Leave a Comment

Who likes to hit a PR? Obviously everyone, right!? At least I would hope so. One of the greatest parts of actively participating in any type of exercise is being able to see yourself progress. To be able to do things you’ve never been able to do before. Celebrating those “personal records” is something we all have come to not only enjoy, but crave. I know I’m not the only one that has a magic number in their head for that one lift that is always seeming to get the best of them. That one that you know you can do it, but somehow, the weight always wins. Well today we’re gonna look at an aspect of fitness that is many times overlooked, that could potentially help a lot of us hit a few of the PR’s we’ve been chasing for so long. Mobility and warm-up.


I know I can feel the eye rolls from here. We’re all guilty of it. We’ve grown so close to our Crossfit family that the first fifteen minutes of class is usually more of catching up with one another and sitting on a foam roller more than it is an actual personalized warm up. Then dare I even mention when we come to open gym….. We do a good job as a gym getting in a warmup before the WOD when we have a coach that runs us through something specific, but when we come in on our own to do a workout, how well do we do? I know I’m definitely guilty. Grab a PVC do a couple pass throughs, maybe row 500 meters. OKAY, Lets do Fran!!! Now we all know this is a little bit of an exaggeration, but not too much.


I could go on and on about the specifics of why a proper full body warm up is important for our bodies in the physiological aspect… (trust me, google it, there’s literally tons of info) and even more about how flexibility can help us hit our positions better. But I think we all understand fitness enough to understand the importance. During our workouts we use so much of bodies that we don’t even realize so a full body warm up may at times feel like you’re wasting your energy for the WOD, but really, we’re just priming the pump! So next time, when you’re looking over at the coach like their crazy, because you feel like you’re sweating more in the warm up than you thought you would be in the WOD. Know that it’s because we want you to reach your full potential. And we promise we’ll be better at warming up when we open gym too!


-Mike Hickman

Oh and for those that geek out over this stuff like me, here’s a link to an awesome article from Crossfit Journals that I got a lot of the info for this on http://library.crossfit.com/free/pdf/CFJ_2014_09_Flexibility_Starr2.pdf

Leave a Comment

What if someone told you you were amazing? What would you think? How would you react?


Would you immediately downplay the thought? Would you start to list all the reasons you know you are not? Would you say, “Thanks” but inwardly assume that the person was at best wrong and at worst insincere? Maybe you’d honestly be appreciative but not effectively convinced.

Now for a second, imagine your 5 years old again. I tell you the same thing, “You’re amazing!” What’s your response now?  This time more likely than not you’re happy, pleased at the praise, content to be appreciated, and convinced you are indeed special.

Ok, now you’re old again… oh wait, that’s me. You’re still young but back to your current age.  😉

So what gives? What’s happened between then and now that can make it so difficult to agree or be convinced?

Well there may not be one simple answer there, but it presents some interesting food for thought, doesn’t it? And it sets us up to talk about something that is super important – but so often and so easily overlooked in our training and really our everyday lives.

Not only are we working daily to develop a physical framework that sets us up for success but our mental framework is just as important as they physical. In fact, many wiser than I assert that it is the most important since it will carry over into our actions.

A negative mindset can not only affect how we feel about ourselves and our abilities, it can stop us from taking heathy risks and cause an inappropriate fear of failure. We might doubt our accomplishments or dwell on what we think others think.

Conversely a positive mindset can do wonders for us – our willingness to do hard things, or to try new things – even if we can’t do it yet (the only real failure is if we don’t try).  It helps us see the progress and potential, not the shortcomings. We find more motivation than we knew we had. We are willing to put forth the consistent effort that brings results. We’re ok when people see us struggle. And that’s ok, cause guess what? The struggle is real. In fact, it must be real! Our progress depends on it.

But most of us haven’t given much attention or spent time intentionally developing a positive mental framework.  Even if things currently seem ok, we may be at risk to collapse under difficulty…

What happens when you get put in a compromising situation? Or under a heavy load? This is when we need the strength – be it mental or physical.

I love how CrossFit prepares us for the variability of life. And guess what? It also inherently promotes a strong mental framework – as we support each other and do hard things.

Just as effective muscle strength is built on proper body organization and technique, mental and emotional strength need a foundation of realization and knowledge on which to work.

Let’s start by identifying several common self-defeating thought patterns[i]. If we can recognize them, we can work to overcome and avoid them.

  1. Extreme thinking
    1. There is no middle ground. “If I don’t do it perfectly, I am a complete failure.”
  2. Imminent Disaster
    1. Disaster is lurking everywhere, and is expected. “See? Now my wrist hurts – I knew I’d never get that handstand pushup.”
  3. Magnification of the Negative
    1. Good things don’t count nearly as much as the bad. “Never mind that I am leaps and bounds along from where I started; I still can’t do that movement Rx.”
  4. Overemphasis on “should” statements
    1. “Everyone should be able to do this, and I can’t, so I guess I just suck.”
  5. Boxing in
    1. Irrational acceptance of all the blame. Excessive personal culpability
    2. “Despite uncontrollable external factors, it’s all my fault.”
    3. “It would have been better if it wasn’t for me.”
  6. Difficulty accepting compliments
    1. “You thought that was good? I thought it was terrible.” “Well, no it wasn’t… I’m still so much worse than Joe.”
  7. Futility
    1. “I can’t help it. That’s the way I am.”

Any of these feel slightly familiar to some extent? Remember, development takes time. Improvement takes effort. It takes dedication. And it takes time. (Oh, did I say that one already? J)

Just like the workouts we do every day, we put forth a concerted effort. Sometimes we do better. Sometimes we feel like we struggled more. Sometimes it feels like progress is slow or maybe non-existent. But when we look back, we see the change, the improvement. And that’s ok. Consistency leads the way.

That’s part of the positive mental framework we are developing.

We have others around us that encourage us and cheer us on to keep trying our hardest. They celebrate our accomplishments and support us when we feel down. They don’t judge us, they don’t see our weaknesses as shortcomings but as goals and milestones to surpass and overcome. They are a type of family – all different but all in the same boat.

I love being a part of this community. Thank you for being a part of it too.

It doesn’t take a lot; it doesn’t have to be overt, but the little things you do – even sometimes just being there – make a difference for those of us around you. Thank you – you are awesome!

Stay strong,


[i] Dale Carnegie Digital pg. 3

Leave a Comment

Back to the normal schedule tomorrow, see you all bright and early!



Burpee Pull-ups



4 sets of RING DIPS for max reps

4 sets of 10 KB SKULL CRUSHERS *Please don’t really crush your skull!

Leave a Comment


Back Squat

3 @70%

3 @80%

3+ @90%

*Add 10lbs to your training max




5RFT  (155/105)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks



In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Leave a Comment

    Thank you to everyone who came out for the “Now I Can” 5k Fundraiser, It was an awesome event! We had a total of 38 runners take on our course and we were able to raise a total of $1000.00 which was donated to the “Now I Can” Foundation. If you haven’t heard of Now I Can you should definitely check them out. They are a charity that helps disabled children get stronger and healthy through physical therapy.  


Also a huge thank you to the businesses that donated to the charity as well as prizes that were awarded to all the race winners.






Last but not least THANK YOU to the volunteers that came to set-up, hand out water and cut up delicious watermelon! Shout out to Mikey, Kendall, and Fia for setting erthang up and making this whole thing possible. I am constantly amazed by our community and the things we are capable of together.



*Please forgive my NOOB camera skills I’m still getting use to manning a legit camera, I took a bunch of pics but about 88.2% of them are out of focus 🙂