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  • 8-22-17... Addiction...

    Addiction has been around every since someone fermented grapes a million years ago. We have a strong understanding of addiction when it comes to things like alcohol, heroine, meth you get the picture. What we fail to recognize is there are other addictions that can be just as detrimental to your health, they just take longer to materialize. Food addiction is one of these, and even more specifically then that, sugar addiction can literally be linked to millions of deaths each year. It's a silent killer. Not many people talk about it, even fewer are doing things about it. In fact, most big money is actually taking advantage of it. They feed your addiction, and market to it. They use ....

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  • 8-21-17...

    8-21-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    KB Swings x 21 HSPU x 12 500m row 3 rounds for time ....

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  • 8-19-17...WOD

    8-19-17
    Strength:
    Snatch Balance Snatch Pull MetCon:
    Hang Clean x 1 minute Thrusters x 1 minute Box Jumps x 1 minute Rest x 1 minute 3 rounds - total reps (fight gone bad style) ....

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  • 8-18-17... Our Goal As Coaches....

    As we always have beginners and new people joining our program I feel like this is a topic I should address. Our job as coaches at CFB is really 3 fold... 1) To make sure you're moving safely, effectively, and efficiently, in that order. This is to mitigate the possibility of injury and promote the effect that we want from the workout. Many times people have issue here, but typically the issues lie with two things. Number 1 is fear. We as humans are so afraid of looking stupid, or so worried about not knowing anything that we don't seek out help. Call it fear, call it pride, it all boils down to ego. We as coaches are here to answer questions. It's a major part of our job. We also ....

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  • 8-17-17... Long Term Vision....

    "The only thing worse than being blind is having sight but no vision." - Hellen Keller Do you have a vision for what your goals are in fitness? If you don't, you're just spinning your wheels. When you're just spinning your wheels, it's very easy to fall off the wagon and not get back on. It is critical for your long term success to have a long term vision of where you want to go. You must set goals and work to achieve them. Each and every person in our program is assigned a coach that is there to take care of you. One of their primary roles is to meet with you and take you through goal setting and planning sessions. Have you done this lately? Their other role is to check your ....

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  • 8-16-17... Be Like An Ant...

    Have you ever seen a line of ants going after a piece of food? They seek out a goal and once that goal is established it's a relentless pursuit to accomplish it. I mean seriously. Just think about it for a minute..... The food could be on a table. The ant doesn't care it walks right up the side of the table to overcome that obstacle and achieve it's goal. The food could be inside your house. The ant doesn't care. Have you ever found ants in your house? Somehow not only did they discover the food, but they somehow managed to penetrate your doors which for them is an insane accomplishment. Then they get the food and try to take it back to their home. Not that I have ants in my house all ....

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  • CrossFit in Memphis - CrossFit Bartlett - 8-15-17... Where The Chips Fall...

    8-15-17... Where The Chips Fall...

    I just got done doing the "Cindy" workout. The chips on on the messy side is the rounds that I completed. The chips on the right side is the number of rounds I expected to complete and didn't today.... For those that don't know, it's 5 pulls ups, 10 push ups, 15 squats as many rounds as possible for 20 minutes. My personal record, at my fittest, for this workout is 23 rounds + 15 reps. Today I got 14 rounds + 5 reps. I was over 9 rounds off of my personal record. There are a million reasons or excuses that I could justify today's performance.... I had a headache. I'm going through a sugar detox. My knee and back were kind of bothering me. I did heavy back squats before hand. ....

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  • 8-14-17...

    8-14-17
    Strength:
    Back Squat, while resting complete sets of auxiliary work MetCon:
    "Cindy" Pull Ups x 5 Push Ups x 10 Squats x 15 ....

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  • 8-12-17...WOD

    8-12-17
    Strength:
    Clean and Jerk MetCon:
    DU x 30 or Singles x 100 Sit Ups x 20 5 round for time ....

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  • 8-11-17... Accountability...

    Most of us struggle with accountability. Even I struggle when I don't have someone holding me accountable. One of the major reasons our program is so successful is because there is a culture and expectation of accountability. Your coaches hold you accountable to training which keeps you coming and staying consistent. This is a key factor in the success of our nutrition program as well. We basically remove all the excuses that you could come up with. - Don't know how to cook? Great, we built out meal plans and recipes for you. - Don't know how to make good choices? Great we teach you the why behind everything so you can make good choices for life. - Don't know how much to eat? ....

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  • 8-10-17... Hop Back In...

    This last quarter my life has been kind of insane. They say that the three biggest stressful events that can happen in your life are divorce, moving, and a death in the family. The death is the only one I didn't experience in the last couple of months. Coupled with a ton of travel I've done in the past several weeks and it just spells insanity. So I get it. Life can get crazy. Your training schedule can get screwy. The things you're responsible for can get dropped sometimes. I haven't been on my game with my blogs, nutrition, or my training. Now it's back to routine for everyone. School is in session. Kids are out of the house. Vacations are over. It's time for myself and everyone ....

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  • 8-9-17...

    8-9-17
    Strength:
    Overhead Squat (OHS) MetCon:
    Hang Snatch x 5 Box Jumps x 10 500m row 3 rounds ....

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  • 8-8-17...

    8-8-17
    Strength:
    OHP, while resting complete sets of auxiliary work MetCon:
    "Nicole"
    400m run As many pull ups as you can do without coming off the bar 20 min AMRAP ....

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  • 8-7-17...

    8-7-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Push Ups x 15 KB Swings x 15 6 rounds for time ....

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  • 8-5-17.... WOD

    8-5-17
    Strength:
    Snatch MetCon:
    "Team Small"
    1000m Row Burpees x 50 Box Jumps x 50 800m Run 3 Rounds for Time ....

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  • 8-4-17....

    8-4-17
    Strength:
    Back Squat, while resting complete sets of auxiliary work MetCon:
    "Noah"
    Wall Balls x 8 TTB / KTE x4 Box Jumps x 20 Burpees x 11 5 rounds for time ....

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  • 8-3-17... The Principle of De-Training

    Consistency is what it takes to stay in shape. Anything that you keep working on, you'll get better at. That includes not training... In fact, the principle of de-training is the fact that you lose exponentially faster what you've gained then the time it took to gain it. With my body, all it takes is 2 weeks off, and eating crappy food, and I'm bloated, I'm swollen, puffy, and I get fat.... quick!! We've all had trips, vacations, time off etc. Let's get back in the gym and get things hopping. Get life back on track, make your schedule, be consistent and hit those goals! 8-3-17
    Strength:
    Snatch Balance, then Snatch Pull MetCon:
    Row for Calories x 1 min Rest x 1 min 5 ....

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  • 8-2-17...

    8-2-17
    Strength:
    Dip Clean and Jerk MetCon:
    High Hang Power Clean x 5 Burpees x 5 Double Unders x 20 or Singles x 100 AMRAP 12 Minutes ....

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  • 8-1-17... Which Pain Do You Choose?

    There is always two pains in life, the pain of discipline and the pain of regret. Discipline weighs ounces, regret weighs a ton. - Tony Robbins It's hard to stay disciplined with your training. It's hard to stay disciplined with your nutrition. Those things cause pain. It hurts to not eat that delicious cake or cookie, or pizza, or sugary starbucks drink, but in reality how do you feel after? We choose the short term over the long term outcome. Usually that results in more pain. Pain worse then the original pain of not doing the action. Was it worth it? Is it worth it to do it again? The question is which pain are you going to choose? 8-1-17
    Strength:
    Deadlift, while ....

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  • 7-31-17... All You Can Do...

    All you can do is all you can do, and that's enough. This is our belief all the time. It's the real key to success. Did you do your best? You can't give more than your best. It's really all we can ask for and it's all we can really ask of ourselves. Here's the key though.... Is what you did really all you can do? Did you really give it all you got? Did you leave everything on the floor? Did you fight for the last 10%? Did you dial in your nutrition? Did you sleep well? Did you come to class at least 3 times a week. We spend a lot of time saying, "well I tried." But did you really? Did you really give it all you got? There's no such thing as try it's just do or do not. When we ....

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  • 7-29-17... WOD

    7-29-17
    Strength:
    OHP, while resting complete auxiliary work MetCon:
    1 minute at each station DB Push Press Mountain Climbers Medball Situps Push Ups 5 rounds ....

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  • 7-28-17... Change Is Simple...

    It's very simple to change. All it takes is a decision to change. That being said it's not easy to change. Nobody said it was easy, I only said it was simple. It's simple to make a choice. Just like it's simple to make a choice not to change. The difficulty lies in the execution, but typically the execution is easier then the perceived pain of the execution. We choose inaction or lack of change because we percieve that the change will be so much more difficult then the current situation, when in actuality after the change has happened we think, "that wasn't so bad after all." If you're looking to make a change in something. Decide to do it. Then do it. It'll be worth it. ....

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  • 7-27-17.... Addicted to The Result...

    How bad do you want it? Those results you imagine. What are you doing to set yourself up to win? Guess what guys and gals, you don't have to love the work. Sometimes the work is hard. Sometimes it down right sucks. Sometimes you don't feel up to it. Sometimes it's all you can do to get out of bed that morning. Sometimes you want to eat the freaking ice cream. Sometimes you want to skip workouts. Sometimes you don't want to do the work. The difference between those that are ultimately successful and those that aren't is that you don't have to love the work. Sometimes work is just work. The difference is that the ones who are successful do the work even when they don't want to. They do the ....

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  • 7-26-17... The Two Biggest Causes of Frustration...

    Today I want to talk about the two major contributors that lead to most people's frustration in any endeavor. Those two are: Impatience and Unrealistic Expectations Think about it for a moment... Any frustration that you have can likely be boiled down to one or both of the factors. For example, you're frustrated with your fitness level, but you've only been working out for a month. Why haven't you dropped 30lbs yet? If you're frustrated there, than you likely are being impatient. It takes to build the fitness enough to make progress. Did you have unrealistic expectations to begin with? Did you expect to lose 30lbs in 30 days? That's unrealistic for most people- especially if you're ....

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  • 7-25-17.... Growth vs. Fixed Mindset

    I apologize for not blogging yesterday, I'm on vacation and didn't get to post in time for yesterday's blog, but here's a blog for you to chew on today: There are two different types of mindsets in the world;Growth and Fixed. The difference in these mindsets will either set you up for serious success or set you up for mediocrity. The growth mindset believes that you are always able to grow. For example, if I'm not great at running, I can practice and get great at running. If I'm not good at playing the piano, I can practice and get better at playing the piano. Financially, if I don't have enough money right now, I can work harder and make more money. All of these views are due to a ....

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  • 7-24-17...

    7-24-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Backward Stepping Lunges x 50 ea leg Pull Ups x 75 Sit Ups x 150 ....

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  • 7-22-17... WOD

    7-22-17
    Strength:
    Overhead Squat (OHS) MetCon:
    Hang Power Clean and Jerk x 100 At the top of each min do 5 burpees ....

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  • 7-20-17... 24 Hours In A Day...

    Originally posted: 4-11-16 There are literally 24 hours in a day. How do you spend your time? The most successful people in the world are very efficient with the use of their time. Bill Gates, Oprah Winfrey, etc. all only have 24 hours in a day, yet they get so much accomplished in that time frame. How can you get more accomplished? Let's break it down... Divide your day into chunks of time. Sleeping, Work, You time, Family time That's really the 4 main category blocks for most of us right? Sleeping 8 hours - This one is self exclamatory some need less sleep some need more sleep but it's still time that has to be accounted for. You time 3 hours - Most people don't think about time ....

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  • 7-19-17... 1>0

    Originally Posted: 8-24-16 1 is greater than 0..... What does that mean? It means that doing 1 thing is greater then doing nothing. Many people get wrapped up in and overwhelmed trying to look at the big picture. In reality it's the little thinks that make so much difference. In our setting, showing up can be that. Showing up is greater then not showing up. If you show up you're going to accomplish something and that something is much greater than doing nothing. Trying 5lbs heavier on the weight. Those 5lbs are much greater than not trying, even if you fail. 1 > 0. Even if you can't show up to the gym one day, do something. 1 > 0. We get so caught up in the fancy, we want ....

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  • 7-18-17...

    7-18-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    "Helen" 400m run KB Swings x 21 Pull Ups x 12 ....

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  • 7-17-17....

    7-17-17
    Strength:
    Snatch MetCon:
    Squat Clean and Jerk 500m Row 4 rounds for time ....

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  • 7-15-17.... WOD

    7-15-17
    Strength:
    High Hang Clean and Jerk MetCon:
    OHS x 10 400m run 4 rounds for time ....

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  • 7-14-17... What's Holding You Back?

    What's holding you back? What's preventing you from reaching your goals? Usually it's one of three problems... 1) You don't know what to do to get you in the best shape possible. You try all these different programs, hopping from one thing to the next looking for the next big thing, and many of those things are unsustainable. Which leads us to problem number 2.... 2) You don't know how to combine all the components required to create a healthy life style change. We shoot for the short term, but we don't know how to make things long term and sustainable, so something may work short term, but isn't a sustainable life style change. This usually results in minor progress on the front ....

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  • 7-13-17... Sharing Is Caring....

    One of our goals at CFB is for our place to provide community for you. We want CFB to be your third place, the place outside of work and home where you love to go. One of the things you can do help build that community and family feel is to bring your friends and family here. This week is your perfect opportunity.... Today, Friday, and Saturday is our Bring a Friend Event. Bring your friends, loved ones, neighbors, enemies anyone and everyone you know. Let's show them how much you love your gym, and how much your gym loves you. One of the biggest compliments you could give us, is to bring your friends. If you love what we do, invite them to come with you. Let's share the love and pack ....

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  • 7-12-17.... How One Invite Can Change A Life....

    Andy Savage is a pastor at High Point Church. Although he hasn't been in much lately, he has been a client, and trained with us for about 5 years. He loves what we do and always speaks very highly of our program. When we started the World's Best Bootcamp program he mentioned it to people, and Krystal Durfee decided she wanted to be a part of it. When Krystal started her first camp, she just wanted to finish it. She didn't do any of the nutrition, and she complained a lot about how hard the workouts were. She saw great results in the first camp and decided to do the second camp. This time she focused on the nutrition aspect of it as well as the training and saw even better results. ....

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  • 7-11-17... It's Time....

    This week we are doing our Bring A Friend Event! We are so excited to give YOU the opportunity to show your friends how awesome you are! July 13th, 14th, and 15th ALL CLASSES you can bring your friends to CFB to try out classes!
    It doesn't matter which class, it also doesn't matter if they come more than once. We want to give you the opportunity to share with them what you do, and we are stoked about what a great time this is going to be! Invite your friends, and let's have an amazing week! 7-11-13
    Strength:
    Front Squat, while resting complete sets of auxiliary work MetCon:
    CFB Fight Gone Bad 1 minute at each station (score is total number of reps) Wall Balls ....

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  • 7-10-17... Scaling....

    Our workouts are written to be scalable. This means that the workout can be adjusted based off of your fitness level in order to achieve an intended physiological response from the workout. Since my fitness level is different from yours, my workout will look slightly different from yours. That's the beauty of our programming, anyone at any fitness level can work out in the same class. That being said, even I sometimes have to scale a workout. The other day, I randomly pulled my calf muscle and currently can not jump. So, I had to scale a workout with box jumps in it. Did I do the workout rx, or as prescribed? No I did not. Am I less of a person for not doing the workout to the ....

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  • 7-8-17... WOD

    7-8-17
    Strength:
    Snatch Balance Snatch Pull MetCon:
    Pull Ups x 7 200m Run AMRAP 15 Minutes ....

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  • 7-7-17... What Do You Want Out of Life?

    What do you want to accomplish? Why do you want to accomplish it? How can you change your mindset to fulfill your passion, and achieve your dreams? 7-7-17
    Strength:
    Dip Clean and Jerk MetCon:
    Wall Balls x 25 500m Row 4 rounds for time ....

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  • 7-6-17... Travel WOD's...

    This PDF has been floating around for a long time. With many people traveling at the gym for work or vacation, I thought it'd be helpful to post the download, so you'd have workouts available while you are traveling. Here is a downloadable PDF with a ton of travel workouts you can do with little to no equipment. You officially have no excuses for not getting it in. :) Travel-Workouts Travel Safely! Strength:
    Deadlift and Accessory moves Met Con:
    21-15-9 Power Cleans (pick a weight that the 21 can be done in two sets) Box Jumps (32/ 24 if possible) Row for calories For time ....

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  • 7-5-17.... Mediocrity

    "They say misery loves company, but so does mediocrity. Don't let the limiting beliefs of others limit what's possible for you." - Hal Elrod This quote really hit home for me. If you listen to the nay sayers they'll talk you into being mediocre. How many people have told you, "You'll get hurt working out," or "You can't do that," or "You're crazy," or "Why would you not eat that?" I hear those things all the time. They usually come from someone who is extremely out of shape and spends a lot of time complaining about how their joints hurt, how they have this doctor's appointment for this ailment, and this doctors appointment for that ailment. They are on blood pressure pills, ....

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  • 7-4-17... Self Limiting Belief...

    Happy 4th of July!! The thing we spend the most time coaching here at CFB is to avoid self limiting beliefs. The word, "I can't," comes up so often in our setting. "I can't" do this workout. "I can't" do this move. "I can't" run. "I can't" jump on this box. "I can't" cook. "I can't" follow the nutrition. the list goes on and on. "I can't," is a decision to quit before you try. Our job as coaches is to help pull you along and help you do the things you think you can't do on your own. It's what we do. It's why you're here. You won't get results quitting before you try. I want you to shift your paradigm. Instead of, "I can't," change it to, "I'll try," or "I'll do my best." You'll ....

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  • 7-3-17... New Lifting Template...

    We are introducing a new lifting template for the next 12 weeks. I'm very excited to see the positive effects of what's about to happen this summer from doing this template. Success over the next 12 weeks will be hinging on your documentation of your workouts. MAKE SURE YOU WRITE YOUR STUFF DOWN. Everything that you lift needs to be written down, and tracked. Whatever you method you use doesn't matter, just document it! Hang tight, pay attention to your coaches, and document your stuff! It's going to be fun! ....

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  • 6-29-17... A PR is a PR....

    Yesterday I wrote about giving your perfect effort, and I thought it'd be a good time to discuss some of my lifting. You see, the longer you train, that slower and slower the gains. What I mean by that is, when you're first starting out, you can regularly get 15lb and 20lb PR's on your back squat or a 30 second PR on a bench mark workout. When you've been training as long as I have, sometimes I train for 6 months to get a 5lb PR on my back squat. Sometimes I train for 6 months and don't PR at all on my backsquat. This actually happened. I trained for a year last year and didn't PR my back squat. Recently, I went through the A12 program and hit a 5lb PR on my back squat. For me that's ....

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  • 6-28-17... Always Give Perfect Effort....

    One of our Core Values here at CFB is to "Always Give Perfect Effort." We whole heartedly believe this. Now what does it mean? It means to do your best. Do what you can do, and make sure you give your best efforts at it. We do not expect you to do better than your best that's impossible. We do expect you to give your best, and when you do, be proud of it. One of my favorite sayings is that comparison is one of the greatest thieves of joy. I heard quite a few times when we're celebrating you at the board, "I only lifted 45 lbs, but it's a PR for me." Um.... you did your best, you gave perfect effort and you lifted 45lbs with everything you had. That's freaking amazing! Be proud of ....

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  • 6-27-17... Progress Not Perfection...

    "Think progress, not perfection." - Ryan Holiday, The Obstacle Is the Way Too many times we get caught up in this idea of perfection. Many times perfection becomes paralyzing. We struggle so much with the idea that we can't be perfect, that we don't do anything at all. It's what keeps us from trying new things. It's what keeps us on the couch. It's what's easy to default back to, the safe, the comfortable. We can't be perfect, so why try? We forget that when we learned to walk it took thousands of tries before we perfected it. Thomas Edison failed thousands of times before he invented the light bulb. Your goal should always be progress. Progress towards your goals, and everything ....

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  • 6-26-17... It's Deload Week...

    This week we will be focused on resting from heavy lifting. It's important to allow the joints a break from heavy stresses and we just finished an entire 12 week lifting cycle. We will now transition for the next week into doing levels testing as well as some bench mark metabolic conditioning tests. If you are stuck at a level, then it's important that you still come and use this time as coached practice in order to increase your skills to move you to that next level. For example, if you are stuck at the clean and jerk weight for the level 2 test, then let's spend some time working on technique so that you can get that lift eventually. So have fun, and let's level up! 6-26-17
    ....

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  • 6-24-17... WOD

    6-24-17
    Strength:
    Make Up OR Rack Jerk MetCon:
    Burpees x 10 Wall Balls x 10 500m row AMRAP 15 minutes ....

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  • 6-23-17.... Everybody Wants to Be a Beast...

    Listen to the words, everybody wants to be a beast, until it's time to do what beasts do....   6-23-17
    Strength:
    Make Up Test OR OHS MetCon:
    20s on 10s off of rowing x 4 intervals 20s on 10s off of squats x 4 intervals then rest 1 min 30s on 30s off rowing x 4 intervals then rest 1 min 1 min on 1 min off rowing x 4 intervals ....

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  • 6-22-17... Tracking Progress...

    Do you track what you do? Do you write down your nutrition? Do you write down your maxes? Do you track your workouts? Do you measure yourself? Numbers that are tracked are the ones that get managed, and the performance numbers that we manage will translate into results for you. It's critical you write your stuff down so we can show your progress. The more you track, the more successful you'll be. It's critical. So hit your PR's this week and write them down! 6-22-17
    Strength:
    Make Up Testing MetCon:
    "Helen" 400m run KB Swings x 21 Pull Ups x 12 3 rounds for time ....

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  • 6-21-17... Head Trash...

    We've all got it. That little monster inside our head that says things like.... "You can't lift that, it's too heavy." "You shouldn't got to the gym today, you've got too much stuff to do." "That's too hard." "It's too hot." "I can't do this." "I'm going to fail." The list goes on and on. The reality is it's the voice of self doubt. What you have to do is realize that we all have that voice. We are all scared of failure. We all want to take the easy road. We all want to make excuses, but you have to realize that talk for what it is....head trash. When we have trash, we throw it out and that's what you need to do with the head trash as well. Don't listen to it. Don't give ....

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  • 6-20-17... Pushing to Failure...

    This week we are testing PR's which require you to push yourself to failure. It's important to push to failure to see what you can actually accomplish. While reflecting upon this, I came across this awesome video. Just think about how awesome it is that these people didn't quit after their failures. Imagine what you can do knowing that even if you do fail, it's still possible to be amazingly successful! <br /> 6-20-17
    Strength:
    OHP MetCon:
    Push Ups x 10 Ring Dips x 10 KB Swings x 10 AMRAP 15 minutes ....

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  • 6-19-17.... Always Give That Last 10%

    This is one of our core values. What does that mean? It can be used throughout your life. We give 70%, 80%, 90% but we never give that last 10%. If we do this in our life, in our work, in our communication, in our efforts we will be incredibly more successful. This past week we started PR's . When you are testing a PR it is the absolute most you can lift one time. The 100%. Not the 80%, not the 90% but the 100%. If you complete the lift you haven't found your max yet. You must push to failure. You must go all the way until you can not lift it. Then we've found your max. Then we've found what you can lift. Let's push to that point and see what we can accomplish! 6-19-17
    ....

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  • 6-17-17... WOD

    6-17-17
    Strength:
    Make Up Lift OR Pull Up MetCon:
    Barbell Walking Lunges x 200m Every 5 steps do 5 push press for time ....

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  • 6-15-17... Staff Upgrades....

    I want to take a second to recognize how awesome our staff is and how hard they work. We have been growing and working very hard to serve you better and better. CFB has decided to welcome Ashley Howell on as a full fledged coach now. She has completed her internship process, worked very hard over the last 6-8 months and has passed her level 1 certification. We are super excited to be adding her into the official coaches rotation to join Stephen Pate as one of our part time coaches. I'm very proud of all the work you have accomplished and I can't wait to see where CFB goes from here. If you see her in the gym please congratulate her! We are also starting another internship process with a ....

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  • 6-14-17... Do You Practice Self Sabotage....

    Do you practice self sabotage? Are you unconsciously setting yourself up for failure? What am I talking about? I think many times we unknowingly set ourselves up for failure. We sabotage ourselves and our fitness. The way we do it is by not planning ahead of time, and not setting yourself up for success. If you do not take some time during the week and prepare healthy snacks for you to eat in a pinch like nuts, boiled eggs, chicken breasts, tuna salad, whatever.... then when you're running late out the door and cereal is in the cupboard it's going to be real easy to grab some to go. Do this 3-4 days a week and Wham you set yourself up for failure. If you don't keep workout ....

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  • 6-13-17.. The Cost of Failure....

    "The tiny cost of failure is dwarfed by the huge cost of not trying." - Seth Godin I believe this is a major cause of health problems in the US. I've written about self imposed constraints, but today I'm taking it a bit further..... Our Ego and fear of failure is causing us to stop from doing amazing things. Many people sit at home on their couch, they complain that they are unhealthy and want to get into better shape, but when afforded the opportunity they don't. Why? I believe in many cases it's because they're scared to fail, or they've tried and failed before. One of the keys to overcoming that fear is finding a support system that will not let you fail, or will at ....

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  • 6-12-17... It's PR Week!!!

    This week is PR week. We are going to spend the next two weeks testing our maxes. The way this works is you start off with a light weight and warm up the lift. Then you need to add some weight and do a rep, rest appropriately and add some more weight. Here's a sample of percentages to work up to test your max if you have a previous max: Set 1: 50% of 1RM x 8 reps Set 2: 60% of 1RM x 5 reps Set 3: 70% of 1RM x 3 reps Set 4: 80% of 1RM x 1 rep Set 5: 90% of 1RM x 1 rep Set 6: Max test 102% ish of 1RM x 1 rep (aim for something that would be a PR but is definitely hitable) Set 7: Max test based off of previous lift Set 8: same as before It's important to build up the muscles in ....

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  • 6-10-17... WOD

    6-10-17
    Strength:
    OHP, while resting complete sets of auxiliary work MetCon:
    50 walking lunges 100 pull ups 200 sit ups for time ....

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  • 6-8-17... Every Day Matters....

    Many of us look at long term goals like they are far away. Successful people look at long term goals and then reverse engineer how to get there. For example, if you want to lose 6 inches around your waist in 6 months then what do you need to do to get there? Well you'll need to lose 1 inch a month on average. What will you need to do to accomplish that? For starters we need to focus on behaviors that will lead to the desired outcome. Exercise and nutrition are the main ones. So commit to this week working out 3-4 days a week and walking for two other days. That's 5 days a week of some sort of activity and 2 days rest. That's pretty doable. Then work on your nutrition. What ....

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  • 6-7-16.... The 5 Minute Rule....

    I've posted this before on October 26th of last year, but I like this idea and I think this blog is worth reposting: I had the privilege tohear Hal Elrod, author of The Miracle Morning, speak at a key note presentation while in California. The talk was phenomenal, and I'm going to write a few blogs on some of the great insights he gave in his talks. One of the things that stuck with me the most from his talk was his 5 minute rule. To explain the significance of this rule I need to give a little back ground.... If you don't know Hal's story, I will give you a quick synopsis. He was in a major car accident that included, compound fractures of his femur, and humerus, pelvic fractures, ....

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  • 6-6-17... Hitting The Time Cap....

    The workouts that we write are designed to create a specific stimulus from the training. They are also programmed for the best athletes in the gym, and then scaled based off of your abilities for you to achieve an appropriate response. If they workout is scaled it doesn't make you less of a person or mean something is wrong with you, it just means your fitness level is different from the best athletes in the gym. Many times the hardest thing to do is control our ego. If you scale the workout appropriately you'll get a better response faster and progress much faster. That being said sometimes the scale of the workout is a time cap. It's ok if you time out of a workout. When we put a time ....

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  • 6-5-17... Realistic Expectations...

    I think one of the major issues we see with frustrations in the gym is unrealistic expectations. Many times we look at these before and afters and have an untrained eye to know exactly what we are looking at. We see the belly gone down some and it's posted as a 12 week transformation and what we don't see could be two fold: 1) This person did some significant water manipulation and many times just some losing of the water bloat can show what seems like dramatic results in a short amount of time, and it is, they are just dehydrated. As soon as they rehydrate they'll puff back up. or 2) You have no idea how much work they put in. They may have very well made a huge transformation in 12 ....

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  • 6-3-17... WOD

    6-3-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    HH Power Clean x 7 400m Run 15 min AMRAP ....

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  • 6-2-17... Crazy Life Changes....

    I wanted to take a second and apologize for not getting blogs up consistently for the past few weeks. My life has been pretty hectic. My divorce was finalized. It's drug out almost a year, but it's finally done. I've been working through the parenting arrangement with the kids and getting that in order, along with dealing with refurnishing the house with household things, furniture etc. I also decided to sell my house and buy a new one just to move on, so that's been another added stressor. I'm not telling you this for sympathy or anything like that, but I'm just telling you that I'm human, and life gets a little crazy sometimes. I have been striving to keep my training consistent and ....

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  • 6-1-17...

    6-1-17
    Strength:
    Back Squat MetCon:
    Wall Balls x 30 Burpees x 15 3 rounds for time ....

    Read more
  • 5-31-17.... Community and Culture...

    One of the things we strive to create at CFB is an amazing community and culture. We call our culture a culture of celebration and inclusion and it's our goal to make an environment where everyone feels celebrated. We also strive to create a place where people want to be. We want you to want to hang out and come to events which is why we did the Murph cookout afterwards. I just want to take a second to tell you how grateful I am of the fantastic turn out for Murph. It was awesome cooking for everyone and seeing people enjoying fellowship. We are trying to make sure we do more of these type events at least once a quarter. It was great to see everyone there! 5-31-17
    Strength:
    ....

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  • 5-30-17.... Pain....

    Change doesn't happen without pain. The pain of remaining stagnant in whatever situation you are in, must be greater than the perceived expectation of the pain that will happen with the change. We don't do anything without this principle. We don't join a gym unless we are so fed up with our clothes not fitting that we finally get the courage to try a program. We don't follow good nutrition unless the pain of staying where we are at physically out weighs the pain of denying ourselves dessert after dinner. Think about this the next time you want to make a change? How can you leverage pain in order to help you make the changes you know you should make? What needs to change in your life? ....

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  • 5-29-17... MURPH!!!

    5-29-17
    Strength:
    none MetCon:
    "Murph" 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *scaled as needed* ....

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  • 5-27-17... WOD

    5-27-17
    Strength:
    Clean and Jerk MetCon:
    Thrusters x 15 400m run 4 rounds for time ....

    Read more
  • 5-26-17... Find Your Passion...

    Listen to this today and apply it to your life. It'll be worth your time 5-26-17
    Strength:
    OHS MetCon:
    Deadlifts x 10 500m row 4 rounds for time ....

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  • 5-25-17... The Best Version of You....

    What is the best version of you? Have you ever pondered this questions. If you could wake up tomorrow and present to the world the very absolute best version you could envision, what would that person look like? What we you do? What would you say? How would you carry yourself? How would you work? What actions would you take that day? How would you respond to emails? How would you treat the people that talk to you or interact with you? Now that you've thought that through...... do it! What's holding you back, what's stopping you? What would need to happen for that person to be the person you are? Ponder that for 5 minutes write down the answers and make it a reality. 5-25-17
    ....

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  • 5-24-17... The Invisible Fence....

    There are very few fences that can stop a determined person or animal from getting through it. Many times the fence is there as a reminder that we aren't supposed to do something. We do this in our head. Most of the time the fences we put up are mental. We can't lift a heavy weight. We can't workout that hard. We can't eat that way. All of these things are putting up a mental fence before we actually test and see if we can't. We've decided the outcome before we tried the outcome. Determined people tear down the fence, hop over the fence, go through the fence, or open the gate. Let's deconstruct these mental fences and push ourselves to try as hard as possible. I bed you'd be surprised ....

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  • 5-23-17... Without a Sail.....

    A sail boat without a sail is a problem. It seems obvious right? The sail boat can float. It can float for a long time, but without a sail it's not really going to go anywhere, or worse it'll go wherever the tide takes it. We do this a lot in training. We start floating without direction. We come randomly not consistently, we don't set goals, we haphazardly show up, we don't track workouts, or worse we don't even show up or try to do something without guidance. That'll keep you floating. It'll make you feel like you're doing something, but in reality you're just floating. You're staying stagnant or worse, regressing. In order to progress you need a sail, and you need wind to push you. ....

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  • 5-20-17... WOD

    5-20-17 Strength: Snatch Balance Snatch Pull MetCon: 400m run Thrusters x 21 Ring Dips x 21 400m run Thrusters x 15 Ring Dips x 15 400m run Thrusters x 9 Ring Dips x 9 For Time ....

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  • 5-19-17- Be Aware of What You're Thinking..

    Yesterday I talked about where your head was at. I think our thoughts govern everything we do. Put it to good use! 5-19-17
    Strength:
    Dip Clean and Jerk MetCon:
    100m run DB Power Clean x 5 Backwards Stepping Lunges (not walking) x 5 each leg with PC DB in front rack position 100m run PC x 10 Lunges x 10 100m run PC x 15 Lunges x 15 100m run PC x 10 Lunges x 10 100m run PC x 5 Lunges x 5 100m run for time ....

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  • 5-18-19- Where's Your Head?

    "Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective." - Ryan Holiday, The Obstacle Is The Way Where is your head in your workouts? Before you show up are thinking about how hard it's going to be? Before you attempt a movement are you saying that you can't? Before you pick up a weight is the first thought, "This is heavy?" Wherever your head goes, the mind will follow. Does it become debilitating? Do you look at the workout and decide not to go because it'll be too hard? Many times the perception of pain or difficulty is way greater then the actual pain or difficulty that it will ensue. Take a moment, change your ....

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  • 5-17-17- Gratitude and Happiness...

    Monday I talked about creating a gratitude journal. Here's a great and entertaining video talking about why: 5-17-17
    Strength:
    Bench Press, while resting complete sets of auxiliary work MetCon:
    1K row Double Unders x 100 or 500 singles 800m run 2 rounds for time 30 min cut off ....

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  • 5-16-17- Creating a Vision Board...

    Yesterday I talked about using the telescope and creating a vision board. Here is a great video by Jack Canfield on how to do that: There's also a great article here if you want to read more: Click here 5-16-17
    Strength:
    Snatch MetCon:
    50m Run Deadhang Pull Ups x 5 Thrusters x 10 AMRAP 15 minutes ....

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  • 5-15-17- Telescope vs Microscope...

    I know it's obvious but I want to discuss the difference between a telescope and a microscope... A telescope sees things far away and a microscope sees things very close up. In our training and fitness journey we need to use both, but not focus too much on one or the other. What do I mean by this? When we use a telescope are looking at the end goal in mind. This can cause one of two reactions. It can be motivating, knowing where we want to go and what we want to achieve, but it can also be demotivating and daunting if we have a long way to get there. The key is to use the telescope to motivate you. Understand that you're looking at an end result and it's a process to get there but every ....

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  • 5-13-17... WOD

    5-13-17
    Strength:
    Tall Cleans Clean Pull MetCon:
    Wall Balls x 10 Burpees x 10 7 rounds for time 21 minute cut off ....

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  • 5-12-17- The Secrets of Success...

    5-12-17
    Strength:
    Front Squat, while resting complete sets of auxiliary work MetCon:
    TTB/KTE x 40 THEN 21-15-9 HSPU 2 Hand DB Walking Lunge THEN TTB/KTE x 40 for time ....

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  • 5-11-17- What is Up To Us....

    The Stoics had a saying in latin: ta ehp'hemin, ta ouk eph'hemin What it means is literally is: What is up to us, what is not up to us. They used it to remind themselves basically to control the things you can control. So much of worry and strife is worrying about things that are completely out of our control. It's a waste of effort. The only things you should worry about are the factors that you have control over. Many times, that may be your response to the situation. Bad things happen to everyone, but you control your response to those things. In the gym we fret about the results we are getting but the things we can control like being consistent, doing the best we can while we are ....

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  • 5-10-13... What Stance Do You Take?

    “We forget: In life, it doesn’t matter what happens to you or where you came from. It matters what you do with what happens and what you’ve been given. And the only way you’ll do something spectacular is by using it all to your advantage. “ - Ryan Holiday, The Obstacle is The Way Where are your struggles? Do you take a victim mentality or a disempowered stance? or Can you use that situation to make yourself better? What can you learn? What can you do differently? We can't control what happens many times, but we can always control how we respond. How will you respond today? 5-10-17
    Strength:
    OHS MetCon:
    Pull Ups x 7 KB Swings x 10 ....

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  • 5-9-17- Comparison and Unrealistic Expectations.....

    "Comparison is the biggest thief of joy" I'm not sure who said it first but it's been a phrase that has stuck with me for years. Most of life's disappointments come from comparing ourselves to others. We buy a new car and then immediately our friend gets a nicer newer car and the car that we loved yesterday sucks compared to theirs. We have a house we love, then we visit someone else's house and immediately our house sucks. In the gym we've been working out doing CrossFit for 2 months and the person next to us has been training for 2 years and we think we're terrible compared to him/her. I see this all the time here. Of course you're not the same as them. You are you, and that person is ....

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  • 5-8-17- Healthy Food Is Expensive....

    I hear that all that time. "I can't eat healthy it's too expensive to buy that stuff." How about this, many times in our nutrition program I hear people post that their grocery bills were the cheapest they've had in a long time, after buying all the food needed to make all the meals for week So.... you're excuse is void. Eating healthy can be expensive if you want it to be or cheap if you want it to be. Then again, we could always look at the cost of your health care when you don't eat healthy. Let's make some good choices and see where we end up. What are some affordable ways you can think of to eat healthy? If you're interested in our nutrition program talk to one of the ....

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  • 5-6-17... WOD

    5-6-17
    Strength:
    Snatch Met Con:
    100m run Double Unders x 30 / Singles x 100 Pull ups x 10 AMRAP 20 minutes ....

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  • 5-5-17.... Visualization....

    This video is worth your time! 5-5-17

    Strength:
    Deadlift Strength work While resting from the deadlift do accessory work Met Con:
    Toes to bar/ KTE x 7 Hang Power Clean x 7 (unbroken) Front Squat x 7 (with barbell from clean) 5 rounds for time ....

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  • 5-4-17....

    5-4-17
    Strength:
    Dip Clean and Jerk MetCon:
    Box Jumps x 20 Mountain Climbers x 10 250m Row AMRAP 15 minutes ....

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  • 5-3-17... 7 Years... Layla!

    May 3rd is my daughter’s birthday. She turns 7 years old today. My mind is literally blown thinking about all that has happened in those 6 years both with my kids and as a business at CFB. Holy cow, “they” weren’t kidding when they said time flies. I've written about this before, but just in case you haven't heard the story.... When I quit my full time job to go full time at CFB my daughter was just a few weeks old. Yep you heard that right, I quit my full time job to chase my passion and my dream and run my own business into the unknown with a brand new baby girl in my arms. To say that I was afraid and nervous would be an understatement. I was scared ....

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  • 5-2-17... Who's In Charge?

    Sorry we've been having problems with the blog. So glad it's back up and running! When you're training hard the brain doesn't like pain. It will do everything in its power to avoid pain, so if you listen to it, you'll stop as soon as something gets hard. Many authors includingSeth Godin speak alot about what is known as the Lizard Brain. It's the most primal part of the brain that functions off of pain and pleasure. It will always seek to avoid something that is painful and always go after something that is pleasurable. In a training situation, the workout is painful and stopping is pleasurable. But you see, you have multiple parts of the brain, you have your Lizard Brain which is ....

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  • 5-1-17...

    5-1-17
    Strength:
    Backsquat, complete sets of auxiliary work MetCon:
    Chest to Bar pull ups x 10 Wall Balls x 10 400m run 4 rounds for time ....

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  • 4-29-17... WOD

    4-29-17 Strength: Snatch Balance MetCon: TTB/ KTE x 30 Then Ring Dips x 20 Single Arm DB Walking Lunge x 20 each leg 3 rounds Then TTB/ KTE x 30 For time ....

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  • 4-28-17...

    4-28-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    KB Swing x 21 Pull ups x 12 Push Ups x 21 4 rounds for time ....

    Read more
  • 4-27-17...

    4-27-17
    Strength:
    Overhead Press, while resting complete sets of auxiliary work MetCon:
    OHS x 10 Row 500 m 15 min AMRAP ....

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  • 4-26-17... The Greatest Adaptation From CrossFit...

    How are the 6 inches between your ears? Is that holding you back? 4-26-17
    Strength:
    Tall Cleans Clean Pulls MetCon:
    advanced: Rope Climb x 1 Thruster x 3 50m run AMRAP 12 minutes intermediate: Cargo climb x 1 Thruster x 3 50m run AMRAP 12 minutes beginner: Chin ups x 10 Other same as above ....

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  • 4-25-17... Surround Yourself With Those On the Same Missions As You...

    On your journey for self improvement, will power is finite. You can only have so much will power and then you will break, so it's important to set yourself up for success in every way possible. Sometimes this means, you must surround yourself with like minded people in order to help you achieve your goals. In a recent conversation, a client in my nutrition program was telling a story about how her coworker keeps sneaking candy on her desk. I guess in some sick way she thinks it's funny, but in reality she's sabotaging or trying to sabotage my client. Sugar is an addiction and a problem for a lot of people. Why would you deliberately try to cause problems for someone who is ....

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  • 4-24-17... Your hold up...

    There is only one thing holding you up from achieving your goals... It's not whether you can physically do it. It's not how strong you are starting out. It's not your natural ability. The only thing stopping you from achieving your goals is your decision to do the things to achieve them. I know it sounds hokey. I know you thought I was going to give you some secret to life, but in reality deciding to achieve your goals is really all it takes. Decide to do the things required to achieve your goals. Decide to follow the nutrition. Decide to show up to class and be consistent. Decide to get enough sleep. Decide to forgo the partying. All of those things sound like a bunch of different ....

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  • 4-22-17... WOD

    4-22-17
    Strength:
    OHS MetCon:
    Double Unders x 50 / Singles x 200 Sit Ups x 50 Dumbbell Push Press x 25 3 rounds for time ....

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  • 4-20-17... Surround Yourself With Those On the Same Missions As You...

    On your journey for self improvement, will power is finite. You can only have so much will power and then you will break, so it's important to set yourself up for success in every way possible. Sometimes this means, you must surround yourself with like minded people in order to help you achieve your goals. In a recent conversation, a client in my nutrition program was telling a story about how her coworker keeps sneaking candy on her desk. I guess in some sick way she thinks it's funny, but in reality she's sabotaging or trying to sabotage my client. Sugar is an addiction and a problem for a lot of people. Why would you deliberately try to cause problems for someone who is ....

    Read more
  • 4-19-17.... Your Hold Up...

    There is only one thing holding you up from achieving your goals... It's not whether you can physically do it. It's not how strong you are starting out. It's not your natural ability. The only thing stopping you from achieving your goals is your decision to do the things to achieve them. I know it sounds hokey. I know you thought I was going to give you some secret to life, but in reality deciding to achieve your goals is really all it takes. Decide to do the things required to achieve your goals. Decide to follow the nutrition. Decide to show up to class and be consistent. Decide to get enough sleep. Decide to forgo the partying. All of those things sound like a bunch of different ....

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  • 4-18-17.... Don't Listen to the A-Hole....

    That guy/ gal is an a-hole.... Which person am I talking about? I'm talking about the person in your head. The person that tells you that it's impossible. The person that says, "you can't," or "you're not good enough," or "you don't deserve it," that person is an a-hole. That person isn't you, it's your self doubt talking. If someone on the street told you that you were ugly or stupid would you believe them? Probably not. You'd probably think, "what an a-hole." But we believe our inner a-hole all the time. Tell that person to shut up. What's great, is that you can also have an inner voice that uplifts you. Look in the mirror and talk about something you're proud of. Talk about what an ....

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  • 4-17-17..... Dealing With Disappointment....

    Many people get disappointed about different areas of their life. Whether it's financial, physical, emotional, we all get disappointed in ourselves. In reality though disappointment can be remedied by one thing.... Discipline. Whenever we get disappointed in something, we need to apply more discipline in that area of our life. Let's take the physical realm for example.... If you're disappointed in your body, you need to apply more discipline. Apply discipline to your nutrition, apply discipline to your consistency in training, and apply discipline to your recovery and sleep habits, and the physical appearance should take care of itself. This is just one example, but it can be used ....

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  • 4-15-17... WOD

    4-15-17
    Strength:
    HH Clean and Jerk MetCon:
    400m run rest 2 minutes 500m row rest 2 minutes 2 rounds for time
    ....

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  • 4-14-17... It's Up To You....

    4-14-17
    Strength:
    Deadlift, while resting complete sets of deadlift MetCon:
    21-15-9 Hang Squat Snatch Burpee Box Jump For time ....

    Read more
  • 4-13-17... Creating New Habits...

    In order to make a new habit a lifestyle you must practice it often. There are quite a few habits that are easy to implement, that can make a dramatic difference in your life. A few of those habits are meditation, or even just focusing on your breath for a minute. Another one is exercise. There are many things you can do to create an opportunity to practice a habit. A neat idea that I just read about recently is using your phone to create the space to do the habit. Most people check their phones hundreds of times a day. Why don't you hack your system and if your habit you want to develop is to meditate, put a reminder on your home screen of your phone to breath. Then when you check your ....

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  • 4-12-17... Stop and Smell the Flowers...

    Last weekend I had the kiddos with me and we did a lot of fun things. Sunday we spent time going to brunch, and then went to the zoo all day. During the day on three separate occasions my kids made me stop and appreciate the moment..... On the way to brunch, we were walking down the side walk and Noah saw a yellow weed flower and a Dandelion growing in the sidewalk. I was walking kind of fast and didn't notice until I turned around and Noah was 4 feet behind me. He had stopped dead in his tracks to smell the yellow flower and then blow the Dandelion. For a second, I was annoyed. I was in a hurry trying to get to brunch, we had a big day planned and I didn't realize what he was ....

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  • 4-11-17.... Sabrina Dent!!

    Yesterday we celebrated Sarah's one year anniversary of working at CFB.... Today we celebrate our newest hire!! Sabrina Dent has been working for us as an intern for the past 8 months or so. Her work ethic is impeccable and she has done tremendous in her coaching. Her heart is fully in CFB, and we couldn't be more excited to add her as our newest full time coach! Please welcome her to our family of coaches. We can't wait to see how amazing CFB will be with her addition to the staff! 4-11-17
    Strength:
    Front Squat, while resting complete sets of auxiliary work MetCon:
    Tabata 20s on 10s rest (rest 30 seconds between movements) for 8 intervals of: sit ups push ups ....

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  • 4-10-17..... One Year Sarah Thompson!!

    It's been a full year since Sarah Thompson made a career change from teaching Pre-K to working at CFB full time, and we couldn't be happier! The growth I've seen in her both personally, physically, and in her coaching has been tremendous in the past year. I'm so proud of her, and I'm so grateful for everything that she has done for me personally and at CFB. Her heart is incredible and her passion for what she does is amazing. Thank you so much for saying yes to the job! We love you! 4-10-17
    Strength:
    Tall Cleans Clean Pulls MetCon:
    Thrusters x 5 (10# over Fran weight) Burpees x 10 8 rounds for time ....

    Read more
  • 4-8-17... WOD

    4-8-17
    Strength:
    Snatch Balance Snatch Pull MetCon:
    50m run L Pull Ups x 5 Deadlift x 5 AMRAP 15 minutes ....

    Read more
  • 4-7-17... Have You Failed Lately?

    Denzel Washington's commencement speech is epic. Failure is part of life. One of the best things about what we do is we get the opportunity to fail all the time. This is a great thing. You get used to failing in a positive way. Failure is the opportunity to get better. I If you never push yourself hard enough to get close to failure, or push yourself to failure, you'll never have the opportunity to grow. 4-7-17
    Strength:
    Dip Clean and Jerk MetCon:
    1k Row Double Unders x 100 800m Run 2 rounds for time ....

    Read more
  • 4-6-17.... Act Accordingly...

    You're more powerful than you think you are. Act accordingly. - Seth Godin I love this quote. So often we give up on ourselves before we even begin. You're amazing. You're powerful. You're loved. You've got this. 4-6-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    "Elizabeth" 21 - 15 - 9 Clean Ring Dips For Time ....

    Read more
  • 4-5-17... Incremental Changes

    Life overall is about trajectory and incremental changes. The small changes you make on a daily basis add up to huge changes over time. The Japanese call this the Principle of Kaizen and it's one of our Core Values at CFB. Take for example investing. If I were to invest a dollar a day into my savings account with the accrual of compounding interest over a lifetime I'd have a great deal of money. In golf, if I make one small incremental change in the angle of my golf club head, the golf ball could end up 30 yards off of where I want it to be down the fairway. Little changes matter, and lucky for you, you can take advantage of that with your body as well. For example, making the ....

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  • 4-4-17... The Daily Grind....

    Sometimes you have to submit to the daily grind. Sometimes it's hard. Sometimes we don't feel like it. Sometimes it's not fun. BUT sometimes you just gotta do it. Writing this blog today, I wasn't in the mood when I started. I had writers block. I had a million things on my mind. I had a million things I'd rather do at that moment, but I gave in. I submitted to the grind and now I'm flowing. Now I'm writing. I found something to write about. Sometimes training is like that to. We've all got other things that we could be doing. Many things sound way more fun then doing a workout-- Eating ice cream comes to mind, but sometimes you have to do the daily grind. Sometimes you ....

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  • 4-3-17.... Making the Right Decision....

    There's a difference between successful people and unsuccessful people.... Unsuccessful people make excuses of why they can't do something. Successful people make decisions to do something. For example.... We are all busy. We all have stuff going on. The kids have soccer practice. You have an important project due. You need to watch walking dead. Insert your thing here! We also all have 24 hours in a day. Do you think Oprah is any less busy than you? Do you think Tony Robbins doesn't have things going on? Ultra successful people make a decision to be successful and work towards that decision. They schedule their life around those goals. How does this relate to you? In ....

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  • 4-1-17...WOD

    4-1-17
    MetCon:
    “Jack” Push Press x 10 (115/ 75) KB Swings x 10 (53/35) Box Jumps x 10 (24/20) AMRAP 20 minutes ....

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  • 3-31-17... Every Day Is A New Beginning...

    Do you let the fact that today you didn't eat well overwhelm you, or the fact that maybe today you didn't wake up on time and you missed your workout? It's ok.... Life happens. You know what the great thing is? Tomorrow is another day. Tomorrow is a new beginning. If you mess up one day, it happens. Start tomorrow doing your best. Have more good days then bad, and you'll progress. The key is making good choices most of the time. When you do that, it'll move you towards your goals. You may need to let yourself off the hook for a slip up, a mistake, or a decision you made. Tomorrow is another day, and on that day we're going to make progress towards our goals. ....

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  • 3-30-17... Riding A Bike

    I wrote this blog in 2015, but I thought it'd be fun to repost it because it still applies today.... This past weekend I spent quite a few hours trying to teach my daughter Layla how to ride a bike without training wheels. It was an insanely frustrating endeavor for me. Not because she didn't get it at first, but because she kept taking her foot off the peddles. I would get her going and she'd peddle while I was pushing her and as soon as I let her go, she'd stop peddling and stick her feet straight out, well of course the bike careened left or right and stopped going. She was getting frustrated and I was getting frustrated trying to teach her. All she needed to do was keep peddling but ....

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  • 3-29-17.... "I Can't"

    In our world, we hear the word's, "I can't," uttered thousands of times each week. Those of you that know us, know we don't respond well to that phrase. Yet it happens all the time at the gym. We'll tell a new client to squat lower from a quarter squat position and the response, "I can't." Yet I'm certain that person can sit in a chair or on a toilet, hence they can squat lower then where they were or they wouldn't be able to stand up from a chair. "I can't run," is another one I hear all the time. Yet if someone was chasing you, I'm certain that you'd figure out a way. "I can't eat that way," yet if you were deathly allergic to something, you'd figure out a way to avoid it. All of these ....

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  • 3-28-17... What's Something Great You're Working on Today?

    Are reaching for your goals? Are you striving for success? Are you comfortable? Or are you pushing past that comfort? 3-28-17
    MetCon:
    “Annie” 50-40-30-20-10 Sit ups Double Unders Or 50-40-30-20-10 Sit Ups 250-200- 150-100- 50 Singles For time Rest 5 minutes Complete Double Unders x 100 Singles x 500 Sit ups x 100 For time ....

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  • 3-27-17..... Deload week!

    This week we will be focused on resting from heavy lifting. It's important to allow the joints a break from heavy stresses and we just finished an entire 12 week lifting cycle. We will now transition for the next week into doing levels testing as well as some bench mark metabolic conditioning tests. If you are stuck at a level, then it's important that you still come and use this time as coached practice in order to increase your skills to move you to that next level. For example, if you are stuck at the clean and jerk weight for the level 2 test, then let's spend some time working on technique so that you can get that lift eventually. So have fun, and let's level up! ....

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  • 3-25-17...WOD

    3-25-17
    Max Testing:
    Make Up Test or Rack Jerk MetCon:
    Burpees x 10 Wall Balls x 10 500m row AMRAP 15 minutes ....

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  • 3-24-17... It's about progress....

    Our program is designed around one major thing..... Your progress. It was put in place to set you up for success and keep you progressing towards your goals. Now there are many things that contribute to that success... Consistency in your training. Community to support your progress. Coaching to keep you moving in the right direction. Motivation to keep you coming back. Tracking to make sure you're progressing. Testing to show your progress. Guidance in other aspects of your life to keep you moving forward. It's our driving force to make sure we are meeting you on those fronts. As long as we CFB and you the member are focused on those things, we will all get to where we want to ....

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  • 3-23-17...

    3-23-17
    Max Testing:
    Make Up Testing MetCon:
    20s on 10s off rowing for 4 intervals then 20s on 10s off squats for 4 intervals rest 2 minutes then 30s on 30s off rowing for 4 intervals rest 2 minutes then 1 minute on 1 minute off x 4 intervals Document: Your tabata score from round 1 Your best and worst meter score from round 2 and 3 ....

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  • 3-22-17... Prioritize and Execute...

    One of my favorite books right now is called Extreme Ownership , by Jocko Willink and Lief Baben. In the book the two teach leadership with stories from the battlefield in Iraq. They commanded Navy SEAL units in Iraq. They now do business leadership consulting, so the book parallels battlefield examples with business examples. One of the principles in the book is the idea of Prioritize and Execute. In the battlefield as well as in business, there are a million variables coming at you all at one time. In order to accomplish your mission you must prioritize what's most important and then execute on that priority until it's done or has momentum so that you can progress to the next ....

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  • 3-21-17... Tracking Your Progress...

    Do you track what you do? Do you write down your nutrition? Do you write down your maxes? Do you track your workouts? Do you measure yourself? Numbers that are tracked are the ones that get managed, and the performance numbers that we manage will translate into results for you. It's critical you write your stuff down so we can show your progress. The more you track, the more successful you'll be. It's critical. So hit your PR's this week and write them down! 3-21-17
    Max Testing:
    OHP MetCon:
    Push Ups x 10 Ring Dips x 10 KB Swings x 10 AMRAP 15 minutes ....

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  • 3-20-17...Mediocrity...

    "They say misery loves company, but so does mediocrity. Don't let the limiting beliefs of others limit what's possible for you." - Hal Elrod This quote really hit home for me. If you listen to the nay sayers they'll talk you into being mediocre. How many people have told you, "You'll get hurt working out," or "You can't do that," or "You're crazy," or "Why would you not eat that?" I hear those things all the time. They usually come from someone who is extremely out of shape and spends a lot of time complaining about how their joints hurt, how they have this doctor's appointment for this ailment, and this doctors appointment for that ailment. They are on blood pressure pills, ....

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  • 3-18-17... WOD

    3-18-17
    Max Testing:
    Make Up Test or Pull Up MetCon:
    Barbell Walking Lunge on back x 200 meters Every 5 steps do 5 Push Press For time ....

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  • 3-17-17... Everybody Wants to Be a Beast...

    Listen to the words, everybody wants to be a beast, until it's time to do what beasts do....   3-17-17
    Max Testing:
    Clean and Jerk MetCon:
    “Grace” Clean and Jerk x 30 (135/ 95) For time ....

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  • 3-16-17.... Head Trash...

    We've all got it. That little monster inside our head that says things like.... "You can't lift that, it's too heavy." "You shouldn't got to the gym today, you've got too much stuff to do." "That's too hard." "It's too hot." "I can't do this." "I'm going to fail." The list goes on and on. The reality is it's the voice of self doubt. What you have to do is realize that we all have that voice. We are all scared of failure. We all want to take the easy road. We all want to make excuses, but you have to realize that talk for what it is....head trash. When we have trash, we throw it out and that's what you need to do with the head trash as well. Don't listen to it. ....

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  • 3-15-17... Making It a Priority...

    As you know we are starting the A12 program with gym March 25th. I just completed week 3 and I'm super excited about the progress I'm making so far. That being said, it's a commitment, and I am up for the challenge. I've had to make my training a big priority. I get busy just like you. I get stressed out. Even though I own a gym, I still have a hard time finding time to work out. Despite what many think, we don't just hang out in the gym all day and work out. :) I've got all the excuses in the book. I'm busy. I own business. I have the kids I need to take care of. I have a million things to do. In reality, I just need to make it a priority. So I decided that for these 12 weeks I will ....

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  • 3-14-17... Pushing to Failure....

    This week we are testing PR's which require you to push yourself to failure. It's important to push to failure to see what you can actually accomplish. While reflecting upon this, I came across this awesome video. Just think about how awesome it is that these people didn't quit after their failures. Imagine what you can do knowing that even if you do fail, it's still possible to be amazingly successful! <br /> 3-14-17
    Max Testing:
    Bench Press MetCon:
    2K row 1 Mile run for time ....

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  • 3-13-17.... It's PR Week!

    It's PR week this week, so I thought I'd take a second to talk about how to properly warm up for a Personal Record. One of the most important things we do in order to hit a max is do a proper warm up. You have to build on the reps before it with proper weight in order to achieve the full potential of your max. Here's a sample rep scheme that works well if you have a previous max: 8 x 30-50% of your 1RM rest 1 minute 5 x 60% of your 1RM rest 1 minute 3 x 70% of your 1RM rest 2 minutes 1 x 80% of your 1RM rest 2 minutes 1 x 90% of your 1RM rest 2 minutes 1 x 101-105% of your 1RM (make sure you hit a PR here even if it's by 1lb) rest 3-4 minutes more if needed then 2-8% depending on ....

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  • 3-11-17... WOD

    3-11-17
    Strength:
    OHP, while resting complete sets of auxiliary work MetCon:
    "Fran" 21-15-9 Thrusters Pull ups for time ....

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  • 3-10-17... Action Is Key...

    “Any action is often better than no action, especially if you have been stuck in an unhappy situation for a long time. If it is a mistake, at least you learn something, in which case it's no longer a mistake. If you remain stuck, you learn nothing.” ? Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment One of the things that gets me most with our clients, is we make recommendations on nutrition or training principles etc, and the person comes up with all kinds of excuses why they can't do what we are suggesting. I can't follow the nutrition for this weekend because it's my birthday. I can't workout this week because I have some event that morning. It honestly ....

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  • 3-9-17.... The Secret Formula For Success..

    Did you know there is a magic formula for success in your health and fitness? It's a very complicated mathematical equation. Here's the equation: C(x) + C(c) = R 2 Now what does that mean? C= consistency X= 3 or more c= compliance R= results So consistency multiplied x multiple times a week + consistency multiplied x compliance of the program = your results squared. We've written the plays for you. Show up, be consistent, stay consistent both in showing up and training and following the other guidelines we give you, and you'll see tremendous success in our program. It's really that easy. Have a great week! 3-9-17
    Strength:
    Front squat, while resting complete sets of ....

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  • 3-8-17... This is Coming March 25th....

    Our Amazing 12 Program is starting March 25th! Here's what you'll get: - 5 Semi private training sessions per week. This is 60, 75-90min coached sessions in 12 weeks - The group will be no larger than 4 people in a class, so it's very hands on - The Amazing 12 Training system which is adjusted for any fitness level and has transformed thousands of people all over the world - The Amazing 12 Four Phase Nutrition System that shows you how to manipulate your food intake to lose fat and keep it off for good - A private Facebook group where you'll have dedicated coaching to motivate and support you - Home work to do on your own that will accelerate your fat loss - A professional photo ....

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  • 3-7-17... Our Goal As Coaches....

    As we always have beginners and new people joining our program I feel like this is a topic I should address. Our job as coaches at CFB is really 3 fold... 1) To make sure you're moving safely, effectively, and efficiently, in that order. This is to mitigate the possibility of injury and promote the effect that we want from the workout. Many times people have issue here, but typically the issues lie with two things. Number 1 is fear. We as humans are so afraid of looking stupid, or so worried about not knowing anything that we don't seek out help. Call it fear, call it pride, it all boils down to ego. We as coaches are here to answer questions. It's a major part of our job. We also ....

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  • 3-6-17... Priorities...

    I hear many stories all the time about why a person can't get in shape, or why a person can't eat healthy, or why a person can't train consistently. **Warning** Real Talk coming... The truth of the matter is this, you can't do it, because you haven't made it a priority in your life. You've got plenty of justifications of why you can do other things like, drink beer on the weekends, or go duck hunting in the fall, or go to Cancun for a week in the summer. You can insert anything in here. But in reality you've made those things a priority over your health. I'm not saying it's good or bad, or right or wrong. All I'm saying is if you actually wanted to do it, you'd make it a priority and do ....

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  • 3-4-17... WOD

    3-4-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    400m run KB Swings x 25 Burpees x 15 3 rounds for time 22 minute cut off ....

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  • 3-3-17.... How Do You Face Adversity?

    I wrote these words a year ago, and I think they still hold true today.... "Storms make trees take deeper roots." - Dolly Parton Have you faced adversity recently? How did you deal with it? Did you take a victim mentality? Did you decide whoa is me? OR Did you face it head on? Embrace the challenge? Lean in, and dig deep to grind through? Adversity is important in life. What I love about training is that when you train hard, it makes adversity seem not so bad. It makes large things seem smaller. It makes hard things seem easier. So I want to urge you in the gym to go as hard as you can. Embrace the difficulties. We call it embracing the suck! Enjoy the tribulations. Then when real ....

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  • 3-2-17.... What's Your Vision?

    Since I just turned 35 years old, I've been doing some self reflection. I think it's really important to have vision and know where you're going. I think it's important to ask yourself a few questions: What's your vision for yourself? Are you actively working on visualizing what you want? What do you want to achieve in life? What do you want to achieve in fitness? What is driving you to fulfill those visualizations? Hellen Keller once said, "The only thing worse than being blind is having sight but no vision." It's critical for your success to have a vision of what you want to achieve. Here's a great link from Jack Canfield on how to create a vision board. You should spend time ....

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  • 3-1-17.... 35 Years Old!

    Today I turn 35 years old. I'm in the best physical shape of my life. Which has been a life long struggle for. I'm also running a business that is changing thousands of lives and for that I'm grateful! It's been a crazy year, but I've got some good things going on that I'm excited about. Arnold has always been a hero of mine. His work ethic is insane, and his level of success is due to his tenacity and failure to quit. I hope this gets you fired up today! <br _moz_dirty="" /> 3-1-17
    Strength:
    Back squat, while resting complete sets of auxiliary work MetCon:
    21-15-9 Push Press Pull Ups ....

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  • 2-28-17...

    2-28-17
    Strength:
    OHS Skill:
    Push Ups x 1 min Sit Ups x 1 min Mountain Climbers x 1 min Jumping Lunges x 1 min 1 min Rest 3 rounds ....

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  • 2-27-17... The Real You

    This video was from our recent A12 Certification. We are so excited not only to offer this program but to be a part of something so fantastic. When Paul gave this talk, I literally left the room after with tears in my eyes, because it's exactly how I feel about everything that we do at CFB. We know who the real you is, we see YOU for who YOU really are, and it's our mission to help you see YOU. I'm so grateful that you're here, and fired up to see what we can accomplish together! 2-27-17
    Strength:
    Dip clean and jerk MetCon:
    Wall Balls x 40 500m row Wall Balls x 30 400m run Wall Balls x 20 1000m row Wall Balls x 10 800 m run <!--td ....

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  • 2-25-17... WOD

    2-25-17
    Strength:
    Clean and Jerk MetCon:
    Power Clean x 2 800 m run Power Clean x 4 400 m run Power Clean x 6 200 m run Power Clean x 8 100 m run Power Clean x 10 50 m run for time ....

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  • 2-23-17... Don't Should On Yourself...

    Don't should on yourself. Do you should on yourself? What do I mean by that? Do you get way down on yourself if you don't do something you "should" do? The other day I had a conversation with a member who was shaming herself for "falling off the wagon." Guys and gals, we are all human. We are not perfect. In fact, we are perfectly imperfect. Sometimes we fall off. It doesn't make you a bad person. It doesn't mean you're a failure in life. All it means is that you made a few choices that moved you a bit away from your goals. In the grand scheme of things, if you continue to make most of your choices moving you towards your goals you will still come out on top. Now you do pay us to hold ....

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  • 2-22-17... Anchors and Motors..

    There are two types of people in this world, anchors and motors. The anchors are the nay sayers. They drag you down. They tell you that you can't do it. They are the ones telling you to take it easy. Take a break. Why are you working so hard? Why don't you relax? Have a cookie. It's just one bite. You don't have to eat like that all the time. You're going to hurt yourself. The list goes on and on. Usually these people are the most dangerous to you because they are the ones close to you. Many times they genuinely care about you, they are just showing care by expressing their own self doubt. These people will drag you down. They instill doubt in you, and many times can actually cause you ....

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  • 2-21-17... Doubt....

    "Doubt is the most insidious form of mental terrorism." - Grant Cardone I've been reading Grant Cardone recently. His book, Be Obsessed or Be Average is really great. I wholeheartedly believe this quote. We are so limited by our doubt. As soon as we doubt something, we'll miss. As soon as the idea that we can't creeps in, we'll be right. This holds true to training. This holds true to lifting weights. This holds true to working. This holds true to starting a new venture in business or a new job, or even searching for a new job. When doubt creeps in, it more so than not becomes a self fulfilling prophesy. You need to believe you can achieve, and then go out there and execute. Where ....

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  • 2-20-17.... Making Time...

    "You can make time, or you can make excuses, but you can't make both at the same time." - Grant Cardone When I read this quote it really stuck out to me. I hear it all the time. "I don't have time to do that." "I can't make it to the gym, I don't have time." "I can't cook healthy, I don't have time." The list goes on and on. The reality is, we ALL have 24 hours in a day. We are all busy. We make time for what our priorities are. If your priorities are watching another episode of Walking Dead, you'll make time for that. If your priorities are going out to eat, you'll make time for that. If your priorities are, working out and eating healthy you'll make time for that too. I'm not saying ....

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  • 2-18-17...WOD

    2-18-17
    Strength:
    Snatch Balance Snatch Pull MetCon:
    OHP x 15 250m row OR 100m run (coach's choice) 12 min AMRAP
    ....

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  • 2-17-17... Rules For Success

    There's some great rules of success here. This is worth your time! 2-17-17
    Strength:
    Dip Clean and Jerk MetCon:
    Squat Clean and Jerk x 5 400m run 4 rounds for time ....

    Read more
  • 2-16-17.... Thank You!!!

    We had an amazing Bring A Friend Event!! We got to meet tons of your friends and loved ones, and we are so grateful for that opportunity! Thank you so much for loving us well, and sharing our community with your loved ones. Our hope is that they had an amazing time, and we'd love to see them back in our regular classes. If you have a friend who is interested in joining, tell them, we'd love to have to the opportunity to sit down and chat with them about their goals, and let's see if we can come up with a plan to help them reach them. Again thanks to every one of you! 2-16-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Toes to bar x 10 HSPU ....

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  • 2-15-17... Last Chance This February!

    What's holding you back? What's preventing you from reaching your goals? Usually it's one of three problems... 1) You don't know what to do to get you in the best shape possible. You try all these different programs, hopping from one thing to the next looking for the next big thing, and many of those things are unsustainable. Which leads us to problem number 2.... 2) You don't know how to combine all the components required to create a healthy life style change. We shoot for the short term, but we don't know how to make things long term and sustainable, so something may work short term, but isn't a sustainable life style change. This usually results in minor progress on the front ....

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  • 2-14-17... Sharing Is Caring....

    Happy Valentines Day! One of our goals at CFB is for our place to provide community for you. We want CFB to be your third place, the place outside of work and home where you love to go. One of the things you can do help build that community and family feel is to bring your friends and family here. This week is your perfect opportunity.... Yesterday, today, and tomorrow is our Bring a Friend Event. Bring your friends, loved ones, neighbors, enemies anyone and everyone you know. Let's show them how much you your gym. One of the biggest compliments you could give us, is to bring your friends. If you love what we do, invite them to come with you. Let's share the love and pack the house! ....

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  • 2-13-17... It's Bring A Friend Day!!

    Andy Savage is a pastor at High Point Church. Although he hasn't been in much lately, he has been a client, and trained with us for about 5 years. He loves what we do and always speaks very highly of our program. When we started the World's Best Bootcamp program he mentioned it to people, and Krystal Durfee decided she wanted to be a part of it. When Krystal started her first camp, she just wanted to finish it. She didn't do any of the nutrition, and she complained a lot about how hard the workouts were. She saw great results in the first camp and decided to do the second camp. This time she focused on the nutrition aspect of it as well as the training and saw even better results. ....

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  • 2-10-17...

    2-10-17
    Strength:
    Tall Cleans Clean Pulls MetCon:
    Push Ups x 1 min Pull Ups x 1 min Sit ups x 1 min Squats x 1 min 3 rounds for total reps ....

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  • 2-9-17...

    2-9-17
    Strength:
    Clean and Jerk MetCon:
    Deadlift x 10 HSPU x 10 200m run 15 minute AMRAP ....

    Read more
  • 2-8-17...

    2-8-17
    Strength:
    OHS MetCon:
    GHD Sit Ups x 50 Man Eaters x 25 Sit Ups x 50 Mountain Climbers x 25 TTB x 50 for time ....

    Read more
  • 2-7-17...

    2-7-17
    Strength:
    OHP, while resting complete sets of auxiliary work MetCon:
    Dumbbell Thrusters x 15 Burpees x 15 Box Jumps x 15 3 rounds for time 18 min cut off ....

    Read more
  • 2-6-17...

    2-6-17
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    400 m run KB Swings x 30 4 rounds for time 20 min cut off ....

    Read more
  • 2-4-17....WOD

    2-4-17
    Strength:
    Snatch MetCon:
    500 m row or 400 m run (coaches will assign) Hang Squat Clean x 15 AMRAP 15 min ....

    Read more
  • 2-3-17.... What Motivates You?

    If you haven't seen this before, this is a fascinating talk about motivation and what we really are motivated by. 2-3-17
    Strength:
    Back Squat, while resting complete sets of auxiliary work MetCon:
    "Helen" 400m run KB Swings x 21 Pull Ups x 12 ....

    Read more
  • 2-2-17... It's That Time Again!

    Happy February! This month we are doing an awesome event called Feel The Love Event! We are so excited to give YOU the opportunity to show your friends how awesome you are! February 13th, 14th, and 15th ALL CLASSES you can bring your friends to CFB to try out classes!
    It doesn't matter which class, it also doesn't matter if they come more than once. We want to give you the opportunity to share with them what you do, and we are stoked about what a great time this is going to be! Invite your friends, and let's have an amazing week! 2-2-17
    Strength:
    Snatch Balance Snatch Pull MetCon:
    Hang Power Snatch x 5 OHS x 10 TTB / KTE x 15 500m row 3 rounds for time ....

    Read more
  • 2-1-17... Perfect Effort...

    One of our core values at CrossFit Bartlett is to always give perfect effort. I want to talk a second about what that means, but first I want to tell you the reason why we need to discuss it. What we do is hard. The workouts are difficult. In fact, the more in shape you get, the harder the workouts get. It doesn't get any easier. In reality, you wouldn't want it to because if it got too easy you'd get bored, stop progressing or worse, quit. WE ALL STRUGGLE. I struggle every day in the workouts. Yes, I do the same workouts you do. The beauty of what we do is it's infinitely scalable. Which means, we adjust the workout to get you the response we want. We train for life, so it's about ....

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  • 1-31-17.... Entitlement....

    Entitlement is optional... Adapted from a blog from Seth Godin. Entitlement is something we choose, and we rarely feel benefit from choosing it. For example, We can choose to be grateful that we had a life saving surgery, or we can choose to feel entitled to less of a scar and better bed side manner from our doctors. We can choose to be excited about new opportunities or we can feel entitled and jaded because those new opportunities didn't fit into our construct of what we wanted. Entitlement gets us nothing but heart ache and resentment. It steals the joys of gratitude. Gratitude is also a choice, and it's just as valid. Gratitude doesn't cost anything more, and actually pays ....

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  • 1-30-17.... Open Gym....

    One of the services we decided to offer from our recent quarterly planning was the concept of an Open Gym Time. There will be more information to come about how it'll be set up. We are having an information meeting for anyone interested in open gym Saturday February 4th at 10AM. Immediately following that meeting will be our first open gym. We are excited to be able to offer this to you! 1-30-17
    Strength:
    Bench Press, while resting complete sets of auxiliary work MetCon:
    1 min on ; 30 sec off Rowing for meters x 4 rounds Burpees x 4 rounds Sit Ups x 4 rounds score is total number of reps ....

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  • 1-28-17...WOD

    1-28-17
    Strength:
    OHP, while resting complete set of auxiliary work MetCon:
    Thrusters x 10 (fran weight) Box Jumps x 10 100 m run 12 min AMRAP ....

    Read more
  • 1-26-16... Gathering Strength...

    p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; color: #181818; -webkit-text-stroke: #181818} span.s1 {font-kerning: none} “Vires acquirit eundo" Latin for: We gather strength as we go Strength in any endeavor is a direct correlation of time spent working on that strength. If you want to be stronger emotionally, work on yourself. If you want to be stronger physically, lift heavy things. Where in life do you need to get stronger? Are you working to make yourself stronger? OR Are you accepting weaknesses as reality? 1-26-17
    Strength:
    Front Squat, while resting complete sets of auxiliary work ....

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  • 1-25-16... Progress not perfection...

    "Think progress, not perfection." - Ryan Holiday, The Obstacle Is the Way Too many times we get caught up in this idea of perfection. Many times perfection becomes paralyzing. We struggle so much with the idea that we can't be perfect, that we don't do anything at all. It's what keeps us from trying new things. It's what keeps us on the couch. It's what's easy to default back to, the safe, the comfortable. We can't be perfect, so why try? We forget that when we learned to walk it took thousands of tries before we perfected it. Thomas Edison failed thousands of times before he invented the light bulb. Your goal should always be progress. Progress towards your goals, and everything ....

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  • 1-24-17... Thinking A - Z....

    I'm reading this book called, The Obstacle is The Way, by Ryan Holiday. One of the things he said struck me pretty heavy and I thought it'd be prudent to discuss in our setting. He said we are such A to Z thinkers that we begin fretting about Z and become overwhelmed. We fail to look at B through Y. Meaning, that we fail to realize that there are tons and tons of steps to get from A - Z. If you want to drop 6 pants sizes, you must first drop 1 pant size. It may take you a year to get to 6 pant sizes. Instead of focusing on that. It'd be much better to focus on the one habit you can implement this week to progress you towards your goals. Don't look at Z, look at step B. What's ....

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  • 1-23-17.... Happiness..

    "Happiness is an inside job." - Larry Winget I run into this all the time with people. If I could just make a little more money, I'd be happy. If I could lose 10lbs, 20lbs, 30lbs, 100lbs, then I'd be happy. All these things are moving goal posts. Guess what? You will never be happy if you rest your happiness on things. Happiness is a decision. It's an inside job. It's an internal decision to be happy with what you have. Goals are great, and necessary, but don't bank your happiness on them. Bank your happiness on who you are. Set your goals, love the process, be happy with every part of it. Make your happiness internal, not external. That is where you'll find true joy. ....

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  • 1-21-17...WOD

    1-21-17
    Strength:
    OHS MetCon:
    "Karen" 150 Wall Balls for time
    ....

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  • 1-19-17... Create Your Momentum...

    If you want momentum you have to create it. Too many people sit around waiting for something to happen to them. If you want to see positive change you've got to get up and do things that move that ball forward. Momentum begets momentum. What that means, is that once you get started working hard, creating that momentum, that will carry you through and create more momentum if you take advantage of it. Don't just sit around and wait to be inspired. That will never happen. You have to get up and work at it. When it sucks. When it's inconvenient. When you don't want to. No matter what.... Create your own momentum right now by getting up and getting started. See you at the gym. ....

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  • 1-18-17... Effort...

    "The only thing you can really control is effort." - Mark Cuban I recently read Mark Cuban's, (owner of the Dallas Mavericks), book. This is quote that really stuck out to me. It's so applicable in all areas of life. There are so many external factors that negatively impact what you're trying to do. Literally one of the only things you can control is effort. Your effort on any endeavor should never be less than your best. In training, that means going as hard as you can in the workout. That means giving effort to all the other things that support your training. In your job, that means showing up on time. Doing above and beyond what's required of you. Searching out ways to be more ....

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  • 1-17-17... Persist and Resist....

    If you want to be successful in anything difficult in life two things have to happen.... 1) You must Persist In order to master anything. Be successful in anything. Bear fruit from your effort. You MUST persist in that effort. Give it the good ole college try. That doesn't mean 2 days, that doesn't even mean a week. That means persist with enough time to get results. In a fitness regiment, that's at least 3 months of solid effort. Now let's define solid effort. What do we say all the time? 3 is key right? If you want to be successful here, and I mean really be successful here, show up 3 times a week for at least 3 months. That doesn't mean that it's the end of the world if you only ....

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  • 1-16-17... The Best is Through..

    "He says the best way out is always through. And I agree to that, or in so far As that I can see no way out but through--" - Robert Frost, A Servant of a Servant (56-58) I heard this quote the other day and it made a lot of sense to me with what we do. Many times the struggle is real. We don't want to work hard. We don't want the struggle. It seems easier to just quit. It seems easier to not go today. In reality, is it any easier? Is it easier to quit? Is it easier to not go? What are the repercussions? What does it do for you physically, mentally, and emotionally when you don't show up? Better yet, what does it do for you when you do? It's always a choice. I think no matter what ....

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  • 1-14-16....WOD

    1-14-16
    Strength:
    High Hang Clean and Jerk MetCon:
    Deadhang Chin ups x 15 Push Press x 15 400m row 4 rounds for time ....

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  • 1-13-17.. Which Wolf Do You Feed? revisited

    Originally Posted August 25th, 2014 An Old Cherokee Tale of TwoWolves
    One evening an old Cherokee Indian told his grandson about a battle that goes on inside people. He said, "My son, the battle is between two wolves inside us. One is Evil. It is anger, envy jealousy, sorry, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. "The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith." The grandson thought about it for a minute and then asked his grandfather: "Which wolf wins?" "The one you feed." Notice any of those things in yourself? Do you ....

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  • 1-12-17... Avoid The Crabs revisited...

    Originally Posted: 6-29-15 I read this story recently that I thought was very interesting... Crabs have really great dexterity and can climb out of almost anything. I'm not sure if this story was about a certain breed of crab or if this is true for all crabs, but this particular crab trap just has a hole cut in the top. The fisherman puts food in the container and the crab will climb in to eat the food. The crab could easily climb out but it doesn't because the food is there. Soon other crabs see the food and start following suit. Eventually, even though the food is gone, more crabs will continue to pile into the trap because they see the other crabs there, and they don't want to miss ....

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  • 1-11-17... Dance In The Rain revisited

    Originally Posted: 9-6-16 This past weekend I took the kids to see my grandparents (aka my parents since they raised me) in Pensacola, Florida. Technically they live in Foley, Alabama now, but it will always be Pensacola to me. Anyway, one of the thing I promised the kids we would do is go to the beach. We were only here for a brief trip. The first day we were here it rained all day. We had planned a cookout that day so it wasn't a big deal, and we hung out with family all day. The next day promised to be better. When we woke up and checked the whether the next day all was good, 84 degrees, sunny, 10% chance of rain. #perfect. Until, it started raining. Ugh! There goes the plans again. ....

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  • 1-10-17.. Fail Every Day revisited

    Originally posted on: March 24, 2011 Fear of failure, many times, stagnate your results. There are quite a few people sitting at home right now, who are not working out because they have a fear of failing. There are quite a few people at the gym, who rest on their bands, or don't put extra weight on the bar for the same reason, fear of failure! I'm here to tell you it is ok to fail. If you push yourself hard, you may even surprise yourself and succeed. Failing is something that should be celebrated! In fact, I try to fail everyday. When I do a workout, I try to push myself as hard as I can. I try to put as much weight on the bar as I think I can handle. Many times I fail. Many ....

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  • 1-9-17... Being Someone's Catalyst for Change Revisited...

    Originally Posted May 19th, 2014 This past Friday, I did the Running of the Rams 5K with the gym. More importantly though, I ran it with my daughter..... she's 4. She has seen me workout in the past, and she loves to run. We run all over the place. We run in the yard. We run down the street. We run circles in our living room..... in fact one time we ran 1/2 a mile in our living room. We call it fun runs. I have been blessed enough and have worked hard enough to be able to keep up with her, but more importantly, by setting the example, she equates exercise to fun. To me it's such an epiphany. If I do something all the time, and work to where I enjoy it, then I can set the example for ....

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  • 1-7-16...WOD

    1-7-16
    Strength:
    Dip Clean and Jerk MetCon:

    Push ups x 12 KB Swing x 21 Double Unders x 30 or 100 singles AMRAP 15 minutes ....

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  • 1-6-17..1>0 revisited

    Originally Posted: 8-24-16 1 is greater than 0..... What does that mean? It means that doing 1 thing is greater then doing nothing. Many people get wrapped up in and overwhelmed trying to look at the big picture. In reality it's the little thinks that make so much difference. In our setting, showing up can be that. Showing up is greater then not showing up. If you show up you're going to accomplish something and that something is much greater than doing nothing. Trying 5lbs heavier on the weight. Those 5lbs are much greater than not trying, even if you fail. 1 > 0. Even if you can't show up to the gym one day, do something. 1 > 0. We get so caught up in the fancy, we want ....

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  • 1-5-17... What Weight Are You Pulling? revisited...

    Originally Posted: 9-7-16 Yesterday we did a workout that involved pulling a sled 100m, then after pulling the sled we ran a 400m run. While doing the workout this idea of the blog came to me. Yes I know, I'm a nerd and think of blogs while working out, (it's usually me trying to take my mind off the pain I'm enduring). Anyway, there was a pretty neat order of events that happened while doing the workout. Round 1: I came out of the gates hard and was able to finish heavy sled drag in like 40 seconds. When I dropped the sled and took off for the 400m run, my legs felt super springy. The 400m came easier than normal, and before I knew it I was done with that run. My split for that 400m ....

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  • 1-4-16... Addicted to The Result revisited...

    Originally Posted: 9-30-16 How bad do you want it? Those results you imagine. What are you doing to set yourself up to win? Guess what guys and gals, you don't have to love the work. Sometimes the work is hard. Sometimes it down right sucks. Sometimes you don't feel up to it. Sometimes it's all you can do to get out of bed that morning. Sometimes you want to eat the freaking ice cream. Sometimes you want to skip workouts. Sometimes you don't want to do the work. The difference between those that are ultimately successful and those that aren't is that you don't have to love the work. Sometimes work is just work. The difference is that the ones who are successful do the work even when ....

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  • 1-3-17... Your Offensive Line Revisited 2017...

    Originally posted: 12-4-2012 I LOVE football! As many of you know, I worked in college football for a couple of years with Texas A & M and the University of Oklahoma. When I was at OU we won back to back conference championships. It was awesome to be a part of a championship calibre team. Anyone who has ever worked in team sports especially high calibre team sports knows that one person can not win a championship. If you are at a high school one star kid can help push a team over the edge, but in higher level athletics everyone is involved in the championship. Usually the quarterback gets most of the attention and accolades. Of course it's an important position, they have to ....

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  • 1-2-17... Happy New Year!! The 12 Reasons to NOT Train With Us Revisited...

    On the day when so many people are turning over their New Year's Resolutions, I thought I'd post one of my favorite blogs about why not to train us. Originally posted on: May 31st, 2011 12 Reasons Not to Train With Us:
    When the gym first started I had a mindset that I needed to please everyone. My thoughts then were that CrossFit is for everybody. I fully believed that anyone could benefit from CrossFit, and what we at CrossFit Bartlett had to offer. We were hungry. We needed members. I felt like I needed to sell everyone. As I've grown as a coach and a more established brand, I've realized that my thoughts were close but not quite right. Although everyone CAN DO CrossFit, CrossFit ....

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  • 12-31-16... End, Beginning, Middle revisited ...

    Originally Posted: September 28, 2011 In the book the,War of Art by Steven Pressfield, he discusses many things that I believe I will blog about, but one point that I thought was interesting was how authors start a book. Many times, authors will write the ending first. If you have the ending done, then you can keep that in mind when writing the rest of the book. It gives you a direction to go to, and a finale that you need to reach. The second thing that authors usually do is write the beginning. They set up all the story lines and characters and give the book a sound opening all while keeping the ending in mind. Finally, they fill in the middle of the book. The plot unfolds, but ....

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  • 12-30-16...The Two Biggest Contributors to Frustration revisited

    Originally posted: 10-24-16 I took a brief hiatus from writing. I've had a lot going on. I was out of town, then when I got back I started a new schedule with my kids, so it's been an adjustment. Today I want to talk about the two major contributors that lead to most people's frustration in any endeavor. Those two are: Impatience and Unrealistic Expectations Think about it for a moment... Any frustration that you have can likely be boiled down to one or both of the factors. For example, you're frustrated with your fitness level, but you've only been working out for a month. Why haven't you dropped 30lbs yet? If you're frustrated there, than you likely are being impatient. It takes ....

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  • 12-29-16.. The Tetris Effect revisited...

    Originally Posted: 12-6-2012 This is the author of an amazing book called the, Happiness Advantage. I highly recommend this book. The idea is if you keep doing the same things your brain will start focusing on those things. This has amazing implications for your life. At CFB if you keep focusing on health and hanging out with people that focus on health, you will be more inclined to see things that are healthy and stay away from things that are unhealthy. Coincidentally, the opposite is also true. The key is to surround yourself with people that are focused on health. Read magazines that focus on health. Study videos of healthy habits. Read our blog. Talk about the things that we talk ....

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  • 12-28-16....Rate Limiting Factor Revisited

    Originally posted: August 21, 2011 Wikipedia defines the rate limiting factor also known at the rate determining step as: A chemistry term for the slowest step in a chemical reaction. The rate determining step is often compared to the neck of a funnel; the rate at which water flows through the funnel is determined by the width of the neck, not by the speed at which water is poured in. In similar manner, the rate of reaction depends on the rate of the slowest step. Click here for the full definition Why am I talking about chemistry? Everyone in the gym has a rate limiting factor in their performance. Everyone has something that is holding them back from what they could possibly ....

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  • 12-27-16.. The 5 Lessons I Learned From Murph revisited...

    Since we are doing the workout Murph on today, I thought it'd be fun to revisit this blog that I thought of while doing Murph one time. After doing the workout I hope that it makes sense to you, and it's an enjoyable read. Originally posted: 6-1-2014 The other day was Memorial Day and we did a workout called Murph, you can see the story of the workout here ! Essentially the workout consists of: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run for time Yes this workout is a beast. Yes it takes a long time. etc etc. While doing this workout I had a lot of time to think.... yes it takes that long, and I came up with the idea for this blog post. You can learn a lot of lessons in ....

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  • 12-26-16.. 1% Rule revisited

    Merry Christmas! Originally posted on April 2, 2011 1% Rule If you've been here for awhile, you've probably heard me mention this rule. I first read about it in a book called "Raving Fans" by Ken Blanchard and Sheldon Bowles. If you work in a customer service industry, which I believe every business is, this book is worth the 2 hours it'll take you to read it.... now back to the 1% rule. When I read this rule I felt that it was so good, I try to apply it to every aspect of my life, but especially in CrossFit. The rule is try to improve by small increments always.... specifically by 1% a week. If you improve by 1% a week, at the end of a year you've improved 52% in simple math, if ....

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  • 12-23-16... Today I Walked revisited

    Originally Posted: 9-20-16 Today I walked, but I'll get into to what I mean by that in a minute. Today I did the workout Kelly. I didn't get a chance to do it last week, so I came in to the gym today to make it up. If you don't know, the workout is: 400m run 30 Box Jumps at 24 inches 30 Wall Balls at 20lbs 5 rounds for time I'm not sure what my PR was for that workout since for some reason I didn't write it down. I'll go over in another article why it's critical to journal your progress, but suffice it to say I didn't have a baseline to work from. I did however had a top time on the board, so that's what I based my expectations on. I knew that the top time the other day was 25:58, ....

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  • 12-22-16..Key Stone Habit revisited

    Originally posted 12/15/14 Key Stone Habit revisited You ever heard of a keystone? “A keystone is the wedge-shaped stone piece at the apex of a masonry vault or arch, which is the final piece placed during construction and locks all the stones into position, allowing the arch to bear weight.
    Although a masonry arch or vault cannot be self-supporting until the keystone is placed, the keystone experiences the least stress
    of any of the voussoirs, due to its position at the apex.”- Wikipedia. Swiping that idea via a concept in Charges Duhigg’s awesome book “The Power of Habit,” A Keystone HABIT, then, is just like the keystone in an arch, but instead of ....

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  • 12-21-16...24 Hours In A Day.... revisited

    Originally posted: 4-11-16 There are literally 24 hours in a day. How do you spend your time? The most successful people in the world are very efficient with the use of their time. Bill Gates, Oprah Winfrey, etc. all only have 24 hours in a day, yet they get so much accomplished in that time frame. How can you get more accomplished? Let's break it down... Divide your day into chunks of time. Sleeping, Work, You time, Family time That's really the 4 main category blocks for most of us right? Sleeping 8 hours - This one is self exclamatory some need less sleep some need more sleep but it's still time that has to be accounted for. You time 3 hours - Most people don't think about time ....

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  • 12-20-16.. What Kind of Questions Are You Asking Yourself? revisited

    Originally posted: 2-15-16 Whenever anything happens to us, we typically ask 3 questions of ourself. Can you guess what they are? The first question is typically, "Why me?" We try to play the victim. Why is this happening to me? Out of all the people in the world, why did this one thing have to happen to me? You know how the song goes, you've sang it to yourself before. The second question is typically, "Who cares?" We try to be a victim here too. Nobody cares about me. Who would care about this problem. Etc. The last question we ask ourselves is typically, "What's the point?" We mope around thinking whoa is me, what is the point of all this nonsense? Why do we need to keep on ....

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  • 12-19-16... Taking Ownership Revisited

    Hey guys, I'm going to be out of town for a couple of weeks, so I'm going to do what I do every year for the blogs.... Every year at this time of year, I repost some of my all time favorite blogs. Many of these have been written over the years and have served people well. Chances are if you haven't been here for 5+ years you may have missed them, so I'm reposting. I hope that you enjoy this time of year, as the world comes to a bit of a slower pace for at least a couple of weeks. Have fun training and Happy Reading! PS: Merry Christmas Taking Ownership: Originally posted 3/9/16 I hear many stories all the time about why a person can't get in shape, or why a person can't eat healthy, or ....

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  • 12-17-16...WOD

    12-17-16
    Levels Testing MetCon:
    “Filthy 50” or “Dirty 30” 50 or 30 reps of each: Box Jumps (24/20) Jumping Pull Ups KB Swings Walking lunges (total) Push Press (45/35) Back Extensions Wall Ball (20/14) Burpees Double Unders ....

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  • 12-16-16.... What Do You Focus On?

    What do you focus on every day? What are your rituals? How do you improve your life through quality focus? 12-16-16
    Levels Testing MetCon:
    “Nancy” 400m run OHS x 15 5 rounds for time ....

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  • 12-15-16... Thank You.....

    I just wanted to stop and tell you thank you for an amazing Bring A Friend Event! We got to meet tons of new faces, and we are so grateful for the opportunity to introduce anyone to what we do. So thank you from the bottom of my heart! We love you, and we are so grateful for the amazing opportunity to have your trust, and to be able to provide fitness solutions for you! 12-15-16
    Levels Testing MetCon:
    5K Run ....

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  • 12-14-16... Last Chance....

    What's holding you back? What's preventing you from reaching your goals? Usually it's one of three problems... 1) You don't know what to do to get you in the best shape possible. You try all these different programs, hopping from one thing to the next looking for the next big thing, and many of those things are unsustainable. Which leads us to problem number 2.... 2) You don't know how to combine all the components required to create a healthy life style change. We shoot for the short term, but we don't know how to make things long term and sustainable, so something may work short term, but isn't a sustainable life style change. This usually results in minor progress on the front ....

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  • 12-13-16... Sharing Community....

    One of our goals at CFB is for our place to provide community for you. We want CFB to be your third place, the place outside of work and home where you love to go. One of the things you can do help build that community and family feel is to bring your friends and family here. This week is your perfect opportunity.... Yesterday, today, and tomorrow is our Bring a Friend Event. Bring your friends, loved ones, neighbors, enemies anyone and everyone you know. Let's show them how much you your gym. One of the biggest compliments you could give us, is to bring your friends. If you love what we do, invite them to come with you. Let's pack the house! Hope to see you there! 12-13-16
    ....

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  • 12-12-16... It's Bring A Friend Day!!

    Today is Bring a Friend Day!!! We are so excited to meet your friends and see what we can do to share an awesome experience with them! Let's pack the house and show them how awesome you are! If you want to share some things with your friends, here's a link to our testimonials page that you can share with them... Click Here! 12-12-16
    Levels Testing MetCon:
    Dumbbell Thrusters x 100 At the top of each min do 5 burpees for time ....

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  • 12-10-16... WOD...

    12-10-16
    PR Testing:
    Rack Jerk or Make Up Testing MetCon:
    Burpees x 10 Wall Balls x 10 500m row AMRAP 15 minutes ....

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  • 12-9-16... The Greatest Compliment You Can Give Us...

    If you love what we do, one of the biggest compliments you could give us is sharing your experience with your friends, and what better way to do that then with our Bring a Friend Event. This is 3 days where you can bring your friends in and show them just how awesome you really are. We want to share the love this holiday season and we want to pack the house with your friends. Whether you realize it or not, people are watching you, and they're envious of what you're doing. They think they can't do it. They think it's too hard. This is your chance to show them that they can do it. You can be the catalyst for life change in someone else. What an awesome opportunity it is for you to change ....

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  • 12-8-16... How One Invite Can Change A Life....

    Andy Savage is a pastor at High Point Church. Although he hasn't been in much lately, he has been a client, and trained with us for about 5 years. He loves what we do and always speaks very highly of our program. When we started the World's Best Bootcamp program he mentioned it to people, and Krystal Durfee decided she wanted to be a part of it. When Krystal started her first camp, she just wanted to finish it. She didn't do any of the nutrition, and she complained a lot about how hard the workouts were. She saw great results in the first camp and decided to do the second camp. This time she focused on the nutrition aspect of it as well as the training and saw even better results. ....

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  • 12-7-16... Is Your Desire Holding You Out?

    I've been reading this book called the Subtle Art of Not Giving a F---. There is some great wisdom in this book, so if the F word doesn't bother you, I recommend it. One of the quotes from the book which I found interesting is this.... “The desire for more positive experience is itself a negative experience. And, paradoxically, the acceptance of one’s negative experience is itself a positive experience.” It's interesting but the more you focus on what you don't have the more what you don't have is brought to reality for you. This can be a good thing and a bad thing. It can be good in a way, IF it creates the desire to change it and motivates you to change it. Where ....

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  • 12-6-16... You Never Know Who's Watching...revisited...

    I posted this video on Facebook a long time ago and wrote this blog because I was so humbled by the experience. I think it's still as relevant today as it was then.... I was doing the Push Up program from our World's Best Boot Camp, and when I turned around, I saw both of my kids mimicking me and doing push ups. I was really blown away because I started thinking about the huge opportunity that we are presented with being a member or staff at CrossFit Bartlett. Just by talking about what we do, showing pictures, and living our lives, we may have others watching who secretly want to do the same thing. Maybe they're scared. Maybe they don't think they can do it. Maybe they think they ....

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  • 12-5-16... Tons of PR's and New Faces...

    Holy smokes we've got a ton of great things going on! We just got through Thanksgiving and we are gearing up for an amazing December! We've had a ton of new people join in the last month, and we've also had a ton of "old" people or former members come back, so there's a big buzz of newness floating around the gym. Please, if you don't know someone introduce yourself and let's make some new friends! Also, I've seen some amazing PR'r going up from last week! Keep at it. I can't tell you how excited I am to see everything that we've got going on! 12-5-16
    PR Testing:
    Snatch MetCon:
    Power Snatch x 15 Box Jumps x 21 TTB/ KTE x 21 Power Snatch x 12 Box Jumps x 15 TTB/ KTE ....

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  • 12-3-16...WOD

    12-3-16
    PR Testing:
    Make Up Testing OR Pull Up MetCon:
    Barbell Walking Lunge on back x 200 meters Every 5 steps do 5 push press for time ....

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  • 12-2-16... What is Your Limit?

    The stuff that we do is difficult. Really difficult. If it were easy, everyone would be fit. We train for what we call broad general and inclusive fitness or general physical preparedness (GPP). That being said, the goal of our training is to be ready for anything life throws at you. The guy in this video is obviously specialized in endurance events, but he is also a Navy Seal. A Navy Seal must be physically ready for anything, so you can bet that he has a ton of general physical preparedness as well. In fact, many Navy Seals use CrossFit in their training specifically for that reason. I'm not sure if this guy does CrossFit plus running or not, but one can assume he does ....

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  • 12-1-16... "I Know My Limits" revisited

    Originally Posted: July 29th, 2014 I had a conversation with a person the other day about training and she said the most interesting thing to me, "I can't do that, I know my limits." This statement kind of blew me away a little bit, and really made me ponder it. Does anyone ever really know their limits? I don't think it's possible to know your limits. Nobody knows what you're capable of especially not you. If Michael Phelps knew his limits as a goofy looking unathletic kid who couldn't play sports, would he have won all those gold medals and be one of the greatest athletes of all time in swimming? What about Michael Jordan? He was cut from his high school basketball team. ....

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  • 11-30-16... The Cost of Failure...

    "The tiny cost of failure is dwarfed by the huge cost of not trying." - Seth Godin I believe this is a major cause of health problems in the US. Yesterday I wrote about self imposed constraints, but today I'm taking it a bit further..... Our Ego and fear of failure is causing us to stop from doing amazing things. Many people sit at home on their couch, they complain that they are unhealthy and want to get into better shape, but when afforded the opportunity they don't. Why? I believe in many cases it's because they're scared to fail, or they've tried and failed before. One of the keys to overcoming that fear is finding a support system that will not let you fail, or will at ....

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  • 11-29-16... Self Imposed Constraints...

    I know I've written about this before, but I deal with it so much it's on the top of my mind... a lot. It's the idea of self imposed constraints. What the heck is that you ask? It's when you make a conscious decision that you can not be any better at something, or that you absolutely can not do something. In our world, we talk to someone about what we do and their response is, "Oh I could never do that, because, (insert excuse here)." I know the excuse seems valid to that person, and that's not what I'm arguing. What I'm saying is that when you make a decision to give up.... when you make a decision that's the best you'll ever be, that's what I have a problem with. ....

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  • 11-28-16.... PR WEEK!!!

    This week is PR week. We are going to spend the next two weeks testing our maxes. The way this works is you start off with a light weight and warm up the lift. Then you need to add some weight and do a rep, rest appropriately and add some more weight. Here's a sample of percentages to work up to test your max if you have a previous max: Set 1: 50% of 1RM x 8 reps Set 2: 60% of 1RM x 5 reps Set 3: 70% of 1RM x 3 reps Set 4: 80% of 1RM x 1 rep Set 5: 90% of 1RM x 1 rep Set 6: Max test 102% ish of 1RM x 1 rep (aim for something that would be a PR but is definitely hitable) Set 7: Max test based off of previous lift Set 8: same as before It's important to build up the ....

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  • 11-23-16... 7 Years!!

    When we started CFB I was working two jobs full time. We started off in an 800 square foot space with 3 people. In 3 months we had 30 and had to move into a bigger building. That building was the building we are in now, and that month was November when we opened there. When we moved into that space, I had calculated out what I could get if I needed to sell my truck to pay the rent, and what I'd need to do in order to grow the business to where we wanted it to be. It was a leap of faith. But people like you, are the ones that have made the dream a reality and allow us to do the things we do, which is change lives. I'm so grateful for everyone that is a part of CFB, and we want to ....

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  • 11-22-16...

    11-22-16
    Strength:
    Front Squat, while resting complete sets of auxiliary work MetCon:
    1 minute on/ 1 minute off Double Unders/ Singles X 4 rounds 1 minute on/ 1 minute off Burpees X 4 rounds Score is total number of reps ....

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  • 11-21-16... Don't Forget Thanksgiving is This Week!...

    Hey Everyone, Don't forget that CFB will be closed Thursday, Friday, Saturday for Thanksgiving. We will have a Turkey Buster WOD on Sunday at 3PM. It'll be a lot of fun, make sure you come! Also, we are doing our Thanksgiving/ Anniversary Dinner after the WOD. Come celebrate 7 years with us, enjoy some fellowship, and let us feed you and thank you for being part of our amazing family! Have a great week! 11-21-16
    Strength:
    Snatch MetCon:
    100m run Deadlift x 10 Box Jumps x 10 AMRAP 12 minutes ....

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  • 11-19-16...WOD

    11-19-16
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    “Cindy” Pull ups x 5 Push ups x 10 Squats x 15 AMRAP 20 minutes ****We look straight ahead
    when we lift, never down or up**** ....

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  • 11-17-16... Managing Expectation and Defining Success..

    Many times we get frustrated with our progress. I think this roots in a couple of different issues. First off, have we done a good job managing expectations? Is it feasible to lose 50lbs in one month? The answer is, yes and no. It is possible to lose 50lbs in 1 month. It would be short term fix, highly unhealthy, and as soon as the month is over, you'd gain it all back plus some. So to do it healthy the answer is no. On the other hand, if you are very overweight, it is feasible to lose on average 2lbs a week. So, in 1 month that'd be about 8lbs. We typically don't look at the scale that often, as it's not a good indicator of progress, but for this example, you get what I'm saying. It's ....

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  • 11-16-16... Always Give Perfect Effort....

    One of our Core Value at CFB is to Always Give Perfect Effort. I was thinking about that the other day doing the JT workout. I haven't done hand stand push ups in awhile, and I don't think I was quite recovered from the bench press workout on Friday. Regardless, I went to this workout with full force. I didn't hit a personal record. In fact, I missed my PR by 6 minutes. That's an enormous margin. Many people would be highly upset with themselves for missing a PR by that much, and I have to admit I wasn't happy about it. I also had to scale the last 4 reps of the hand stand push ups because I physically had nothing left in me. But, I know why I didn't hit it. I can accept that. I know I ....

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  • 11-15-16... Hang in there.....

    Is there anything more difficult? Showing up day after day, putting in the grind, doing the hard work, being consistent. Sometimes just continuing to show up is the hardest part. With fitness, the progress is immediately noticeable. Yes you feel better when you finish a workout, but the next time it's time for you to go, there are a million other things that take precedent. The reason for this is because working on your fitness hurts. It's difficult. It's hard to decide to continue day in and day out. The results are so minute that you never see them on yourself. People you run into tell you, you look different but you don't feel like it's changed much. One of the best things you can do ....

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  • 11-14-16... Training vs. Hard workouts

    There's been this shift in fitness over the past 10 years or so. I can attest to it, since I've been in and around the fitness business for 16 years now. The shift is the harder it is the better. People do a workout and the more it leaves you flat on your back the better it is. What this has created is an entire market of gyms where people think the more "hard core" you are, the better. The more days you're left sore the better. The more you're left flat on your back the better. In reality, that's simply not the case. Yes it's important to work hard and push yourself for sure, but harder workouts doesn't necessarily mean better. There's a big difference between training and working ....

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  • 11-12-16...WOD

    11-12-16
    Strength:
    Clean and Jerk MetCon:
    Deadlift x 10 400m run 5 rounds for time ....

    Read more
  • 11-11-16...

    11-11-16
    Strength:
    OHS MetCon:
    Bench Press x 21 250m row Bench Press x 15 250m row Bench Press x 9 250m row Bench Press x 3 250m row for time ....

    Read more
  • 11-10-16...

    11-10-16
    Strength:
    OHP, while resting complete sets of auxiliary work MetCon:
    Push Ups x 1 min Sit ups x 1 min Burpees x 1 min Squats x 1 min 1 Min rest 3 rounds for total reps ....

    Read more
  • 11-9-16... Avoid The Crabs reposted

    I wrote this article quite awhile ago, but it's one of my favorites. Two of our core values at CFB are Lead with Love, and Live by, "When you win, I win." Both of these are very important to me. Our goal here at CFB is create a community not only where you will be successful physically, but where we are a community of celebration and inclusion. We want everyone here to be celebrated and everyone to feel wins. When one person is negative it can bring everyone else down.You see negativity can be infectious. Sometimes it's easy not to believe the best in people- to jump towards the worst. Sometimes it's easy to let others bring you down. I want to encourage you to lean into your community and ....

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  • 11-8-16... Done is Better Than Perfect...

    One of our core values at CFB is Always Give Perfect Effort. So many people get caught up on this idea of perfection. Many times it becomes paralyzing. For the people who aren't members yet, it manifests into this idea that, "I can't do what they're doing right now, so I just wont' try." It's an ego preservation move. They don't want to look foolish, and they think people are going to laugh at them, or make fun of them, or whatever. We know that's not going to happen, and I think deep down inside they know that too, but they are more scared of being imperfect, so it's easier to let themselves off the hook. In reality, they would be much better showing up and doing their best. Done here ....

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  • 11-7-16... Doing the Right Things...

    Doing things won't create success. Doing the right things will. Are you just doing things to go through the motions? Are you kind of "eating clean" but not really doing the right things consistently? Are you working out consistently or just paying lip service to doing it? Are you doing things to stay busy, or are you doing the right things that are moving you towards your goals in life? It's important to do the right thing consistently. That's why it's equally helpful to work with coaches. Coaches hold you accountable. They also make sure you aren't spinning your wheels doing the wrong things. They make sure you are doing the right things, and that will expediteyour progress. ....

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  • 11-5-16...WOD

    11-5-16
    Strength:
    Snatch Balance Snatch Pull MetCon:
    400m run KB Swings x 50 Dumbbell Squat Clean x 30 KB Swings x 30 Dumbbell Squat Clean x 50 400m run ....

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  • 11-4-16... Growth Vs. Fixed Mindset

    There are two different types of mindsets in the world;Growth and Fixed. The difference in these mindsets will either set you up for serious success or set you up for mediocrity. The growth mindset believes that you are always able to grow. For example, if I'm not great at running, I can practice and get great at running. If I'm not good at playing the piano, I can practice and get better at playing the piano. Financially, if I don't have enough money right now, I can work harder and make more money. All of these views are due to a growth mindset. The idea is, if you are struggling at something, not good at something, or just aren't a great performer in that area then you can ....

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  • 11-3-16...

    11-3-16
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Pull ups x 10 Snatch x 3 @ 70% of 1RM AMRAP 15 minutes ....

    Read more
  • 11-2-16.... Seeing the hard work...

    Zig Ziglar tells a story of a specific type of bamboo tree. This tree in particular is very peculiar in it's growth pattern. In order for it to grow it requires meticulous watering and feeding every day. If you put in too much water it'll drown, if you don't put in enough water it'll not grow. If you don't feed it the right amount of nutrients it won't grow. It's a process that has to be done day in and day out in order to get it to grow. Here's the kicker..... It doesn't even show a sprout above ground for the first 5 years of it's life. So, in order to get this bamboo tree to grow, you have to feed it exactly the right amounts, water it not too much, not too little every day for 5 ....

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  • 11-1-16.... Do You Even Cruise Bro?

    Just wanted to give you a shout out and let you know about our awesome contest we've got going on.... You may have noticed the tropical theme in the gym. What's that all about you ask? Well, we decided that we love it when you share what we do with your friends, so here is what we are going to do for you. We are running a referral contest. For every "friend" of yours that does a consult and signs up at CFB for a 6 month or 12 month contract, you get your name entered into the drawing for a free 5 day, 4 night cruise to the Bahamas. The more friends you get signed up the greater your chances of winning because the more names you have in the hat! The contest will run from now until ....

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  • 10-31-16... Why Are You Successful?

    Why are you successful or why aren't you successful? Watch this, and work on your break throughs. There's F words in it, so just know up front. He talks alot about business but there's great information in there! 10-31-16
    Strength:
    Back Squat, while resting complete sets of auxiliary work Met Con:
    Toes to bar x 50 Push Ups x 50 Burpees x 25 Sit ups x 50 Air Squats x 50 Sit ups x 50 Burpees x 25 Push Ups x 50 Toes to bar x 50 For time Scale as needed, but must be completed in order ....

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  • 10-29-16...WOD

    10-29-16
    Strength:
    Front Squats, while resting complete sets of auxiliary work MetCon:
    “Helen” 400m run KB Swings x 21 Pull ups x 12 3 rounds for time ....

    Read more
  • 10-27-16... Shout Out to The Staff...

    I just wanted to take a second and talk about how much I love my staff. You guys may not realize it, I hope you do, but in case you don't, our staff pours their heart and soul into CrossFit Bartlett. While we were out of town, Sarah and Anthony worked 14-17 hour days to keep the place running in tip top shape for you, so nobody was negatively impacted. We've never had the staff that could handle that before. Last week was one of the best weeks of my life. We have set up the staff in a way to enable me to take off from coaching classes every other week. This allowed me, for the first time since my children were born, to have the ability to take them to school, pick them up from school, ....

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  • 10-26-16... The 5 Minute Rule....

    I had the privilege to hear Hal Elrod, author of The Miracle Morning, speak at a key note presentation while in California. The talk was phenomenal, and I'm going to write a few blogs on some of the great insights he gave in his talks. One of the things that stuck with me the most from his talk was his 5 minute rule. To explain the significance of this rule I need to give a little back ground.... If you don't know Hal's story, I will give you a quick synopsis. He was in a major car accident that included, compound fractures of his femur, and humerus, pelvic fractures, skull fractures, eye socket fractures, permanent brain damage, and literally bled out and was flat line for 6 minutes ....

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  • 10-25-16... What is Failure...

    Failure is what happens when you decide you failed. It's all about your #perspective right? When a baby first learns how to walk, they take a few steps and fall down. Did they fail? No certainly not. Why? Because they didn't decide they failed. They decided that it was a learning experience and that they needed to try again. At one time, Steve Jobs was booted from Apple. He founded the company, created it, grew it to a billion dollar company, hired a CEO, and then got pushed out by the board of directors. Did he chalk that up as a failure and quit life? No. He started Next and PIXAR. He learned from his mistakes, and began working on the next project which also happened to be named ....

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  • 10-24-16... The Two Biggest Contributors to Frustration

    I took a brief hiatus from writing. I've had a lot going on. I was out of town, then when I got back I started a new schedule with my kids, so it's been an adjustment. Today I want to talk about the two major contributors that lead to most people's frustration in any endeavor. Those two are: Impatience and Unrealistic Expectations Think about it for a moment... Any frustration that you have can likely be boiled down to one or both of the factors. For example, you're frustrated with your fitness level, but you've only been working out for a month. Why haven't you dropped 30lbs yet? If you're frustrated there, than you likely are being impatient. It takes to build the fitness enough to ....

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  • 10-22-16...WOD

    10-22-16
    Strength:
    Snatch MetCon:
    Dumbbell Clean and Jerk x 10 Double Unders x 50 or Singles x 250 3 rounds for time ....

    Read more
  • 10-21-16...

    10-21-16
    Strength:
    Back Squat, while resting complete sets of auxiliary work MetCon:
    Burpees x 5 TTB/ KTE x 5 KB Swings x 10 (Helen weight) AMRAP 12 minutes ....

    Read more
  • 10-20-16

    10-20-16
    Strength:
    Snatch Balance Snatch Pull MetCon:
    Fran 21-15- 9 Thrusters Pull Ups ....

    Read more
  • 10-19-16...

    10-19-16
    Strength:
    Dip Clean and Jerk MetCon:
    1K Row 800m run 2 rounds for time 25 minute cut off ....

    Read more
  • 10-18-16...

    10-18-16
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Wall Balls x 10 Pull Ups x 10 200m run AMRAP 15 minutes ....

    Read more
  • 10-17-16...Who is doing BURPEES?!

    Hey CFB! Sarah here..... If we have 65
    members workout in the gym, EACH
    day this week, Monday-Friday... Our interns, Hunter, and childcare team will each do 100 burpees!! If we have 75
    members workout in the gym, EACH
    day this week, Monday-Friday... Our interns, Hunter, childcare team PLUS
    Justin, Krystal, Sarah, and Anthony will each doing 100 burpees!
    SOOOOOO
    ...how bad do you want to see you staff do BURPEES
    ? All you have to do is come to class! I will be update the FB current members group everyday with attendance updates! We will film all of us doing burpees and put it on facebook for your viewing pleasure ;) PS...you all are SIMPLY THE BEST!!!!! ....

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  • 10-15-16...WOD

    10-15-16
    Strength:
    OHP, while resting complete auxiliary work MetCon:
    Pull ups x 5 Push ups x 5 Squats x 10 Double Unders x 20 Singles x 100 AMRAP 15 minutes ....

    Read more
  • 10-14-16...

    10-14-16
    Strength:
    Snatch Balance MetCon:
    KB Swings x 30 HSPU x 10 500m Row 3 rounds for time ....

    Read more
  • 10-13-16...

    10-13-16
    Strength:
    Front Squat, while resting complete auxiliary work MetCon:
    Tabata This: (20s work 10s rest x 8 intervals of each of these movements) Squat Rest 30 seconds Pull Up Rest 30 seconds Push Up Rest 30 seconds Sit Up ....

    Read more
  • 10-12-16...

    10-12-16
    Strength:
    Tall Clean Clean Pull MetCon:
    Deadlift x 21 800m run Deadlift x 15 800m run Deadlift x 9 800m run for time ....

    Read more
  • 10-11-16...

    10-11-16
    Strength:
    High Hang (HH) Clean and Jerk MetCon:
    Double Unders x 30 or Singles x 150 Ring Dips x 10 AMRAP 15 minutes ....

    Read more
  • 10-10-16...

    10-10-16
    Strength:
    Deadlift, while resting complete auxiliary work MetCon:
    Dumbbell Clean and Jerk x 10 Dumbbell Walking Lunges x 10 TTB/ KTE x 10 5 Rounds for time ....

    Read more
  • 10-8-16...WOD


    10-8-16
    Strength:
    OHS MetCon:
    50m run Burpees x 5 Hang Snatch x 5 (without dropping the bar) 10 rounds for time 25 minute cut off ....

    Read more
  • 10-6-16... Are You Practicing the Disciplines?

    Are you practicing the disciplines that are required to make you successful? What are those disciplines? I bet if you thought about it for a second you could come up with them. What do we talk about to help you be successful? Consistency is #1.
    Are you being consistent in your training? Nutrition is #2
    Are you following the guidelines we are giving you or are you just paying lip service to the ideas? Are you 100% Paleo 80% of the time? That may or may not get you results. Patience is #3
    It takes time to get to where you want to go. Are you practicing patience and looking at the long term picture? Coach-ability is #4
    Are you remaining coachable and listening at all times to ....

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  • 10-5-16... Patience and Persistance

    There are two things required to be extremely successful in anything you do. Patience and persistance. It requires patience to be successful. It's critical that you keep going despite the set backs, despite the struggles. It's really easy to get fed up or frustrated and just quit, but when you have patience you understand that it takes time to be successful. Ultimately to be successful the second thing required is persistance. You must be able to continue your course despite the struggle. Keep going, and going, and going even when it gets hard. That's what it takes to get the results. Being persistant required patience so they go hand in hand. Are your practicing both? or are you ....

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  • 10-4-16... The Greatest Battle You'll Ever Fight..

    "The greatest battle you will ever fight is with yourself, and you must always be your toughest opponent." Tim Grover Do you fight this battle with yourself? Do you use your inner critic to motivate you or demoralize you? I think it's critically important to harness your own attitude. Everyone critiques themselves, the question how do you respond? If you respond with pursuit of excellence you'll be unstoppable. 10-4-16
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    HSPU x 5 (upscaled) KB Swing x 10 (heavy) Double Under x 20 or Singles x 100 AMRAP 12 minutes ....

    Read more
  • 10-3-16... Fair Warning....

    Those of you that know me and know me well know I have a lot going on this week, so if I seem off, if I seem angry, if I seem out of touch, please give me grace. 10-3-16
    Strength:
    Snatch MetCon:
    OHS x 15 500m row 5 rounds for time ....

    Read more
  • 10-1-16...WOD

    10-30-16
    Strength:
    Deadlift, while resting complete sets of auxiliary work MetCon:
    Hang Power Snatch x 2 @70% Walking Lunge with barbell on the back x 5 each leg 200m run 5 rounds for time 20 minute cut off ....

    Read more
  • 9-30-16... Addicted to The Result...

    How bad do you want it? Those results you imagine. What are you doing to set yourself up to win? Guess what guys and gals, you don't have to love the work. Sometimes the work is hard. Sometimes it down right sucks. Sometimes you don't feel up to it. Sometimes it's all you can do to get out of bed that morning. Sometimes you want to eat the freaking ice cream. Sometimes you want to skip workouts. Sometimes you don't want to do the work. The difference between those that are ultimately successful and those that aren't is that you don't have to love the work. Sometimes work is just work. The difference is that the ones who are successful do the work even when they don't want to. They do the ....

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  • 9-29-16...

    9-29-16
    Strength:
    Snatch Balance MetCon:
    Push ups x 25 OHS x 25 Double unders x 30 or Singles x 150 3 rounds for time ....

    Read more
  • 9-28-16...

    9-28-16
    Strength:
    Front squat, while resting complete sets of auxiliary work MetCon:
    Wall Balls x 1 min Box Jumps x 1 min Stepping Lunges x 1 min Barbell Hang Clean x 1 min 4 rounds for reps ....

    Read more
  • 9-27-16...

    9-27-16
    HOME WOD
    Push ups x 10 Squats x 10 Mountain Climbers x 10 10 m shuttle run AMRAP 20 minutes ....

    Read more
  • 9-26-16...

    9-26-16
    HOME WOD
    Burpees x 30 Sit ups x 30 Broad jumps x 10 5 rounds for time
    ....

    Read more
  • 9-24-16...WOD

    9-24-16
    Strength:
    Snatch Balance Snatch Pull MetCon:
    GHD Sit ups x 30 Then Rowing x 500m KB Swings x 10 (Heavy) 4 rounds Then GHD Sit ups x 30 ....

    Read more
  • 9-22-16... A Tunnel...

    A tunnel is a cave that has a light at the end of it. Just because it's dark right now doesn't mean it's the end. It doesn't mean we're in a cave necessarily. It could mean that someone hasn't turned the light on for you yet. What turns your lights on for success? 9-22-16
    Strength:
    Deadlift, while resting complete sets of auxilary work MetCon:
    Wall Balls x 20 Toes to bar x 10 5 rounds for time ....

    Read more
  • 9-21-16... Erosion...

    The grand canyon was not created by an earth quake. It was created by thousands of years of water flowing over the rocks. We get so caught up on the quick fix. Give me my results now! I have news for you. Anything that focuses on a quick fix is a farce. It's a lie, or it's a house built on sand. It won't last, and you'll gain it back usually plus some. The key to success is consistency over time. That's consistency in training, consistency in nutrition, consistency in healthy habits. Sometimes it's hard to see the immediate return, but over the long haul you start to see a return on your investment. Are you doing reassessments? Are you checking out those pictures? Are you redoing ....

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  • 9-20-16... Today I walked....

    Today I walked, but I'll get into to what I mean by that in a minute. Today I did the workout Kelly. I didn't get a chance to do it last week, so I came in to the gym today to make it up. If you don't know, the workout is: 400m run 30 Box Jumps at 24 inches 30 Wall Balls at 20lbs 5 rounds for time I'm not sure what my PR was for that workout since for some reason I didn't write it down. I'll go over in another article why it's critical to journal your progress, but suffice it to say I didn't have a baseline to work from. I did however had a top time on the board, so that's what I based my expectations on. I knew that the top time the other day was 25:58, so just a hair under 26 ....

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  • 9-19-16... Consistency and back to it.....

    One of the most important things that matters more than anything else on your way to results is being consistent. I'm not talking about just in your exercise but in everything that you do. You should be consistent with your training. Are you coming 3-4 times a week every week? Or are you coming 1 x this week, 2 x next week, maybe hit 3 one week? If you're not being consistent it'll seriously hinder your results. BUT if you are being consistent it'll fast track your results. Being consistent is critical in your results. It is also critical for you to experience our amazing community here at CFB. By being consistent, you meet people and they become your second family. It's best to ....

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  • 9-17-16...WOD...

    9-17-16
    Strength:
    Recovery Week Levels Testing MetCon:
    “Griff” 800m run 400m run backwards 800m run 400m run backwards for time Finish with TTB/ KTE x 50 ....

    Read more
  • 9-16-16...Let's Start a Movement


    9-16-16
    Strength:
    Recovery Week Levels Testing MetCon:
    “Kelly” 400m run Box Jumps x 30 (24/20) Wall balls x 30 (20/14) 5 rounds for time ....

    Read more
  • 9-15-16... Paradigm Shift....

    The workout of the day Tuesday was run a 5K. We had 55 people show up to class that day. I can't tell you how excited I am for that turn out. 3 years ago we would've had 9 people show up all day, but 55 people is amazing. That's an amazing paradigm shift from several years ago. I'm so proud of everyone who showed up, and I'm even more proud of the outstanding performances that I saw running the 5K. I'm not talking about the people who were at the top of the board, that's fantastic, but I'm even more proud of the people who ran the furthest they've ever ran, or who ran a 5K for the first time, or even ran 1.5 miles for the first time. I'm overwhelmed with pride for you guys and gals! ....

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  • 9-14-16.... Recovery Time...

    We all want to be better when we train. We want to increase our performance. We want to increase our results. Many people make the fatal flaw of thinking that we need to train more for that to happen. More work is not necessarily better. It is not necessarily good for you to train multiple times a day, or 7 days a week. One of the most critical things you can do to expedite your results is work on recovering properly. You see, there are actually many parts to the results equation. Expert programming and going hard at the gym are one aspect. What most people don't understand is that the point of training is to create a positive stress on your body. Fatigue follows and after fatigue comes ....

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  • 9-23-16...

    9-23-16
    Strength:
    Dip Clean and Jerk MetCon:
    800m run Deadlifts x 10 @60% 4 rounds for time ....

    Read more
  • 9-13-16... Picking Cherries...

    Do you look at the workouts the day before and skip because of the movements posted? In my world we call that cherry picking. You only pick the cherries or the workouts with movements that you like doing. I HATE handstand push ups. They've always been tough for me, and I hate working to failure on the wall where I spend 3 minutes of the workout just shaking my arms waiting to be able to do another repetition. As the owner and the programmer for the gym I could easily avoid these movements for life, but instead, I make sure I do that workout. Why? Because CrossFit isn't about just working on things you're good at. CrossFit is about increasing your work capacity over broad time and ....

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  • 9-12-16... Change is Simple....

    It's very simple to change. All it takes is a decision to change. That being said it's not easy to change. Nobody said it was easy, I only said it was simple. It's simple to make a choice. Just like it's simple to make a choice not to change. The difficulty lies in the execution, but typically the execution is easier then the perceived pain of the execution. We choose inaction or lack of change because we percieve that the change will be so much more difficult then the current situation, when in actuality after the change has happened we think, "that wasn't so bad after all." If you're looking to make a change in something. Decide to do it. Then do it. It'll be worth it. ....

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  • 9-10-16...WOD

    9-10-16
    Strength:
    Make Up MetCon:
    “Danny” Box Jump x 30 reps (24/20) Push Press x 20 reps (115/ 95) Pull ups x 30 AMRAP 20 minutes ....

    Read more
  • 9-9-16... All You Can Do...

    All you can do is all you can do, and that's enough. This is our belief all the time. It's the real key to success. Did you do your best? You can't give more than your best. It's really all we can ask for and it's all we can really ask of ourselves. Here's the key though.... Is what you did really all you can do? Did you really give it all you got? Did you leave everything on the floor? Did you fight for the last 10%? Did you dial in your nutrition? Did you sleep well? Did you come to class at least 3 times a week. We spend a lot of time saying, "well I tried." But did you really? Did you really give it all you got? There's no such thing as try it's just do or do not. When we ....

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  • 9-8-16...

    9-8-16
    Strength:
    Back Squat MetCon:
    Pistols x 5 each leg Push ups x 10 Wall Balls x 10 AMRAP 15 minutes ....

    Read more
  • 9-7-16... What Weight Are You Pulling?

    Yesterday we did a workout that involved pulling a sled 100m, then after pulling the sled we ran a 400m run. While doing the workout this idea of the blog came to me. Yes I know, I'm a nerd and think of blogs while working out, (it's usually me trying to take my mind off the pain I'm enduring). Anyway, there was a pretty neat order of events that happened while doing the workout. Round 1: I came out of the gates hard and was able to finish heavy sled drag in like 40 seconds. When I dropped the sled and took off for the 400m run, my legs felt super springy. The 400m came easier than normal, and before I knew it I was done with that run. My split for that 400m was also about 20 seconds ....

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  • 9-6-16... Dance in the Rain...

    This past weekend I took the kids to see my grandparents (aka my parents since they raised me) in Pensacola, Florida. Technically they live in Foley, Alabama now, but it will always be Pensacola to me. Anyway, one of the thing I promised the kids we would do is go to the beach. We were only here for a brief trip. The first day we were here it rained all day. We had planned a cookout that day so it wasn't a big deal, and we hung out with family all day. The next day promised to be better. When we woke up and checked the whether the next day all was good, 84 degrees, sunny, 10% chance of rain. #perfect. Until, it started raining. Ugh! There goes the plans again. Well here's what we'll do, ....

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  • 9-5-16...Labor Day!...

    Happy Labor Day! We will be having ONE WOD at 9am! We will have childcare available. Let's PACK the box and get our SWEAT on! U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas. 9-5-16
    Strength:
    none MetCon:
    Weston

    5 Rounds For Time

    1000 meter Row

    200 meter Farmer Carry

    50 meter Waiter Walk, Right Arm

    50 meter Waiter Walk, Left Arm ....

    Read more
  • 9-3-16...WOD

    9-3-16
    Strength:
    Make up lift Or Pull up MetCon:
    Squat Clean x 5 (75% of 1RM) CTB Pull ups x 10 200m run 5 rounds for time ....

    Read more
  • 9-2-16...Let's Grind....

    9-2-16
    Strength:
    Clean and Jerk (one rep max testing) MetCon:
    “Annie” 50-40- 30-20- 10 Double Unders Sit ups Or 250-200- 150-100- 50 singles 50-40- 30-20- 10 Sit ups Then Double unders x 30 or singles x 150 Sit ups x 30 5 rounds ....

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  • 9-1-16... Warming Up for a PR.....

    We are in the process of PR week, and we are testing to make sure we get all our maxes out of the way. One of the most important things we do in order to hit a max is do a proper warm up. You have to build on the reps before it with proper weight in order to achieve the full potential of your max. Here's a sample rep scheme that works well if you have a previous max: 8 x 30-50% of your 1RM rest 1 minute 5 x 60% of your 1RM rest 1 minute 3 x 70% of your 1RM rest 2 minutes 1 x 80% of your 1RM rest 2 minutes 1 x 90% of your 1RM rest 2 minutes 1 x 101-105% of your 1RM (make sure you hit a PR here even if it's by 1lb) rest 3-4 minutes more if needed then 2-8% depending on how well the ....

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  • 8-31-16... Action is Key.....

    “Any action is often better than no action, especially if you have been stuck in an unhappy situation for a long time. If it is a mistake, at least you learn something, in which case it's no longer a mistake. If you remain stuck, you learn nothing.” ? Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment One of the things that gets me most with our clients, is we make recommendations on nutrition or training principles etc, and the person comes up with all kinds of excuses why they can't do what we are suggesting. I can't follow the nutrition for this weekend because it's my birthday. I can't workout this week because I have some event that morning. It ....

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  • 8-30-16.... Which Pain Do You Choose....

    There is always two pains in life, the pain of discipline and the pain of regret. Discipline weighs ounces, regret weighs a ton. - Tony Robbins It's hard to stay disciplined with your training. It's hard to stay disciplined with your nutrition. Those things cause pain. It hurts to not eat that delicious cake or cookie, or pizza, or sugary starbucks drink, but in reality how do you feel after? We choose the short term over the long term outcome. Usually that results in more pain. Pain worse then the original pain of not doing the action. Was it worth it? Is it worth it to do it again? The question is which pain are you going to choose? 8-30-16
    Strength:
    Bench Press (one rep ....

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  • 8-29-16.... The Secret Formula for Success.....

    Did you know there is a magic formula for success in your health and fitness? It's a very complicated mathematical equation. Here's the equation: C(x) + C(c) = R 2 Now what does that mean? C= consistency X= 3 or more c= compliance R= results So consistency multiplied x multiple times a week + consistency multiplied x compliance of the program = your results squared. We've written the plays for you. Show up, be consistent, stay consistent both in showing up and training and following the other guidelines we give you, and you'll see tremendous success in our program. It's really that easy. Have a great week! 8-29-16
    Strength:
    Front Squat (one rep max testing) MetCon:
    ....

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  • 8-27-16...WOD

    8-27-16
    Strength:
    OHP work, while resting complete sets of auxiliary moves MetCon:
    Hang Power Snatch x 5 (50% of max) Push ups x 20 Air Squats x 20 Burpees x 20 AMRAP 15 minutes ....

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  • 8-25-16... Hard Work and Patience....

    **Not Work Family Safe Language It takes hard work to be successful in any endeavor. Are you playing the short game or the long game? 8-25-16
    Strength:
    Front Squat work, while resting complete sets of auxiliary work MetCon:
    Box Jumps x 20 KB Swings x 20 Double Unders x 20 / Singles x 100 4 rounds for time ....

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  • 8-24-16... 1 > 0 ....

    1 is greater than 0..... What does that mean? It means that doing 1 thing is greater then doing nothing. Many people get wrapped up in and overwhelmed trying to look at the big picture. In reality it's the little thinks that make so much difference. In our setting, showing up can be that. Showing up is greater then not showing up. If you show up you're going to accomplish something and that something is much greater than doing nothing. Trying 5lbs heavier on the weight. Those 5lbs are much greater than not trying, even if you fail. 1 > 0. Even if you can't show up to the gym one day, do something. 1 > 0. We get so caught up in the fancy, we want to accomplish so much, ....

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  • 8-23-16... Putting in the Work....

    I just wanted to take a second to recognize some awesomeness that's happening at CFB. Our team at CrossFit Bartlett is amazing. Krystal, Sarah, and Anthony are putting in long hours, busting their tails and it's been paying off. We are focused on helping as many people as possible, and in that pursuit it requires a ton of work to not only take care of the athletes we have in the program but to also introduce new people to our program. With all their hard work, we've seen tremendous growth in our community, and with that, we've seen massive improvements in our community and CFB family. It's because of their hard work, and our awesome community of people like you, that have made CFB so ....

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  • 8-22-16.... General Physical Preparedness....

    The entire point of CrossFit is to train for what we call General Physical Preparedness or GPP for short. What that means is that we test all different types of training modalities in order to create a body that can respond to all different types of physical stress. We want you to be able to live your life and do the things you want to do. Whether that's run a 5k, pick up a box off the ground, or if someone grabs you, you can get away. Anything physical we want you to be able to perform at a high capacity of that. Which is why we do gymnastics, kettlebells, weightlifting, body weight movements and traditional cardio to give you all different types of responses. When you have good GPP ....

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  • 8-20-16...WOD

    8-20-16
    Strength:
    OHS MetCon:
    400m run KB swings x 50 Sit ups x 75 KB swings x 50 Sit ups x 75 400m run ....

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  • 8-19-16... Being Self Aware...

    This is gold. The moment you can accept your short comings and lean into your strengths.... watch out! **Not Work Family Safe with the language 8-19-16
    Strength:
    Bench Press, while resting complete sets of auxiliary work MetCon:
    TTB x 5 Box Jumps x 5 Mountain Climbers x 10 (each leg) AMRAP 15 minutes ....

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  • 8-18-16... CrossFit Bartlett Core Values: Live by When You Win, I Win...

    Continuing on with our Core Values discussion (You can see the other posts here: All Core Values ; and Lead With Love ) from last week, today I want to talk about our second Core Value: Live by When You Win, I Win 8-18-16
    Strength:
    Back squat, while resting complete sets of auxiliary work MetCon:
    Burpees x 20 Wall Balls x 20 AMRAP 15 minutes ....

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  • 8-17-16... Technique, Consistency, Intensity....

    In order to be successful here you need to follow several principles. The first is technique It is critical that you focus on technique. If you don't focus on technique your chances of injury increase greatly. Also, you won't be able to see results as quickly due to the inability to move correctly. When focusing on technique it requires some patience sometimes. Many times we need to work on basic movement patterns and hold back on the weights. This can be frustrating because it's not fun to work on your squat, but it is necessary to work on the basics. Any athlete in any sport especially on the professional level, constantly practices technique and basic movements because they are ....

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  • 8-16-16... Where's Your Focus?

    This picture was posted around Facebook lately and it really resonated with me. The swimmer at the top of the picture beat Michael Phelps in an event before. Leading up to the race he was talking smack about the event and how he was going to beat him again. He also put on a huge show where he was shadow boxing in front of Phelps before the event etc. During the race he kept looking over to see where Phelps was instead of focusing on his own race. In the end, Phelps won the gold, and Le Cloe didn't even get a medal. He finished .04 seconds behind the bronze medalist. The moral of the story, focus on your race. Do what you need to do, and you'll be more successful. The quote on ....

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  • 8-15-16... 3 is Key

    Today begins our 3 is key contest! We've found that consistent training at least 3 days a week is really the sweet spot for people to get the best results. So, in order to make sure you're getting the results you want, we are encouraging everyone to show up at least 3 x a week for the next several weeks. You must check in on the computer to be eligible and your attendance to count. Everyone who checks in at least 3 times over the next several weeks will be entered into a drawing to win 1 of 3 half hour personal training sessions with one of our coaches. This will give you the opportunity to focus in and hone a skill you may be struggling with; some examples include.... kipping pull ....

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  • 8-13-16... WOD

    8-13-16
    Strength:
    Clean and Jerk MetCon:
    3K row 1 mile run for time ....

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  • 8-11-16...

    8-11-16
    Strength:
    OHP, while resting complete auxiliary work MetCon:
    Ring dips x 5 Burpees x 5 Hang Power Clean x 5 AMRAP 12 minutes ....

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  • 8-10-16... Fast or Far....

    If you want to go fast go alone. If you want to go far go together. - African Proverb Here at CFB we strive hard to create a phenomenal community, and by doing so it's created a culture of celebration and inclusion which is getting people the best results of their life. Since people are doing so well in our program, the program is growing and we have added a bunch of new people lately. People who want to join the tribe, and go further then they ever have in the past with their fitness. Let's welcome them with open arms into our classes. We are so excited to see where they can go, and so happy they've chosen our community to help them achieve their goals! 8-10-16
    Strength:
    ....

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  • 8-8-16....CrossFit Bartlett's Core Values

    As you know CrossFit Bartlett is going through some fantastic times. We've seen amazing growth in our community. We've also seen some fantastic coaches come on board in a full time role to better serve you. I'm so excited to serve you and spread our mission. With the addition of our new staff we've been working hard on defining who CrossFit Bartlett is, and what we are looking to accomplish. Recently while we were on our quarterly staff function we redefined our core values, and I want to take a second to talk about those. These are what we truly believe in our hearts, and what we are striving to live up to every day in how operate, not only in our business but in our life. We are also ....

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  • 8-6-16...WOD...

    8-6-16
    Strength:
    Snatch Balance 2-2-2-2-2 Snatch Pull MetCon:
    "Diane" 21-15-9 Deadlift HSPU ....

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  • 8-5-16... 9 Lessons Learned from Rock Climbing...

    There's some good lessons here. Take 5 minutes and enjoy it, then apply it. 8-5-16
    Strength:
    Tall Clean and Jerk MetCon:
    9-6-3 Thrusters Pull Ups then 12-9-6 Thrusters Pull Ups then 15-12-9 Thrusters Pull Ups ....

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  • 8-4-16... More Work....

    More work does not equal better. What do I mean by that? We as CrossFitters tend to be hard workers. We put in the effort, and we want to be successful. The tendency is to want to do more and more and more work in order to achieve your goals faster. In actuality, that can hinder your progress. You see, the point of a training session is to create a specific response. When we write workouts, those workouts are designed to create a specific, hormonal and physical response from you. It's designed to break you down enough, not too much, in order to create the response from the body. Most people don't understand that during training you're supposed to get break down in a specific way. Then ....

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  • 8-3-16.... Perfectionism....

    Perfectionism is an un-winnable game. It's elusive, it exhausts us. Striving for it can make us feel frustrated, it can make us feel lost and overwhelmed. It can even make us quit. There's no such thing as perfection. It's unattainable. At CFB we see a lot of perfectionists. We get frustrated when we don't get the movement on the first try. We struggle when things don't come easy. Hey I get it. I'm the same way. It's tied to ego and being successful in many endeavors, so you're not alone. Recently we the staff at CFB rewrote our Core Values. We don't expect perfection because it's not real. What will make you successful, and help you achieve your goals is following this core ....

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  • 8-2-16... *Repost- Micronutrients continued... Kill Cliff

    I wrote about this a couple of months ago, but I was surprised to see how many people didn't know anything about the Kill Cliff we have in the fridge, so I decided to repost the blog that I wrote about it again. This was the fizzy lifting drink we served after the workouts at the Willy Wonka event. Check out how awesome this product is, and feel free to click the links to read my other articles on some of the other supplements we carry as well. *Repost from June 2, 2016 I've been writing a series once a week on micro nutrients where I cover some of the supplements we carry and discuss why they're good for you. You can check out my previous articles here: Micronutrients ....

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  • 8-1-16... Coaches Coach.....

    I want to take a second and talk about something I've noticed on the floor lately. First I want to say, I love, love, love that we continually educate our clients, and I love that many of you here are excited, engaged, and understand the movements well. That being said, our coaches not only go through a certification, but 6 months of extensive training in order to coach you. I want to caution you, if you haven't been through our training, you're not qualified to coach others in the classes. There's a huge difference between encouraging and cheering a fellow member on (what we want), and teaching a member to progress through a snatch or clean. No doubt, you are trying to be helpful but ....

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  • 7-30-16...WOD

    7-30-16
    Strength:
    Front Squat, while resting complete sets of auxiliary work MetCon:
    Box Jumps (high) x 5 HSPU x 5 L-Pull Ups x 5 12 Min AMRAP ....

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  • 7-29-16...Starting a Movement...

    CFB is starting a movement! Can't to see everyone at the Golden Event ticket event TONIGHT! It is from 7-9p, we will have WODs, give aways, food, local businesses,and TONS of FUN!! Can't wait to see you and your friends! 7-29-16
    Strength:
    Tall Cleans Tall Pull MetCon:
    Nancy 400m run OHS x 15 5 rounds for time ....

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  • 7-28-16.... Bright Spots- Lisa Carmen.....

    We are so proud of Lisa and her accomplishments. 2 years ago she would've never set foot inside our gym but now she's doing clean and jerks with the best of them. Congratulations on such amazing results! Do you have a friend who is scared to death to try CrossFit or any fitness program for that matter? Tonight would be a great night to suggest they come to our bring a friend event for our World's Best Boot Camp program. Here is the Facebook event! See you there! 7-28-16
    Strength:
    Clean and Jerk MetCon:
    Deadlift x 3 Chin ups x 15 Burpees x 15 3 rounds for time ....

    Read more
  • 7-27-16... Be The Light....

    Whether you know it or not people are watching you. They are watching what you're doing. They are secretly wishing they could do it. They secretly are jealous and think they can't do what you're doing. But guess what? You're inspiring them. You're inspiring them with your new found vigor for life. You're inspiring them with your fat loss. You're inspiring them with your energy. You're inspiring them with the cutting out of your blood pressure and diabetes medications. You're an inspiration for someone else? How about that huh? Pretty cool! You can be the light for them. You can help that person become a better version of themselves. All you have to do is this...... Invest in and ....

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  • 7-26-16.... Being Overwhelmed...

    Many of us get overwhelmed. I do too. Especially when it comes to our fitness. We look at people who are far ahead of where we are at, or we look at people who have been training for years and become overwhelmed. We look at where we want to go and become overwhelmed with the enormous task we have in front of us to reach that goal. There's always a gap from where we are and where we want to go. The key is to mind the gap. We have to manage the gap and figure out how to navigate it. This happens in many areas of life. For example, just the other day a good friend of mine and I were having a conversation about taxes. It turns out she filed an extension but still hadn't done her taxes yet. ....

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  • 7-25-16...WOD

    7-25-16 Strength: Deadlift, while resting complete sets of auxiliary work MetCon: KB X 15 Pull ups X 10 TTB/KTE X 5 AMRAP 12 min ....

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  • 7-23-16...WOD...

    7-23-16
    Strength:
    Snatch MetCon:
    HSPU x 5 Push ups x 10 Pull ups x 10 15 min AMRAP ....

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  • 7-22-16...Drum Roll....

    This past week members in our nutrition program did their monthly re-measurement. In 8 weeks, 32 people have collectively lost 323.8 pounds AND 255.75 inches
    !!! INCREDIBLE! We are so proud of the commitment each person has put in. Once again...life change happening! Who is going to be next? The next Better Body Program starts August 27! 7-22-16
    Strength:
    Back squat, while resting complete set of auxiliary work MetCon:
    Power Clean x 21 400 m run Power Clean x 15 400 m run Power Clean x 9 400 m run for time 20 min cut off ....

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  • 7-21-16...

    7-21-16
    Strength:
    Snatch Balance Snatch Pull MetCon:
    Deadlift x 5 Hang Power Snatch x 5 OHS x 5 500 m row 6 rounds for time ....

    Read more
  • 7-20-16...

    7-20-16
    Strength:
    Tall Clean and Jerk MetCon:
    Partner "Hansen" KB Swings x 30 Burpees x 30 GHD Situps x 30 (TTB/KTE) 5 rounds (split reps between partners) One person working at at time ....

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  • 7-19-16... Relentless Practice....

    Many physical skill require practice. In CrossFit many of the movements we do required practice. Many times if we don't do them correctly it hurts. Even when it hurts, and even when it's hard it's still important to practice. In fact in order to be your best version of you relentless practice is required. What do I mean? I mean continuously practicing over and over again for many months, sometimes years. Many of you get frustrated when you don't pick up the snatch after the first month. It's the most complicated thing you can do with a barbell. Sometimes it takes years to master a skill. How much time have you spent practicing it? How often do you stay after class and work with a ....

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  • 7-18-16...

    7-18-16
    Strength:
    Bench press, while resting complete sets of auxiliary work MetCon:
    400 m run Ring dips x 15 Thrusters x15 3 rounds for time ....

    Read more
  • 7-16-16...WOD...

    7-16-16
    Strength:
    High Hang Clean and Jerk
    MetCon:
    Toes to bar/ KTE x 10 Dumbbell Thrusters x 15 (heavy) 4 rounds for time 15 minute cut off ....

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  • 7-15-16....Key to Success...

    7-15-16
    Strength:
    OHP, while resting complete auxiliary work MetCon:
    GHD Sit ups x 30 then OHS x 10 DU x 30 or Singles x 100 5 rounds then 100 sit ups x 100 for time ....

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  • 7-14-16..... Favor Intensity.....

    What we do is about being efficient and effective. The most effective thing you can do is favor intensity. Of course intensity is relative, but it should be hard. Many times we struggle so much with our ego and trying to hit a prescribed weight in a workout that we end up stacking the weight and forgoing intensity. When we do that just because we got RX doesn't mean we achieved the intent of the workout. For example if I do Fran (21-15-9 Thrusters and Pull ups) and do the weight prescribed and it takes me 15 minutes to do the workout, I've lost the intent of the workout. Fran has been done by world class athletes in 1 minute and 58 seconds. So in reality the workout should be done sub 6 ....

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  • 7-13-16... #thestruggleisreal

    Hey everyone! So glad to be back. For the past week or so I've been traveling for work. We've been working on improving the gym and improving ourselves as well. Krystal and I went to a CrossFit Level 2 certification which was awesome, and we also visited several other gyms while in Dallas. All that being said, I kind of treated it like I was on vacation. You know the drill.... you're on vacation and calories don't count, and working out is something you packed clothes for but opted to eat gluten free pizza instead... am I right? Yeah that was me. I spent the week with a lot of sitting, a lot of travel and a lot of crappy food. I remained gluten free but I'm pretty sure I had chocolate or ....

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  • 7-12-16...Quitting...

    T oday's WOD was a hard one. It was a marathon, not a sprint. Everyone did great! I say when I quit! Its ok to rest, not quit. I'm proud to say everyone embraced this today! You all continue to impress us every single day! Woohoo! 7-12-16
    Strength:
    Deadlift, while resting complete auxiliary work MetCon:
    Row for calories Bench Press Rest/Spot working in teams of 3, 60 sec at each station, 5 rounds Score is total calories rowed ....

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  • 7-11-16...WOD...

    7-11-16
    Strength:
    none MetCon:
    "Kelly" Five rounds for time of: Run 400 meters 30 Box Jumps 30 Wall ball shots ....

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  • 7-9-16...WOD...

    7-9-16
    Strength:
    Push Press, while resting complete auxiliary work MetCon:
    HSPU (50/30) Pull Ups(50/30) Dips(50/30) Jump Rope (50DU/200S) (advanced/beginner) ....

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  • 7-8-16...38,263...

    Wow!! Sweat Angels donated 38,263 pairs of shoes to the organization Soles4Souls! Thanks a million to all of our members who checked into CrossFit Bartlett. What a simple and easy way to give back :) This month (July) Sweat Angels will #givewater through the organization H2OpenDoors. 1 check-in=50 gallons of clean drinking water. Great work, now let's do it again!!
    7-8-16
    Strength:
    rowing sprints MetCon:
    200m run 21 KB swings 21 push ups 20 min AMRAP ....

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  • 7-5-16...Home WOD

    Home WOD:
    tabata: 20 seconds on 10 seconds off 8 rounds plyometric pushup (press as hard off the ground as possible) jumping squats (jump as high as you can) sit-ups burpees - can be scaled to regular pushups and regular squats - complete all 8 rounds of 1 movement before moving on to the next - 1 minute rest after the completion of each movement -download the app pocket WOD for an easy to use tabata timer.
    ....

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  • 7-4-16...Community...

    WOW!
    As our staff reflects on all of the gains we made in the past year, the part we are most proud of is the community we have built. When we opened facebook, the first thing we saw was a post from a member wanting to meet up with other members from the gym to do the home WOD. AMAZING!!!!! We are so incredibly proud....Can't wait to see you all on Wednesday! PS....we would love to see videos and photos of you all doing Brenton :) " Brenton " Five rounds for time of: Bear crawl, 100 feet (see video below) Standing broad-jump, 100 feet Do three burpees after every five broad-jumps. ....

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  • 7-2-16...WOD...

    7-2-16
    Strength:
    OHP work, while resting complete auxiliary work Met Con:
    Heavy Deadlift x 5 Push Press x 1 with heaviest dumbbells possible Deadlift x 4 Push Press x 2 Deadlift x 3 Push Press x 3 Deadlift x 2 Push Press x 4 Deadlift x 1 Push press x 5 For time ....

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  • 7-1-16...Vital Signs

    Vital Signs...Balancing Real Life Harry James has some great thoughts. Hope you enjoy! 7-1-16
    Strength:
    Snatch Balance Met Con:
    200m run Snatch x 15 400m run Snatch x 12 800m run Snatch x 9 For time ....

    Read more
  • 6-30-16... Delayed Onset Muscle Soreness

    With lots of people going on vacation during the summer, I've noticed alot of complaints of soreness when you come back. Time off is always hard to come back from. One of the worst things is Delayed Onset Muscle Soreness. As I was sitting here trying to think of something to blog about, I moved my legs and winced. Eureka! I now have a blog topic.... DOMS can be tough to deal with. It usually is worse 48 hours after the offending event. Many people think Lactic acid is what causes the soreness, but in actuality that's not necessarily true. During training the muscle cells called Sarcomeres get what is called micro tears in them. These micro tears need to be repaired. Enter ....

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  • 6-29-16...If/ Then

    All change involved an If/ Then promise. If you want a delicious then go to this restaurant. If you want to earn more money then get a job that pays well. If you want to have a date then you must go meet people. If you want to avoid being dead then have this surgery. The list goes on and on. If you want the results you say you want then follow the plan laid out before you. Here at CFB we've laid out a plan for you. 1) Train consistently 3+ times a week 2) Follow the nutrition guidelines we give you 3) Practice skills you're not good at 4) Listen to your coaches That's it. If you want success then you must follow the program. Many times if you're not seeing success it has to ....

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  • 6-28-16... What You Think...

    Don't believe everything you think. - Tim Ferriss I truly believe that this is a quote that I could just leave hanging there and it'd be enough, but I do want to make a few comments on it. I believe in this wholeheartedly. If you could hear my self talk you'd throw up in your mouth. No human should be talked down to the way I talk to myself, and I'm certain that the case is most likely the same with you. I'm going to be real raw with you for a second..... When I wake up in the morning and look in the mirror half of the time I think, "You are a fat piece of shit," "You haven't made any progress," "Why do you work so hard? It's not paying off, "You're a fraud, why would someone listen to ....

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  • 6-27-16...

    6-27-16
    Strength:
    Deadlift work, while resting complete auxiliary work Met Con:
    KB Swings x 10 (heavy) Burpees x 10 Push Ups x 10 AMRAP 12 minutes ....

    Read more
  • 6-25-16...WOD...

    6-25-16
    Strength:
    Over Head Squat 2 x 5; 1 x 5+ Met Con:
    Snatch x 3 Wall Balls x 30 3 rounds for time ....

    Read more
  • 6-24-16...Looks Aren't Everything....

    Many times we get caught up on our physical appearance, but here's some perspective for you. 6-24-16
    Strength:
    Bench Press work, while resting complete auxiliary movements Met Con:
    Deadlifts (heavy but unbroken sets) 15-12-9 Double Unders x 30 each round or Singles x 150 ....

    Read more
  • 6-23-16... The 5 People Around You...

    It's a fact of life, you are the average of the 5 people you spend the most time with. If you want to have a particular area of success in your life hang out with people who are successful in that area. If you want to be a millionaire make some millionaire friends. If you want to be fit, hang out with fit people. The people that are eating pizza and drinking beer may be bringing you down. CFB is so great because we provide you with a community of like minded people all working on fitness. If you want to be a lion, run with lions. 6-23-16
    Strength:
    Back Squat work, while resting complete auxiliary work Met Con:
    Dead hang chin ups x 10 Burpees x 10 Sit ups x 20 3 rounds ....

    Read more
  • 6-22-16... It's Not A Race....

    Some things are races, but not very many things. A race is a competition where the point is to win. You don't have to worry about enjoying the ride, or seeing the scenery, learning from the process etc. You're supposed to win. At the end of a race people congratulate the winner and the others well didn't win but tried right? Here at CFB that's not what we're about. There is a clock, and we post scores, but we don't do it for the race. We don't do it to declare a winner. We do it to measure progress. We do it to celebrate your successes and bench mark yourself against your last performance. When we treat it like a race we cheat the process. Enjoy the process, enjoy your learning, ....

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  • 6-21-16...#Transformation Tuesday

    This is really why we do what we do. So proud of the results here! We have another boot camp starting Saturday, so if you know anyone interested in making a life change, show them this and our Facebook page: https://www.facebook.com/wbbcmemphis/ It's amazing to see what one simple suggestion can do for someone's life. 6-21-16
    Strength:
    Deadlift work, while resting complete sets of auxiliary work Met con:
    Box Jumps x 10 Chest to bar pull ups x 10 Thrusters x 10 (heavier then Fran) 3 rounds for time ....

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  • 6-20-16...

    6-20-16
    Strength:
    Snatch Met Con:
    500m row rest 90 seconds 400m run rest 90 seconds AMRAP 20 minutes Go as hard as you can each interval and try to match that interval next go around ***watch the video....it is AMAZING*** ....

    Read more
  • 6-18-16...WOD....

    6-18-16
    Strength:
    High Hang Clean and Jerk Met Con:
    21-15- 9 Barbell Push Press (heavy) Ring Dips Push Ups ....

    Read more
  • 6-17-16...Its up to YOU...

    6-17-16
    Strength:
    Deadlift work, while resting complete auxiliary work Met Con:
    Burpees x 5 KB Swings x 7 Sit ups x 9 AMRAP 12 minutes ....

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  • 6-16-16... Consistency Equals Community....

    One of the best things about CrossFit Bartlett is our sense of community. We are all here to create a better environment for each other, and when we really focus on the you win I win principle that comes out even more. In case you don't know, the you win, I win principle is about celebrating in others successes, we all win when we celebrate each other. Community is critically important and one of the best ways to create community is to come to the same classes every week. I understand that different people have different schedules and you may need to hop around some, but if you can for the most part come to the same class you begin to develop relationships with the people in those ....

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  • 6-15-16... Are You Hydrated? Repost....

    …….but how much do you drink? You should be drinking about half your body weight in ounces every day! The real question, are you hydrated everyday? Here’s a test, sit in a chair and cross one leg over the other. Find a flat part of your shin bone and press into the bone with your thumb, (a word of warning, this will be uncomfortable). Press in for about 10-15 seconds, then release. If your thumb leaves a dent in the bone, you are dehydrated. Now that all of you have a dent in your shin, :); drink more water! Just think about this….. if being dehydrated does this to your bones imagine what it does to your muscles, ligaments, tendons, and performance! All of those things need fluid ....

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  • 6-14-16... You're Powerful

    "You're more powerful than you think you are, act accordingly." - Seth Godin 6-14-16
    Skill:
    Snatch Balance Met Con:
    800m run Deadlifts x 10 4 rounds for time ....

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  • 6-13-16...WOW!!...

    Today, the clients in our Better Body Program finished their first month in the program! They have done AMAZING! Not only have they lost TONS AND TONS of inches and pounds, they have gained confidence. Each person today stood taller and carries him/herself with so much confidence. It is amazing to life change. Take a look around tomorrow....there is life change happening everywhere at Crossfit Bartlett! 6-13-16
    Strength:
    Tall Cleans Clean Pulls Met Con:
    Heavy Power Clean x 5 (80% of 1RM) Running 50m Heavy Power Clean x 4 Running 100m Heavy Power Clean x 3 Running 200m Heavy Power Clean x 2 Running 400m Heavy Power Clean x 1 Running 800m ....

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  • 6-11-16...WOD...

    6-11-16
    Strength:
    Tall Clean and Jerk Met Con:
    Deadhang Pull ups to failure OHS x15 (unbroken but preferably 10 pounds over Nancy) 400 m run 3 rounds or 15 min time cap Document time and number of pull ups completed ....

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  • 6-10-16... 3 Rules for Success...

    There is so much wisdom in these 3 minutes.... 6-10-16
    Met Con:
    1k Row then KB Swing x10 (heavy) Mountain Climbers x20 5 rounds for time of MC and KB ....

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  • 6-9-16... What to Do If You're Disappointed...

    Many people get disappointed about different areas of their life. Whether it's financial, physical, emotional, we all get disappointed in ourselves. In reality though disappointment can be remedied by one thing.... Discipline. Whenever we get disappointed in something, we need to apply more discipline in that area of our life. Let's take the physical realm for example.... If you're disappointed in your body, you need to apply more discipline. Apply discipline to your nutrition, apply discipline to your consistency in training, and apply discipline to your recovery and sleep habits, and the physical appearance should take care of itself. This is just one example, but it can be used ....

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  • 6-8-16.... I'm Too Busy.....

    I hear the excuse a lot that, "I'm too busy to workout" or "I don't have time." What you're really saying is that working out and exercise isn't a priority. That's fine if it isn't. We go through seasons of life, and I get it. I don't recommend it, but I get it. Just think about this for a minute.... We ALL have 24 hours a day. You, me, Oprah, Bill Gates, etc. I would imagine that Oprah and Bill Gates are way busier then you or I, and I would also imagine that they are way more productive. It's always about where you put your priority. Did you know that at one point Steve Jobs was the CEO of Apple AND PIXAR? Two different multi billion dollar companies. I would imagine he was pretty ....

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  • 6-7-16....Welcome!!!...

    Welcome Alicia and Holly! Starting this week, you will see two new faces on the floor. Holly and Alicia will be interning with us! We are so excited to have them and we can't wait to see them develop into amazing crossfit coaches. Holly Taylor has been with us since March. She is a faithful member of our 5 am class! Holly is a member of the Navy and has been crossfitting for several years! Alicia McCulley has been a member of our bootcamp program since February. She is preparing to graduate from bootcamp this Saturday and then will transition into our crossfit program. Please introduce yourself and welcome them!! High Hang Snatch 5 x 2 @70% Met Con: Deadlifts (heavy ....

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  • 6-6-16... Creating Habits....

    In order to make a new habit a lifestyle you must practice it often. There are quite a few habits that are easy to implement, that can make a dramatic difference in your life. A few of those habits are meditation, or even just focusing on your breath for a minute. Another one is exercise. There are many things you can do to create an opportunity to practice a habit. A neat idea that I just read about recently is using your phone to create the space to do the habit. Most people check their phones hundreds of times a day. Why don't you hack your system and if your habit you want to develop is to meditate, put a reminder on your home screen of your phone to breath. Then when you check your ....

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  • 6-4-16...WOD

    6-4-16
    Levels Testing Met Con:
    “Karen” 150 Wall Balls for time ....

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  • 6-3-16... The Greatest Adaptation of CrossFit...

    How are the 6 inches between your ears? Is that holding you back? 6-3-16
    Levels Testing Met Con:
    Bar Muscle Ups x 10 / Ring Muscle Ups x 10/ Dips x 10 Wall Walks x 5 / Inch worms KB Swings x 10 AMRAP 15 minutes ....

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  • 6-2-16...Micronutrients continued... Kill Cliff

    I've been writing a series once a week on micro nutrients where I cover some of the supplements we carry and discuss why they're good for you. You can check out my previous articles here: Micronutrients Athletic Greens Micronutrients Magnesium MNS Today I want to talk about Kill Cliff: Here is an excerpt from their website explaining what it's all about: Kill Cliff is a functional recovery drink made up of B, C, and E vitamins, electrolytes, and plant extracts including ginger root, green tea extract, and ginseng root powder as well as a unique enzyme blend. Kill Cliff aids in recovery and helps you feel awesome again through micronutrient replenishment and is ....

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  • 6-1-16...Your hold up....

    There is only one thing holding you up from achieving your goals... It's not whether you can physically do it. It's not how strong you are starting out. It's not your natural ability. The only thing stopping you from achieving your goals is your decision to do the things to achieve them. I know it sounds hokey. I know you thought I was going to give you some secret to life, but in reality deciding to achieve your goals is really all it takes. Decide to do the things required to achieve your goals. Decide to follow the nutrition. Decide to show up to class and be consistent. Decide to get enough sleep. Decide to forgo the partying. All of those things sound like a bunch of different ....

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  • 5-31-16... Don't Listen to the A-hole...

    That guy/ gal is an a-hole.... Which person am I talking about? I'm talking about the person in your head. The person that tells you that it's impossible. The person that says, "you can't," or "you're not good enough," or "you don't deserve it," that person is an a-hole. That person isn't you, it's your self doubt talking. If someone on the street told you that you were ugly or stupid would you believe them? Probably not. You'd probably think, "what an a-hole." But we believe our inner a-hole all the time. Tell that person to shut up. What's great, is that you can also have an inner voice that uplifts you. Look in the mirror and talk about something you're proud of. Talk about what an ....

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  • 5-30-16... Memorial Day Murph

    It's Memorial Day Memorial Day was established to honor the fallen soldiers who have died serving our country. We do a Hero workout in honor of the fallen. We suffer because they no longer can. Lt. Michael Murphy is a true American Hero. This video of his Medal of Honor ceremony is pretty awesome listening to President Bush tell his story. It's worth your time. 5-30-16 ONE WOD @ 9 AM MURPH 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *this WOD will be scaled appropriately* ....

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  • 5-28-16...WOD


    5-28-16
    Rack Jerk 3-1-1-1-1 Met Con:
    “Jack” Push Press x 10 (115/95) KB Swings x 10 (53/35) Box Jumps x 10 (24inch) AMRAP 20 minutes ....

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  • 5-26-16...Want To Change Lives?

    Monday is our interest meeting for our Internship program. The meeting will be after our Murph event. Everyday we here at CFB get to do some pretty awesome things. We get to change people's lives for the better, and make an enormous impact on the health and well being of people. It truly is a special place, and we are doing some great things. We've been growing our gym, and we've been growing our team as well. We are looking at developing leaders and experts in our way of training, so that we can constantly up our game and create even better service which will allow us to touch more lives. If you're interested in seeing what this is all about come to the meeting and let's talk about ....

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  • 5-25-16...Be Nervous Not Scared...

    It's ok to be nervous before a workout starts. It's cool sometimes to look at a workout and have the butterflies in the stomach. That's normal and expected. What isn't good is to believe your self limiting talk and think, "Oh I can't do that." Well guess what.... You can. There will be a version of the workout that you CAN do. That's our job as coaches is to scale the workout so you can do it. The workout the other day was a 2,000m row followed by a 1 mile run. EVERYONE finished the workout! It wasn't a matter of whether you could or couldn't finish it, it was a matter of how long it'd take. Monday we are doing Murph. At first glance it looks daunting, but it's doable. Some of you won't ....

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  • 5-24-16...Surrounding Yourself With Support...

    On your journey for self improvement, will power if finite. You can only have so much will power and then you will break, so it's important to set yourself up for success in every way possible. Sometimes this means, you must surround yourself with like minded people in order to help you achieve your goals. In a recent conversation, a client in my nutrition program was telling a story about how her coworker keeps sneaking candy on her desk. I guess in some sick way she thinks it's funny, but in reality she's sabotaging or trying to sabotage my client. Sugar is an addiction and a problem for a lot of people. Why would you deliberately try to cause problems for someone who is ....

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  • 5-23-16... You Don't Always PR...

    You don't always PR. The longer that you train, the harder it is to make huge progress. For example, Friday, I posted a 10lb PR on Clean and Jerk. I had been stuck at my previous max for a year. Most novice lifters meaning anyone who has been lifting for less then 2 years will see significant progress for the first two years. After that, it requires way more work and time in order to progress. There are a few reasons for this but the major one is neurological gains. You see for the first two years of lifting consistently, your body doesn't really know how to use all the muscle that you have available to you. So you train and train and the body learns how to tap into the reserves you ....

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  • 5-21-16...

    5-21-16
    Snatch Balance 2-1-1-1-1 Pull up 3-1-1-1-1-1 Met Con:
    “Jackie” 1000m row Thrusters x 50 Pull ups x 30 For time ....

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  • 5-20-16...Tony Robbins Key to Success..

    This is a great interview with one of the best motivational and successful people in the world! It's worth your time. 5-20-16
    Clean & Jerk 3-1-1-1-1 Met Con:
    HSPU x 2 minutes Ring Dips x 2 minutes Sit ups x 2 minutes Air Squats x 2 minutes 2 rounds for reps ....

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  • 5-19-16... The group....

    One of the best things about working in a group, is the group. Here's what I mean... When you work by yourself, there's only so much you'd do. Only so much effort you'd put forth. Maybe it's lack of motivation, maybe it's personal drive. For whatever reason our effort by ourselves is finite. Work in a group however and a whole different dynamic emerges. When you work next to someone there's an innate desire to do better. For whatever reason, humans compete even subconsciously, so when someone is working out next to you, you'll go harder. You won't stop as soon. You have a point of reference. You've seen it can be done. You've seen that's it's possible, so your own self imposed ....

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  • 5-18-16...Comparison....

    "Comparison is the thief of joy" - Stacey London I heard this quote the other day in an interview with her, and it really struck me. She is so right. We spend way too much time focusing on how we compare to others and we never take time to celebrate what we've actually done or what we have going on. One of the great things about CrossFit is working next to someone else, it can motivate you to do better and to be better, and it can be inspirational. It can also be detrimental if the wrong things are focused on. It's really all about your perspective. If you spend time comparing yourself to someone else and wondering why you can't, or you only did this, or you didn't do great because that ....

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  • 5-17-16....Be a Laser Not a Light House....

    A light house has one purpose it's to shine light and tell you where not to go. Constantly during conversations with people about their training and health I hear, "I can't do this (for whatever reason- insert excuse here)" The truth is we spend too much time worrying about what we can't do, and in reality we never know what we can't do unless we try. Deciding that you can't do something or relegating yourself to mediocrity isn't going to benefit you. It'll only hinder you. In reality we need to be more like a laser. Both light houses and lasers use light just in different ways. A laser focuses light to a fine point. It's a precise location and direction and is very focused, and when ....

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  • 5-16-17... PR WEEK!!!

    This week is PR week. We are going to spend the next two weeks testing our maxes. The way this works is you start off with a light weight and warm up the lift. Then you need to add some weight and do a rep, rest appropriately and add some more weight. Here's a sample of percentages to work up to test your max if you have a previous max: Set 1: 50% of 1RM x 8 reps Set 2: 60% of 1RM x 5 reps Set 3: 70% of 1RM x 3 reps Set 4: 80% of 1RM x 1 rep Set 5: 90% of 1RM x 1 rep Set 6: Max test 102% ish of 1RM x 1 rep (aim for something that would be a PR but is definitely hitable) Set 7: Max test based off of previous lift Set 8: same as before It's important to build up the muscles in ....

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  • 5-14-16...WOD


    5-14-16


    Strength:

    Snatch Balance Met Con:
    Wall Balls x 20 Sit ups x 20 Burpees x 20 5 rounds for time ....

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  • 5-13-16...How To Change The World... Admiral William H. McRaven

    Do you want to change the world? Do you want to leave a mark? Even if you don't, spend the 19 minutes it takes to watch this video, I promise you the wisdom you learn here will make you a better person!
    5-13-16
    Strength:
    OHP work, while resting complete sets of pull ups and close row Met Con:
    Back Squat x 10 HSPU x 7 3 rounds for time ....

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  • 5-12-16... Did You Do Your Best?

    Doing your best. Can you do more than your best? Can anyone ask that you do more than your best? What would be the result? We have a bunch of new people joining the gym which is amazing. They keep comparing themselves to more experienced people and I hear phrases like, "I only did this," or "I sucked at this," etc. Let's flip the script to, "I did my best and this what I achieved." Everyone starts somewhere, and everyone moves at different speeds, we didn't automatically teleport to where were at. We showed up consistently and consistently did our best. Now we keep doing our best because that's what gets us better. You can't do more than your best, so let yourself off the hook for ....

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  • 5-11-10... Micro Nutrients- T.A.G....

    To continue my series on micro nutrients, today I'm going to talk about Glutamine, more specifically our Trans-Alanyl-Glutamine. You can check out my other articles about the supplements and micro nutrients we carry here: Athletic Greens Magnesium MNS BCAA Here are some benefits to taking Glutamamine: Glutamine has been linked in protein synthesis, which means it can help build an repair muslce. It can help maintain cell volume and hydration. It speeds up wound healing and recovery. It's been shown to have a positive affect on Human Growth Hormone levels. An increase of Hgh can help promote healing, recovery, body fat loss and lean muscle mass gain. It's been shown to ....

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  • 5-10-16... Proper Warm Up....

    We warm up for a reason... When muscles are cold and don't have blood flowing through them well, the chance for injury is much higher. When we warm up, we focus on movements that move the body through a full range of motion, this allows the joints to get loose, and the muscles to get blood flowing through them, so that they can function properly. It's very common for a person that is not warmed up to tear a muscle or injure a joint. For example, many people between the age of 35-50 that are kind of athletic choose to participate in things like kick ball, or softball, or volley ball. Many times a proper warm up is skipped and the results that are common are muscle injuries or tendon ....

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  • 5-9-16... Does This Stuff Really Work?

    Hi Everyone! I thought I would take a second and share my experience with the nutrition program. First of all, I was VERY hesitant to do the Better Body Program. A million questions ran through my head...can I afford it, will I like the food, what can I eat, can I handle this "diet", will I get results, etc? I decided to do the program (at the last minute) last September having only been in crossfit one month. 12 weeks later, I had the answers to all of my questions... YES! I am a (very!) picky eater, yet the recipes are delicious, and I also found foods that I liked that fit within the paleo lifestyle, plus I have tried and like many new foods. I loved knowing how much to eat ....

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  • 5-7-16...WOD


    5-7-16

    Strength:
    Deadlift work, while resting complete dumbbell tricep extentions and dumbbell standing supinated curls Met Con:
    100m run Jumping Lunges x 5 each leg Deficit Push Ups x 10 AMRAP 12 minutes ....

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  • 5-6-16...Starting a Movement...


    5-6-16
    Strength:
    Bench press work, while resting complete pull ups and close row Met Con:
    Wall Balls x 2 minutes 1 minute rest Sit ups x 2 minutes 1 minute rest Pull ups x 2 minutes 1 minute rest 2 rounds for reps ....

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  • 5-5-16...Micro nutrients- B.C.A.A....

    To continue my series on micro nutrients, today I'm going to talk about Branch Chain Amino Acids. You can check out my other articles about the supplements and micro nutrients we carry here: Athletic Greens Magnesium MNS In layman's terms B.C.A.A. or branch chained amino acids are basically the building blocks for muscle. When you train your muscles break down and they require specific nutrients (specific proteins: leucine, isoleucine, and valine) to rebuild. Those specific proteins are called branched chain amino acids. When you ingest branch chained amino acids after a workout it helps in several different ways... - Decreases the amount of negative break down of the muscle - ....

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  • 5-4-16....Amazing Things Going On At CrossFit Bartlett...

    I love love love our people at CFB. It's so amazing to see the life change happening in our midst. One of the biggest game changers for us is our boot camp program. Last night I was standing in a CrossFit class of 13 people and 11 of them originally came to us through the World's Best Boot Camp program. 11 people, who would've never walked through our doors had we not offered that program. 11 people who thought they could never do CrossFit, or that CrossFit was too hard, or not for them. We have had countless lives changed, and I love our program. This program allows us to reach a population who would've otherwise never walked through our doors, and I'm grateful because we get the ....

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  • 5-3-16.... 6 Years....

    May 3rd is my daughter’s birthday. She turns 6 years old today. My mind is literally blown thinking about all that has happened in those 6 years both with my kids and as a business at CFB. Holy cow, “they” weren’t kidding when they said time flies. I've written about this before, but just in case you haven't heard the story.... When I quit my full time job to go full time at CFB my daughter was just a few weeks old. Yep you heard that right, I quit my full time job to chase my passion and my dream and run my own business into the unknown with a brand new baby girl in my arms. To say that I was afraid and nervous would be an understatement. I was scared shit-less. When we made ....

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  • 5-2-16... Perfection...

    Too many of us get caught up on the idea of perfection. We struggle to get things exactly right, we get really frustrated when they don't go exactly as planned. This holds true at the gym as well. Many people we coach get really frustrated when they don't master a move the first time we teach it to them, or they still struggle with something a couple of months later. I'm here to tell you.... it's ok. We don't expect you to master everything, and most of the movements we do require years to master, so let yourself off the hook a little bit. Remember, there is no such thing as perfect; there's only perfect effort. Come in and do your best and you'll get amazing results! 5-2-16 ....

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  • 4-30-16 WOD

    4-30-16
    Strength:
    OHS Met Con:
    400m run 500m row 4 rounds for time ....

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  • 4-29-16...What Makes a Good Life?...

    What makes a good life? It may not be what you think. Check out this talk from a 75 year long study on happiness.
    4-29-16
    Strength:
    Clean and Jerk Met Con:
    Advanced/ Scaled Chest to bar Pullups x 50 / 30 Push ups x 50/ 30 Burpees x 50/ 30 For time ....

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  • 4-28-16...Micro Nutrients cont. MNS...

    I've been writing a series once a week on micro nutrients where I cover some of the supplements we carry and discuss why they're good for you. You can check out my previous articles here: Micronutrients Athletic Greens Micronutrients Magnesium Today I want to talk about the MNS system. The truth is most multi vitamins don't work. In fact typically when you take them many of the nutrients are passed right out of your system and not absorbed at all. The key to good health is not necessarily what you put in your mouth, but what is absorbed in the system, this is called bioavailability. The MNS system has 3 different versions depending on what your individual needs are. Here are the ....

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  • 4-27-16...When You Win I Win...

    This is a saying we have in the World's Best Boot Camp Program, and really permeates throughout our entire business. You see every day we wake up passionate about what we are doing and fired up to do our best to get you the results you want to achieve. I get so emotional and so excited to see transformations from people in our program. You want to know the coolest part? Almost every day lately, I'm tagged in someone's Facebook post with something that they've achieved. I know I've written about this before, but I just can not stop talking about how awesome it is to see the amazing results people are achieving. I'm so grateful to be a part of this movement that we've started here in ....

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  • 4-26-16...Celebrating the Small Goals...

    In the boot camp we talk about celebrating small goals all the time. There are a couple of different reasons why this is important. 1) If we continue to achieve small goals then we will make huge strides towards our large goals. 2) It can be extremely daunting when we only look at the end goal and it seems so far away from where you actually are. Many times this can be overwhelming and discouraging. 3) Many times when you accomplish and celebrate small wins, it makes it easier to continue your progress. It keeps you excited and engaged and happy that you are making progress. Here's what we celebrated recently with one of our members.... One of our members recently told me that for the ....

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  • 4-25-16...Welcome to the team Sam....

    I just want to take a second and welcome Samantha to our team at CrossFit Bartlett. She will be helping take over our children's area. Some of you may have already met her, and some of you may have worked out with her. She was a client here first, going through the boot camp program and then progressing on into CrossFit. She's made awesome progress at CFB physically and we are so excited to have her help us change lives and make sure our program runs efficiently. You may not realize this, but that position is so much more then a glorified baby sitter. The person that fills that role has several critical duties, that without that person, CFB would not be able to function the way it does. ....

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  • 4-23-16....WOD



    4-23-16
    Strength:
    Snatch Balance MetCon:
    (1-10 reps of each) Pull Ups dead hang Push Ups OHS Do 1 pull up, 1 Push Up, 1 OHS, then do 2 of each etc. for time 20 minute cut off ....

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  • 4-22-16... How Well Do You Breath?

    I've been working really hard on breathing lately. It's critical for good health. Have you ever spent time training breathing? I know it sounds silly, but it's very very important for good health. Here's a great video and technique to help you. It's worth your time to work through this. 4-22-16
    Strength:
    Tall Clean and Jerk MetCon:
    500m row Thruster (Fran weight) x 15 3 rounds for time ....

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  • 4-21-16...Welcome New Peeps!!!

    Hey everyone, We are so excited to have a new group of people graduate from boot camp and upgrade into our CrossFit program. We are also seeing a ton of new people coming into the gym from all different avenues. Please, if you don't know someone introduce yourself, and let's keep this amazing community growing, spreading love, and helping people achieve their goals! Thanks for making this place awesome! 4-21-16
    Strength:
    Deadlift work, while resting complete set of dumbbell tricep extensions and dumbbell standing supinated curl MetCon:
    Double Unders/ Singles x 2 minutes (to score divide singles by 10) Man eaters x 2 minutes (Push up position on dumbbells single arm row ....

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  • 4-20-16... Perfect Effort...

    There's no such thing as perfection. Only perfect effort. - Mark Divine, The Way of The SEAL We see this all time when people report their scores, or discuss a workout. The scenario goes something like this.... Coach: "How'd you do?" Athlete: "I only got (insert whatever their score was here)" Coach: "Did you do your best?" Athlete: "Yes" Coach: "Great, good job." Athlete: "Not really, I only did x." Do you see the problem with this line of conversation? The athlete is degrading his/herself based off of their score. Yes, you may have had a person in your class that got more rounds then you, but the question is, did you do your best that day? If the answer is yes, you did your ....

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  • 4-19-16... Micro Nutrients Part 2 Magnesium....

    I talked about this last week and wanted to continue the discussion. We spend a lot of time talking about macro nutrients in our gym. That is protein, carbohydrates and fats. What we don't spend a ton of time on in micro nutrients. Those are vitamins both fat and water soluble, minerals, and phyto nutrients. Today I want to continue the discussion by talking about Magnesium. This is a great supplement, and in my experience almost everyone who has been blood tested for it in the professional athlete realm is deficient in it. Our soil simply just doesn't provide enough nutrients to supply it in our food. There are a world of benefits to magnesium supplementation. Here is a small list of ....

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  • 4-18-16....40% finished....

    I just recently listened to a book called, Living With A SEAL. There's tons of interesting stories about how those 31 days went down, when a CEO of several large companies had a Navy SEAL move in with him for a month, so I suggest you read the book, it's a bit crazy. But one of the things that stuck out with me was something that SEAL said in the book to the author. He said, when you think you're finished you're really only 40% done, that's your body trying to protect you. That really hit home with me. One of the things we teach in the boot camp is, "I say when I quit, not my body." It's along the same lines. The point is there's almost always more left in the tank. We had a class the ....

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  • 4-16-16 WOD



    4-16-16
    Strength:

    Front Squat work, while resting complete: Dumbbell Arnold Press, then Posterior Delt Dumbbell Flyes


    Met Con:

    Wall Balls x 10 Burpees x 10 Sit ups x 20 AMRAP 15 minutes ....

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  • 4-15-16... Words To Live By...

    These are great words to live by. How can you incorporate this in your life? Have a great weekend! 4-15-16
    Strength:


    Tall Cleans Clean Pull Met Con:
    Clean x 5 (touch and go) Ring Dips x 10 400m run 3 rounds for time ....

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  • 4-14-16... Our interns are #awesome...

    I'm not sure if you know this or not, but Sarah and Anthony have been interning with us now for several months. These guys are busting their tail and putting in the hours on the floor. They are like sponges absorbing every bit of information we give them during classes. Also, while they are on the floor they are in learning mode, so they are required to spend a certain amount of time in the class asking questions and observing what our coaches are doing in order to learn in the trenches, or what we call OTJ (on the job) training. More importantly then that is the work they are putting in off the floor. What you may not know is that part of the internship process is a very rigorous ....

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  • 4-13-16...Micro Nutrients AG....

    We spend a lot of time talking about macro nutrients in our gym. That is protein, carbohydrates and fats. What we don't spend a ton of time on in micro nutrients. Those are vitamins both fat and water soluble, minerals, and phyto nutrients. Vitamins are critical for health. The fat soluble vitamins are: A,D,E, and K and those are only absorbable in the presence of fats. They can also be over done because they are stored in your body, so it's important not to supplement too much with these, but to get the right ratios. Real food is the best way to get these, but there are some supplements that I will discuss that can help you. Water soluble vitamins include, C, and all the B vitamins. ....

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  • 4-12-16.... Life Change...

    Holy smokes.... I'm not sure if you realize that, but REAL life change is happening in our gym. Our World's Best Boot Camp program has 68 people in it, and most of them are graduating this weekend. We've only had a few fall off which is HUGE in the fitness world! Also, I'm getting Facebook posts, emails, and personal conversations daily of how amazing people are doing. It's not just, "I lost a pant size," type posts, but it's, "My doctor took me off my diabetes medication and heart medication," conversations. Ladies and gentlemen, I'm not sure if you realize the impact of that, but that is amazing life change happening! Our bring a friend event for boot camp brought in 97 people to CFB ....

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  • 4-11-16...24 Hours In A Day....

    There are literally 24 hours in a day. How do you spend your time? The most successful people in the world are very efficient with the use of their time. Bill Gates, Oprah Winfrey, etc. all only have 24 hours in a day, yet they get so much accomplished in that time frame. How can you get more accomplished? Let's break it down... Divide your day into chunks of time. Sleeping, Work, You time, Family time That's really the 4 main category blocks for most of us right? Sleeping 8 hours - This one is self exclamatory some need less sleep some need more sleep but it's still time that has to be accounted for. You time 3 hours - Most people don't think about time they spend on themselves. ....

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  • 4-9-16 WOD

    4-9-16

    Strength:
    Back Squat work, while resting complete sets of: -Dumbbell Arnold Press -Posterior Delt Dumbbell Flyes
    Met Con:
    Karen 150 Wall Balls for time ....

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  • 4-8-16...A Follow Up- Tony Robbins- Why We Do What We Do....

    Following up to yesterday's blog about why I do what I do, I thought it'd be great to post this talk by Tony Robbins. I've posted this talk before and I just love it, so I thought I'd post it again. Let me know your thoughts!

    4-8-16
    Strength:
    Snatch Met Con:
    Hang Snatch x 5 Box Jumps x 10 400m run 3 rounds for time ....

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  • 4-7-16...Why We Do What We Do....

    I recently did a podcast interview where we were talking about CrossFit business. We were talking about work/ life balance, and I discussed how I didn't think there was such a thing as work/ life balance. I just think there are peaks and valleys, or it swings on a pendulum. You work hard towards something and then back off some, and then work hard again. I also mentioned that business has been crazy lately, and I worked around 90 hours last week. Then we talked about how last week I saw my kids Wednesday morning and didn't see them again until Friday night. His question was then, "Well why do you do it? What motivates and drives you." My answer was people's stories. The stories of how we ....

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  • 4-6-16...Documenting Progress....

    This week we ran into a problem at the gym. Actually, it's a pretty on going problem. The scenario goes something like this.... Let me preface this with if you're new and you legitimately don't know, I'm not talking to you. ;) This is for people who should know what they're doing. Without further adieu.... We give out a percentage of weight to use for a lift, or we recommend you start with a certain lift, and the next question that comes out to us is, "What weight should I lift?" Well, my response is, "Do you have a max? If so, use the posted percentage. If you don't have a max what did you lift last time." This is usually followed by one of two responses, "I don't know what my max is." ....

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  • 4-5-16.... Priorities....

    I can't afford it. I can't give up bread. I can't workout that hard. I can't eat healthy all the time it's too restrictive. I can't go without gluten. I can't give up sweet tea. I can't, I can't, I can't. In reality you could. It's just a choice. It's a matter of priorities, and mind set. Instead of automatically saying I can't, say "How can I make that happen? What would have to be true in order for that to happen?" Figure out the scenario where it could happen. Many people say they can't afford to train with us, but they can afford to go out to dinner every weekend. 4 dinners out would be the same amount as our membership for most couples. The reality is, they are prioritizing going ....

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  • 4-4-16... Congrats Sarah!!!

    Originally we were looking for a full time administrator, but we decided to change our minds. Instead we decided to hire Sarah Thompson full time and split the admin duties between her and Krystal. You see, Sarah has been interning with us for quite some time. She's honing her coaching skills and has done a fantastic job learning in our internship/ instructor training program. She's also done amazing work helping us with odds and ends especially with our boot camp. Without her we wouldn't be as successful as we are right now. Adding her even as an unpaid intern has been pivotal in our success, and we're grateful to have her! Now we are turning another chapter. She's decided to come on ....

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  • 4-2-16 WOD

    Strength:
    Snatch Balance Met Con:
    “Helen” 400m run KB Swings x 21 Pull ups x 12 3 rounds for time Here's what can be accomplished on this workout! Good stuff! ....

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  • 4-1-16....Looks Aren't Everything...

    Following up on my post earlier this week, about my daughter, I thought this would be a great talk to discuss looks, and how we put so much emphasis on them. 4-1-16 WOD Strength: Nap x 30 minutes Met Con: Burpees AMRAP 10 minutes then 10K run #isheserious? Bring a jump rope ....

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  • 3-31-16.... When will you get to Ramsgate?....

    I read this on Seth Godin's page: www.sethgodin.com . And thought it to be really appropriate for the training that we do. We do skills that require years of perfection. Many times you won't get it in a session, or a week, or a month, or even 6 months. We train for life, and that's how we look, long term. That's what gets you long term results. Be patient and keep grinding, stay consistent, and keep going. Then you'll get to where you want to go! Before Van Gogh was Van Gogh, he painted some pictures of streets in Ramsgate, a village in the UK. What if he had stopped, saying, "This isn't good enough, it's a failure, I'm never going to amount to anything?" Nobody, ever once, pops ....

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  • 3-30-16... 1-10 Where are you at?

    I ask a question in our consult, and the question is this.... On a scale of 1-10, 1 being not at all, 10 being all in where are you at on achieving your goals? Most people say between an 8 and a 10. Obviously we want to get them to a 10, but we're happy with an 8. What I find is, many people even though they SAY they are an 8, 9, or 10, their actions put them in a 1, 2, or 3 category. Not even a 5, but a 1-3. So my question is this.... Take stock in what you're doing right now. How committed are you to achieving your goals? 1-10? Then if you're anything other then an 8, 9, or 10 ask yourself, "What would it take to get me to a 10?" Then whatever that answer is, do it! Because, ....

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  • 3-29-16...Do I Look Skinny Today...

    Do I look skinny today? I'm heartbroken while writing this.... Heartbroken because, that's what my 5 year old asked me the other day. 5 years old. Let that sink in for a second. She's 5 years old and is already concerned with her body image. When she asked me that question, I responded with, "What makes you ask that sweet heart?" She quickly changed the subject and let it go. Later on that evening I was tucking her into bed and brought the subject up again. When I did, she told me she didn't want to talk about it. I responded with she isn't in trouble, I just want to know where she heard it, and if someone said something to her. She started crying and told me she didn't want to talk ....

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  • 3-28-16...Fired Up....

    Saw John O'Leary this weekend and he was awesome! Check out this video and his message to get your week started right! <br _moz_dirty="" />
    Strength:
    Deadlift while resting for deadlift work through Dumbbell Tricep Extensions and then Dumbbell Standing Supinated Curl Met Con:
    Row as many meters as possible in 2 minutes Rest 1 minute 5 rounds ....

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  • 3-26-16 WOD

    3-26-16 WOD Bench Press while resting for bench press do Pull Ups and then Close Row Met Con: Team Partner WOD Partner “Roy” Deadlift x 15 (225/ 135rx) Box Jumps x 20 (24/20) Pull ups x 25 5 rounds for time split reps as needed. 18 minute cut off ....

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  • 3-24-16... Every person has a story....

    Every person has a story, a struggle that they've endured. Every person that we see usually has a struggle centered around their body. Whether it's a struggle with body image, wanting to perform better, or just being unhappy with where they're at, we see the whole spectrum here at CFB. It's our mission to help as many people as possible. We want to reach those that want to be better but just don't know how. This is what we live for, these types of stories are why we do what we do. I'm so grateful for being a part of the journey. What's your story? Has it been written yet? Are you writing it now? We'd love to hear it. Post in the comment! 3-24-16 WOD Back Squat while resting ....

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  • 3-23-16.... My 5 Biggest Pain Points of Training...

    I thought I'd take a second to discuss my 5 biggest pain points in my training to see if you can relate, and take solace in the fact that I also go through struggles with my fitness. 1) Finding time to train
    I'm a business owner and entrepreneur. I don't have a 9-5 job nor do I ever turn it off. My mind is going constantly, and I constantly stress about what's next with my business. Being and entrepreneur I also work upwards of 60-70 sometimes 80 hours a week. Not to mention, I have kids who play soccer, go to dance, and gymnastics, and I'd love to spend time with my family. In addition, my busy times in the business is when most other people are off of work, early in the morning and ....

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  • 3-22-16... Steady Progressions...

    We are working on a new lifting template these 12 weeks. That template and the progress made is based off of steady progress from weeks past. The percentages posted are theoretical, you may or may not hit those numbers. That's where it is critical to track your progress. Write down everything you do, plus the amount of reps completed, so that next time you do that lift, you'll be able to adjust accordingly. If you didn't hit the recommendations last time adjust and then continue the progress. IT IS IMPERATIVE THAT YOU KEEP YOUR OWN RECORDS. If you ask me what you should lift, I will ask you what you lifted before. If you're not tracking you're guessing and limiting your results. So ....

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  • 3-21-16...Catch The Fire...

    Set yourself on fire and people will come from miles to watch you burn. I'm not sure where I first heard that quote, but I believe it's what's going on at CrossFit Bartlett right now. CFB has caught fire, and we are hitting our stride. We've seen amazing growth in the past couple of months and are poised to grow even more. We haven't reached the most members we've ever had yet, but we are getting close which is amazing. I want to take a second to speak on how grateful I am that this is occurring.... You see, we started this business to help people. We at CFB know what's it's like to be miserable with where you're at. We know what it's like to be searching for the answers to our health ....

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  • 3-19-16 WOD




    Strength:
    Deadlift while you're resting from the deadlift you'll be doing Dumbbell Tricep Extensions and Dumbbell Standing Supinated Curl Met con:
    “Fran” 21-15-9 Thrusters (95/65) Pull Ups ....

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  • 3-18-16... Keys to succes...#grit

    16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targe ....

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  • 3-17-16... Prioritize and Execute....

    I'm listening to an amazing book right now called Extreme Ownership , by Jocko Willink and Lief Baben. I posted an interview with Jocko yesterday. In the book the two teach leadership with stories from the battlefield in Iraq. They commanded Navy SEAL units in Iraq. They now do business leadership consulting, so the book parallels battlefield examples with business examples. One of the principles in the book is the idea of Prioritize and Execute. In the battlefield as well as in business, there are a million variables coming at you all at one time. In order to accomplish your mission you must prioritize what's most important and then execute on that priority until it's done or has ....

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  • 3-16-16.....What's Your Focus...

    What are you focusing on consistently? Are you focusing on positive outcomes? Or are you focusing on negative things? What do you want to accomplish? What are your goals? Do you have them in front of you consistently? If you spend time focusing daily on what you want to accomplish your brain will do it's best to connect the dots. Jack Canfield who has sold 500,000,000 books has 9 guidelines for creating effective affirmations. I recommend you put this into your daily practice.... The 11 Guidelines for Creating Effective Affirmations
    The Success Principles
    By: Jack Canfield

    1. Start with the words I Am .
    The words “ I am” are the two most powerful words in ....

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  • 3-15-16... Discipline with Joe Rogan and Jocko Willink

    **Language Not Work Family Safe!! But great discussion on discipline, and how freeing it is to be disciplined. Joe Rogan is a huge name in the MMA training world, and Jocko Willink is a retired Navy SEAL and author of the book Extreme Ownership! Where could you use discipline in your life? 3-15-16 WOD
    Strength:
    Front Squat work. (Know your maxes before you come) While resting for the front squat you'll do some shoulder work... Dumbbell Arnold Press Posterior Delt Dumbbell Flyes Met Con:
    Dead Hang Pull ups x 5 (weighted or upscaled) HSPU x 3 (upscaled) Box Jumps x 5 (High) AMRAP 15 minutes ....

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  • 3-14-16... Are You Eating Enough?...

    All our lives we've been conditioned to believe that in order to lose weight aka fat, we should burn more calories then we put in. This has lead to millions of people eating less and less food in order to burn body fat. These theories would hold true if the body was a static system that burned calories constantly at a consistent rate... Unfortunately, the body is not a static system. The body is a dynamic system. The body adjusts based off of inputs as well as out puts. What exactly does that mean? It means that if you start cutting calories that will work for a time, at least until the body starts to think you're starving. You see the body is set up to protect itself at all costs. So, ....

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  • 3-12-16 WOD...

    3-12-16 WOD Strength: Tall Clean and Jerk 10 x 2 Met Con: 1 Minute of reps of each of these movements: DB Thruster Mountain Climbers Medball Sit ups Push Ups Rest 5 rounds Workout is done Fight Gone Bad Style ....

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  • 3-11-16....How Do You Deal With Stress?...

    How are you dealing with stress? Can it be your friend? 3-11-16 WOD 16.3 Power snatches x 10 (75/55) Bar muscle ups x 3 AMRAP 7 Minutes Scaled Power snatches x 10 (45/35) Jumping chest to bar pull ups x 5 AMRAP 7 Minutes ....

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  • 3-10-16....Utilizing a Coach...

    If you think back to whenever you're most successful in life typically there's a coach involved. I mean really just think about it... You've had coaches all your life. When you were born, most likely, you had parents or guardians that coached you through child hood. When you went to school you had coaches/ teachers that taught you about reading, science, and math. Then most of us went to some kind of post secondary education where we learned a trade or worked with as an apprentice to learn a trade or get an education. Most likely whenever you wanted to learn a new skill you had a coach, teacher, or mentor there to teach you. Whether it's play basketball, play the piano, learn to speak ....

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  • 3-9-16... Taking Ownership...

    I hear many stories all the time about why a person can't get in shape, or why a person can't eat healthy, or why a person can't train consistently. **Warning** Real Talk coming... The truth of the matter is this, you can't do it, because you haven't made it a priority in your life. You've got plenty of justifications of why you can do other things like, drink beer on the weekends, or go duck hunting in the fall, or go to Cancun for a week in the summer. You can insert anything in here. But in reality you've made those things a priority over your health. I'm not saying it's good or bad, or right or wrong. All I'm saying is if you actually wanted to do it, you'd make it a priority and do ....

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  • 3-8-16.... Facing Adversity...

    "Storms make trees take deeper roots." - Dolly Parton Have you faced adversity recently? How did you deal with it? Did you take a victim mentality? Did you decide whoa is me? OR Did you face it head on? Embrace the challenge? Lean in, and dig deep to grind through? Adversity is important in life. What I love about training is that when you train hard, it makes adversity seem not so bad. It makes large things seem smaller. It makes hard things seem easier. So I want to urge you in the gym to go as hard as you can. Embrace the difficulties. We call it embracing the suck! Enjoy the tribulations. Then when real adversity strikes, you'll be able to take deeper roots, and hold on for the ....

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  • 3-7-16...New Lifting Templates...

    Today we start a new lifting template. I've been noticing some holes in people's performance, so I'm working to fix some of the issues I've seen lately. It'll be a different style then what you're used to and different from what we've ever done in the past at CFB, so hold on tight, it's going to be fun! 3-7-16 WOD Back Squat Work (know what your maxes are before you get there) While resting for back squat you'll do programmed shoulder work with dumbbells. Arnold Presses Posterior Delt Flyes Met Con: Double Unders 30 or 200 singles HSPU x 5 TTB/KTE x 10 AMRAP 12 minutes ....

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  • 3-4-16....Open Workout 16.2...

    Today we are going to do Open Workout 16.2. This is one of the workouts for the beginning of the CrossFit Games competition. The workout will be scaled appropriately so don't worry. 3-4-16 WOD
    Open Workout 16.2
    As prescribed:
    Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 ....

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  • 3-3-16...Momentum...

    After being out of pocket and out of training for a week it's really hard to get back into the groove. I'm like you, once I fall off of my nutrition and training, I struggle to dial it back in. Why? Because, like you, I'm human. Humans fall victim to lack of momentum. You see once things get going, it's very easy to keep them going, but once things fall off, it's very hard to get things going again. Why? Because, momentum helps keep things in motion. Rather then having to overcome all the forces that are keeping things stationary when you're trying to get something started, keeping things moving is much much easier. The key is to set yourself up for success and to keep the momentum ....

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  • 3-2-16...You Become What You Envision....

    What's your vision for yourself? Are you actively working on visualizing what you want? What do you want to achieve in life? What do you want to achieve in fitness? What is driving you to fulfill those visualizations. Hellen Keller once said, "The only thing worse than being blind is having sight but no vision." It's critical for your success to have a vision of what you want to achieve. Here's a great link from Jack Canfield on how to create a vision board. You should spend time every day visualizing what you want, and eventually with enough work it should come true. What's your vision? I'd love to know. 3-2-16 WOD Levels Testing Met Con: "Kelly" 400m run Box Jumps x ....

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  • 3-1-16....Birthday Motivation...

    Today I turn 34 years old. I'm in the best physical shape of my life. Which has been a life long struggle for. I'm also running a business that is changing thousands of lives and for that I'm grateful! Arnold has always been a hero of mine. His work ethic is insane, and his level of success is due to his tenacity and failure to quit. I hope this gets you fired up today! <br _moz_dirty="" /> "Elizabeth" 21-15-9 Clean Ring Dips for time ....

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  • 2-29-16....Incremental Changes reposted

    Life overall is about trajectory and incremental changes. The small changes you make on a daily basis add up to huge changes over time. Take for example investing. If I were to invest a dollar a day into my savings account with the accrual of compounding interest over a lifetime I'd have a great deal of money. In golf, if I make one small incremental change in the angle of my golf club head, the golf ball could end up 30 yards off of where I want it to be down the fairway. Little changes matter, and lucky for you, you can take advantage of that with your body as well. For example, making the small change of taking sugar out of your coffee in the morning can have a profound effect ....

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  • 2-27-16....4-7-8.. reposted

    The ability to handle stress is critical in everyone's life. Everyone comes across certain seasons that can be extremely stressful. One of the things I like to do is what's called the 4-7-8 method of breathing. Whenever something gets really stressful you can go through several cycles of this breathing exercise: Breath in through your nose for a slow 4 count Hold your breath for 7 seconds. Then release with a slight audible sounds for 8 seconds completely emptying your lungs. ** You should press the tongue against the roof of the mouth through the entire exercise. By going through 4 cycles of this, it's been clinically shown to reduce anxiety, and make chemical changes in your ....

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  • 2-26-16....Have you failed lately? reposted

    Denzel Washington's commencement speech is epic. Failure is part of life. One of the best things about what we do is we get the opportunity to fail all the time. This is a great thing. You get used to failing in a positive way. Failure is the opportunity to get better. If you never push yourself hard enough to get close to failure, or push yourself to failure, you'll never have the opportunity to grow. At Home WOD: Run 1 Mile Every 5 steps do: 10 Jumping Jacks 5 Burpees ....

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  • 2-25-16....Avoid The Crabs reposted

    I read this story recently that I thought was very interesting... Crabs have really great dexterity and can climb out of almost anything. I'm not sure if this story was about a certain breed of crab or if this is true for all crabs, but this particular crab trap just has a hole cut in the top. The fisherman puts food in the container and the crab will climb in to eat the food. The crab could easily climb out but it doesn't because the food is there. Soon other crabs see the food and start following suit. Eventually, even though the food is gone, more crabs will continue to pile into the trap because they see the other crabs there, and they don't want to miss the party. But here's ....

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  • 2-24-16.... Working On Your Goats reposted

    Goats are those things that you struggle with. One of the points of CrossFit is to expose you to all different types of training and by doing so we will develop a more well rounded fitness within you. When you train like this, you'll run into movements or things that you are very good at, and you'll also run into movements and exercises that you will struggle with. That's a good thing. When you struggle is when you grow as a person. So I want to encourage you to embrace workouts that feature your goats. If you struggle with double unders, make sure you show up to do them in a workout. If burpees aren't your thing, make sure you embrace the workout with 50 of them in it. ....

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  • 2-23-16... The 5 Lessons I Learned from Murph Revisited...

    Since we did the workout Murph on Saturday, I thought it'd be fun to revisit this blog that I thought of while doing Murph one time. After doing the workout I hope that it makes sense to you, and it's an enjoyable read. The other day was Memorial Day and we did a workout called Murph, you can see the story of the workout here ! Essentially the workout consists of: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run for time Yes this workout is a beast. Yes it takes a long time. etc etc. While doing this workout I had a lot of time to think.... yes it takes that long, and I came up with the idea for this blog post. You can learn a lot of lessons in life from this workout, so I ....

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  • 2-22-16... De-Load Week

    This week we will be focused on resting from heavy lifting. It's important to allow the joints a break from heavy stresses and we just finished an entire 12 week lifting cycle. We will now transition for the next week into doing levels testing as well as some bench mark metabolic conditioning tests. If you are stuck at a level, then it's important that you still come and use this time as coached practice in order to increase your skills to move you to that next level. For example, if you are stuck at the clean and jerk weight for the level 2 test, then let's spend some time working on technique so that you can get that lift eventually. So have fun, and let's level up! 2-22-16 ....

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  • 2-19-16.... The 8 Secrets of Success....

    People ask me all the time what it takes to achieve their goals. It takes a dedication to be successful. Here's a great short talk on 8 Secrets to Success. How can you apply these to your fitness and your life? 2-19-16 WOD
    Strength:
    Make Up Lift Met Con:
    OHS x 10 400m run 5 rounds for time OHS unbroken is the goal (105/75 goal weights) CrossFit One World Movement Library - The Overhead Squat from crossfitoneworld on Vimeo . ....

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  • 2-18-16... The CrossFit Open...

    I sent out an email recently asking who was planning on doing the Open and I got several responses back asking, "What is the open?" The CrossFit Open is the first stage of the world wide competition called the CrossFit Games. The winner is crowned The Fittest Person On Earth. The way the competition works is every Thursday for 5 weeks a workout is announced. Then you complete that workout and submit your score to the CrossFit Games website. After 5 weeks the top 50 or so men and women in the region will be invited to regionals, and the winners from regionals go to the CrossFit Games. It's really a pretty awesome thing, because it's truly anybody's game. Any person working out in their ....

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  • 2-17-16..... Do You Have The Time?

    I hear this all the time.... "If I only had time to do this, or do that, I'd be able to do it." For example, "I wish I had time to workout like you do." "I don't have the time to do an exercise program." I'm going to let you in on a little secret.... We don't create or destroy time. EVERYONE has the same amount of time every day. Therefore, I don't have any more time than you, or vice versa. What I do have is a difference in priorities. I prioritize time in the day to do a workout which is why I get a workout done. I'm not trying to be flippant here, I know you're busy. We are all busy. We all have things going on. But the truth is, if you want to make fitness a focus, you've gotta ....

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  • 2-16-16.....

    OHP 3-1-1-1-1-1 Met Con: “Grace” 30 Clean and Jerks for time ....

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  • 2-15-16.... What Kind of Questions Are You Asking Yourself?

    Whenever anything happens to us, we typically ask 3 questions of ourself. Can you guess what they are? The first question is typically, "Why me?" We try to play the victim. Why is this happening to me? Out of all the people in the world, why did this one thing have to happen to me? You know how the song goes, you've sang it to yourself before. The second question is typically, "Who cares?" We try to be a victim here too. Nobody cares about me. Who would care about this problem. Etc. The last question we ask ourselves is typically, "What's the point?" We mope around thinking whoa is me, what is the point of all this nonsense? Why do we need to keep on going? It's usesless. Am I ....

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  • 2-12-16 WOD

    2-12-16 WOD Strength: Pull up or make up lift 3-1-1-1-1-1 Met Con: Double Unders x 20 / Singles x 100 Snatch x 3 (Touch and go) 8 rounds for time <br _moz_dirty="" /> ....

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  • 2-12-16... Are You Hustling?

    **not WFS.... It's Gary Vaynerchuk he cusses and drops the F-word, but there's some great value in what he has to say. Do you work hard? Are you hustling? Are you doing everything you can to be successful? Are you putting in the work to be successful? How can you apply this to your fitness? 2-12-16 WOD Strength: Clean & Jerk 3-1-1-1-1 Met Con: GHD Sit Ups x 50 Then Air Squats x 30 Sit ups x 20 HSPU x 10 5 rounds Then TTB/ KTE x 50 For time ....

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  • 2-11-16... Rewiring the System...

    I was listening to a podcast with Shawn Achor, author of the Happiness Advantage, and he said some things that I thought were truly amazing and could be transformative for you..... During the interview he discusses that researchers in the University of Pennsylvania found that if you have 4 year old children with genes for pessimism around the dinner table, if you have them discuss three new things that they're grateful for that have occurred over the past 24 hours every day, you can take a child with genes for pessimism and rewire their brain over a period of just 21 to 28 days to actually become a lifelong default optimist if they continue those patterns. You don't have to be just a ....

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  • 2-10-16....It's PR Time!!!

    It's time to see what you're made of! This week we will begin testing our 1 rep maxes. This is where we push the limits, lay it all on the line and see how much we can actually lift. It's important to know what your maxes are, that way we can adjust accordingly when we're doing workouts and lifting in order to get you to continually progress. It's imperative that you push yourself to failure and see what you can do. If you lifted it and completed the lift, then try again until you actually fail. Many people don't like to fail, but you never truly know what you can do until you push yourself to failure. Push yourself out of your comfort zone this week, and let's see what you've ....

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  • 2-8-16.... Surviving the Super Bowl

    By: Justin Emmons 1.2 billion Chicken Wings 7 million pounds of avocados 11.2 million pounds of potato chips 11 million slices of pizza from Dominos. These are just some of the stats posted of expected consumption during the Big Game. In fact, behind Thanksgiving, the Super Bowl is the largest food holiday in the United States. We all make some choices to eat crappy and stay up late on Superbowl Sunday, and that's fine. My question to you is, after the game what are you doing to counteract the nutritional choices you're making? Let's start with the hangover... I'd love to recommend don't drink, but the reality is most of us do it sometimes, so what can we do to make things ....

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  • 2-5-16.... The Key To Abundance and Success....

    This is one of the best interviews I've ever heard. Do yourself a favor and listen to this interview! 2-5-16 WOD Strength: Tall Cleans Clean Pulls Met Con: Double Unders x 30 or 200 singles HSPU x 5 (upscaled) Deadlift x 3 (80% of 1RM) AMRAP 12 minutes ....

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  • 2-4-16..... Getting Better....

    As you know CFB has been a leader in the fitness industry for many years. We are always committed to providing the best service possible for you, our clients. In that mission, we have invested in an opportunity to learn from the best and the brightest in the fitness industry. In order for us to take full advantage of this opportunity, the Leadership Team (Jack, Krystal and myself) will need to be out of town on a business trip the end of this month. While we are gone, the gym will be closed from Wednesday, Feb 24th - Monday morning classes, Feb 29th (we will be coming straight from the airport to coach class Monday night 5PM, 6PM, 7PM). We understand that this will ....

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  • 2-3-2016 ..... Your Strength...

    While working on the strength week programming for the World's Best Boot Camp program this week, I came up with this quote..... Strength doesn’t come from your physical ability; strength comes from within. But the more you work on you physical strength the greater you’ll realize your strength within. - Justin Emmons We work on strength all the time, and it's really amazing to see how achieving your strength goals in the gym will translate into being stronger both physically and mentally outside the gym. How has working on improving your strength improved your life? ....

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  • 2-2-16.... No Grain No Pain

    I listened to this fantastic interview by Dr. Peter Osborne about Gluten and all grains. There's some really eye opening stuff in here that we've been talking about for years. It's nice to see the mainstream coming around. I recommend you spend some time and listen to this interview. This is from Lewis Howes' The School Of Greatness Podcast


    In This Episode, You Will Learn:

    The number one diagnosed condition in the U.S. is auto-immune disease (often linked to gluten consumption)
    What gluten actually is (and what it is found in)
    That there are actually many types of gluten people eat without knowing (ex. corn, rice, etc.)
    All the factors that contribute to us getting sick from eating ....

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  • 1-29-16... Eric Thomas is THE MAN!

    I know this video is an hour long, but there are some nuggets in this interview that could be life changing for you! I recommend you not watch making a murder one night, forgo your Walking Dead binge, and take 48 minutes to check this out. It could change your life! __________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________ 1-29-16 WOD Strength: OHP Dumbbell Squat Clean and Jerks x 100 At the top of each minute do 5 burpees ....

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  • 1-28-16... What's Causing Your Stress?

    In the book, The Power of Now, by Eckhart Tolle; he discusses the fact that all worry and stress come from two possible things.... 1) Worrying too much about the past. He argues that there is no point in worrying about the past, especially to the point where it causes anxiety and stress. Sure it's great to learn from the past, but dwelling on it, doesn't do you any good. The reason why, is that you can not change the past. You can only learn from it. So learn from the mistakes you've made and move on, don't let it hang you up with stress. 2) Worrying too much about the future. He argues that it's important to think about the future but worrying too much about something that hasn't ....

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  • 1-27-2016.....Are You an Addict?

    We just started the nutrition program recently, and the biggest complaint I'm getting thus far is headaches. You see, one of the requirements of the program is no caffeine after 12PM and no sugar. I have several people in the program who after following these recommendations for just two days are complaining of really bad headaches. What they are experiencing, is withdrawals. Their body is addicted to sugar or caffeine or both, and just like a drug, the body goes through withdrawals when you take those things away. Bread and specifically gluten can also be another highly addictive substance that can cause withdrawals when you cut it out. It's interesting to note, that simple foods can ....

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  • 1-26-16.... 1/24th Of A Second

    Have you ever seen a video of Wallace and Gromet? It's a British cartoon that is made with stop motion animation. Here's an excerpt from a movie: The creator of Wallace and Gromit, Nick Park, meticulously moves each clay piece one fraction at a time, and then takes a picture of the action. In order to make a clip it requires a picture to be made every 1/24th of a second. In other words there are 24 different frames shot per second to create a show. So you could only imagine how long it'd take to create a 30 minute show. When asked about how he undertakes a project with such an enormous amount of work, his response was; "one 24th of a second at a time." He only views what the next ....

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  • 1-25-16... Loosing the Boobs

    Today I'm going to talk about a subject that doesn't get much discussion at the gym... Boobs.... Today I want to talk about breast tissue more specifically the possibility of loss of breast tissue during fat loss. The breasts are primarily made up of adipose tissue (aka: fat). Usually as females gain weight they also in turn add fat to their breasts which creates a larger breast size. Understandably, this can be a welcome outcome, but many times it's also accompanied with excess body fat around the midsection, thighs, buttocks and wherever else that particular person stores body fat, which is very unhealthy. It stands to reason that the opposite will also be true.... as you lose body ....

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  • 1/23/2016

    _________________________________________________________________________________________________________________________________________ 1-23-16 WOD Strength: Clean and Jerk Walking Lunges x 50 each leg Pull ups x 100 Sit ups x 200 For time _________________________________________________________________________________________________________________________________________ ....

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  • 1-22-16... Have We Got Our Definition of Happiness All Wrong?

    This is a great talk and an even better book. This is worth your time! ________________________________________________________________________________________________________________________________________ _________________________________________________________________________________________________________________________________________ 1-22-16 WOD Strength: OHS Met Con: Thrusters x 15 (Fran weight) 500m row 4 rounds for time _________________________________________________________________________________________________________________________________________ ....

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  • 1-21-16... Interns!!!!

    We are pleased to welcome a new batch of Interns at CrossFit Bartlett. Our internship program is a 6 month program designed to develop people into the coaches that we want them to be in order to earn the honor of running a class at CrossFit Bartlett. We are so excited to bring these people on as part of our team at CrossFit Bartlett. You will notice them shadowing our coaches and learning as they go, and when they are ready we will be working them into helping teach skills within the supervised class setting. Please be welcoming to them, and excited for them, as they embark on this new journey. BTW: This is not an easy path, we take great pride in the education that we provide and we ....

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  • 1-20-16 Your Comfort Zone....

    Great things never come from your comfort zone. In order for personal growth to happen you have to apply pressure to the system. Pressure is only pressure if it's outside of your comfort zone. If you live life within your comfort zone you will never see personal growth. This is true in all aspects of life; physical, mental, work, home, family, emotional etc. The easy thing to do is quit when it gets hard and stay within your comfort zone, but the question is, are you growing? In reality, we are never stationary. We are either progressing or regressing, so the more time you spend out of your comfort zone, the greater growth you'll achieve, and the more your comfort zone will expand. So ....

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  • 1-19-16... What One Person Had To Say...

    Sarah did amazing in our CFB Better Body Program. Here's what she had to say: "I absolutely loved the nutrition program! Everything was there for me. I loved how Justin explained how food affects you body...knowing that really helped me! The best part was knowing exactly how much to eat and when! The nutrition was program was a game changer for me!!! It has totally changed my eating habits! I lost 20+ inches and 25 lbs in the 3 months!!!" Have you signed up yet? It's not too late to get your spot. 1-19-16 Front Squat Back Squat Met Con: Deadlift x 10 Power Cleans x 10 Push Press x 10 Toes to bar x 10 5 rounds for time Work with a bar you can clean ....

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  • 1-18-16 Nutrition...

    One thing is for sure... You can't out train a bad diet. If you really want to take advantage of everything that you're doing in the gym to maximize your efforts, it's critical that you follow some sort of nutrition plan that will set you up to be successful. This weekend starts this round of our CrossFit Bartlett Better Body Program. We know that eating healthy can be overwhelming. We know that you're busy, and you've got kids, and you've got things to do that make it difficult to be successful. We know that you may not be a chef in the kitchen. We understand those things, so we designed this program to set you up for success in all aspects. Don't know what to cook or how to plan ....

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  • 1-16-16 WOD

    1-16-16 WOD Bench Press Met Con: Back Squat x 30 1 mile run for time ....

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  • 1-15-16 Tony Robbins 5 Keys to Break Through Stress

    Tony Robbins is amazing and this video has some great pearls in it on handling stress. How are you handling stress after the holidays? __________________________________________________________________________________________________________________________________________ 1-15-16 Dead Lift Met Con: Rope Climb x 1 Thruster x 3 (70@ of clean max) 50m run AMRAP 12 minutes ________________________________________________________________________________________________________________________________________ ....

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  • 1-14-16 Personal Training....but Better!

    So I did a little experiment last year and it seems to still be relevant today..... I called all the gyms in the area to see what they offered as far as personal training is concerned. I typically don't care what most big gyms are doing, but I was curious so I wanted to see if there was anything even close to comparable to what we have to offer in our area. I won't call out specific businesses because I think that's a little unprofessional but I will tell you the results of the phone calls. Gym 1 I called to ask them if they offered any personal training. He proceeded to tell me about the group exercise classes that they offer on certain nights that are included in their $10 a month ....

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  • 1-13-15..Exercising In The Cold

    I've been getting a ton of pushback lately about going outside in the cold weather and it possibly making you sick. I for one hate cold weather, so beleive me, I would look for any excuse possible to not be in the cold. The reality is, there has been research on this beleif, and I thought you should know some of the facts so I've put together a few thing for you. The first is a video talking about being outside in the cold weather. So the jury may still be out on exercising in cold weather right? In the book, “Don’t Swallow Your Gum! Myths, Half-Truths and Outright Lies About Your Body and Health,” by Dr. Aaron E. Carroll and Dr. Rachel C. Vreeman, the put the myth to bed. After ....

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  • 1-12-16 Leading Life....

    "Most people don't lead their lives. Instead, they just accept it." "The difference is in being intentional." - John Maxwell What does being intentional mean? When you google it, this is what you get: in·ten·tion·al in'ten(t)SH(?)n(?)l/ adjective

    done on purpose; deliberate. "intentional wrongdoing and harm" synonyms: deliberate , calculated , conscious , intended ,planned, meant , studied , knowing , willful , purposeful , purposive ,done on purpose,premeditated,preplanned, preconceived ; rare witting "intentional contamination of our food supply is a real threat" There are a few words that jump out at me and that's deliberate, ....

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  • 1-11-16 Involved or Committed....

    Are you involved in the program at CFB or are you committed? Oh yes, there's a difference..... You see, if you're involved, you show up every once in awhile, you do a workout, check that workout box off your to do list, then go back to eating pizza and cup cakes and move on about your life, sabotaging the workouts you're doing in the gym. If you're going to spend that much time being consistent and training in the gym, you need to do things outside the gym to support your efforts. You need to be committed to your results. Commitment required dedication, it requires consistency, it requires sustained effort, and that's what will get you the results you desire. Let me give you an ....

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  • 1-9-16... Being Someone's Catalyst for Change Revisited...

    Originally Posted May 19th, 2014 This past Friday, I did the Running of the Rams 5K with the gym. More importantly though, I ran it with my daughter..... she's 4. She has seen me workout in the past, and she loves to run. We run all over the place. We run in the yard. We run down the street. We run circles in our living room..... in fact one time we ran 1/2 a mile in our living room. We call it fun runs. I have been blessed enough and have worked hard enough to be able to keep up with her, but more importantly, by setting the example, she equates exercise to fun. To me it's such an epiphany. If I do something all the time, and work to where I enjoy it, then I can set the example for ....

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  • 1-8-16...I Know My Limits Revisited

    Originally Posted: July 29th, 2014 I had a conversation with a person the other day about training and she said the most interesting thing to me, "I can't do that, I know my limits." This statement kind of blew me away a little bit, and really made me ponder it. Does anyone ever really know their limits? I don't think it's possible to know your limits. Nobody knows what you're capable of especially not you. If Michael Phelps knew his limits as a goofy looking unathletic kid who couldn't play sports, would he have won all those gold medals and be one of the greatest athletes of all time in swimming? What about Michael Jordan? He was cut from his high school basketball team. Did ....

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  • 1-7-16...Spinning Out of Control Part 2 Revisited...

    Originally Posted: October 5th, 2011 Many of you read my first post of Spinning Out of Control Part 1. In it I spoke about how we spun out in the middle of the interstate and careened into a ditch. Now I'd like to finish the story and talk about how we got out. Keep in mind that we just finished two full 360 degree turns in the middle of the interstate and have now careened into a ditch in the median of the highway. It is pouring down rain, and the water in the ditch we are now sitting in was almost up to the door jams. I looked at my wife, Shannon, and asked if she was ok. Then I instantly looked to the back seat and saw that both babies were fine. Now it was time to see if we could ....

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  • 1-6-16... Spinning Out of Control Part 1 Revisited...

    Originally Posted September 7th, 2011: This past Labor Day weekend we traveled to Gulf Shores, AL for a little beach weekend getaway. It would've went all well and good except for one little thing.... Tropical Storm Lee! It pretty much down-poured the entire trip. At least my family lives close to there, so we got to spend time with them. I'm not writing to complain about my vacation though, I am writing to talk about what happened on the way back to Memphis... While driving back to Memphis, somewhere between Mobile and Meridian, MS one of the scariest moments of my life happened. It was raining, not crazy hard, but pretty heavily. We were in the right hand land, just cruising ....

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  • 1-5-16...Keys to Success Revisited

    Originally Posted September 8th, 2014 What if I told you that there is one thing more than anything else that will get you results? What if I told you there was a pill you could take and it would magically push you to where you want to go? How much would you pay for the pill? $100? $1,000? $10,000? Well guess what..... There is a magic pill, and it costs no more then the cost of your membership here at CFB. The pill is called consistency. You like what I did there? I flipped it on you! But seriously. THE MOST important thing you can do is be consistent in our program. Show up, do the workouts to the best of your ability, and don't quit. The results should come. If not, ....

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  • 1-4-16...5 Lessons I Learned From Murph Revisited

    Originally Posted: June 1st, 2014 The other day was Memorial Day and we did a workout called Murph, you can see the story of the workout here! Essentially the workout consists of: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run for time Yes this workout is a beast. Yes it takes a long time. etc etc. While doing this workout I had a lot of time to think.... yes it takes that long, and I came up with the idea for this blog post. You can learn a lot of lessons in life from this workout, so I thought I'd share them with you here. 1) Pace yourself
    It's easy to come out flying on that first mile, but if you kill it during the first mile you will be wrecked for the rest of the ....

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  • 1-2-16.... Your Offensive Line Revisited 2016...

    Originally posted: 12-4-2012 I LOVE football! As many of you know, I worked in college football for a couple of years with Texas A & M and the University of Oklahoma. When I was at OU we won back to back conference championships. It was awesome to be a part of a championship calibre team. Anyone who has ever worked in team sports especially high calibre team sports knows that one person can not win a championship. If you are at a high school one star kid can help push a team over the edge, but in higher level athletics everyone is involved in the championship. Usually the quarterback gets most of the attention and accolades. Of course it's an important position, they have to ....

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  • 1-1-16 Happy New Year!! The 12 Reasons to NOT Train With Us Revisited...

    On the day when so many people are turning over their New Year's Resolutions, I thought I'd post one of my favorite blogs about why not to train us. Originally posted on: May 31st, 2011 12 Reasons Not to Train With Us:
    When the gym first started I had a mindset that I needed to please everyone. My thoughts then were that CrossFit is for everybody. I fully believed that anyone could benefit from CrossFit, and what we at CrossFit Bartlett had to offer. We were hungry. We needed members. I felt like I needed to sell everyone. As I've grown as a coach and a more established brand, I've realized that my thoughts were close but not quite right. Although everyone CAN DO CrossFit, ....

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  • 12-31-15... End, Beginning, Middle revisited ...

    Originally Posted: September 28, 2011 In the book the,War of Art by Steven Pressfield, he discusses many things that I believe I will blog about, but one point that I thought was interesting was how authors start a book. Many times, authors will write the ending first. If you have the ending done, then you can keep that in mind when writing the rest of the book. It gives you a direction to go to, and a finale that you need to reach. The second thing that authors usually do is write the beginning. They set up all the story lines and characters and give the book a sound opening all while keeping the ending in mind. Finally, they fill in the middle of the book. The plot unfolds, but ....

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  • 12-30-15... Fail Every Day! Revisited

    Originally posted on: March 24, 2011 Fear of failure, many times, stagnate your results. There are quite a few people sitting at home right now, who are not working out because they have a fear of failing. There are quite a few people at the gym, who rest on their bands, or don't put extra weight on the bar for the same reason, fear of failure! I'm here to tell you it is ok to fail. If you push yourself hard, you may even surprise yourself and succeed. Failing is something that should be celebrated! In fact, I try to fail everyday. When I do a workout, I try to push myself as hard as I can. I try to put as much weight on the bar as I think I can handle. Many times I fail. Many ....

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  • 12-29-15 ....Rate Limiting Factor Revisited

    Originally posted: August 21, 2011 Wikipedia defines the rate limiting factor also known at the rate determining step as: A chemistry term for the slowest step in a chemical reaction. The rate determining step is often compared to the neck of a funnel; the rate at which water flows through the funnel is determined by the width of the neck, not by the speed at which water is poured in. In similar manner, the rate of reaction depends on the rate of the slowest step. Click here for the full definition Why am I talking about chemistry? Everyone in the gym has a rate limiting factor in their performance. Everyone has something that is holding them back from what they could possibly ....

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  • 12-28-15.... Which Wolf Do You Feed Revisited...

    Originally Posted August 25th, 2014 An Old Cherokee Tale of TwoWolves
    One evening an old Cherokee Indian told his grandson about a battle that goes on inside people. He said, "My son, the battle is between two wolves inside us. One is Evil. It is anger, envy jealousy, sorry, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. "The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith." The grandson thought about it for a minute and then asked his grandfather: "Which wolf wins?" "The one you feed." Notice any of those things in yourself? Do ....

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  • 12-27-15 ...A Few Millimeters Revisited

    Originally Posted September 18th, 2014 Are you dialed in? Are you doing everything you can to get results, or are you just a little off? Where are your struggles? If you're struggling with something in life, you may just be a few millimeters off the mark. Check out this video to see what a difference a few millimeters can make. ________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________ ....

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  • 12-26-15...1% Rule Revisited....

    Originally posted on April 2, 2011 1% Rule If you've been here for awhile, you've probably heard me mention this rule. I first read about it in a book called "Raving Fans" by Ken Blanchard and Sheldon Bowles. If you work in a customer service industry, which I believe every business is, this book is worth the 2 hours it'll take you to read it.... now back to the 1% rule. When I read this rule I felt that it was so good, I try to apply it to every aspect of my life, but especially in CrossFit. The rule is try to improve by small increments always.... specifically by 1% a week. If you improve by 1% a week, at the end of a year you've improved 52% in simple math, if you actually ....

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  • 12-25-15... Merry Christmas!

    I would just like to wish everyone a Merry Christmas! Thanks so much for being part of the CFB Family! Hope you're having an amazing holiday! Originally Posted: 12-6-2012 This is the author of an amazing book called the, Happiness Advantage. I highly recommend this book. The idea is if you keep doing the same things your brain will start focusing on those things. This has amazing implications for your life. At CFB if you keep focusing on health and hanging out with people that focus on health, you will be more inclined to see things that are healthy and stay away from things that are unhealthy. Coincidentally, the opposite is also true. The key is to surround yourself with people that ....

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  • 12-24-15 Catch your zzz's..... revisited

    Originally Posted April 11, 2011 To sleep per chance to dream; ay there's the rub! Shakespeare got it right. Dreaming sleep is not the most important sleep you need. When you sleep you are in what is called REM sleep or Rapid Eye Movement sleep. While this is important for you to get to, it is far more important for you to move past the REM cycle into a deeper non REM sleep. NREM sleep is when the body produces Melatonin. Melatonin is critical for health, regeneration, recovery, and performance of daily activities as well as physical activities. Most people think that 6 hours is enough sleep. Well the body needs somewhere around 8 hours of Melatonin production in order for you to ....

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  • 12-23-15 Greatness Vs. Hustle Revisited

    Originally Posted on September 30th, 2014 "The only time greatness comes before hustle is in the dictionary." - Lewis Howes I've thought about this quote alot. We talk to alot of people about our program. The conversation always goes the same way. Something along the lines of what I do, and then it's met with a response of several different flavors of I need to do that but... - I don't have time to do that. - I don't have the money to do that. - I can't drive that far. - I have injury x going on. - I have a membership at x gym. The list goes on and on. The funny thing to me though is this.... We all have the same amount of time every day. We just prioritize it ....

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  • 12-22-15 Negative Self Talk Revisted

    I've written about this in the past, but I want to take a second to talk about how incredibly important this is. Your brain is wired to respond to your thoughts. I've run into a lot of people at the gym lately saying things like, "This is heavy," or "I can't do that." The instant you say that you'll be right. Self talk like that instantly speaks to your subconscious and convinces your body that you're going to fail. In order to be truly successful you must change your internal to dialogue. This is much easier said than done, I know, but it's critically important. Many times the difference between making a lift and not making it is the internal dialogue not the strength. Instead of ....

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  • 12-21-15 Reposts Key Stone Habits....

    We have new people join the gym all the time, and most don't go back over the old blogs, so during the holidays one of my favorite things to do is to go back through old blog posts that were my favorites and repost them for new readers, and old readers who may enjoy reading it again, so from now through the second week in January, I'm going to be reposting some previously posting blogs for your enjoyment. I hope you enjoy, please let me know what you think! So without further adieu, here's the first post: Originally posted 12/15/14 Key Stone Habit revisited You ever heard of a keystone? “A keystone is the wedge-shaped stone piece at the apex of a masonry vault or arch, which is the ....

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  • 12-19-15 WOD

    12-9-15 WOD
    Strength:
    Over Head Squat 2 x 8; 1 x 8+ Met Con:
    Pull ups x 7 Burpees x 10 AMRAP 12 minutes ....

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  • 12-18-15 Why We Do What We Do....

    I've posted this before, but if you haven't seen it, this video is worth the time. Tony Robbins goes into why we do what we do, and it's very applicable to fitness and health in general. Enjoy and Happy Friday! _________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________ December 18th, 2015 WOD Strength:
    Bench Press Met Con:
    GHD Sit Up x 60 then 21-15-9 HSPU DB Walking Lunges (heavy) then TTB/KTE for time ....

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  • CrossFit in Memphis - CrossFit Bartlett - 12-17-15 Doing the Hard Things...

    12-17-15 Doing the Hard Things...

    The other day we had a workout with a lot of burpees in it.... I get it burpees are hard and no fun. I got some back lash from people, and attendance was down that day. Guess what guys, burpees are great for you. They're a full body movement. They are enormously beneficial for your heart and lungs, and they are functional because essentially it's training you how to pick yourself up off the ground. In addition it will also help you with your balance if you were to fall. By training this movement, if you did lose your balance and fall you have less likelihood of getting hurt. Most importantly though, is they increase your mental toughness. Burpees are very difficult and by doing ....

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  • 12-16-15 Surviving the Holidays....

    Recently I gave a presentation at an event on surviving the holiday weight gain, and I thought it'd be prudent to share in a blog post since this is useful information everyone can use going into the holiday season... The Stats:
    75% of annual weight gain takes place during the holidays The average person gains between 5 - 10 lbs of fat between Thanksgiving and Christmas Overweight people are at higher risk for holiday weight gain Formerly overweight are at higher risk of regaining the weight they lost Studies have shown people who start at a higher BMI tend to gain more weight. 20% of obese subjects and 10% of overweight subjects gained more than 5 pounds, compared with ....

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  • Waiting Until It's Too Late....

    We had our Christmas shopping done by the end of Black Friday. We didn't go crazy 4AM shopping, we slept in, took our time, and went out and found good deals on what we wanted to buy. Today we stopped into Toys R Us, not because we needed something, but because the kids got some money and we wanted to take them shopping and let them pick out a toy. Let's just say that place was a mad house. It was worse today then Black Friday. There were tons of people in that store, and the line was crazy. All because people have put off shopping until the last minute. The last few weeks before Christmas. We put things off, it's human nature. It's easy to say, I'll do it tomorrow, I'll do it next ....

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  • Gratefulness.....

    As I sit here in the aftermath of the Christmas party, I just wanted to take a second to discuss gratefulness. I'm so grateful for what's going on in my life right now with CFB. We have had an amazing outpouring of new people joining our family which is awesome! We've had some awesome experiences and progress with our older members. AND most importantly our community in our gym is becoming stronger, more supportive, and just all around better, and I'm so excited to see it! Lastly, our staff has been doing great. The addition of Krystal has been amazing for our community and our gym, and Jack, Sarah, and Madyson continue to do well to support our program and what we're trying to do at ....

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  • Find What You Love....12-11-15

    If you've never watched this video, it's one of the best speeches ever. Steve Jobs literally changed the world, and his insight here before his death is amazing. Hope you have an amazing Friday! 12-11-15 WOD Strength: Deadlift 1 x 8, 1 x 8+ Met Con: Chest to bar pull ups x 10 Wall Balls x 10 400m run 4 rounds for time ....

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  • Riding A Bike.....12-10-15

    This past weekend I spent quite a few hours trying to teach my daughter Layla how to ride a bike without training wheels. It was an insanely frustrating endeavor for me. Not because she didn't get it at first, but because she kept taking her foot off the peddles. I would get her going and she'd peddle while I was pushing her and as soon as I let her go, she'd stop peddling and stick her feet straight out, well of course the bike careened left or right and stopped going. She was getting frustrated and I was getting frustrated trying to teach her. All she needed to do was keep peddling but she kept giving up early. She kept complaining about how hard it was. There were tears, there were ....

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  • I Can't....12-9-15

    In my world, I hear the word's, "I can't," uttered thousands of times each week. Those of you that know me, know I don't respond well to that phrase. Yet it happens all the time at the gym. I'll tell a new client to squat lower from a quarter squat position and the response, "I can't." Yet I'm certain that person can sit in a chair on on a toilet, hence they can squat lower then where they were or they wouldn't be able to stand up from a chair. "I can't run," is another one I hear all the time. Yet if someone was chasing you, I'm certain that you'd figure out a way. "I can't eat that way," yet if you were deathly allergic to something, you'd figure out a way to avoid it. All of these ....

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  • Being New 12-8-15...

    Do you remember what it was like to be a new CrossFitter? Do you remember how worried you were walking in to class? Or how difficult it was to learn the new movements. I'm sure it seemed to you like everyone in the class new what they were doing, and you always felt like you were holding someone back. Everyone goes through those feelings, and everyone starts in the same place. Last month we had 27 new people join CFB and we are steadily adding new people this month. Please do me a favor if you're more advanced, and help us help the newbies. Remember what it was like being new, and help us make them feel welcome and awesome. It's been so great seeing new all the new faces, and we're so ....

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  • Sharing Community 12-7-15.....

    One of our goals at CFB is for our place to provide community for you. We want CFB to be your third place, the place outside of work and home where you love to go. One of the things you can do help build that community and family feel is to go to the events that we have planned for you. This week is your perfect opportunity.... We are having our Christmas party this Saturday and we'd love to have you join us for the festivities. It's nice to see everyone outside of gym clothes, and it's awesome to hang out and enjoy fellowship with each other outside of the gym. Hope to see you there! 12-7-15 WOD
    Strength:
    Snatch Balance and Snatch Pulls Met Con:
    KB Swing x 21 ....

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  • December 5th, 2015

    Strength: OHP 2 x 10, 1 x 10+ Met Con: “Pet Rock” 1600m of running 200m increments Wall Balls x 100 Hand Release Push Ups x 100 Mountain climbers x 100 Sit ups x 200 3 people teams. All the work must be completed for time. It can be done in any order, but once you start one movement you must complete that movement before moving on to the next. Each team will get a “Pet Rock” (55lb KB for men, 35lb KB for women) The pet rock is not allowed to be set down any time during the WOD. Pet Rock can be held by 2 people at once, or passed between the two people not working. ....

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  • How One Friend Changed Another's Life...

    Andy Savage is a pastor at High Point Church. Although he hasn't been in much lately, he has been a client, and trained with us for about 5 years now. He loves what we do and always speaks very highly of our program. When we started the World's Best Bootcamp program he mentioned it to people, and Krystal Durfee decided she wanted to be a part of it. When Krystal started her first camp, she just wanted to finish it. She didn't do any of the nutrition, and she complained alot about how hard the workouts were. She saw great results in the first camp and decided to do the second camp. This time she focused on the nutrition aspect of it as well as the training and saw even better results. ....

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  • It's Bring A Friend Day.....

    Today is Bring a Friend Day!!! We are so excited to meet your friends and see what we can do to share an awesome experience with them! Let's pack the house and show them how awesome you are! &amp;amp;amp;amp;amp;amp;lt;/telerik:script&amp;amp;amp;amp;amp;amp;gt;&lt;/telerik:script&gt; 12-3-15 WOD Strength: Deadlift Met Con: 200m run (together) Squats x 30 (alternating) Sit ups x 20 (together) Push ups x 10 (alternating) Burpees x 5 (alternating) AMRAP 15 minutes If they think they can't do it, check this out: View More: The Spark News | Health News | Live News | More News Videos .cbs-link {color:#4B5054;text-decoration:none; ....

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  • The Biggest Compliment You Can Give Us....

    If you love what we do, one of the biggest compliments you could give us is sharing your experience with your friends, and what better way to do that then with our Bring a Friend Event. This is 3 days where you can bring your friends in and show them just how awesome you really are. We want to share the love this holiday season and we want to pack the house with your friends. Whether you realize it or not, people are watching you, and they're envious of what you're doing. They think they can't do it. They think it's too hard. This is your chance to show them that they can do it. You can be the catalyst for life change in someone else. What an awesome opportunity it is for you to change ....

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  • Bring A Friend Event December 2015

    This week we've decided to do a Bring A Friend Event. This Thursday, Friday, and Saturday you can bring any friend you want to come check out our program. The workouts will be workouts that they can do, and they'll be fun for the both of you. We're excited to share this awesome time with your friends, so let's pack the house and show your friends how awesome you are. We're looking forward to seeing as many new faces as possible. 12-1-15 WOD Strength: HH Snatch Met Con: Bar Muscle Ups x 5 (Jumping if scaling is needed) Kettlebell Swings x 10 (heavy) 400m row 4 rounds for time ....

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  • New Lifting Cycle 11-30-15

    This week we are starting a new lifting cycle. We just finished up a testing and recovery phase. Now it's time to hit the weights hard, and go into the holidays rockin' it! You'll notice the rep schemes are higher. We are focusing on your lactic threshold, muscle growth, and endurance for this next cycle. So the lifts are going to burn, it's going to be a grind, but it'll give you a much needed different stimulus. Have fun! 11-30-15 WOD Strength: Back Squat Met Con: CFB Fight Gone Bad 3 rounds with 1 minute at each round of: Wall Ball (20/14) Hang Power Cleans (75/55) Box Jumps (24/20) Push Press (75/55) Rowing (calories) Rest ....

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  • Friday 11-27-15

    Hope everyone had an amazing Thanksgiving. Here is your at home workout to do to burn off the Turkey and fixin's. Have a great weekend! 400m run Burpees x 50 400m run Push Ups x 100 400m run Sit ups x 200 400m run Squats x 300 800m run for time Scale as needed but cutting reps down to 3/4 or 1/2 of rep scheme do not short the runs. Have a great day! ....

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  • The Girls... 11-25-15

    This last week or so we've been doing some bench mark workouts. These workouts are workouts that we will repeat. We don't repeat workouts often but we do repeat benchmarks because we want to see how we progress. Many people have asked how they got their names, so I thought it'd be fun to give you the information straight from the people that created these workouts. Here is an excerpt from a CrossFit Journal Article written in 2006. You can read the whole article here . According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so ....

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  • Skills Practice 11/24/15

    We've been doing levels testing over the last week and this week. The purpose of levels testing is to show you what skills should be mastered as you progress as an athlete. Many people have trouble with the level 2 test. There's a few things in those tests that required you to practice skills. Namely kipping pull ups, and the clean and jerk. It's important that you practice these skills. Did you know that if you have an unlimited membership you can come and hang out at other class times and practice skills? It's perfectly acceptable for you to workout at 5PM, and then practice your kipping pull ups at 6PM or practice your clean and jerk skill. Make sure you spend time practicing those ....

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  • What Do You Want? 11-23-15

    What do you want to accomplish? Why do you want to accomplish it? How can you change your mindset to fulfill your passion, and achieve your dreams? 11-22-15 WOD Levels testing Met Con: Jackie 1,000m row Thrusters x 50 (45/35) Pull Ups x 30 for time ....

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  • 11-21-15 WOD

    Levels Testing Met Con: Box Jump Annie 50-40-30-20-10 Box Jumps Sit ups for time ....

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  • Our Anniversary....

    When we started CFB I was working two jobs full time. We started off in an 800 square foot space with 3 people. In 3 months we had 30 and had to move into a bigger building. That building was the building we are in now, and that month was November when we opened there. When we moved into that space, I had calculated out what I could get if I needed to sell my truck to pay the rent, and what I'd need to do in order to grow the business to where we wanted it to be. It was a leap of faith. But people like you, are the ones that have made the dream a reality and allow us to do the things we do, which is change lives. I'm so grateful for everyone that is a part of CFB, and we want to ....

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  • It's About Progress

    Our program is designed around one major thing..... Your progress. It was put in place to set you up for success and keep you progressing towards your goals. Now there are many things that contribute to that success... Consistency in your training. Community to support your progress. Coaching to keep you moving in the right direction. Motivation to keep you coming back. Tracking to make sure you're progressing. Testing to show your progress. Guidance in other aspects of your life to keep you moving forward. It's our driving force to make sure we are meeting you on those fronts. As long as we CFB and you the member are focused on those things, we will all get to where we want to ....

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  • CrossFit in Memphis - CrossFit Bartlett - De-Load Week 11/16/15

    De-Load Week 11/16/15

    This week we will be focused on resting from heavy lifting. It's important to allow the joints a break from heavy stresses and we just finished an entire 12 week lifting cycle. We will now transition for the next week into doing levels testing as well as some bench mark metabolic conditioning tests. If you are stuck at a level, then it's important that you still come and use this time as coached practice in order to increase your skills to move you to that next level. For example, if you are stuck at the clean and jerk weight for the level 2 test, then let's spend some time working on technique so that you can get that lift eventually. So have fun, and let's level up! ....

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  • Amazing Things Happening

    I'm in awe recently... We really are doing amazing things here at CFB. People are getting awesome results. I mean people are wearing jeans they haven't worn in 10 years. We've got people losing 14 inches in a boot camp. We've got people running a 5k for the first time. The list goes on and on. I'm so grateful for being able to do what I do. Every day I get inspired to be better, just by hanging out and watching you guys achieve your goals. It truly is amazing, and I just wanted to stop and reflect and say thanks for the opportunity! 9-20-15 WOD
    Strength:
    Front Squat Met Con:
    "Karen" Wall Balls x 150 for time [x_video_embed]<!— —>[/x_video_embed] ....

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  • Are You Waiting For The Right Time Is It Time To Make A Sacrifice

    [x_video_embed]<!— —>[/x_video_embed] September 18th, 2015 WOD Strength:
    Jerk Met Con:
    Box Jumps x 5 Double Unders x 20/ Singles x 100 Pull ups x 5 AMRAP 12 minutes [x_video_embed [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Why You Arent Getting Results

    Here's a fact.... You can not out train a bad diet. There I said it. You can do all the exercise in the world, BUT if you really want to get the best results possible, you need to include a good nutrition program. Here at CFB we teach nutrition as a lifestyle change, not something that you go on and off of, but a way of life that will set you up for the healthiest results possible for your life. We still have a few spots available for our nutrition program. You can click here for more details! September 17th, 2015 WOD Strength:
    Snatch Balance Met Con:
    1K row Deadlift x 15 Burpees x 20 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" ....

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  • Every Day Is A New Beginning

    Do you let the fact that today you didn't eat well overwhelm you, or the fact that maybe today you didn't wake up on time and you missed your workout? It's ok.... Life happens. You know what the great thing is? Tomorrow is another day. Tomorrow is a new beginning. If you mess up one day, it happens. Start tomorrow doing your best. Have more good days then bad, and you'll progress. The key is making good choices most of the time. When you do that, it'll move you towards your goals. You may need to let yourself off the hook for a slip up, a mistake, or a decision you made. Tomorrow is another day, and on that day we're going to make progress towards our goals. S eptember 16th, 2015 WOD ....

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  • September 15th 2015 WOD

    September 15th, 2015 WOD Strength:
    Clean Pull Snatch DL Met Con:
    Deadhang Chin ups x 15 Push Press x 15 500m row 4 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Mediocrity

    "They say misery loves company, but so does mediocrity. Don't let the limiting beliefs of others limit what's possible for you." - Hal Elrod This quote really hit home for me. If you listen to the nay sayers they'll talk you into being mediocre. How many people have told you, "You'll get hurt working out," or "You can't do that," or "You're crazy," or "Why would you not eat that?" I hear those things all the time. They usually come from someone who is extremely out of shape and spends a lot of time complaining about how their joints hurt, how they have this doctor's appointment for this ailment, and this doctors appointment for that ailment. They are on blood pressure pills, cholesterol, ....

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  • September 12th 2015 WOD

    9-12-15 Snatch Met Con: Power Clean and Jerk x 10 Box Jumps x 10 5 rounds for time [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Everybody Wants To Be a Beast

    Listen to the words, everybody wants to be a beast, until it's time to do what beasts do.... [x_video_embed]<!— —>[/x_video_embed] September 11th, 2015 WOD “Murph”
    or ¾ or ½ 1 Mile run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run for time [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Tracking What Youre Doing

    Do you track what you do? Do you write down your nutrition? Do you write down your maxes? Do you track your workouts? Do you measure yourself? Numbers that are tracked are the ones that get managed, and the performance numbers that we manage will translate into results for you. I can talk alot about it yet, but we've got some good things in the works for you that will help you with this endeavor. We are working diligently to figure out how we can help you track results better, and how we can help you get more results. After all, you're here for results, so get excited! We've got some good things in the works. In the meantime, write your stuff down and let's work on progress! September ....

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  • Extra Work

    I get asked all the time by clients if they should be doing extra work, more workouts etc. The answer to that question is it depends..... Let me ask you a few questions.... Are you coming somewhere between 3-6 times a week to classes? Are you dialing in your nutrition? Are you writing down what you're doing every day, so that we can progress appropriately while you're in class? Are you working on things that you're struggling with? For example, if you can't squat fully are you doing mobility work to help make sure you move well and are getting the most out of the classes you show up to? If you have all that dialed in, then we could probably start adding some extra work for you to do. Not ....

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  • Do The Work

    We just finished the Labor Day workout where we completed the hero workout, "Weston." This workout was a grinder and required a lot of time of continuous movement to get the work done. I love doing workouts like this on holiday days because it allows us to do something that we rarely do, and that's do work for longer then 30 minutes. This workout in particular took some people longer then an hour, and I believe for many people that came, it's the longest they've ever continuously worked out in one setting. It's important to do that kind of work sometimes. Of course we don't recommend to go through grinders on the weekly, but it is important to every once in awhile, put some work in that's ....

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  • Labor Day 2015

    Don't forget there is only one class today at 9AM!
    Originally Posted Labor Day 2013 Labor day was first celebrated on September 5th, 1882.  (100 years before I was born!)  It was established by the labor unions in New York in order to celebrate the labor force and industrial workers.  I think it was a means to appease the labor force.  Either way, we are thankful it is here.  We all work hard, and it's nice sometimes to celebrate that.  In honor of Labor Day, here's a question for you.... Why do you work hard?  What is your purpose for doing what you do?  Do you do what you love?  If not, why not?  What's your dream?  Is it to be rich?  Is it to be financially free?  Is it to send ....

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  • September 5th 2015 WOD

    September 5th, 2015 WOD Strength:
    Push Press Met Con:
    Wall Balls x 15 Burpees x 15 200m run AMRAP 15 minutes [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • September 3rd, 2015 WOD

    September 3rd, 2015 WOD Strength: Snatch Balance Met Con: “Elizabeth” 21-15-9 Clean (135/95) Ring dips [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • 5 Things to Remember This Week....

    I posted this in the World's Best Boot Camp Facebook group yesterday but I think it bears repeating here: I want everyone to remember a few things as you go about your week this week... 1) We are stronger together. Our program is based around this premise. 2) When you win I win. That's the underlying principles behind our program. We succeed when you succeed, it's what we live for. 3) All we ask from you is for you to do your best. It's hard and we want it to be. If it were easy it wouldn't work. Life begins outside your comfort zone. 4) I'm so proud of what I'm seeing. Keep up the great work and continue to press on. You're going to be amazed at what you can accomplish. 5) Have a ....

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  • Progress....

    Progress is almost always a series of choices, an inexorable move toward mediocrity, or its opposite. - Seth Godin Are you doing things to raise your average progress towards your goals, or are you doing things to lower your average progress away from your goals? Your daily choices matter, and what they average out to will move you in one direction or another? Did you choose well today? September 1st, 2015 WOD Strength:
    Back Squat Met Con:
    400m run 2 minute rest 5 rounds or 26 minute time cut off record splits for each round.  Each split should be within 4 seconds of each other.  For every split that isn’t, 10 burpee penalty assessed at the end of the 4 rounds ....

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  • Right Place At The Right Time....

    Many times we do things than can be frustrating at the gym. We get introduced to skills that we struggle with. We do workouts that we may not finish. We fail at lifts. All those things can lead to self doubt. It can lead to frustration. OR it can lead to acceptance of a challenge. We are going to introduce you to things that are hard. Consistency is key. Struggle is mandatory. Doing your best is required. AND when you do those things you'll be successful.  Whenever you start to worry, "maybe this isn't for me," "this is too hard," "I can't do this," I want you to remember this.... You are at exactly the right place at exactly the right time. It's easy to give in, but the struggle ....

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  • August 29th, 2015

    August 29th, 2015 WOD Strength:
    Snatch Pull Clean DL Met Con:
    HSPU x 5 KB Swing x 7 (heavy) Double Unders x 30 or 100 singles AMRAP 15 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • What Story Are You Telling Yourself?

    The other day the workout had a little bit of running in it. In CrossFit we focus on all 10 aspects of health and fitness and cardiorespiratory endurance is one of those 10 general physical skills.  Running is great for developing this and completely necessary for a well rounded fitness program. I was met with a lot of animosity and negativity from many about the running.  Some of it was in just, but some of it was serious, and some people would skip the workout if there was running in it. I heard things like, "I'm not a runner," and "I'm terrible at running," so I wasn't going to come today.  To me, that makes no sense?  If you're terrible at running, the only way to get better at it is ....

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  • Doing Things Poorly

    While reading Zig Ziglars book, "See You At The Top," a quote stuck with me.... Anything worth doing is worth doing poorly until you learn to do it well - Zig Ziglar I believe this fits well with what we do.  So many people go through our baseline workout, or try a workout and then think, "This is too hard," or "I did terrible." Here's the thing ladies and gentleman, nobody is good when they start.  Nobody is good when they start anything new.  AND new things that are worthwhile are going to stretch you by their very nature of being new and worthwhile. If it doesn't stretch you, you're not getting better, so in order for you to succeed, you have to understand that you're not going to ....

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  • Head Trash....

    We've all got it.  That little monster inside our head that says things like.... "You can't lift that, it's too heavy." "You shouldn't got to the gym today, you've got too much stuff to do." "That's too hard." "It's too hot." "I can't do this." "I'm going to fail." The list goes on and on.  The reality is it's the voice of self doubt.  What you have to do is realize that we all have that voice.  We are all scared of failure.  We all want to take the easy road.  We all want to make excuses, but you have to realize that talk for what it is....head trash. When we have trash, we throw it out and that's what you need to do with the head trash as well.  Don't listen to it.  Don't give in. ....

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  • Time To Grind....

    Alright everyone, it's been a fun three weeks... We just finished a testing cycle with two weeks of testing and 1 week of levels testing and a de-load from the weights. We are starting a new lifting cycle today and I couldn't be more excited.  It's time to really grind through and let's work hard for the next several weeks to continue our progress towards our goals! It's been awesome seeing everyone achieve their goals.  I can't wait to see what's in store over the next two months! 8-23-15 WOD Strength: OHP 2 x 5; 1 x 5+ Met Con: Wall Balls x 25 400m run 4 rounds for time 25 minute cut off [x_video_embed]<!— —>[/x_video_embed] ....

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  • August 21st, 2015 WOD

    August 21st, 2015 WOD Levels Testing Met Con:
    “Nancy” 400m run OHS x 15 5 rounds for time ....

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  • Heartbroken....

    My daughter started kindergarten this week.  If you haven't met her, she's one of the kindest hearted, sweetest, smart, funny, and loving little girls in the world.  I love her with all my heart.  Notice in my description of her, I didn't write beautiful, although I think she is for sure.  The reason why is this.... I don't want her to define herself by her outwardly appearance.  I own a gym, and sure looking good is a great deal about why we do what we do, but it certainly isn't the whole picture. I hate that our society puts so much pressure on little girls and their appearance. My daughter is 5 years old, and she already asks me if she looks cute in our her outfit.  If her purse is ....

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  • Daily movement...

    Do you move daily?  I'm not talking about doing a hard workout daily, but rather just a daily movement practice.  The more you move everyday, the better off you'll be. You don't have to go all out and do a workout every single day, but if you've got 20 minutes, go for a jog, do some squats, or God forbid....burpees (gasp).  It's important that you do some movement everyday in order to keep your heart working well, and continue your progress towards health and fitness. Like I said it doesn't have to be a big drawn out workout, but 15 minutes of squats, push ups, and burpees will certainly do the trick. Do it before breakfast, and it'll not only wake you up, but also turn on your fat ....

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  • Community....

    This blog is being late today because the time that I had set aside to write it was taken up due to me having to take care of a half flooded gym. But I'm not here to write to complain about my day.  I'm actually writing because I wanted to talk about what an awesome community we are blessed with here at CFB. You see, I walked in at 4:00 today was met with a flooded gym floor.  My staff and I began working on it, and as soon as our customers walked in, they immediately jumped in to help. That's what community is all about.  Helping each other when we are in need.  I'm not sure how many businesses a situation like that would happen in, where the customers grabbed a mop and started helping ....

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  • De-loading and Levels Testing

    It's important to take time off from lifting heavy and really taxing the system.  This week is what we call a de-load week, where we will refrain from heavy lifting and work on more conditioning type work. We will also be doing levels testing, so that we can see what level you're at and what we need to work on. Have a great week! August 17th, 2015 WOD Levels Testing Met Con:
    5K row [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • August 15th, 2015 WOD

    August 15th, 2015 WOD Strength:
    Make up lift Met Con:
    Burpees x 10 Wall Balls x 10 500m row AMRAP 15 minutes [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • August 14th, 2015

    8-14-15 Strength: Make up test Met Con: Met Con: “Helen” 400m run KB Swings x 21 Pull ups x 12 3 rounds for time [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Travel Workouts....

    This PDF has been floating around for a long time.  With many people traveling at the gym for work, I thought it'd be helpful to post the download, so you'd have workouts available while you are traveling. Here is a downloadable PDF with almost 100 travel workouts you can do with little to no equipment.  You officially have no excuses for not getting it in.  :) Travel-Workouts Travel Safely! 8-13-15 WOD Strength: Make ups test Met Con: 20s on 10s off rowing for 8 intervals rest 2 minutes then 30s on 30s off rowing for 4 intervals rest 2 minutes then 1 minute on 1 minute off x 4 intervals Document: Your tabata score from round 1 Your best and worst meter score from round 2 ....

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  • Sometimes You Gotta Get It In....

    Today was one of those days where everything went wrong.  My schedule got all out of whack.  A bunch of different things cropped up on me and nothing went according to plan.  I'm just like you, I struggle with life sometimes.  I reason with myself on why I don't have time to workout today.  Believe me, today was hard.  I had 100 excuses on why I shouldn't or why I don't have time, but I did it anyway. I didn't get the full workout in that I wanted, but I got one in.  I made it a priority and now I'm glad I did.  A little bit of work is still work and still better then nothing.  The reality is we all have 15 minutes, some legs, some arms, and the ability to be able to do squats, burpees, ....

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  • Our Program Changes Lives....

    This past weekend was our boot camp graduation.  It was so awesome to see so many transformations happen, and to see how our program can positively affect so many people. It truly is a blessing to be able to be a part of a program that is truly changing lives.  We received so much love over the weekend and I'm so grateful and humbled by the opportunity to be a part of positive life change. I thought I'd share with you an excerpt from a post sent to me by one of the bootcampers after the graduation ceremony.  I deleted names so that she wouldn't get embarrassed. The first week in June I enrolled my 10 yr old daughter in an awesome kid-friendly fitness camp. The first day I watched my ....

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  • Pushing to Failure...

    This week we are testing PR's which require you to push yourself to failure.  It's important to push to failure to see what you can actually accomplish.  While reflecting upon this, I came across this awesome video. Just think about how awesome it is that these people didn't quit after their failures.  Imagine what you can do knowing that even if you do fail, it's still possible to be amazingly successful! [x_video_embed]<!— —>[/x_video_embed] 8-10-15 Strength: Snatch Met Con: Power Cleans x 21 Box Jumps x 21 Sit ups x 25 Power Cleans x 15 Box Jumps x 15 Sit ups x 25 Power Cleans x 9 Box Jumps x 9 Sit ups x 25 ....

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  • Who You Are....

    "When I let go of what I am, I become what I might be." - Lau Tzu Do you limit what you can do by convincing yourself you can't?  I hear all the time, "I'm not a good runner." or "I can't do that." or "It's too heavy, or too hard etc."  We spend so much identifying with this false person that we've created in our head.  The phrase, "I could never do that, or I'm not a _____." Should never be in your vocabulary. The truth of the matter is, you're not a runner because you haven't worked hard enough on running.  It's hard because you haven't spent that much time working at it. We spend so much time limiting what we can accomplish and not enough time accomplishing. Think about it for a ....

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  • 4 Years!!!!

    It's amazing how time flies.  My son turned 4 on August 4th.  When we started the gym he wasn't even born yet.  I'm so blown away at how blessed I am to be able to do what I love and provide for my family. In the midst of setting PR's and having an awesome week, I just want to stop and say thank you for being a part of this awesome community. When I wrote this workout, I wrote it in his honor and all the numbers have significance to his birth. So I really hope you enjoy it! I have to say, if we would've had him first, we may have stopped lol, but I'm grateful for him, and the good times we've had so far.  It's been an awesome 4 years with him and the gym. August 5th, 2015 WOD ....

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  • Muscle Recruitment...

    With the testing cycle going on, I thought it'd be a good time to talk about the idea of muscle recruitment. What is that you ask?  Well let me explain... You see your brain is constantly getting feedback and making adjustments accordingly based off of that feedback.  If you're about to do a task like say pick up a pencil the brain uses past experience, feedback on the size of the pencil etc, to decide how much muscle it wants to use to pick up that pencil.  The brain telling the specific muscles to work is called recruitment.  It "recruits" enough muscle to accomplish the task. The brain also wants everything to be super efficient, so it's only going to use exactly enough muscle it ....

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  • Can't Wait To See New Records Crushed!

    This week marks the end of a lifting cycle and the beginning of a testing cycle.  Come as often as you can this week, do your best, leave everything on the floor and let's see what your new maxes are going to be! I'm fired up, I love this week! Get some rest and have a great week! August 3rd, 2015 WOD Strength:
    Front Squat Met Con:
    Hang Power Clean x 10 Pull Ups x 10 200m run AMRAP 15 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • July 31st, 2015 WOD

    7-31-15 WOD Strength: Tall Clean and Jerk Met Con: “Jack” Push Press x 10 (115/ 75) KB Swings x 10 (53/35) Box Jumps x 10 (24/20) AMRAP 20 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Body Weight....

    Our we still stuck on the fact that losing pounds is the most important thing? Why am I having clients come up to me telling me that their doctor said that according to their BMI they need to lose weight? Why are we still using the BMI? According to the BMI I'm obese.  When are we going to get the clue that BMI is not a good indicator of health and fitness.  If you think it is, it's not your fault, we've been led to believe it is. Also, if I drop 10 lbs of fat off of you and add 15 lbs of muscle you'll be drastically more healthy, in better shape, stronger, and 5lbs heavier. Moreover, we get so concerned with weight. Monday I went for a 5 mile run during the middle of the morning.  I ....

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  • July 29th, 2015 WOD

    July 29th, 2015 Strength:
    OHP Met Con:
    Pull ups x 30 seconds Rest x 30 seconds Kettlebell swings x 30 seconds Rest x 30 seconds 5 rounds for reps [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Personal Combat Readiness Program This Saturday!

    There are some really exciting things coming to CFB and we want you to be a part of it all! Our one and only Jack Hall will be leading a Personal Combat Readiness course that will meet every Saturday at the box from 12:30p-1:30p. Jack has an extensive background in law enforcement, martial arts and combat training. This is a comprehensive, strategic program designed for beginners while catering to the more experienced. Give us a call today for more information and to get started! 901.388.9979 July 28th, 2015 WOD Strength:
    HH Snatch Met Con:
    1 minute on/ 1 minute off Double Unders/ Singles X 4 rounds 1 minute on/ 1 minute off Burpees X 4 rounds Score is total number of ....

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  • Go Ape

    Go Ape event is this Saturday. We are planning on doing the Go Ape course this Saturday as a gym. We have 14 spots available so if you're interested in being social and having fun, let us know asap if you want to be a part of it. In case you don't know what it is, it's the zip line course now at Shelby Farms. We are planning on doing the 4PM hour and going to dinner afterwards. Here's the link to their website! Click Here 7-27-15 Back Squat Met Con: 100m run Deadlift x 10 Box Jumps x 10 [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • July 25th, 2015 WOD

    7-25-15 Strength: Overhead Squat Met Con: GHD Sit Ups x 50 or TTB Then 2K row for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • July 24th, 2015 WOD

    July 24th, 2015 Met Con:
    “Filthy 50” or “Dirty 30” 50 or 30 reps of each: Box Jumps (24/20) Jumping Pull Ups KB Swings Walking lunges (total) Push Press (45/35) Back Extensions Wall Ball (20/14) Burpees Double Unders [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Consistency is Key....

    One of the most important things that matters more then anything else on your way to results is being consistent. I'm not talking about just in your exercise but in everything that you do. You should be consistent with your training. Are you coming 3-4 times a week every week?  Or are you coming 1 x this week, 2 x next week, maybe hit 3 one week? If you're not being consistent it'll seriously hinder your results.  BUT if you are being consistent it'll fast track your results. Are you being consistent in your eating? Are you following the nutrition we lay out for you on a consistent basis, or are you doing good one day and fall off the next day? Whichever pattern your more consistent in ....

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  • On the Subject of Tracking....

    I wrote yesterday about tracking workouts and the importance of that. Now let's take it one step further... What else should you track to be successful? How about your nutrition? Do you write down what you eat everyday? Did you know that there are certain habits called keystone habits. Keystone habits translate into making other unrelated parts of your life better from doing that habit. For example, exercise is a keystone habit. People who exercise make more money. People who exercise have more happiness in their life etc. Writing down what you eat every day is a keystone habit. When you do it, it positively affects other areas of your life. Tracking what you put into your body can be ....

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  • If You're Not Tracking....

    If you're not tracking what you're doing, you're not growing. Here's what I mean.  Today I did JT.  It's a benchmark workout.  When I did the workout, I purposely didn't look at what I did before. Then at the end of the workout I got my time and was able to compare it to what I did before.  By not looking at it, I didn't have a goal to shoot for, so I knew it'd be a more valid test.  In the end I beat my time by 40 seconds proving that my fitness and work capacity in those movements have increased. This is the importance of tracking your workouts.  We give you a journal to write your workouts in.  You have a phone to do it.  You have plenty of resources necessary all you have to do is ....

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  • Paleo Desserts

    I got asked a question recently which is actually asked of me quite often.  The client has made some significant progress by "going Paleo" with his nutrition but he's having some cravings. He did a search and found some Paleo desserts. The question is if it's a Paleo dessert is it good for me or will it cause problems. I view everything on a spectrum. If it's a choice between a sugar and gluten laden cup cake, and a gluten free Paleo dessert, the Paleo dessert is better. But in reality, both of these even if it's made with sugar from fruit will not be hugely beneficial to your fat loss endeavors. If you need to do one of these desserts once a week to keep you from falling off the deep ....

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  • July 18th, 2015

    7-18-15 Strength: Push Press Met Con: Deadlift x 10 400m run 5 rounds for time [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Have You Failed Lately?

    Denzel Washington's commencement speech is epic. Failure is part of life. One of the best things about what we do is we get the opportunity to fail all the time. This is a great thing. You get used to failing in a positive way. Failure is the opportunity to get better. If you never push yourself hard enough to get close to failure, or push yourself to failure, you'll never have the opportunity to grow. July 17th, 2015 WOD Strength:
    Snatch Balance Met Con:
    Bench Press x 21 250m row Bench Press x 15 250m row Bench Press x 9 250m row Bench Press x 3 250m row for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" ....

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  • Share the Love - Crossfit in Memphis

    Do you love our program? Do you truly love what we do here? Have you gotten great results working with us? We love each and every one of you, and it's my personal mission to make sure you are getting results. One of the very best compliments you could ever give us is referring a friend to our program. If someone tells you how great you look, or how awesome your results are, invite them to check us out. Tell them we'd love to sit down with them and chat about their goals, to see if we could help them achieve them. Don't worry about trying to sell them on CrossFit just invite them to spend some time with us. I'd love to see if there is anything we could do to help them achieve their goals. We ....

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  • Working On Your Goats.....

    Goats are those things that you struggle with.  One of the points of CrossFit is to expose you to all different types of training and by doing so we will develop a more well rounded fitness within you. When you train like this, you'll run into movements or things that you are very good at, and you'll also run into movements and exercises that you will struggle with. That's a good thing.  When you struggle is when you grow as a person.  So I want to encourage you to embrace workouts that feature your goats.  If you struggle with double unders, make sure you show up to do them in a workout.  If burpees aren't your thing, make sure you embrace the workout with 50 of them in it.  That's how ....

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  • Back To The Grind...

    I've had some time off the past week or so, and it was very nice to relax away from work.  Even when you love what you do it can still be a grind sometimes to get the work done. I'm so excited to get back and so excited to launch some new ideas I've got brewing for you.  Meanwhile Monday I hit the ground running and was grinding from about 7AM-9PMish. Stay tuned for some cool things we've got coming.  I'm fired up about this next year, I hope you are too! July 14th, 2015 WOD Strength:
    Clean and Jerk Met Con:
    Clean and Jerk x 3 @80% of 1RM Double Unders x 30 or 120 Singles 5 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" ....

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  • July 13th, 2015 WOD

    July 13th, 2015 WOD Strength:
    Deadlift Met Con:
    Push Ups x 1 min Sit ups x 1 min Burpees x 1 min Squats x 1 min 1 Min rest 3 rounds for total reps [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • July 10th, 2015 WOD

    July 10th, 2015 WOD Strength:
    Deadlift Met Con:
    Push ups x 15 Box Jumps x 15 Walking Lunges x 15 (each leg) AMRAP 15 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Top Reasons Not To Train With Us...

    Originally posted on: May 31st, 2011 Reasons Not to Train With Us: When the gym first started I had a mindset that I needed to please everyone. My thoughts then were that CrossFit is for everybody. I fully believed that anyone could benefit from CrossFit, and what we at CrossFit Bartlett had to offer. We were hungry. We needed members. I felt like I needed to sell everyone. As I've grown as a coach and a more established brand, I've realized that my thoughts were close but not quite right. Although everyone CAN DO CrossFit, CrossFit is not for everybody. What do I mean by that you ask? CrossFit is freaking hard! In fact for many people it's the hardest thing that they have accomplished ....

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  • Talking About Sleep - Crossfit in Memphis

    Originally Posted October 17th, 2013 Are you getting enough sleep? We've talked about this before but it bears repeating. If you have health issues, you need more sleep. If you have body fat issues you need more sleep. Sleep is critical to thriving in life. 7 hours is the minimum so plan ahead and do your best to make it happen. Here are some tips to help 1) Go to bed by 10:30. (insert excuse of why you can't here) Usually this calls for some planning ahead. If you have a doctors appointment at 10AM you will make that appointment. You will plan around making that appointment. Treat it like an appointment. You have a critical health appointment at 10:30PM. Plan accordingly. 2) Take ....

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  • DOMS...

    We've been getting a lot of new people in the gym lately, and we've been having the discussion about sore muscles quite regularly.  In light of that, I decided to re-post a post I wrote several years ago about Delayed Onset Muscle Soreness... Originally Posted: Jan. 2012 DOMS can be tough to deal with. It usually is worse 48 hours after the offending event. Many people think Lactic acid is what causes the soreness, but in actuality that's not necessarily true. During training the muscle cells called Sarcomeres get what is called micro tears in them. These micro tears need to be repaired. Enter inflammation. This inflammation is actually a good thing and let's your body know healing needs ....

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  • Focus On Your Recovery

    This is a long one but well worth the read.  I posted this several years ago, and I thought it'd be worthwhile to rehash it for this week! Enjoy Originally Posted: April 7, 2012 Let's face it, we train, and we train hard. CrossFit at it's very essence is based off of constantly varied, functional movements, performed at high intensity. The last part of that sentence is what can wreak havoc on the body both in good and bad ways. Training stresses the body in three different ways. Psychologically, it wears down your mental state. The training sessions that we do are very mentally taxing. You have to psyche yourself up to do it, and many times you're exhausted when you finish. You go ....

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  • Happy 4th of July!

    Don't forget the gym is closed on July 4th Holiday Weekend.  Many of you will be traveling or having barbecues.  Let's spend some time with family and enjoy the day, relax, go swimming, read a book enjoy our freedom and independence. While you're at it, take a minute even if it's silent in reverence to thank a person in uniform for their service.  They protect our freedoms every day, and without their sacrifice this great country we call the United States of America wouldn't be so great. Happy 4th. July 3rd, 2015 WOD Met Con:
    Run x 400 meters then 21-15-9 Burpees Push Ups then Run x 400 meters For time ....

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  • Handling Stress....

    The ability to handle stress is critical in everyone's life.  Everyone comes across certain seasons that can be extremely stressful. One of the things I like to do is what's called the 4-7-8 method of breathing. Whenever something gets really stressful you can go through several cycles of this breathing exercise: Breath in through your nose for a slow 4 count Hold your breath for 7 seconds Then release with a slight audible sounds for 8 seconds completely emptying your lungs. ** You should press the tongue against the roof of the mouth through the entire exercise. By going through 4 cycles of this, it's been clinically shown to reduce anxiety, and make chemical changes in your stress ....

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  • July 1st, 2015 WOD

    July 1st, 2015 WOD Strength: Clean and Jerk Met Con: 500m row Sit ups x 50 4 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Keep Dem Gainz....

    I know it's a stupid slang title, but now that I got your attention I want to address something with you... It's summer and many of us travel, yours truly included.  Just because you take time off from the gym doesn't mean you need to let all your gains that you've achieved go by the wayside. There are some tricks of the trade that you can do to help you keep what you've earned even while having a little bit of fun. #1 Do a workout in the morning. When you wake up in the morning, or around noon :) .  Do a quick workout fasted before you eat anything.  Whether it's a short run, or 30 burpees, or push ups or whatever.  Do something to get some blood flowing and put your body in a fat ....

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  • Avoid The Crabs....

    I read this story recently that I thought was very interesting... Crabs have really great dexterity and can climb out of almost anything.  I'm not sure if this story was about a certain breed of crab or if this is true for all crabs, but this particular crab trap just has a hole cut in the top. The fisherman puts food in the container and the crab will climb in to eat the food. The crab could easily climb out but it doesn't because the food is there. Soon other crabs see the food and start following suit.  Eventually, even though the food is gone, more crabs will continue to pile into the trap because they see the other crabs there, and they don't want to miss the party. But here's the ....

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  • How Bad Do You Want It?

    What is your why?  What drives you?  Why do you get up in the morning?  Watch this, internalize it, change the your world! [x_video_embed]<!— —>[/x_video_embed] June 26th, 2015 WOD Strength:
    Deadlift Met Con:
    “Helen” 400m run KB Swings x 21 Pull ups x 12 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Every Day Matters....

    Many of us look at long term goals like they are far away. Successful people look at long term goals and then reverse engineer how to get there. For example, if you want to lose 6 inches around your waist in 6 months then what do you need to do to get there? Well you'll need to lose 1 inch a month on average.  What will you need to do to accomplish that? For starters we need to focus on behaviors that will lead to the desired outcome. Exercise and nutrition are the main ones.  So commit to this week working out 3 days a week and walking for two other days.  That's 5 days a week of some sort of activity and 2 days rest.  That's pretty doable. Then work on your nutrition.  What are the ....

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  • Making A Decision....

    There's a difference between successful people and unsuccessful people.... Unsuccessful people make excuses of why they can't do something. Successful people make decisions to do something. For example.... We are all busy. We all have stuff going on.  The kids have soccer practice.  I have an important project due.  I need to watch game of thrones.  Insert your thing here! We also all have 24 hours in a day.  Do you think Oprah is any less busy than you? Do you think Tony Robbins doesn't have things going on?  Ultra successful people make a decision to be successful and work towards that decision.  They schedule their life around those goals. How does this relate to you?  In fitness ....

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  • Fasted Work in the AM....

    I'm a big fan of doing work while fasted.  Coming off of an 8 hour fast from sleeping, you are in fat burning mode.  If you really want to hack some physiology one of the best things you can do, is do some sort of movement first thing in the morning fasted. Before you eat protein or carbohydrates do a 20 minute non intense fast walk, or a slow jog.  Get some blood flowing, get some fresh air, get moving and eat afterwards. If you really want to play bio hacker, drink some black coffee about 20 minutes before you go.  The caffeine will jolt you into fat burning mode even more. If you don't have 20 minutes, even 30-100 kettlebell swings, depending on your fitness level, can greatly benefit ....

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  • Love Your Family

    As I sit here and write this, it's Father's Day.  My father wasn't in the picture much growing up, and I was actually raised by my grandparents on my father's side. My grandfather, "Poppi," basically raised me as his son.  Although, we've had our ups and downs we have remained pretty close my entire life, and he and my grandmother even moved up here from Florida to be with my family and the kids. While I'm writing this blog, I'm sitting in the hospital for my grandfather. We went to dinner Saturday night, and after I dropped him off from dinner, he had some massive abdominal pain and had to be rushed to the ER.  It turns out he's got gall stones, and has pancreatitis.  It looks like he'll ....

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  • June 20th, 2015 WOD

    June 20th, 2015 WOD
    Strength: OHS Met Con: Front Rack Walking Lunge x 5 each leg (heavy) Burpee Pull Ups x 5 10 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Don't Be Afraid to Fail

    Whether you like body building or like Arnold Schwarzenegger or not, there are some great words and wisdom in this video.  Take it to heart! [x_video_embed]<!— —>[/x_video_embed] June 19th, 2015 WOD
    Strength: Clean and Jerk Met Con: Clean and Jerk x 10 Grace weight Double Unders x 50 or Singles x 250 3 rounds for time For time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • What's The Worst That Could Happen?

    It's so funny to me the conversations I have with people about fitness or nutrition etc. I will be talking with someone about what I do, and many times their response is, "Oh I couldn't do that, or that's way too hard for me."  My question is why don't you try and see what could happen? Or we talk about nutrition, and someone says, "I could never give up bread."  Really?  You must have bread in order to sustain life?  I don't recall reading in my physiology books a requirement to eat bread for survival. Of course these are silly examples, but the point is this.  We are so self limiting in our beliefs sometimes.  We are scared to start a new job.  We are scared to try a new dietary ....

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  • Accountability....

    Do you hold yourself accountable? Nobody likes to be held accountable.  Sometimes I rub people the wrong way because I hold them accountable.  The Japanese have a saying that whenever you point your finger at someone, there are three more pointing back at you. Many people aren't successful because they put the blame on someone else when in fact the blame for the lack of success falls squarely on yourself.  I want to urge you to run the plays we set out for you.  Show up, be consistent, work hard, hustle, do the things we tell you to do, and you'll be successful. Start pointing fingers and creating excuses of why you can't do something and you'll use that as your crutch to quit.  Keep on ....

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  • Life Is Like a 20 Rep Back Squat

    Today I did a 20 rep back squat. Yes I know I'm a nerd and was thinking about this blog while I was doing the 20 rep back squat.  Honestly, anything to get my mind off of the task at hand, but I digress... If you don't know what a 20 rep back squat is, it's where you put a weight on your back and squat it 20 times.  Ideally, it's a weight that you can not do 21 times, so the last one takes everything you got to get it up. When you start it's easy.  The weight you use is much much lighter than what you're used to squatting with for heavy sets of 5 reps, so you bang out the first couple.  This is alot like anything worth while in life, even training... When you start it's easy because ....

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  • The Daily Grind...

    Sometimes you have to submit to the daily grind.  Sometimes it's hard.  Sometimes we don't feel like it.  Sometimes it's not fun. BUT sometimes you just gotta do it.  Writing this blog today, I wasn't in the mood when I started.  I had writers block.  I had a million things on my mind.  I had a million things I'd rather do at that moment, but I gave in.  I submitted to the grind and now I'm flowing.  Now I'm writing.  I found something to write about. Sometimes training is like that to.  We've all got other things that we could be doing.  Many things sound way more fun then doing a workout-- Eating ice cream comes to mind, but sometimes you have to do the daily grind.  Sometimes you just ....

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  • June 13th, 2015 WOD

    June 13th, 2015  WOD Strength:
    Front Squat  Met Con:
    Pull ups x 5 Push ups x 5 Squats x 10 Double Unders x 20 Singles x 100 AMRAP 15 minutes [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Are You Hustling Enough?

    Great video about hustle.... Not work family safe due to some language. Are you hustling enough? [x_video_embed]<!— —>[/x_video_embed] June 12th, 2015 WOD Strength:
    Tall Cleans Clean Pull Met Con:
    KB Swings x 30 HSPU x 10 500m Row 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Do You Want To Get Better?

    It seems like a stupid question.  Of course we want to get better right? Often times the answer is that you actually don't. Better means change, and change means risk and risk means fear. And that fear my friends is what stops us from pushing.  It's what stops us from joining something. We say it's the price, or we say it's our schedule, or we say whatever it is we think we can justify in our heads why we won't do something. But in reality what's holding us back is fear.  Fear of the unknown.  Fear of the risk.  Fear of ridicule.  Fear of embarrassment.  Fear of failure. Wayne Gretzky once said, "You miss 100% of the shots you don't take." If you really want to get better, do ....

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  • Finding Your Calling...

    I believe I was put on this Earth to help people.  I have a gift for it, a knack for it, and a passion for it. I've been grinding every day for 6 years now working on this business. It's a labor of love and most certainly is a labor.  I believe it's important to find your calling and follow your passion. Recently two friends of mine running very successful gyms in California sold their gyms. It honestly made me a little shocked, disheartened and sad. You see I looked up to them very much. I very much want my gym to be as successful as theirs, so it made me a little uneasy and sad to see them get out of the gym game. But then I thought about it, neither one of them sold because they had ....

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  • Incremental Changes.....

    Life overall is about trajectory and incremental changes. The small changes you make on a daily basis add up to huge changes over time. Take for example investing.  If I were to invest a dollar a day into my savings account with the accrual of compounding interest over a lifetime I'd have a great deal of money. In golf, if I make one small incremental change in the angle of my golf club head, the golf ball could end up 30 yards off of where I want it to be down the fairway. Little changes matter, and lucky for you, you can take advantage of that with your body as well. For example, making the small change of taking sugar out of your coffee in the morning can have a profound effect on ....

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  • What Type of Business Are We In?

    I was talking with someone the other day about what type of business I'm in, and I thought of something funny to say.  I said, "most people think we're in the fitness business, but that's not really the case, we're actually in the transportation business."  When he asked how we do that, I said, "We transport people from where they are in the health, fitness and wellness, to where they want to go." Of course I was joking around, but in reality that really is what we do. We transport people to their goals, transform them to where they want to be, and help them reach heights they never thought possible. There's one caveat to it though, you have to buy into the program. AND that means the ....

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  • Failing Until You Succeed...

    Here's a great interview with one of my favorite authors, Seth Godin about failing to succeed.  This video is worth your time. [x_video_embed]<!— —>[/x_video_embed] 6-5-15 WOD Strength: Snatch Balance Snatch Pull Met Con: Thrusters x 21 (Fran weight) Burpees x 21 400m run 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Are You Eating Enough?

    We've had it drilled into our heads that in order to lose body fat we need to cut our consumption of calories. That's not necessarily true. In fact, I've found in my nutrition consults, that many of our largest people or people with weight problems aren't eating enough food. When you break down the amount of calories they're eating a day it equates to the less then what they feed POW's. Yet they are still overweight and sometimes even obese. What's going on here? You see the calories in vs calories out model isn't completely accurate. I'm not going to go into huge detail on that in this post, but what I am going to do is suggest that you eat more high quality food. 99% of our gym ....

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  • Avoiding Your Goat....

    Do you look at the workouts the day before and skip because of the movements posted? In my world we call that cherry picking. You only pick the cherries or the workouts with movements that you like doing. Today I did the workout with hand stand push ups in it. I HATE handstand push ups. They've always been tough for me, and I hate working to failure on the wall where I spend 3 minutes of the workout just shaking my arms waiting to be able to do another repetition. As the owner and the programmer for the gym I could easily avoid these movements for life, but instead I make sure I do that workout. Why? Because CrossFit isn't about just working on things you're good at. CrossFit is about ....

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  • Why Wouldn't I?

    I was having a conversation recently with a member and he seemed surprised that I do the same workouts as the gym. My question is, why wouldn't I do the same workouts? I believe our programming is some of the best in the world, and my goals are fairly consistent with what the gym programming offers.  So of course I'm going to do the same workouts. As far as I can see, it would seem that I didn't really stand by the product if I didn't use the product myself. I love our workouts and what we do, and I truly believe it's the most efficient way to get into shape and reach your goals. If I didn't believe that I wouldn't program it. I program to create the best athletes in the world, so yes I ....

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  • 10,080 dollars a week!

    What if I you had someone give you 10,080 dollars a week but there were some rules attached to it? 1) You can't give it away. 2) You have to spend it on yourself. 3) You can't save it, you must spend it every week. Sounds like a pretty good deal right? At first it seems like you could easily spend it every week. You'd by a boat, a nice house, some nice clothes, a rolex all material things. It sounds like fun but eventually you'd realize that you can't spend it all on you. You'd need to spend it on other people to be able to get rid of it all. You'd have to spend some time focusing on where you wanted your money to go. Let's change the money metaphor to time. Each week you're given ....

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  • Are You Quitting Early?

    Is quitting early holding you back from being great? [x_video_embed]<!— —>[/x_video_embed] 5-29-15 WOD Strength: Front Squat Met Con: Row x 1 minute for max effort in meters Rest 2 minutes 5 rounds Go all out on each effort and try to match previous eforts. Score is meters for each round. [x_video_embed]<!— —>[/x_video_embed] ....

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  • 1 in 60!!!

    I just read a statistic recently that 1 in 60 people in Memphis fall victim to a violent crime every year. Now we can get into an argument of how the stats are reported and it matters about where you live, blah blah blah etc. The point is that Memphis can be a dangerous place. I know someone personally who was shot in the leg about 5 miles from where the gym is. If you're attacked are you ready?  If you were to be attacked would you rather have had some training or none at all? Jack has been working his tail off to get you a solution to this problem that could possibly save your life. Our hope is that you'll never have to use what he teaches but you never know. Everyone thinks things ....

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  • Who's In Charge?

    When you're training hard the brain doesn't like pain. It will do everything in its power to avoid pain, so if you listen to it, you'll stop as soon as something gets hard. Many authors including Seth Godin speak alot about what is known as the Lizard Brain. It's the most primal part of the brain that functions off of pain and pleasure. It will always seek to avoid something that is painful and always go after something that is pleasurable. In a training situation, the workout is painful and stopping is pleasurable. But you see, you have multiple parts of the brain, you have your Lizard Brain which is subconscious and your conscious brain. Your conscious brain can override your Lizard ....

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  • Time to Get Back On The Horse!

    Get back on the horse! Alright everyone..... here's the call to order..... We've gotten over school being out. We've made it through Memorial Day Weekend. Hopefully you've had fun with the kids at the lake, you had a great weekend. I'm sure you blew out your diet, and had a great time. NOW IT'S TIME TO GET BACK ON THE HORSE! Don't let the beginning of summer derail all the hard work you've done.  You had your fun, now let's get rolling for the summer! See you at the gym! 5-26-15 Strength: HH Clean and Jerk Met Con: Push ups x 30 OHS x 30 Double Unders x 30 or Singles x 150 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" ....

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  • Memorial Day

    Today is Memorial Day.  The purpose of this day is to remember the soldiers that sacrificed there lives fighting for the United States of America. In honor of Memorial Day we do a tribute workout to all our service men and women by doing  hero workout in honor of a fallen soldier who was a CrossFitter. Here is Lieutenant Michael Murphy's Story: On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is ....

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  • May 23rd, 2015 WOD

    5-23-15 Strength: Over Head Squat Met Con: GHD Sit ups x 30 Then Rowing x 500m KB Swings x 10 (Heavy) 4 rounds Then GHD Sit ups x 30 For time ....

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  • Is Fear Holding You Back?

    This is worth your time! [x_video_embed]<!— —>[/x_video_embed] May 22nd, 2015 WOD Strength:
    Bench Press Met Con:
    800m run Deadlifts x 10 @60% 4 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • What Would You Do If You Were Attacked?

    This is the type of instruction Coach Jack will be teaching in our Self Defense Seminar June 6th. Get Ready....It's going to be awesome! [x_video_embed]<!— —>[/x_video_embed] May 21st, 2015 WOD Strength:
    Back Squat Met Con:
    Front Squat x 10 @50% of 1RM Toes to bar x 10 5 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Are You Eating Enough Food?

    Did you know that alot of people who are overweight are actually starving themselves? You see, we've been drilled for years that all we have to do is reduce the amount of calories we eat, and that will allow us to lose weight. News flash guys, that isn't the case.  It's not that simple. When you drastically reduce the amount of calories you consume the body goes into panic mode. It thinks you are starving, so it turns on all the defense mechanisms to keep you from dying. It puts a lock down on fat stores, because you may need those to survive. Starting this new nutrition program is always interesting because many times I find out that my most overweight clients usually aren't eating ....

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  • Healthy Food Is So Expensive.....

    I hear that all that time. I can't eat healthy it's too expensive to buy that stuff. How about this, we just started or nutrition program and I've already had 3 people post that their grocery bills were the cheapest they've had in a long time, after buying all the food needed to make all the meals for week 1. So....you're excuse is void. Eating healthy can be expensive if you want it to be or cheap if you want it to be. Then again, we could always look at the cost of your health care when you don't eat healthy. Let's make some good choices and see where we end up. What are some affordable ways you can think of to eat healthy? Post comments below! 5-19-15 Deadlift Met Con: Bench ....

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  • Do You Struggle In The Mornings?

    There was a fascinating article recently written in business insider about Marcus Aurelius and the self talk he used to give himself when he struggled to wake up in the morning. It appears that even Roman Emperors had to psych themselves up some times. Here are some quotes from the man himself: At dawn, when you have trouble getting out of bed, tell yourself: 'I have to go to work — as a human being. What do I have to complain of, if I'm going to do what I was born for — the things I was brought into the world to do? Or is  this  what I was created for? To huddle under the blankets and stay warm?' — But it's nicer in here ... So you were born to feel 'nice'? Instead of doing things ....

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  • Rise and Shine!

    [x_video_embed]<!— —>[/x_video_embed] Today's WOD will be a run. No reason why you can't walk/ run what we want you to do. We will scale if need be, just show and don't give up. I believe in you...believe in yourself! ....

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  • Are You Meeting Your Health Needs?

    Take care of your health needs. A friend of mine runs a bootcamp like we do, and they posted a motivational picture of a mom working out with the kids watching. A person made a snarky comment along the lines of, "yeah neglecting your kids while chasing some fictitious, unattainable view of beauty." I'm sorry, you may agree with her, you may not, but I've got to be honest here. I think that's a load of crap. I feel that taking care of your health is paramount, and by making time to take care of yourself, you are serving your family. If you're sick, tired, and unhealthy, you're setting the example for your kids and family to be sick and tired and unhealthy as well.  Coming from being an ....

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  • Are You Hydrated?

    …….but how much do you drink? ?  The real question, are you hydrated everyday? Here’s a test, sit in a chair and cross one leg over the other. Find a flat part of your shin bone and press into the bone with your thumb, (a word of warning, this will be uncomfortable). ?Press in for about 10-15 seconds, then release. If your thumb leaves a dent in the bone, you are dehydrated. ?Now that all of you have a dent in your shin, :); drink more water! Just think about this….. if being dehydrated does this to your bones imagine what it does to your muscles, ligaments, tendons, and performance! All of those things need fluid to be able to do their jobs. The second part of the dehydration equation ....

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  • Growth Mindset vs Fixed Mindset

    There are two different types of mindsets in the world; Growth and Fixed. The difference in these mindsets will either set you up for serious success or set you up for mediocrity. The growth mindset believes that you are always able to grow. For example, if I'm not great at running, I can practice and get great at running.  If I'm not good at playing the piano, I can practice and get better at playing the piano.  Financially, if I don't have enough money right now, I can work harder and make more money.  All of these views are due to a growth mindset. The idea is, if you are struggling at something, not good at something, or just aren't a great performer in that area then you can ....

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  • May 11th, 2015 WOD

    5-11-15 Strength: Tall Cleans Met Con: Toes to bar x 5 Box Jumps x 5 (high) Burpees x 5 AMRAP 12 minutes ....

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  • May 9th, 2015 WOD

    5-9-15 Strength: Sn. Balance Snatch Pull Met Con: Thruster x 5 (Heavy) Double Unders x 30 / Singles x 150 5 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • How's Your Mindset?

    How is your mindset?  Are you setting yourself up for success?  Spend the 20 minutes and listen to this talk.  It may change your life! [x_video_embed]<!— —>[/x_video_embed] 5-8-15 WOD Tall Clean and Jerk Met Con: 400m run GHD Sit Ups x 20 / TTB / KTE x 20 DB Push Press x 20 4 rounds for time [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Never Ever Give Up....

    Let's face it...... what we do is hard.  The grind of life is hard.  We struggle at work.  Our kids give us issues.  We struggle with getting everything done, and then we are supposed to spend time to focus on ourselves as well. It's tough, but know that you're not alone.  We all struggle, we all fail sometimes, but the key is to never ever give up. I recently listened to a podcast from Lewis Howes   and in it he discussed some great people and what they went through before they "made it." Rather then summarize it, I decided that I will quote it here and link back to his podcast which is great btw! Here is an excerpt from that podcast: There is only one tiny little difference between ....

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  • May 6th, 2015 WOD

    May 6th, 2015 WOD Strength:
    OHP Met Con:
    Pull ups x 10 Snatch x 5 (touch and go) 5 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • New Lifting Cycle May 2015

    We are starting a new lifting cycle this week.  The rep schemes will be a little higher then what we normally do.  The higher rep schemes are designed for what’s called hypertrophy. Hypertrophy is about muscle growth.  When you work the slightly higher rep schemes a couple of things happen… 1)   You get muscle growth.  The cross sectional are of the muscle will get bigger which will make you look more tone, increase your muscle, and decrease body fat.  AKA look better in your bikini, or mankini in my case…. j/k ;) 2)   It will increase your muscular endurance, and increase your lactate threshold. When you are working through these schemes correctly, you’ll get some lactic acid build up, ....

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  • 5 Years.....

    This past weekend on May 3rd was my daughter’s birthday. She turned 5 years old. My mind is literally blown thinking about all that has happened in those 5 years both with my family and as a business at CFB.  Holy cow, “they” weren’t kidding when they said time flies. I've written about this before, but just in case you haven't heard the story.... When I quit my full time job to go full time at CFB my daughter was just a few weeks old. Yep you heard that right, I quit my full time job to chase my passion and my dream and run my own business into the unknown with a brand new baby girl in my arms. To say that I was afraid and nervous would be an understatement. I was scared shit-less. When ....

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  • May 2nd, 2015 WOD

    May 2nd, 2015 WOD Levels Testing Met Con:
    DB Clean x 3 (Heavy) Run x 100 meters DB Clean x 6 Run x 100 meters Db Clean x 9 Run  x 100 meters keep going etc.
    AMRAP 20 minutes ....

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  • May 1st, 2015 WOD

    May 1st, 2015 WOD Levels Testing Met Con: 
    BS is at 75% of 1RM Advanced/ Intermediate/ Beginner option 1 or 2 Back Squat x 2 Rope Climb x 2 / 1/ cargo/ 10 DH chins Back Squat x 4 Rope Climb x 2 / 1/ cargo/ 10 DH chins Back Squat x 6 Rope Climb x 2 / 1/ cargo/ 10 DH chins Back Squat x 8 Rope Climb x 2 / 1/ cargo/ 10 DH chins For time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • We're All Snow Flakes....

    What many don't understand with nutrition is that there is no one size fits all prescription that will work for everyone.  We're all snow flakes individual in need and response. What we do know though is that there are good paradigms and places to get a baseline from. We start everyone off with a  Paleo based diet. That is the most well researched in creating good health, and getting essential nutrients in the body.  It also eliminates all known foods that have shown to be problematic in most if not all humans.  Then from there we can tweak to see what is the best response in the individual. Our next nutrition program is coming up May 16th, so if you really want to dive in and learn the ....

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  • It's So Hard To See Your Own Potential

    One of the most frustrating things for me to deal with is dealing with a person's inability to believe in themselves. I don't mean that I'm angry at you for having hang ups and insecurities, we all have those. Where I struggle is when you give up on yourself.  You fail to see your own potential, and think so lowly of yourself that you refuse to even to try. It's frustrating for me because I see your potential. I know that if you just decided to try you'd be so much better for it. I know that you can do the things that you want to do it just takes the effort to overcome that mental hurdle. I know it's tough. It's tough to believe in yourself, but I believe in you. I see your potential. I ....

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  • Recovery Week April 2015

    We just finished a full lifting cycle. In the exercise physiology world it's called a Meso Cycle.  We finished off the cycle with a round of testing 1 rep maxes.  It was so excited to see all of the personal records being set. Lifting heavy and testing is very taxing on the body, so it's important that after doing a heavy cycle you spend some time working on recovery.  This week is our recovery week.  We also call it a de-load week. We won't be doing heavy barbell lifting and we will be focusing on levels testing as well as conditioning.  This will give your central nervous system a break and allow you begin the next Meso Cycle refreshed and ready to lift again. If you are stuck at a ....

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  • My Training Program...

    Recently I've had several conversations with new members about my personal programming. They always act surprised when they ask what I did for a workout and my reply is the same thing you did. Unless I'm testing out something specific that we may implement into the gym programming, I do the same workouts you do. I may spend more time working on a skill that want to master, like muscle ups, but as far as conditioning and lifting, I do the same thing. The reason why is simple, our program is designed to create the healthiest person possible. It's also designed to meet you where you are at from beginner to advanced athlete. Everything we do can be scaled down or scaled up and can be done by ....

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  • Animals vs Humans

    [x_video_embed]<!— —>[/x_video_embed] I watched this video the other day on Facebook and couldn't stop watching it. It's amazing to see humans move with such precision as animals. The human body is truly amazing, when we take care of it, and do the things it's built it to do. Check this out, get inspired and more importantly get out there and move! 4-24-15 Strength:
    OHS Met Con: 
    Deadlift x 5 (@80%) 100m run AMRAP 10 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • What Is Genius?

    Imagine how different our world would be if we cultivated people's strengths and passions. What if instead of focusing on the math grade a child was "bad" in, we focused on the music that they excelled in? The world is littered with successful college drop out millionaires.  I'm not necessarily saying that learning isn't important.  Heck I spent 8 years in college and I'm not a doctor.... but what I am saying is learning and pursuing something your passionate about could lead to much greater success then learning things just because you have to learn them. I know this is little off from what I normally post, but I found this video, and thought it to be really interesting.  What do you ....

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  • Releasing the Brakes

    Have you ever started driving and realized the emergency brake was on? When you discover that the brake is on do you press harder on the gas pedal? Of course not!  You release the brake and when you do you go faster without any extra effort. Most people go through life with their psychological emergency brake on.  We live in a world of negative self talk.  At CrossFit Bartlett it manifests itself like this.... "This is heavy."  "I can't do that."  "That's too hard."  "It'll be too difficult to start a fitness program."  "I can't drive all the way to Bartlett." "I don't have time to exercise." "CrossFit is way too hard."  "I need to get into better shape before I do CrossFit." You get ....

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  • 1 Hour A Day Less of TV

    The average American watches anywhere from 3-6 hours of TV a day.  If you watch 6 hours of TV a day for your life, that's 15 years of your life.  15 years of your life would be sucked up watching someone else live their dreams. Instead of doing that, what if you watched 1 hour less of TV a day? In 1 year you would've watched 364 hours less of TV.  That's the equivalent of a little over 9 full 40 hour work weeks.  Imagine if you took 9 full 40 hour work weeks and applied it to working on your passion.  How much closer would you be to that dream job?  How much further along would you be on that life long dream project?  Could you learn a new language?  Could you earn a degree?  Just think ....

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  • Coming Soon.....

    In case you didn't know it, Jack was at the Tony Blauer seminar this weekend.  We are planning on delivering a self defense class using the skills that Jack has learned this weekend and over the years very soon. Here's Tony Blauer in action in case you were wondering what that seminar could entail. Caution now WFS due to language: 4-20-15 WOD Strength: Snatch Max Met Con: M (A cont) 100m run pulling weighted sled 1 lap around building run without sled 50m pushing weighted sled 1 lap run around building run without sled 2 rounds for time ....

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  • April 18th, 2015 WOD

    4-18-15 Pull up 3-1-1-1-1-1 Met Con: WMG LAE DB Squat Clean x 10 DB Push Press x 10 200m run AMRAP 15 minutes [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • The Problem Is Average....

    Are you struggling with being average? Are you content with being average? What are you doing about it? *hang in there he gets going around the 1 minute mark [x_video_embed]<!— —>[/x_video_embed] April 17th, 2015 WOD Strength:
    Clean & Jerk Met Con: 
    Wall Walk ups x 5 Jumping Lunges x 10 each leg Double Unders x 20 AMRAP 12 minutes [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Do You Love Our Program?

    Do you love what we do? Have you achieved amazing things since you've been here? Have you lost fat, gotten stronger, dialed in your nutrition, increased your fitness, achieved your goals? If so, if you really love what we do, the best compliment you can give us is a referral to a friend. It's easy to do.  For example, there's a video on our Facebook page right now that people are loving. If you want to help us out go there and share the video on your Facebook page with a comment about how you love what we do. When you're talking to your friends listen for specific cues from people.... When they say something like, "I fell off the wagon from my New Year's resolutions." "I'm thinking ....

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  • It's Frustrating Some Times...

    I admit it, I get frustrated, and when I do, I don't do a very good job of hiding it. I want to take a second to talk about why I get frustrated. I'm not frustrated with you not getting a movement, or struggling with a skill. I'm not frustrated that you struggle and have insecurities. I'm not frustrated with your fitness level. The most frustrating thing for me is when you fail to see your own potential. When you're so hung up on other things, or so negative on yourself, that you quit before you even start. I get frustrated when you don't try. It's so easy to give up quickly. It's so easy to talk negatively to yourself. It's much more difficult to actually give it a go. Instead of using ....

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  • Smashing Records.....

    It's testing week again!  This week it's important to make as many days as possible and record your scores, so that we can see what your personal records are. When you're testing for personal records, remember it's not a true test unless you push yourself to failure! Failure means, that you tried and actually couldn't complete the rep, not just that you completed one and felt like that was good enough. The goal is to actually push yourself until you fail. This does several things.... 1) It allows us to know truly what you can do. If you don't actually push to that point, you'll be just guessing at what you could actually accomplish. 2) It teaches you how to engage everything you have.   ....

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  • Just Breath (4-7-8)....

    Many of us forget to do this. In fact recent research has shown that we spend so much time hunched over a computer or a device that it closes off our diaphragm and lungs and only allows us to have shallow breaths. Also, theres other research that I read recently that showed that focusing time reading email, and social media causes you to breath shallow and you don't even realize. This can cause physiological stress to your body and not allow your body to function correctly. It's been shown that spending a few times a day just focusing on your breathing can have dramatic affects on your health. Focused breathing allows for decreased stress hormones, increase in cardiac function, and ....

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  • April 11th, 2015 WOD

    April 11th, 2015 WOD Strength:
    Push Press Met Con: 
    Snatch x 3 @75% of 1RM Rope Climb x 2 / Rope climb x 1/ Cargo climb x 1/ DH Chin ups x 10 4 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Grit... Do You Have It?

    We see the term Grit used a ton around here with the Grizzlies.  #GrintandGrind right? What is Grit? How important is it for you?  If you want to be successful improving the characteristic of grit will greatly benefit you! [x_video_embed]<!— d —>[/x_video_embed] 4-10-15 WOD Strength: Muscle Up practice Hand Stand Push Up/ Ring rows Met con 3K Row 1 Mile Run for time [x_video_embed]<!— —>[/x_video_embed] ....

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  • Applying Your Fitness...

    Are you applying the fitness you've been working on?  I'm not talking about in the gym but I'm talking about in life. Although it's raining today while I'm writing this, it is spring and soon summer will be upon us. Have you tried any outdoor activities yet? Gone for a bike run? You should check out Shelby Farms, or the Green line, or try the new Ropes course at Shelby Farms, or check out Nesbit Park (stanky creek) and go for a mountain bike ride. We train so that you can apply that fitness in your life.  Let's get out there, enjoy some sunlight, and live some life! 4-9-15 WOD Strength: Back Squat Met Con: Wall Balls x 30 KTE / TTB x 30 Double Unders x 30 / Singles x 150 3 rounds ....

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  • Constantly Learning....

    Are you set in your ways or are you constantly learning? The idea of a growth mindset is the idea that the brain can continue to learn change and adapt as long as you are working on things. I've been looking at what the "people" say is healthy for about 15 years now. I've sifted through the BS, and continued to adapt my methods of nutrition, and training. I've been doing this for a long time and I still learn something new all the time. I just enrolled in a nutrition course that I'm very excited about. I'm excited to see what new things I can bring to my clients and what we can do to help them achieve their goals even faster. It's critical to continue to learn, continue to be open, and ....

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  • Outcome Vs. Behavior Oriented Goals

    If we want to be successful in life it's very important to set goals. I think we all intuitively know this. Today I want to talk about the type of goals that we set. Are your goals outcome oriented or behavior oriented? What do I mean? Let me give you an example. My wife and I just bought a new house.  We decided several years ago when we had two children 15 months apart that we would probably want a bigger house sooner then later.  There were two ways we could approach it.  We could've said, "Ok, we want to save x amount of dollar by this date."  That's a typical goal right? Put the big number down, chunk it down, then save whatever amount we needed every month to hit that goal.  It's ....

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  • 41,978th Place

    That was my placing in the CrossFit Open this year.  41,977 people did better than me in the CrossFit open. I can look at that in one of two ways. 1) I got beat by 41,977 people therefore I suck. or 2) I finished in the top 27% of the entire world. I choose number 2.  The truth of the matter is this... I came from an obese childhood where the most athletic thing I did was play trombone in marching band. I'm now 33 years old, in the best shape of my life, and I'm in the top 27% of the the fittest people on earth that competed in this event.  I know that I did the best that I could. I know that I worked very hard all year, and this was the culmination of all my hard work. I have no ....

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  • April 4th, 2015 WOD

    April 4th, 2015 WOD Strength:
    Front Squat Met Con:
    9-6-3 Thruster (Fran weight) Pull ups Then 12-9-6 Thrusters Pull ups Then 15-12-9 Thrusters Pull ups [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • How Do You Use Your 24?

    It's only audio but worth a listen.  Eric Thomas is so inspirational to me. How do you use your 24 hours everyday? April 3rd, 2015 WOD Strength:
    OHP Met Con:
    Row x 3 minutes all out Rest 3 minutes 4 rounds Try to go all out first round and repeat the effort for the remaining rounds [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Of Course It's Difficult....

    Many times we live our lives seeking out the easy path.  We go to school and skip out on engineering because the classes are hard.  We pick a job that is menial so that we don't have to work too hard.  The list goes on and on. Let me ask you this.... Think of all the great things in your life.  Where they easy or difficult to achieve?  Did you have kids and all the rewards of having children because it's the easier route?  The career that you currently have, the one where you live your dream every day, did you choose that path because it was the easiest? No of course not!  The things that come with the greatest rewards are usually preceded by the greatest struggles.  Do you think it ....

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  • Self Talk...

    I talk about self talk all the time and how important it is for you to be positive in your thoughts.  I read Seth Godin's blog pretty regularly and it struck me that he had a post on the very same topic.  I've reposted it here for you to see, because it just speaks so highly of what we all need to be doing in ourselves.   Here is the link to his blog if you want to check it out!  Self Talk- By Seth Godin There's no more important criticism than self criticism. There's no amount of external validation that can undo the constant drone of internal criticism. And negative self talk is hungry for external corroboration. One little voice in the ether that agrees with your internal critic is ....

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  • Time Flies.....

    I should've done this at the beginning of March, but my brain hasn't been all there these past couple of weeks, but I'd like to take a second to recognize Jack.... He's been working at CrossFit Bartlett for a little over 1 year now, and man what a year it's been! We've had ups and downs, staff come and staff go, people come and people go, drama begin and end, and sometimes mountains made out of mole hills, but the one thing that's been consistent is Jack. He's been there for me through the thick and thin.  He's kept me grounded, and always kept CFB turned in the right direction, putting our mission and the customers first and helping us be all that we can be. We've worked long hours, ....

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  • What's Their Name?

    Every night when I tuck my daughter into bed, we go over the 3 things she's grateful for that day.  It's usually how I find out about her entire day after all her stories, but ultimately she goes over her three things.  Then she asks me what mine are. Sometimes mine are the same as hers and sometimes they aren't. Usually if someone joined the gym that day, I tell my daughter that I'm grateful that a new friend joined the gym.  Her next question is always the same, and it always makes me seriously think. "Yeah daddy, but what's their name?"  I love this question because it's so ingrained in our children, but we lose sight of it sometimes as we get older.  There's such innocence and such ....

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  • March 28th, 2015 WOD

    3-28-15 WOD Strength: Snatch Work HH Snatch Sn. Pulls Met Con: “Nancy” 400m run OHS x 15 5 rounds [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • CrossFit 15.5 Open WOD

    WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes
    This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing. Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout. This workout ends when the final rep of ....

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  • Training For A Lifetime

    The other day I was having a conversation with one of our new clients about pull ups. Currently, she couldn't do 1 pull up even with our strongest assistance bands, so she is using the rings to do rows. We have tons of people doing the same thing, so it's nothing out of the ordinary. I mentioned that we would work her down from rings, to bands, to unassisted pull ups, and that it'd take about 2 years to get there. She looked a little disheartened and said that seems like a long time. My response was, that we train for a lifetime. Our goal is about continually getting better and continually progressing towards the healthiest version of you that's possible. In the grand scheme of things 2 ....

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  • One Measly Round...

    The other day I did a benchmark workout called Cindy. The workout consists of: 5 Pull ups 10 Push ups 15 Squats As many rounds as possible in 20 minutes. This is what's considered a benchmark workout.  We use these kind of like midterm exams. We do it once and then several months later we will do it again to see if our performance increased. Over the last 8 months I have done this workout 3 times.  The first time I completed 17 rounds and 14 reps into the next round.  The second time in October, I completed 18 rounds and 4 reps into the next round.  The most recent time I did it, 5 months after the last time, I completed 19 rounds and 4 reps into the next round. That's exactly one ....

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  • Is Procrastination Killing Your Progress?

    Is procrastination stopping you from achieving your fitness goals? Do you need to join a program? Or are you in a program like ours and just putting off the things you need to do to be successful? Here's your motivation for Tuesday! March 24th, 2015 WOD Strength:
    Back Squat Met Con:
    Row x 1 minute 1 minute rest Row x 2 minutes 2 minute rest Row x 3 minutes Rest 3 minutes Repeat Go all out on the first set. Try to match the second sets with the first [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Are You Eating Too Much Protein?

    If you're trying to lose body fat, one of the most affective ways to do that is to drop your carbohydrates consumption down.  Many times this happens naturally when you switch from the Standard American Diet, to something like a Paleo diet because your carb consumption changes from starchy foods like bread and pasta to vegetables. But where many people make a mistake is in the consumption of protein.  People think that since it's Paleo, you can consume your body weight in protein every day. Well, if you are very sensitive to carbohydrates which is likely if you have body fat to lose, you may also be sensitive to too much protein. The reason why is called gluconeogensis. When the body ....

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  • March 21st, 2015 WOD

    March 21st, 2015 WOD Strength:
    OHS Met Con:
    Deadlift x 3 @80% of 1RM Pull ups x 10 Burpees x 10 4 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • March 20th, 2015 Open WOD 15.4

    WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Notes
    Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. ....

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  • How Long?

    In our world here at CFB we do things for time.  There are many times while coaching that I've heard the words "I can't," spoken. When in reality the person can do it, it's a matter of will they, and how long will it take? You see most things can be done, it just depends on how much time it takes to do those things. I've ran 50 miles and done over 500 burpees in one sitting.  Many people would say there's no way they could do that, but they could if they wanted to.  If you did 5 burpees at a time and rested for 10 minutes anyone could probably complete it, it'd just take a really long time. My point is this, no matter what the workout says, you can do it, so don't tell yourself you ....

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  • Letting Stress DeRail You....

    As you may or may not know, my wife and I decided to sell our house.  It's been kind of a whirlwind situation.  We had been thinking about it for awhile, then I met a realtor and asked him if he could just show me what's on the market right now.  All of a sudden, we listed put our house on the market, and within 3 days it was sold.  #crazytown! So now we are in busy mode trying to find a new place to live.  Needless to say my stress levels and tension are through the roof, and with that, my training, nutrition etc., has taken a back seat. It wasn't a purposeful thing, it just kind of happened.  We're out going into houses all day, then all of a sudden it's time to eat, so you go eat at a ....

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  • Your Most Important Client

    I had an interesting conversation with a business person the other day.  We were talking about doing our program and his response was that I don't have time to do any work outs right now. We were talking about business in general so I asked him what his most lucrative client was worth to him?  How much money had that biggest client ever made him over the life time of the arrangements?  1 Million?  2 Million? Then I asked him if that client absolutely needed to meet him 3 times this week at 9AM to work on a deal would he make time for him?  Of course he would make time to meet with a client that has made you over 1 Million dollars. Well my next point was this, the most lucrative and ....

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  • Got Skillz?

    Do you struggle with a skill? If you struggle with a skill the only way you'll get better at it is to practice it. Are double unders an issue for you? Well do you own your own rope? Are you practicing at home? If you're not practicing the skills how can you ever expect to get better at them? One of the corner stones of CrossFit is about hitting all different domains of fitness. Some things you'll be great at, and some things you'll be terrible at. Those are called goats. The goats are skills you need to work on and by working on them you'll get better at them. Many times you'll need to practice outside a class session. Schedule some time, get some work in. Practice the skills and you'll ....

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  • Open Workout 15.3

    March 13th, 2015 WOD Crossfit Open 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ for REPS [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Progress...

    This past week we did the Open workout 15.2.  This workout was a repeat of last year's workout 14.2. It was a brutal workout by any means, and the thing that sucked the most was the fact that the better you are, the more work you have to do, so you get punished more.  Essentially there was a set amount of work you had to accomplish within 3 minutes.  If you finished it then you got another 3 minutes to accomplish more work.  If you finished that you got more work to accomplish within the next 3 minutes and so on, until you didn't finish the allotted number of reps within the 3 minute time frame. I've been training for a long time, and once you've been training for a long time progress ....

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  • Dealing With Your Limitations.....

    Limitations, we all have them.  Some of us have an old nagging injury that flares up every once in awhile.  Some of us struggle with mental aspects of training.  Some of us are just tight. The thing is we all have things we need to work on.  We all have things that are hindering our results. Sometimes you need to check your ego and work on those things.  In October I had a hamstring injury.  I wasn't doing CrossFit, I was testing my 40 yard dash of all things, but I injured my hamstring pretty good. It's March, and it still bothers me.  I've done some rehab on it.  I've been to specialists, but it's still giving me trouble.  I think one of the issues I'm having is checking my ego.  It'll ....

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  • What Are You Doing Consistently?

    "It's not what we do once in awhile that shapes our lives. It's what we do consistently." - Tony Robbins Are you doing good things consistently or just part of the time? Are you doing detrimental things consistently?  Every thing you do is moving you towards or away from your goals.  Which choice will you make today?  What will you consistently do to achieve your goals? 3-10-15 WOD Strength:
    Push Press Met Con:
    KB Swing x 12 (Heavy but unbroken) Chin ups x 21 3 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Saturday's St. Patrick's Day Event 2015

    This Saturday will be the St. Patrick's day parade. The parade starts at 3PM, so we're planning on meeting up at a restaurant for lunch around 1:30PM.  Then walking over to the parade.  We are hashing out the details of where we'll meet and will let you know soon. So where your green CFB shirt, and come down and hang out with us this Saturday. Let's be social, and enjoy some good times. Family and kids are welcome! See ya Saturday! 3-9-15 WOD
    Strength:
    Snatch Balance Met Con:
    Deadlift x 5 Hang Power Snatch x 5 (heavy) OHS x 5 500m row 6 rounds for time weight is the same for all movements, so measure off of the snatch weight. [x_video_embed]<!— —>[/x_video_embed] ....

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  • March 7th, 2015 WOD

    3-7-15 WOD Met Con:
    DB Cleans x 5 Push Ups x 10 Squats x 15 AMRAP 20 minutes [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • This Will Make Your Day! Get Fired Up!

    [x_video_embed]<!— —>[/x_video_embed] 3/6/2015 WOD Open Workout 15.2 For as long as possible:
    From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • The Spirit of Competition....

    I spoke about it leading up to the CrossFit Open, and now it's showing its face in the gym. Competition, many times brings out the absolute best in people.  When something is on the line, people just go for it, and that's what we saw last week with the open workouts. In fact, one of the basic premises behind CrossFit is the idea of competition. Greg Glassman, the founder of CrossFit, once said, "If you want to see someone run their best mile, put someone next to them."  It's true, workout next to someone else and you'll accomplish more. Last week, I saw a couple of our people hit a personal record on their clean and jerk after a workout because it was in the spirit of competition. That's ....

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  • Sometimes, I Feel Like Oprah....

    A PR or, personal record, is when someone completes a test and does better then the last time they did it. Last week we wrapped up our lifting cycle and it was pretty amazing to look at the numbers.  We also program for two other gyms, so looking at the numbers overall for our programming we had well over 1,000 personal records being set! It's pretty awesome when what you do works and shows up in the numbers.  I'm so grateful for the opportunity to supply a program that helped over a thousand records being shattered. I can't wait to see what happens this time around! 3/4/2015 WOD Levels Testing!!! Met Con:
    “Karen” 150 Wall Balls for time [x_video_embed] [/x_video_embed] ....

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  • 1 Million People....

    I'm writing this blog on birthday.  Yes I'm working on a Sunday, on my birthday. I know, I should be taking it easy, but I like writing, so this isn't really work for me, it's more fun then you think. Either way, I'm reflecting on the past 33 years of my life, and what I've accomplished so far.  I've earned a couple of degrees, and worked in a couple of different careers. From time to time, the grind gets to me and I wonder if what I'm currently doing is worth it.  What's the point?  There are many times where I regret decisions I've made.  Did I do the right thing?  Is the struggle I'm going through now worth it?  Are the sacrifices that I'm making worth the reward? I've been thinking a ....

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  • DeLoad Week....

    This week is what we call a deload week.  We lift weights, and work pretty hard with weights almost all the time. What you may not know is that we work in what we call Meso and Micro Cycles. This is called periodization in the fitness world.  Our program is designed to create adaptation, and in that adaptation comes strength and personal records when we test for them. For the last two weeks, we did a bunch of testing for PR's (personal records). Heavy lifting is very taxing on the body, and from time to time you need to take some time off to allow that aspect of your physiology to recover. This week, we are not doing any heavy weightlifting.  Instead, we will be doing some Levels ....

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  • 2/28/2015 WOD

    2-28-15 WOD Strength:
    Rack Jerk Met Con:
    “Jack” Push Press x 10 (115/95) KB Swings x 10 (53/35) Box Jumps x 10 (24inch) AMRAP 20 minutes OR OPEN WORKOUT  -  15.1 [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • It's Time!!

    Are you registered for the open yet?  What are you waiting for.  The workout was announced last night. No matter what your level we are going to treat the open like an event every Friday all day! It's going to be a ton of fun and we are excited about it.  Get registered and see what you can do on Saturday!  Make sure you sign up for the CrossFit Bartlett Team! Go here to register! Let's get ready to rumble! 2/27/15 WOD Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a
    1-rep-max clean and jerk   6-minute time cap [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" ....

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  • Don't Feed The Troll

    In this day and age of the internet, we know what trolls are. They're those key board warriors that make a comment on your Facebook post or you blog, just to stir up controversy.  There the ones that stand in the shadows of the internet and say things just to piss you off, or bring you down, or make you feel inferior.  They are not your friends. I want to talk about a different type of troll today.  One that's way more sinister.  This is the troll that resides within your head. He's the little monster that says you can't do this.  He's the one that says, "that weight is too heavy, or you're a terrible runner, or you shouldn't go to that workout today it'll be too hard." He's also the ....

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  • Falling Off The Wagon....

    I just finished doing a lecture for our Better Body Program on the "Cheat Day" and what that means. The first thing I talked about was changing your mindset.  When it comes to nutrition.  One of the most detrimental things you can do is go on and off a diet. What we try to teach here is lifestyle change.  You will never be completely successful if you think of a diet as something you go on for awhile and then you can eat whatever you want.  You may have some success on the front end, but as soon as you go off of it you'll gain all the fat back and many times you'll gain more. The key is finding something that can be a sustainable lifestyle change.  By doing that, you'll find a healthy ....

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  • Pushing Past That Point....

    We are in the middle of a testing cycle and we are seeing amazing Personal Records being set. One of the critical components of human performance is pushing yourself past your perceived limits. What's awesome about testing week is we get to test what those boundaries are, and in a supportive environment push past them. You see, it's against human nature to push to failure.  In fact, we hate failure.  We hate failure and are so scared of failing that many of us in our day to day lives don't ever even come close to that point. One of the beautiful things about testing maxes, and CrossFit in general is that we want to see where that line is.  We want to push to that perceived line, and push ....

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  • The Open 2015!

    It's time for the Open Season. I wrote a blog recently that explained why everyone should do the open: click here to read it! I still believe this to be true.  This week Feb. 26th the first workout will be released.  Every week the workout will be released on Thursday and you will have until Sunday to submit your scores.  If you want them to be legit, you have to participate at the gym with a judge. We will be doing the Open workouts as an event all day on Fridays.  Even if you are not planning on we will still be doing the workout that day.  These days last year were some of the coolest events we had. The more people that show up the better. It's really great when we get a lot of ....

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  • CrossFit At The Top of The Sport

    The CrossFit Games are the culmination of the best in CrossFit and arguably the best and fittest athletes in the world.  This video is a summary of last years CrossFit Games.  Anytime I want to get fired up about what we do, I watch something like this. Enjoy: [x_video_embed]<!— —>[/x_video_embed] 2/20/2015 Strength:
    Clean & Jerk Met Con:
    HSPU x 2 minutes Ring Dips x 2 minutes Sit ups x 2 minutes Air Squats x 2 minutes 2 rounds for reps [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Making a choice for results....

    I went to breakfast with my family including my grandpa the other day.  My grandpa is "on a diet."  Personally I hate that mantra because it implies that you're going to go off of it eventually in which case you'll regress back to where you were before you started you diet, but I digress.... We went to breakfast, and we all ordered our food.  The funny thing is, my normal nutrition is fairly similar to my grandpa's "diet."  This includes low carbohydrate consumption especially processed carbohydrates.  Well they brought rolls to the table, and we ordered our food.  My grandpa ate the rolls and ordered a sweet tea to drink. Obviously there's a ton of carbohydrates in both those things, so ....

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  • Where You've Been....

    We can not know where you're going if we don't know where you've been.  Our entire program and your success and progress hinges on knowing what you've done in the past and building upon that in every class. It's called progression.  Every time we lift, or do a workout, you should be doing more then what you've done in the past. I've noticed a terrible habit lately of people not knowing what they've done in the past.  If you have no idea what you've done in the past then we can not build on what you're doing now.  If you're not building on what you're doing now, then you will stop progressing.  If you're not building and progressing then why the hell are you here? I'm not trying to sound ....

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  • Why Everyone Should Do The Open This Year Crossfit in Memphis

    The CrossFit Games Open is coming up Feb. 26th. The Open is the first step into the CrossFit Games. I've explained it before here: What I'm writing about is why everyone should do it. Yes I know you may not be able to do the workouts as prescribed. It's ok. I know you've only been CrossFitting 4 days. It's ok. I know you (insert excuse here). Here's the deal guys. The Open is amazing. It's an opportunity for you to put yourself in an athletic event. Let me ask you?. When was the last time someone cheered for you? Think back really really hard. Was it your high school graduation? Was that the last time you felt accomplished for completing something and someone was cheering you on? Let's not ....

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  • Testing Week February 2015

    It's time to see what you're made of! This week we will begin testing our 1 rep maxes. This is where we push the limits, lay it all on the line and see how much we can actually lift. It's important to know what your maxes are, that way we can adjust accordingly when we're doing workouts and lifting in order to get you to continually progress. It's imperative that you push yourself to failure and see what you can do.  If you lifted it and completed the lift, then try again until you actually fail.  Many people don't like to fail, but you never truly know what you can do until you push yourself to failure.  Push yourself out of your comfort zone this week, and let's see what you've got. ....

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  • 2/14/2015 WOD

    2/14/2015 WOD Strength:
    OHS (Over Head Squat)  Met Con:
    “Isabel” Snatches x 30 For Time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Mary Roach: 10 Things You Didn't Know About Orgasm

    With Valentine's Day coming up Saturday, I thought you may want to watch an interesting talk on Orgasms.  Orgasm and sex is an important part of overall health.  Learn and Enjoy. [x_video_embed]<!— —>[/x_video_embed] 2-13-15 WOD Met Con: Filthy 50 Box Jumps x 50 Jumping Pull Ups x 50 KB Swings x 50 Walking Lunges x 50 KTE x 50 Push Press x 50 (45/35) Back Extensions x 50 Wall ball Shots x 50 (20/14) Burpees x 50 Double Unders x 50 or 200 singles For time 50 minute cut off [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Pushing Through Struggles, Fears, and Self Doubt

    One of the amazing things about our program at CrossFit Bartlett, and CrossFit in general is that we expose you to different avenues of athleticism that you don't normally get exposed to. Heck many things like Snatches and Tire Flips you can't even do in a regular gym. When was the last time you climbed anything? The other night we had rope or cargo climbs in a workout.  For most people these are very difficult movements, and for some it's downright terrifying. What I witnessed that night was many people afraid of trying something new.  That's totally understandable.  What I also witnessed was those same people pushing through and giving it a shot. That's AMAZING!  In today's society ....

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  • The Open 2015 is Upon Us!

    The CrossFit Open is coming.  Registration is actually open now... Click Here!  What is the CrossFit Open you say?  It's the first event in the CrossFit Games.  They cast the widest net possible, in order to find the "Fittest Person On Earth."  The competition starts with the Open and then progresses to the regional, and then to the CrossFit Games. Why am I telling you this?  Well besides the fact that it's the biggest event in our "sport,"  yes CrossFit is a sport, it's also a chance for you to have fun proving yourself, and to see just how you stack up in the world.  CFB will be doing the workouts as part of an event, and it's a great opportunity to be part of something truly special ....

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  • Athlete Spotlight: Willie

    Age: 36 Occupation: Manufacturing Engineer When did you first start CF? 1/1/2014 When did you first start at CFB? 3/21/2014 Favorite WOD: Riley Lease Favorite WOD: Linda What drew you to CrossFit?
    I got involved in doing Spartan races and I noticed that the pros were using CF for part of their training and so I looked into it myself What's kept you coming back?
    The great training CF offers and the great community of people. Its like being on a team What was your first workout? How did it feel?
    Open 14.3 it was a brutal introduction to CF but I loved it. Tell us about your sports and fitness background.
    I played competitive team sports since I was 5. Baseball, basketball, ....

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  • Feel the Love Week 2015 Crossfit in Memphis

    This week is our Feel The Love Event leading up to Valentine's Day!!! This is your opportunity to spread the news and share the CFB experience will all your friends. From Today through the end of the week, you can bring as many friends to as many classes as you'd like. We are excited to have fun and we want to share this even with as many people possible. The more the merrier! Let's pack the house and have a great week! Here's a link to our Facebook Event Page if you want to go to it and share it on your wall with your friends! 2/9/2015 WOD Strength:
    Back Squat Met Con:
    Advanced Rope Climb x 2 Deadlift x 10 (75%) 500m row 3 rounds for time Intermediate Rope Climb x 1 or Cargo ....

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  • 2/7/2015 WOD

    2/7/2015 WOD Strength:
    Push Press Met Con:
    200m run Snatch x 15 400m run Snatch x 12 800m run Snatch x 9 For time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • The Key to Success with Lewis Howes and Eric Thomas

    This video is worth your time, especially if you're a leader or entrepreneur. [x_video_embed]<!— —>[/x_video_embed] 2/6/2015 WOD Gymnastics:
    Muscle Up progressions x 20 HSPU/ Ring Row Progression 2 x (1x6) Met Con:
    Muscle Up x 5 Box Jumps x 5 (high) HSPU x 5 (upscaled) 6 rounds for time [x_video_embed] [/x_video_embed] [share title="Share this Post" facebook="true" twitter="true" google_plus="true" pinterest="true" email="true”] ....

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  • Good Intentions...Poor Execution...

    Everyone has good intentions when the New Year starts.  We all decide that we want to be better at something and create a resolution to make it happen. Well it's February.... How's that fitness resolution holding up? Did you know that regular gyms thrive on your good intentions? Every year millions of people buy new shoes, new workout clothes, and a shiny new bag, go to their $15 a month a gym and sign up... destined to show up maybe through the end of January. This is what they bank on. That's why they won't be calling you if you don't show up. They expect it. They expect you to fail, and that's what they're counting on. That's why they're so cheap, they want huge volumes of people ....

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  • Feel the Love February

    I wanted to take a second to let you know about this awesome thing we're doing this month called: Feel the Love February!
    For the week of February 9th - February 14th we are letting our members bring as many friends as they'd like to join us for any class any days that week! We want to take this opportunity to meet as and help as many new people as possible and reward people for being friends with our members! So if you have a friend that's a member, come with them! Come join us and have some fun for the week! If you don't have a friend for a member, meet someone at the gym, make a new friend and then come, it'll be a blast! See you next week! 2/4/2015 WOD Deadlift Met Con: DB ....

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  • February 2015 Sweat Angels #checkin

    Just in case you don't know, we participate in an awesome program called Sweat Angles. Each month you as a member, or even as a non member, can check into CFB as much as you'd like on your smart phone with your Facebook app. The more you check in, the more YOU help raise money towards the charity of the month! Last month we had 156 check ins and were able to help purchase 10 winter coats for people who needed them. This month we get the opportunity to buy glasses for kids in need.  We need 125 check ins to buy one pair, so let's shoot for at least two pairs!! Will you help us?  The more you check in the more we can help kids in need! Even if you don't come or check in later, you can ....

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  • Surviving The Superbowl- Curing Hangovers from Food and Drinks

    By: Justin Emmons 1.2 billion Chicken Wings 7 million pounds of avocados 11.2 million pounds of potato chips 11 million slices of pizza from Dominos These are just some of the stats posted of expected consumption during the Big Game. In fact, behind Thanksgiving, the Super Bowl is the largest food holiday in the United States. We all make some choices to eat crappy and stay up late on Superbowl Sunday, and that's fine. My question to you is, after the game what are you doing to counteract the nutritional choices you're making? Let's start with the hangover.. I'd love to recommend don't drink, but the reality is most of us do it sometimes, so what can we do to make things better? ....

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  • How's Your New Year's Resolutions Going?

    It's the end of January.  This video is from a few years ago, but still very, very appropriate.  How's your New Year's Resolutions going? Are you still going strong?  Then great!