1. staying focused

    Yes this month and every month is about staying focused on what is important and writing this blog is the first in a series of blogs that will help you get focused. Pick a goal or reach back into goals that you have NOT yet worked on or finished. Pick a goal that gives you energy just thinking about. It can be anything as long as it's worth your time and effort. Make your challenging enough to sli…Read More

  2. Staying focused on Strength

    Strength training is important for life and for sport. Strength training also helps with flexibility and fat- loss. Strength training can be incorporated into cardiovascular training to get the benefits of both. Everyone can benefit from strength training to improve well being, mental health and Build CONFIDENCE.   I recently decided to start adding some cardio to my training. After my wife a…Read More

  3. Weightlifting for your fitness

    Weightlifting for fitness: For all levels and abilities is possible with the right foundation and right coaching. Yes with the right amount of coaching and right cues for your body. You too, can use the snatch and clean & jerk to get to your fitness goals. Once you attain the right amount of confidence to move the bar around then it is go time. There is so much we can do a with barbell and the…Read More

  4. Refocusing on Nutrition and Exercise

    Tis the season for everyone to start up a fitness program and change the way they eat by learning what portion sizes actually are and what proteins, carbohydrates, fat’s and vegetables are and how they affect the body in unbalanced proportions. One of the number one things people that are new to starting a fitness regimen is BEING held accountable either by themselves (which takes discipline) or…Read More

  5. An industry built around becoming? How much coaching do your kids need? Just enough to make the right adjustments and build Winning habits.

    I had a great discussion today with another coach and we talked about travel ball and travel sports based on pay for play and how it has changed the landscape of sports. Playing with the best use to mean you had to be one of the best in the area in which you play. Now are the days where you can pay to play on any team for any sport for pay. I remember a time when you traveled because you won a you…Read More

  6. What’s BodyBuilding?

    1. Building up the body in: A. strength B. bodyweight C. work capacity D. healthy habits 2. A. Building up strength, hypertrophy, maintaining or increasing healthy ranges of motion and flexibility. B. Cycling different exercises every 2 to 6 months in order for the body to adapt with a set routine on specific days of training for back, legs, arms, abdominals, calves, chest, shoulders, traps, forea…Read More

  7. A focus on Strength

    As I led a morning workout session with my veteran crew of many years. One of them complained that they felt weak. I have worked with this person long enough to know that they are limiting themselves right away and giving themselves an out or an EXCUSE to not give their best effort. It’s cry out to be heard but not a cry to take action. This athlete has the most ability but uses negativity to st…Read More


    7 Sep CrossFit Workout Strength: Clean and Jerk Alternating On the Minute x 10 (5 Rounds): Even Minutes – 3-Position Squat Clean Even Minutes – 2 Push Jerks + 1 Split Jerk WOD “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds.…Read More

  9. 31 AUG WOD “GO FISH”

    Strength Deadlift On the Minute x 8 2 Reps at Heaviest WOD “Go Fish” For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95)…Read More


    Strength Squat Clean Thruster Ladder For Time: 10 Reps @ 135/95 8 Reps @ 155/105 6 Reps @ 175/120 4 Reps @ 185/130 2 Reps @ 205/145 Scale to Heaviest Possible “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)…Read More