare this with an ‘upgraded’ version:

Client: “I want to meditate and do my journaling in the morning.”

ONE word — just four letters — and it changes everything.

“I have to” translates into a desperation-filled energy. It is filled with white-knuckling self-discipline. It requires an abundance of effort and pain in order to get through it.

The fascinating paradox of life is that the more we “have to” do something, the less we want to.

See if this is true for your life. Do you have to do a homework assignment, call a family member or send an important email at work? Now, if you are being honest with yourself, will any of these actions be easy, if you’re thinking of them this way? Probably not.

Now contrast this with “I want to,” which is filled with inspiration, and shows an appreciation for the number one factor in life; the factor we all take for granted at some point in our lives.

The power of choice

There are very few things in life we actually “have to” do. Seriously, think about it.

By saying “I have to” do something, you are not acknowledging the power of choice you have as a human being on this Earth. You are literally saying that someone else has decided for you.

By saying “I want to,” you are choosing choice.

High-performance tip: Next time you find yourself doing an “I have to,” change your language to “I want to” and notice how much easier the work flows.

This is just a window into how powerful language is for understanding our belief structures.

Now, what does all of this mean for the “I’m so busy” trap we began with?

The hard truth about “I’m so busy”

We all are choosing what we spend time on by what we prioritize. When you say, “I’m too busy to read,” you are not acknowledging that you have already made a choice, whether consciously or not. You decided that other areas of your life are more of a priority than reading.

Every human on this Earth has the same 24 hours in a day.

4 ways “I’m so busy” is making you a victim

When you say “I’m so busy,” what you’re actually saying is:

1. My life is out of control.

As in: “I have all of this stuff on my plate and I don’t have the time to do it all. The stress is building and the anxiety is overwhelming!”

2. I am avoiding the pain that comes from saying no to other people’s requests.

As in: “I’m telling someone I’m so busy because it’s easier than the pain that will come from telling them no.”

4. I am not responsible for the choices in my life.

As in: “I will say that I’m busy because it’s easier than taking responsibility for my choices and the time I spend watching Netflix.”

4. I am seeking to connect to you over a complaint.

As in: “Let’s both complain and help each other go deeper into a victim state because that’s how I habitually connect with others.”

Don’t be a victim

Lack of responsibility, avoidance of mental pain, connecting over complaints and neglecting the power of choice are the foundation of victimhood.

So I ask you once more… Are you busy?

Or are you fully engaged right now, and have a schedule full of activities you are passionate about?

One word changes everything.

Next time you notice yourself saying you are “so busy,” take a moment and consider what you are really communicating.

Tuesday 9/19

Hang Power Snatch for load:


From The Russels

Nutritionists Accuse CrossFit Trainers of Disagreeing with Nutritionists

Nutrition has become one of the internet’s most controversial topics, up there with race, gender and kipping pull-ups. Recently, the pro-vegan Netflix documentary called “What the Health” has denied that sugar causes Type 2 diabetes, drawing criticism even from vegans such as dietitian Andy Bellatti (Bellatti’s work on corporate influence in nutrition is essential reading). 

Meanwhile, The Lancet recently published a series of papers that questioned the basis of 40-years’ worth of dietary guidelines. The Lancet series found that carbohydrate intake, not fat or even saturated fat, correlated with risk of death.

The Lancet pieces won’t be the last word in the nutrition debate, nor should they be. Definitive answers in health don’t come from epidemiological studies. People are complicated and diverse, and it’s incredibly hard to narrow any effects down to a single factor. Even other types of nutritional studies face daunting challenges. Subjects are notably unreliable at recalling what they ate. And even if you supply the subjects with nutritional guidance or meals, can you guarantee their full compliance? How do we know Subject #37 didn’t smuggle in a KitKat bar?

You might think that this inherent uncertainty in nutrition, combined with the abysmal failure of the past 40 years of food policy/guidelines, would instill a bit of humility in registered nutritionists and dietitians. You’d be wrong. The nutritionist lobby has gone on the offensive recently, attempting to silence those who question their dogma, from North Carolina Paleo blogger Steve Cooksey to South African exercise scientist and M.D., Professor Tim Noakes. Their hit list has even included some CrossFit affiliates who dared tell their clients to avoid sugar and cut back on processed carbohydrates.

While the nutritionist lobby attacked these renegade bloggers, tweeters and gym owners, it also made a lot of friends among food and beverage companies. Take the Academy of Nutrition and Dietetics’ most recent conference. It featured“companies like PepsiCo and Nestle (which makes candy like KitKat and Butterfinger) … the American Beverage Association, the National Confectioners Association and the Sugar Association.” So some nutritionists can’t bear the idea of Steve Cooksey blogging about the Paleo diet but apparently see no problem with an American Beverage Association booth at a *nutrition* conference.

One reason the nutritionists have gotten away with all of this is they’re good at lobbying. They’re so good, in fact, that they’ve gotten state governments to regulate and restrict free speech about food. Registered nutritionists and dietitians enjoy a degree of legal protection due to occupational licensure laws in most states. These laws restrict who is allowed to say what about food. Nutritionist licensure laws vary from state to state; not all states have them. 

How have we let the nutritionist lobby repress a basic human freedom: to warn that the well is poisoned (to paraphrase Greg Glassman)? You don’t need a license to warn someone about cigarettes or asbestos. Why do you need anyone’s permission to warn them about soda? In fact, we have a moral obligation to warn of a substance that is fatal or sickening at common exposure levels. Public silence on toxic substances is deadly, but that’s exactly what the Big Soda-funded Academy of Nutrition and Dietetics has accomplished.

It is in this context of intense debate and legal disputes that a Ball State University professor of nutrition and her graduate student published a study claiming to evaluate the “sports nutrition knowledge” of CrossFit trainers. The authors, both members of the Academy of Nutrition and Dietetics, created a nutritional survey. Their names are Cassie Maxwell and Carol Friesen. Unfortunately, Maxwell and Friesen’s study didn’t work out quite the way they planned.

Read the rest here... 

Monday 9/18


AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats



AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

From the Washington Post

Why our schools can’t get kids to eat healthy

The Department of Agriculture has invested seven years and several million dollars in a popular program that claims it gets students to eat significantly more fruits and vegetables.

But as a recent critique of the research behind the program reveals, “significantly more” often means an amount as small as a single bite of an apple.

The critique, which was published on the academic platform PeerJ in August,  alleges that researchers have exaggerated the benefits of a program that is now used as a model for healthy eating in schools. The critique is preliminary and has not been peer-reviewed.

The paper raises questions about the efficacy of the Smarter Lunchrooms Movement, which has been adopted by more than 30,000 schools across the U.S. since its launch in 2010. And it speaks volumes about the challenges of trying to get children (and adults) to voluntarily improve their diets.

In addition to the Smarter Lunchrooms Movement, USDA has devoted millions of dollars to improving the nutrition of school meals and encouraging food-stamp recipients to buy more produce.

Both efforts produced results on par with a single bite of apple, said David Just, the co-director of Cornell University's Center for Behavioral Economics in Child Nutrition Programs, the research group that administers the Smarter Lunchrooms Movement.

Any nutrition intervention — including Smarter Lunchrooms — comes with striking limitations, Just acknowledges.

“The best we would hope for, under ideal conditions, is to get kids to eat some extra fraction of a serving of fruits or vegetables,” Just said.

Since 2010, the USDA-funded Smarter Lunchrooms program has often been held up as a model for persuading children to make healthier choices.

Using the principles of behavioral economics, a field that studies why people make decisions, Smarter Lunchrooms encourages school food service workers to make cosmetic changes that “nudge” students toward healthier choices. Administrators may place fruits in attractive baskets, for instance, or assign catchy names to vegetable dishes.

Schools that adopt these techniques can earn awards of up to $2,000 from USDA. More than $5.5 million in grants have also been earmarked for Smarter Lunchrooms training.

But the research methods employed by the Smarter Lunchrooms team have fallen under scrutiny, forcing Cornell to open an investigation into its practices earlier this year. Six months ago, after one of the team's directors published a blog post that described unorthodox statistical methods, a team of three independent researchers raised concerns about a number of the lab’s papers.

Andrew Gelman, a statistician at Columbia University, accused the lab of using statistical manipulations — what he called “junk science” — designed to make its findings look more significant.

More recently, Eric Robinson, a behavioral scientist at the University of Liverpool who researches eating behavior and obesity, reviewed a series of BEN Center papers that informed the Smarter Lunchrooms techniques. He found that several appeared to exaggerate the available data or over-generalize their findings.

In one instance, a series of interventions that were said to “significantly” increase children’s fruit consumption only led them to eat the equivalent of an extra one-tenth of a small apple per day — the aforementioned apple bite.

In another paper, the Cornell researchers concluded that giving vegetable dishes fun names — a core recommendation of the program — “persistently increased” vegetable consumption. In reality, however, the study only looked at how many vegetables kids put on their plates, not how many they actually ate, over an extended time period.

In a statement, a spokeswoman for USDA said the agency had raised some concerns with the BEN Center and that they were being reviewed. But there is no plan to remove Smarter Lunchrooms from schools.

“It’s important to remember that Smarter Lunchrooms strategies are based upon widely researched principles of behavioral economics, as well as a strong body of practice that supports their ongoing use,” the spokeswoman said.

Cornell’s BEN Center has also defended its work. In a prepared statement, the lab said its Smarter Lunchrooms techniques were based on “a wide body of behavioral literature” beyond the studies cited by Robinson. It also disputed a number of his observations, accusing him of taking certain phrases or statistics out of context.

Just, who described Robinson as a “solid researcher,” believes much of the hullabaloo boils down to perspective: namely, whether it is fair to describe a small change, such as a bite of apple, as “significant.”

This is a more nuanced question than it may seem: It is notoriously difficult to change people’s eating habits, which become ingrained during early childhood. According to the Centers for Disease Control and Prevention, 87 percent of Americans don’t eat enough vegetables, and 76 percent don’t eat enough fruit. (Those figures are 93 percent and 60 percent, respectively, for children.) In that context, Just said, even an extra fraction of a serving of fruits or vegetables is good.

At the same time, Robinson points out, such a small uptick is unlikely to have any real impact on an individual’s health. There is little evidence that such nudges build on each other, causing children to adopt better long-term habits. And such a small increase still leaves most children eating less produce than is recommended to lower their risk of illnesses such as heart disease and diabetes.

“[The nudge] is a popular idea at the moment and it sounds reasonable,” Robinson said. “The problem with this idea is that it is only likely to have a very small effect on nutrition.”

Such debates could become more important than ever in the coming months.

In 2018, Congress will vote to reauthorize the Farm Bill — the legislation that funds the Supplemental Nutrition Assistance Program, formerly known as food stamps. Ahead of that vote, some public health groups and policymakers have begun to make the case for new nutrition interventions in the program, potentially including some type of “nudges.”

In a February congressional hearing, Brian Wansink — the co-director, with Just, of Cornell’s BEN Center — was asked how nudge techniques like those in Smarter Lunchrooms could be extrapolated to grocery stores. Wansink suggested the government train retailers on those strategies, such as placing fruit by the cash register, and give incentives to stores that adopt them.

But that gives some researchers pause, especially in light of Robinson's analysis. Craig Gundersen, an agricultural economist at the University of Illinois, said he is particularly concerned that the Smarter Lunchrooms approach is distracting policymakers from more effective — and less politically palatable — options, such as increasing funding for the school meals program.

“Shouldn't we be doing that instead of moving around the apples and bananas and broccoli?” Gundersen asked. “I haven't seen any evidence that these things really work, in or out of the school context.”

Saturday 9/16

40-30-20-10 reps for time of:
•30-inch box jumps
•GHD sit-ups



Overweight children and adults get significantly healthier and quickly with less sugar

August 7, 2017

Osteopathic physicians suggest shifting the conversation from weight to health for overweight children and adults, asking patients to reduce their sugar intake to see measurable improvements in metabolic function.

Improved measures of health can be seen in less than two weeks of sugar reduction, according to a review published in the August edition of The Journal of the American Osteopathic Association (JAOA).

Keeping the simple sugar fructose, particularly high-fructose corn syrup, off the menu can help avert health issues including obesity, fatty liver disease and type 2 diabetes. Fructose accelerates the conversion of sugar to fat, researchers noted. Their JAOA review summarized the results of several carefully controlled studies, finding a link between high consumption of sugar, in particular fructose, and increased fat synthesis in the liver.

"Fructose provides no nutritional value and isn't metabolized in the brain. Your body converts it to fat, but doesn't recognize that you've eaten, so the hunger doesn't go away," explains Tyree Winters, DO, an osteopathic pediatrician focused on childhood obesity. "Many young patients tell me they're always hungry, which makes sense because what they're eating isn't helping their bodies function."

Overfed and undernourished

The JAOA review identified fructose as a particularly damaging type of simple sugar. Compared to glucose, which metabolizes 20 percent in the liver and 80 percent throughout the rest of the body, fructose is 90 percent metabolized in the liver and converts to fat up to 18.9 times faster than glucose.

HFCS is found in 75 percent of packaged foods and drinks, mainly because it is cheaper and 20 percent sweeter than raw sugar. Fructose turns on the metabolic pathways that converts it to fat and stores it in the body, adding weight. At the same time, the brain thinks the body is starving and becomes lethargic and less inclined to exercise.

"If we cut out the HFCS and make way for food that the body can properly metabolize, the hunger and sugarcravings fade. At the same time, patients are getting healthier without dieting or counting calories," Dr. Winters says. "This one change has the potential to prevent serious diseases and help restore health."

Fighting back

Once people have put on a significant amount of weight and developed eating habits that rely on packaged and processed foods with HFCS, change can be daunting. Historically, physicians have told patients to restructure their diet and start exercising heavily, with a plan to check back after a month or more. That approach rarely works, as seen by the ever-growing obesity epidemic.

Instead, Dr. Winters suggests checking blood work about two weeks after patients agree to begin limiting their sugar intake to help patients see clear benefits for their effort.

"That single change in diet improves metabolic results in less than two weeks. Imagine the power of doing a 'before and after' comparison with a patient, so they can see for themselves that their health is improving. Seeing those results, instead of just stepping on a scale, can motivate them to keep going," Dr. Winters explains.

Friday 9/15

5 rounds for time of:
•400-m run
•15 left-arm kettlebell snatches, 1 pood
•15 right-arm kettlebell snatches, 1 pood

By now we're a few days into our Feel the Difference Nutrition Challenge. If you missed out on signing up, you can still pick up some of the important knowledge about nutrition by chatting with Amy some time. 


To begin your journey you can take a look at the first two lines of World Class Fitness in 100 Words by Greg Glassman:

Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Thursday 9/14

Dynamic effort Deadlift

10x2 Deadlift @ ~50%


Accessory work


Hey guys! It's Calvin and I'm gonna talk about some semi serious stuff today. I have the distinct pleasure of seeing almost every class all week long and I feel like I can get a better understanding of the mood of the gym and the general flow of the day. I can see how people interact or don't interact with one another. As of the last couple of weeks I've tried to take note of behaviors and remarks made to others and just general observations I've made and I thought it might be a good idea to list and discuss some unwritten courtesies that we like to have in our gym. These are not necessarily "rules" as in, contractual agreement, but common do's and don't to make everyone's day a little better and smoother.


1. Talking during the brief. I talk a lot. Like chatter box bad. So, I get it. You miss your friends and you wanna say high. But during the brief may not be the best time. The brief is our way to convey our expectations for the hour, the WOD and the class. So often times when people ask me 10 secs after the brief " Sooo, what are we doin?"  They may have been distracted by other conversation or distracted by some one else's conversation. So, if you can just stay tuned in to what we're doing it may help you and if there are questions after, I promise you, I'm more than happy to answer them.


2. Close quarter movement. Sometimes we get big classes. I love it! So many people getting fitter and working hard, using that motivation, great energy. However, making sure that where your working isn't going to interfere someone else is probably a good idea too. Some times space is limited and maybe your in your normal spot for a workout but, today, because it's toes to bar and wallball day, so are 4 other people. They have just as much right be there as you and I know that you know that, but just keep and open mind and be understanding as best you can.


3. If you're not in the class, don't be in the class. Now this is NOT to say that you shouldn't be near by encouraging your fellow CrossFitters or that you need to stay away. However, if we have the GHD's down and we're running in and out of the doors, and folks are going back and forth from floor to floor, maybe sitting on the yellow step isn't the best spot to wait for your class. As we said before space can be limited, so if we can, let's give the class as much elbow room as we can.


4. Moving/ taking stuff. Some times gear, some times chalk, some times the fan... We do our best to provide the classes with as much available space and gear as we can. I know for sure that Dave and Amy constantly strive to make your experience more enjoyable and smoother by keeping chalk in the buckets, keeping the barbells oiled, buying and replacing new gear like Rowers or GHDs, or clips that don't break and bars that are clean and don't gouge your hands. Truly because we want the best for you. That being said, you may not always get a 100% ideal set up for every workout. You may have to use a different bar or walk a little bit from one station to another. But I promise you it will be ok. Just enjoy the workout. We're all working hard, sometimes in really gross heat. All of our breaths are short. All our hands hurt. All of us have lunge butt. We're in this together.


Again, this is not to any one person. This is not in response to a single situation. This a friendly reminder to all about how we can make everyone's experience better here at CF SAC. You know you guys are the best just keep respecting each other. 


- Calvin :)

Wednesday 9/13

Open 17.5

10 Rounds for time of: 
• 9 Thrusters
• 35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Anybody remember this one?

Tuesday 9/12

Games: Triple-G Chipper

For time:
•100 pull-ups
•80 GHD sit-ups
•60 single-leg squats, alternating
•40-cal. row
•20 push presses, 100 / 70-lb. dumbbell

There's something for everyone today!

Monday 9/11

Amanda .45

13-11-9-7-5 reps for time of:
Squat snatches

Men use 135-lb. barbell
Women use 95-lb. barbell

Saturday 9/9

Games: Run Swim Run-ish

For time:
Run 1.5 miles
60 Burpee
Run 1.5 miles

We're now in the cycle of programming during the 2017 Games. This means that we'll be seeing versions of Games workouts for the next week or so. Rest assured that just as always we'll be scaling and adjusting these workouts to make them accessible and appropriate for all of our athletes. 

The good news is that it's unlikely to be raining on us today.... 

Friday 9/8

4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope

Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.

Thursday 9/7


So much time today to work on the worlds fastest lift!

Check out how things went down at this year's CrossFit Games for some inpiration. 

Wednesday 9/6

Front Squat


Our Feel the Difference Nutrition Challenge kicks off in just a few days. This is the time of year to get yourself onto the right foot to start building the DISCIPLINE needed for long term success.

You cannot out train a poor diet. If you want to get the most out of you workouts, sign up for this 6-week challenge. This challenge is designed to give you the tools to make better food choices, to feel better and to have more energy. 

Weight loss may occur for some, but that's not the only goal for this challenge. Even if you aren't looking to lose weight, you can benefit from taking a more thoughtful approach to what you eat.

The cost of the Challenge includes:
-Initial and follow-up InBody composition scans
-A sugar tracking guide
-Weekly classes to help you stay focused and motivated

Tuesday 9/5

3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate

From Breaking Muscle

You Don't Need Motivation, You Need Discipline

Christopher Burns

Powerlifting, Personal Training, Performance Coaching

Motivation is a tricky subject. People are motivated by different things—money, good grades, material objects, and adoration from peers. Motivational images, videos, and quotes are put on social media sites in the millions. At the time of writing this article, my search for #motivation on Instagram yielded 95,359,180 results. There is no doubt about the demand for motivation on social media, but how does it translate to everyday life? In my opinion, not very well at all.

I don't mean to be overly critical of motivation. I just don't think motivation is as big a factor to personal success as discipline.

Motivation Versus Discipline

The type of people who post motivational content are usually successful people who have a high standard of living—from fitness superstars like Steve Cook to entrepreneurial powerhouses like Gary Vee. In terms of the fitness market, the motivational people almost always have an aesthetic physique worthy of a magazine cover, and when we see these people we often have a sudden injection of motivation because we believe in that moment that we, too, can achieve that level of physique. This may well be true, but what is required in order to attain the level of success these people have is discipline, not motivation.

Do you think a great physique is built through a constant flow of motivation or a disciplined mindset?

Consistent exercise, the willingness to push beyond failure, staying on track with nutrition by tracking calorie intake, and making good food choices—all these things are driven by discipline.

The Trouble with Motivation

The main issue with motivation is that it is fleeting and unreliable. When the sun is shining and there is nothing but blue skies as far as the eye can see, you may get the motivation to go for a run. The nice weather has conjured up thoughts of you gliding along the road looking Baywatch-esque, people slowing down in their cars to get a longer look at a specimen like yourself gliding along the road. These thoughts disappear when you're five minutes into the run, your legs are screaming, your lungs are burning, you slow down drastically, you consider adopting the fetal position, and when you eventually crawl home you don't go another run for weeks. Why have you gone from a gliding Adonis to a crippled, aching mess? In my opinion, it is because you done something based purely on a fleeting moment of motivation from an external source, yet if you take the same situation but apply discipline it looks a lot different.

If you had the discipline to fit a run in once per week, and combine that with the fact it's a nice day, you may set a personal best. This is where you will reap the physical rewards of consistent training. Discipline is the main factor in achieving success with anything from physique development to business. An occasional dose of motivation from your favorite sources is always going to be helpful along the way, but don't lose sight of the key role discipline plays.

Start With a Small Dose of Discipline

You can start to work on your discipline by setting yourself a simple morning routine. You could start out with drinking a glass of water every morning followed by five bodyweight squats. Do this for one week. I know it sounds too easy, but that's the point. Don't dive right in by saying you are going to get up at 5 am, read two books, do a workout, and check the financial markets, because you will fail miserably. Progress from the glass of water and doing five bodyweight squats by adding some light reading or mobility work to your routine. Keep the progressions simple and experiment with a variety of things until you find a routine that suits you. This type of "discipline training" has the massively positive effect of starting your day with a sense of achievement.

As a fitness professional and life-long amateur athlete, people would often tell me that they wish they had my discipline (especially when they found out that I don't drink alcohol but that's another story). The truth is that until very recently my discipline really wasn't that great at all. I was easily distracted when trying to do work, I often went overboard on food, and I had no daily routine to speak of. I was flying by the seat of my pants, as my Granny would put it, and because of this my productivity wavered drastically and some days were just complete write offs.

So how did I change this?

Discipline Is a Skill

When I made a conscious decision to improve my discipline, I researched habit cultivation and the psychology behind discipline. I learned that self-discipline is a learned skill, whereas before I believed it to be an innate characteristic. What I found was that the power of routine and the cultivation of discipline in your everyday life is essential if you want to perform at your best. On the surface, certain things may seem like a waste of time, however the effect that small behaviors and decisions have on the bigger things in your life is remarkable.

I had to identify my weaknesses and develop a clear plan for overcoming them. There is no rule book or direct diagnoses for certain habits, and there is a lot of trial and error during the process of cultivating discipline. I experimented with meditation, early morning exercise, listening to certain types of music, and various other things before I developed a routine that worked for me.

When you make discipline a priority your outlook on things completely changes. You will find that although your bed is warm and comfortable, getting up and starting your day is much more appealing than hitting snooze and rolling over. You will also find that although you could easily put away that whole tub of cookie dough ice cream, you are acutely aware of the impact that will have on your diet, so instead you have a controlled amount and stay on track. It is important to bear in mind that, whatever routine you decide on, it must be both enjoyable and productive. Taking the first part of your day to focus entirely on yourself has amazing effects. I enjoy doing breathing work and reading philosophy because it gives me a sense of physical and mental achievement as well as achieving good mindset to start my day. You may think that is total nonsense and instead choose to start your day with a nice coffee and journaling. No matter what you choose, ensure it is tailored to you and not just copy and pasted from someone else's routine.

For example, try one of these ideas for a week and then progress as you see fit:

  • Wake up at 7 am, drink a glass of water, and take a multivitamin
  • Wake up at 6:30 am, drink a green tea, and read five pages of a book
  • Wake up at 7 am, drink a glass of water, and use a meditation app

Stay Disciplined Through the Obstacles

When you begin your discipline training you will be highly motivated to develop a routine that turns you into a more disciplined person. The real test comes when obstacles try to derail you from your routine. Do you have an early morning meeting that doesn't leave you any time to do your morning routine? Get up earlier and get it done. Do not allow external factors to dictate how well you adhere to your new disciplined routines. If you allow this to happen, you will forever be a slave to things that are not within your control. You cannot control the time of a meeting, but you can control at what time you get up—control what you can and adhere to your plan.

Once you have your morning routine set, then you can then move onto to other areas of your daily routine. This should follow the same framework as before. Start with something easy and then progress to tailor the routine to suit your needs. I started adding in an afternoon walk to my routine that got me away from writing for a short period of time, cleared my head, and made me more focused when I returned to work.

Regardless of what your goals are, you will be better off being more disciplined. The sooner you start, the sooner you will reap the rewards.

Monday 9/4

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.

*** REMINDER - It's Labor Day which means we'll be on our Holiday Schedule of a 9am class only, we hope to see you there! ***

Fall Kids Camp starts tomorrow - if you're interested in bringing in your little one the classes are for 6-10 year olds and meets on Tuesday & Thursday from 6-6:30 pm. The cost is only $100 for the 6 week camp.


Saturday 9/2


3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups