Work hard. Be nice. There’s a mantra that I hold near and dear to my heart. It’s not profound. Yet it is elegant in its simplicity. Work hard. Be nice. This is one of those phrases that makes you say, “uh, well yeah…” when you hear it or read it. But just THINK about it…
How I Kicked The Excess Coffee I get up early, and I work late. My alarm goes off at 3:45AM. I’m doing my best to get in bed by 9PM. That doesn’t leave much time for super restful and quality sleep. Before we brought on Launa and Daniel (#DreamTeam), I was coaching 30 classes a…
Why We Put Time Caps On Workouts “Alright, so today’s metcon (metabolic conditioning) is a 21-15-9 workout of pull ups, kettlebell swings, and burpees. Our big focus today is going to be unbroken ketllebell swings, and not long pauses on the burpees. We’ve got a 10 minute time cap on this workout, so you’re going…
I’m Not Burnt Out, And I’m Keeping It That Way Today is Monday. Tomorrow, my wife and I are going on an awesome vacation. We’re going to road trip through Arizona and hit spots like Phoenix, Sedona, Flagstaff, Grand Canyon, and the Antelope Canyons. I am beyond excited! Rachel and I didn’t think that we…
Set Yourself Up For Success On Sunday In a previous blog post, I talked about being “busy” versus prioritizing what’s important to you. A lot of you (ok it was legitimately 3 people) said that that little tip really helped you out this week! Here’s something else that I hope can be helpful for you…
My go to quote when I need motivation. I work hard. I work VERY hard. While most days are fun and energizing, there are some days that I can get into a funk. These funks can be pretty draining for me physically and emotionally. I’m not a great husband, I’m not a great coach, I’m…
(pictured above – Dave Castro explaining 17.3) “Castro Cares About Work Capacity” Come on, Dave. Couldn’t you have just read the scorecard and been ok with it?? Why all the confusion? Anyway, 17.3 is not as complicated as TDC tried to make it out to be. It’s actually a very straight forward couplet of chest…
Nike Plus Sized Clothing Nike has recently expanded their offering of athletic clothing by creating a Women’s Plus Sized Clothing line. Nike announced this news on March 3rd, with the statement, “Athletes have a desire to get the best fit and function in their apparel. They also want to feel good. This is why Nike is…
To all the women out there, You live a life everyday that half of the population will never truly understand. You are faced with challenges, stigmas, disadvantages, and uphill climbs that would make some simply crumble at the sheer thought. But the thing is, you don’t crumble. You don’t run. You don’t throw your hands…
Let’s paint a quick picture. You’ve been doing your research on CrossFit. You’re really excited, eager, and ready to rock. You love the fact that each gym is lead by a coach that is supposed to be there to help you learn, correct form, and be a motivating force that you can feel a personal…
