Thursday Thought…

DS…pushin weight!

A question we should all ask ourselves…

Know what it is to have PASSION? It’s this: “Before you can inspire with emotion, you must be swamped with it yourself. Before you can move their tears, your own must flow. To convince them, you must yourself believe.” -Winston Churchill

What moves YOU?

Now what is your answer???


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Be Unstoppable with these 3 Simple Steps of LeaderShip

A couple of NBL’s…Natural Born Leaders

Leadership expert John Maxwell told SUCCESS Magazine in April 2009, “Ego and insecurity are the two greatest land mines of leadership. Ego creeps in when you start not to value other people—when you begin to look at people as what can they do for you instead of what you can do for them.” He says there are three characteristics needed to become a successful leader.
1. Build consensus. Abraham Lincoln was great at bringing together the people around him to help make up for his weaknesses. “The fallacy of leadership is thinking if you can lead in one area, you […] Read more

Mental WOD 2: Edify Others

Leaders are leaders for a reason. Leaders lead others to make them better. Michael Jordan was a leader because he made every on his team better. John Maxwell is a leader because he educates and inspires other to be better. Leaders have a self less characteristic and know 1st hand life, success and winning is more about the team than themselves.

Each and everyone of us has the opportunity and skill set to be a leader.

The 3-15-5-1 PlanBecause I am trying to run an entire enterprise and often traveling, the networking program I have created is a per-week objective of 3-15-5-1. […] Read more

Be YOU, Be the Truth

REAL men carry their nieces diaper bags in public

Bruce Lee is not only very well known for what he did, but also what he has said. I watched this clip and thought about his words in terms of CrossFit. 

What if you considered exercise and fitness as a physical expression of yourself? 

What if your workouts were truly a representation of you? 

I think some of us FEAR our workouts are indeed a representation of us.  We become self-conscious of what others will think.  We become motivated by less than productive and less than truly authentic expressions of just who we are.  […] Read more

Mental WOD for the Week: Play to Your Strengths…Find out How

Logan shows you what to do when you run out of rowers:-0

Growing up a lot of different people (parents, teachers, coaches, mentors) would tell me to play to my strengths. Well what if I didn’t know what my strengths were?

So lets input our 1st Mental WOD for this week. To help uncover YOUR STRENGTHS you need to identify your best traits and weaknesses. Take a blank sheet of paper and draw a line down the middle. Label one side “Love it!” and the other side “Loathe it!”

During a this week, carry this paper around with you and separate your […] Read more

Tricky at Its Finest

Have you ever moved your alarm clock to the other side of the room so it would FORCE you to get up earlier than you want to in the morning?

How about wearing your workout clothes instead of  your pajamas so it would be easier to go to the gym?

What about putting a rower in a front of the TV…ahhhh maybe that’s just my wife:-)

It is just as easy to trick ourselves into doing something as it is to trick ourselves out of doing something.

Some of the best and most successful people set up ‘tricks’ for themselves. They out-think themselves because they […] Read more

Wake Up Call…

How serious do you take your goats?

As the Open WODs are wrapping up for the workout #1 I am reflecting on how the excitement of the games creates that urgency to prepare yourself.

So it’s time to fess up…For example…Double Unders.

Double Unders are a high skill movement. But not so high skilled that they are impossible to conquer. All it takes is CONSISTENT practice and a dedicated attitude and double unders will be your b*tch. I have talked to several people that it has taken them far too long time to ever do a workout with double unders all the […] Read more

Introducing Monday’s Mental WODs for the Week

More Mental Toughness = More Pullups…GET IT GREGO!

Since the start of this blog I have been looking to have a theme each week (preferably on Mondays). And I think I have finally found it:-) Each week, on Monday’s, we are going to have a Mental WOD for the week. We will have an activity or exercise for you (and I) to practice throughout the week. They are designed to train our mental  & emotional capacity to make us better.

How we think about ourselves, our life, our friends, our family, our world around us determine the decisions we make -> to create the actions we […] Read more

Mental WOD Ideas

NEXT ONE: Practice edifying someone else. You will quickly see how many more people start respecting you. 

-Google how to win friends and influence others for more content


-shower WODs: the habit of it

-Stretching (pre/post workout, at night, when you rise)-Do a new activity (yoga, read, etc…-Dream Board (collect magazines, pics, quotes….-Water of BW in ounces-compliment-give thanks-pray before each meal, bed time, when you rise-email one person a day to tell them how you appreciate them-email something to someone you admire, famous or not (for me Brian Tracy, Arnold, Greg G, etc…-12 week challenge-paleo challenge-affirmation challenge-create the weekly accountability list-1117 pic; find jonesy […] Read more

Build Your Willpower Muscle

i dont have time…the Mayor lost over 50lbs with just about 1.5 hrs of CrossFit a week!

Your self-control “muscle” is just like the other muscles in your body — when you don’t use it…you lose it. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you’d honestly rather not do. Give up gluten or dairy, do 100 sit-ups a day, stand up straight when you catch yourself slouching, […] Read more

Complaining…I think NOT!

Post WOD fatigue = marker mustache time:-)

It takes the same amount of calories to complain as it does to trust…It takes the same amount of effort to be miserable as it does to be happy.

How many times a day do you think something negative about yourself? How many times do you complain out loud about the way you look? (Men, please don’t think you’re exempt from this) I want all the negative self-talk to stop. I want the six inches between your dome to be a place of encouragement and love, and that includes loving yourself.

Letting out frustration is one […] Read more

No Regrets…


For the past week I have been back in Sioux Falls at CFSF. And it was so great to see everyone.

It was just over 2 years CrossFit Sioux Falls started from 0 and now it is something amazing!

The CrossFit program sells itself. It works and it works for anyone who wants it (results, goals, challenge…etc)

What makes it so special and every great CrossFit Affiliate special is the community it has. And I would put CFSF’s community up against any other affiliate around the globe. The people, the relationships, the energy, the potential you all have is […] Read more

You WANT to Succeed??? Get Some True Grits…

5 DeadLifts to go…its True Grit Time!

Have grit. Grit is a willingness to commit to long-term goals, and to persist in the face of difficulty.

Studies show that gritty people obtain more education in their lifetime, and earn higher college GPAs. Grit predicts which cadets will stick out their first grueling year at West Point. In fact, grit even predicts which round contestants will make it to at the Scripps National Spelling Bee.

“Aren’t people just born with grit?”

The good news is, if you aren’t particularly gritty now, there is something you can do about it. People who lack grit more often […] Read more

Try Something New

Back squats are easy…OverHead squats are the REAL deal

One of the great things about CrossFit is it forces you to do things that you never thought you could do. And when you do it is an AMAZING feeling. And the cool thing about it…is there is always something to learn, develop and get better at.

The way I see it, is we get in shape->get a lot stronger->build more confidence->but don’t stop there…

Because it will get to the point where anyone can do a kettlebell swing, or a burpee, even a pullup is easily possible.


Can you walk on your hands?

Do the […] Read more

Objective Measurable RESULTS…

It is easy to NOT notice improvement with your CrossFit. Day in and day out we push ourselves to the LIMIT. I find myself constantly UPing the weights, scaling UP the gymnastic skill and by doing so, I can easily fall in the trap of bvNOT noticing improvement.

The video above is “DT”. It involves Heavy lifting at a very FAST pace. One of my main goals in CrossFit was to build a lot of total body strength (i.e. lift heavy weights). I originally finished the workout 2 years ago at 18:32 and barely survived. A week and a half […] Read more

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One of the Best Result Driver!

G and Me at the 2010 Games

We all workout because we all have goals…i.e. we all workout because we want one thing RESULTS!

Nobody workouts out just for fun. Yes, working out can be fun (especially when I am coaching:-) but we sweat, bleed, have shortness of breath all because we desire to reap the benefits of exercise.

Now a lot people workout and honestly are wasting their time. They don’t push themselves to their limit. They don’t really want what they say they want (lose 20lbs, fit in a size 4, get back to my high school wt, blah, blah blah). […] Read more