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What’s in it for me?

“Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, “What’s in it for me?”- Brian Tracy

Have you heard this before? Do you agree with it?

When you are making decisions, what is your focus on?

Is it  “What’s in it for me?” or is it more “How will this help those around me?”

If you enable those around you, the rest will fall into place. Have faith in this.

“They approach and come forward;
they help each other
and say to their companions, “Be strong!” Isaiah 41 5-6

So 13.2

5 Shoulder to overhead @ 115#

10 Deadlifts @ 115#

Box jumps/step ups 24″ box

I had a great game plan… I thought.

Half of my friends were saying “Do the step ups! You’ll save your legs.”

I was thinking to myself  “That box is too high! Your short legs will get gassed stepping up on it!”

So I came up with a great plan! The odd rounds I was going to do box jumps and the even rounds I was going to do step ups.

Yeah, that lasted 1 cycle. After coming off the box after round 1 and feeling how taxed my legs were already and then coming off round 2 and feeling a little bit better I threw my plan out the window and went to plan B. “Don’t freaking stop”

Now, I don’t have a top 10 score or anything and that’s not what this story is about!

What I wanted to pass along to you is, sometimes your plan goes awry and you have to be capable of thinking on your feet, or in this case, on the box. Shift your plan, make it work for the situation and overcome the challenge.

Don’t freaking stop.

Work hard, eat right, enjoy life!

Coach j

New Ideas!

How often do you develop new ideas?

How often do you see them through?

I am not a role model.


I always loved that commercial–this isn’t about parenting, but it is about athletes and how we make them role models when we shouldn’t.
I was listening to a podcast this morning and heard a great line… Robb Wolf and Greg Everett were discussing training programs and Greg said the following:

That generally speaking anybody is going to benefit from basic strength work to some degree. How much they benefit directly in their sport is going to depend on what sport that is and who they are and what tools they already come to the table with.

There will always be anomalies in every sport. Marcello Garcia, I’m betting, is one of those anomalies. He is not a normal human being. That guy is just a stud from outer space. And those guys are always going to exist who break all the rules and are still better than everyone else.

But, the trick is that normal people, it’s a huge mistake to try to mimic or emulate the training programs of those guys. It’s not that you can’t use parts of it and pieces of that philosophy, but you have to make sure that the training that you apply to yourself is appropriate for yourself. Not for Marcello Garcia or whoever else.”

I’ve seen this a lot in the CrossFit Community. Rich Froning eats peanut butter and drinks chocolate milk all day–that’s how he is so strong. Nope! Sorry, peanut butter and milk are not what’s going to make you strong. It’s what makes him strong, but you are not him and therefore you have to figure out what works for you! For me, it’s eating whole foods and supplementing with some high quality, Advocare supplements!

You are going to have to experiment and see what works for you. Can you get ideas from these freaks of nature? Absolutely, just don’t think that their way is the only way!

Work hard, eat right, enjoy life!

Coach j.

Push your limits

Will you push yourself today?

Be water, my friend

I have always liked this quote from Bruce Lee. “Be formless, shapeless, like water.”
I’ve always enjoyed the variety life brings and the duality that you can have through life. Thinking back on this weekend I couldn’t help but laugh at just how much I enjoy things that are so very different.
Friday afternoon (oh, my boss> your boss) I was able to knock 13.1 out early and coach the 5:30/6:30  CrossFit Birmingham classes through that nasty little workout. At the end of the night I had witnessed some great and amazing performances. I saw athletes overcoming challenges and coming out on the other side better for it. I went home tired, voice destroyed, and covered in chalk. A very “manly” kind of evening right?
So Saturday morning we get up and head to the Alabama Theatre where I spent the next 12 hours watching some of my favorite dancers perform their hearts out. Many had never been on stage before, certainly not as big a stage as the Alabama. They got up there and some performed like never before, and some were timid and have had better performances. But each of them got up there and overcame the challenge of performing in front of others.  I went home tired, voice destroyed, and covered in glitter. Not a very “manly” kind of day right?
Don’t care, I got just as much fulfillment from watching those young ladies (and guys on Sunday) dance their hearts out as I did Friday night when the athletes at CFB laid it on the line.
So while dancing and weightlifting are perceived very differently, there is still joy in watching the people you coach push themselves to new limits.
So be formless, shapeless, like water.
Flow in and out of different shapes, but crash into those shapes to push yourself to new limits and flow into those around you so that you can help them push to new limits.

What voice do you hear?

Saw this picture this morning and it hit me like a ton of bricks….

Mainly because in about 8 hours I will be tackling 13.1 and as I referred to in my last post. While I have been doing some work on my Olympic lifts. I don’t know that it is enough.  When I start trying to snatch 135# overhead I am pretty sure that I will start to worry, obsess over the little imperfections in my lift, condemn myself for not working hard enough, rushing, I’m going to get discouraged, and I’m already frightened…

I’m listening to the wrong voice again. I saw this happen last night to one of my athletes. (she knows who she is) She let Satan get in her head and she about broke herself in the process.

Who are you listening to in your time of need? Makes sure it is the right voice, telling you the right things.

Work hard, eat right, enjoy life!

Coach j

So if you call yourself a CrossFitter, and if you are reading this blog, I bet you are, you have probably seen that Open WOD 13.1 is a blend of 12.1 & 12.2. Burpees and Snatches!

So as the Open kicks off lots of folks kept posting “Are you ready?” which is all well and good, but asking me that question on the day the Open kicks off isn’t very appropriate! That question needed to be asked about June of 2012!

There’s no such thing as luck is very similar to my other favorite saying: “Chance favors the prepared mind.”
Meaning. If you have a goal, plan for it ahead of time. Account for the variables. Prepare for them.

Then you have taken chance and luck out of the equation and only performance lies in your way.

Good luck to all those competing in the Open and I hope your performance is what you are looking for!

Work hard, eat right, enjoy life!

Coach j

I can’t believe that we would…


“I can’t believe that we would lie in our graves

Wondering if we had spent our living days well

I can’t believe that we would lie in our graves

Dreaming of things that we might have been”

Do you regret?
Do you second guess?
Do you ever look back and wonder why you did something?

Take solace in the fact that at that moment, that’s exactly what you wanted to do.
Don’t regret, don’t second guess, and don’t feel guilty about decisions you make. Move forward or you may spend your last dying days laying in your grave wondering if you had spent your life well.
Make the best decisions you can and build on the relationships that develop.

Work hard, eat right, enjoy life
Coach j

Thank you

How good does saying “Thank you” feel?

Hit a big milestone yesterday. I was able to clean 225#s. Doesn’t sound like a lot of weight to some of the heavy lifters out there, but it’s 1 1/2 times my bodyweight and frankly been a mental block for… I don’t know… 9 months or so.

I mean I was on cloud nine, finally got over that mental barrier and now I can continue in my progression!

The best part?

Writing the email to the coach that gave me the cue that enabled me to break through the plateau. He isn’t someone that coaches me often, but he gave me a cue 1 day as he was sipping on his coffee that has changed a lot of my lifting technique and I thought he should know that, so I sent him an email.

I hope some of my joy that I felt from breaking through that plateau made his day a little better, if not, it couldn’t have hurt!

Work hard, eat right, enjoy life!

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