Sunday, July 8, 2012


Your choice
2.) Pull ups
3.) Muscle ups

10 Minute AMRAP

10 box jumps
10 KB Swings
10 Sit up

Tuesday, June 19, 2012

Stop Crying

Here it is. The thing is no one feels sorry for you A$$! Stop whining pick up the damn bar. Run hard! Lose the damn weight! No one is going to do it for you! If you can't help your self who will? As an athlete you always here thing around the box like....

- Fuck Double unders
-Fuck Running (I say this a lot)
- Fuck box jumps
-Fuck Wall balls
-Fuck Karen
-Fuck FRAN

Yeah there is a lot of shit we dont like. Stop whining and change it! Buy a rope, build a box, throw a damn ball, run more! Change the shit you do not like! The more you AVOID them the longer you will be scaling workouts. Once you conquer them move on to a new movement. Remember "practice doesn't make perfect, perfect practice makes perfect!" - Michael Jordan and many other great athletes

Sunday, June 3, 2012

Why I do what I do!

CrossFit Coach, patriotic supporter, father, husband, mentor, friend, and brother! These are some of the things I do on a daily basis. I love every single one of them. I do all these things all because of one thing PASSION! Helping one person everyday getting closer to a goal for themselves is enough for me to sleep at night! Whether it's 1 pound or 10 success isn't measured on a scale. It is measured in determination! The only way you can fail is not doing anything about it! That's how I live everyday! You have a circle of friends or family. If you can affect one who will affect another why not?! So for once speak out say something and help out! Trust me it feels good. When I get a call or text from someone who lost a couple of pound or is able to fit a pair of clothing from high school I have a smile ear to ear! Everything else is bonus! Live, Love and be fit!

Friday, June 1, 2012


Mentally tough!! Let's talk about this!
I can sit and say I can and I will. But will I?! I will not become a better CrossFitter talking S!@T! I need to be doing WORK! Lifting heavier, running faster, doing mobility! These are things I think of before I sleep and when I wake up. How do I get ahead of the guy that is training more than me? Running while I sleep in! Working on his snatch while I have an excuse for being tired! Thing is, its all my fault! I need to do this and do that! STFU and train!!

Train on the days I dont want to train.
Lift on the days when I don't want to lift.
Run on the days I don't want to run (everyday)
RECOVER on the days I want to push my body to it's limits!

All mankind is divided into three classes: those that are immovable, those that are movable, and those that move.
-Benjamin Franklin

Saturday, May 26, 2012


Good Self - Efficacy
  • People who like to FAIL see it as ways not to do certain things.
  • Go after your weaknesses and don't stop until you conquer them!
  • Don't let things they can't do set them back. 
Bad Self-Efficacy

  • Find nothing but excuses not do things that they are afraid of.
  • Take shortcuts or cheat to finish things they come across in life.
  • Don't mind doing the same things twice(re-invent)!
Here is a list of how to you could become one with good self efficacy

Make a list of your weaknesses

  • Conquer them!
  • Grab your fears by the "horns" and ride that B%$#ch!
  • Champions never rest they train to stay champs so train hard!
Notice there is only one on the list! Stop finding excuses to face your fears. Think of this, there is someone with one-leg doing a marathon, swimming, wrestling, and yes CrossFit! Here is one that hits home for me, there is a soldier who lost a limb still doing CrossFit So shut-up and train your ass of get where you want to go and get there most ricky tick! Life is short live it, love it, and most importantly do something special for someone and for your damn self and get in shape so you can live longer. Find something that burns inside you. Something that gets your gears turning!!!! Do it for your kids, yourself, your family or just to be a better person and dammit BELIEVE in yourself! Consider it FORGED!!

Thursday, May 24, 2012


Everyday we wake up with a new goal as if everyday was damn new years day! That's good and bad! Let get bad out of the way! Have you ever heard your buddy say maybe next week or I'll start tomorrow! Yes we have I say it a lot and still do sometimes! STFU and start now not tomorrow or yesterday NOW! Make a change today! Do not become that procrastinator that lives off of other peoples success due to lack of yours! Make a realistic goal!!!!! Like make a small goal at first! Instead of 20lbs try 5 for now! Instead of tomorrow maybe today! Be the change you want to see! You are you worst enemy in life. Conquer that and you can't be stopped! Now the good! If you are constantly setting new goals that means your lazy and full of shit or you are a bad ass and your killing all your stuff! Whatever it is be happy with yourselves and be happy with what you do! Consider it FORGED!

Tips & Tricks

Remember when you were young and you played video games or you played hide & seek. You always look for shortcuts. Asking your buddies for codes or tricks to a game. Or cheating when you counted at hide & seek. We look for this in everyday life, when we travel we want the fastest easiest cheapest route possible. When we shop we hit the cheap rack. Thing is you get what you pay for. You get the results you want from the work you put in. So if you suck at something its your fault. Change it!! Do something about it. Stop finding excuses and make it your BITCH. Stop the shortcuts do hard and long versus easy and short. Trust me its worth it. There is light at the end of your tunnel. Just stop looking with your mouth as my mom always said. So go do work!