Taking my fitness to a higher level

I first tried out CrossFit during a work term in London back in 2014 (at CrossFit London) as a way to train for my upcoming university rugby season, and absolutely loved it. When I moved to Barrie after graduating, I knew I wanted to get back into something that would keep me fit AND satisfy my competitive nature. Most importantly, I was looking for the community aspect after transitioning from playing team sports my whole life. The athlete in me needed to be training for something and, fortunately, the constantly varied nature of CrossFit gives you lots of options for things to suck at, and to want to work on!  

It's always intimidating trying out a new gym, but I was drawn in by CrossFit Insight's great community. Everyone was very friendly and welcoming to the classes and made it a very comfortable intro process. The first few workouts gave me a bit of a reality check as to where I was fitness-wise but the coaches did an awesome job helping me scale appropriately to meet the desired intensity and helped me work my way back quickly.

Two years later, I have made many good friends and that 5:30 class is something I really look forward to in my daily routine. The workouts are still hard, of course, but I'm able to push myself to much greater limits and take on the challenge of using heavier weights and more advanced movements.

A big bright spot for me was FINALLY hitting double unders consistently. I struggled through many workouts whipping myself, time capping and just being super frustrated, so it was awesome to be able to hit some big sets in the middle of a wod and see that the hard work paid off! I have definitely noticed improvements in all aspects of my fitness. I've gotten stronger in all of my lifts, and my endurance has come a long way. I have gotten a lot better at pacing, I rarely crash and burn at the start of workouts anymore and have the mental strength to hold on when it starts to hurt.

Progress really started ramping up, though, since I began focusing on dialing in my nutrition the past few months. My body composition has improved and I've found an extra gear during workouts.

I spent a lot of time working on my running this summer (shout-out to my running buddy, Deb), shaving minutes off my best 5km time while training for and completing my first 10km race. Right now I'm focusing on improving my gymnastics movements... the Open is coming up!

My favourite wod would probably be Karen (150 wall-balls for time). I'm pretty good at wall-balls and I love playing around with different strategies to see if I can embrace the pain cave and beat my previous time. Other than that, give me some cleans or a rower and I'm happy! My least favorite movement would have to be Burpees. Gross

Some highlights from the past two years have been doing a couple of competitions with Team Insight Millisecond Cobra and throwing down at Friday Night Lights during the CrossFit Open, but what I look forward to the most is exercising quickly in our daily workouts and high-fiving when we're done!


Are you feeling lazy or just lacking motivation?

Its time to Re-Boot!

When is a Bootcamp not a Bootcamp?

When it’s done at CrossFit Insight

Barbells can be scary if you’ve never used them before. We do want you to use them eventually. But in the meantime, if it all seems too much, or if you want the metabolic effects of down-home CrossFit conditioning, Re-Boot is your class.

60 minutes, including a good warm-up, some mobility, and having your butt handed to you. It’s bootcamp with brains: you’ll learn a bit, sweat a lot, and go home on a cloud. You will use kettlebells, running, wallballs, calisthenics, boxes, and rings. Get done before dinner. We start at 6:15 sharp!

Monday, Tuesdays, Wednesday, Thursdays and Fridays at 6:15pm. Running now

Choose between 9 classes per month, 12 classes per month or Unlimited classes per month.

Coach’s Warning: CrossFit style classes are highly addictive. Long-term attendance at our Re-Boot classes exposes exercisers to increased levels of awesomeness. Re-Boot classes are sometimes a ‘gateway drug’ for CrossFit classes and will impair long-term tolerance for elliptical trainers and cutting calories.

If you want to know more about Re-Boot or any other program we offer. Set up your free "No Sweat Intro" today and talk with one of our coaches about what you're looking for and how to get started!



Who is CrossFit for?

According to the CrossFit site, this program “is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”


What that means is that every day there is a particular workout prescribed (you’ll often see this written as Rx’ed) for everybody that comes to CrossFit.  Rather than having one workout for older women and another for hardcore athletes – there’s ONE workout each day that is completely scalable based on your skill.  For example, if the workout calls for squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start. If you’re injured and can’t do squats at all, a similar movement will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced you’ll work your way towards eventually doing the workouts as prescribed.

Now, although CrossFit can be for everybody, it certainly ISN’T for everybody.  In this blogger’s humble opinion, CrossFit is perfect for a few types of people:

  • Beginners to weight training – If you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start (provided you have a great coach, which I’ll cover shortly).  You’ll learn how to do all of the important lifts in a super supportive and nonjudgmental environment.  You might even find that…GASP…you love strength training!
  • People looking for support and community – This is the appeal to CrossFit for me…every CrossFit gym has a really tight knit community feel to it.  You’re not just a membership payment to them…you’re a person that needs help.  When Nerd Fitness gyms start popping up (don’t think it won’t happen!), I’ll be drawing a lot of inspiration from CF as to how members are so supportive and inclusive of each other.
  • Fitness fanatics – You know those people that love to work out every day and feel like something is missing if they don’t?  The way CrossFit is structured, you are working out with regular consistency.  The general protocol is 3 days on, 1 day off…but many CrossFitters (cough Staci cough) end up at the gym every day, or sometimes even twice a day.  It’s addicting.
  • Masochists – and I mean that in the nicest way possible.  CrossFit rewards people for finishing workouts in the least amount of time possible.  This means that you’ll often be in situations where you are using 100% of your effort to finish a workout, exhausting yourself, and forcing yourself through incredible amounts of pain.
  • Former athletes – CrossFit has built-in teamwork, camaraderie, and competition.  Almost all workouts have a time component to them, where you either have to finish a certain number of repetitions of exercises in a certain amount of time, or the time is fixed and you need to see how many repetitions you can do of an exercise.  You get to compete with people in your class, and go online to see how you did against the world’s elite CrossFit athletes.  There are even nationwide competitions for those that become truly dedicated.

There are a few people for whom I don’t think CrossFit would be as beneficial, but this doesn’t mean they won’t enjoy it:

  • Specialists.  CrossFit prides itself on not specializing, which means that anybody who is looking to specialize (like, let’s say a powerlifter) will not get the best results following the standard CrossFit workout schedule.  If you want to be good at a specific activity, that’s where your focus should be.
  • Solo trainers – Some people, myself included, love to work out alone.  Crossfit is group training, which means you won’t have that opportunity to get your stuff done on your own.

Don't Overestimate What Everyone Else is Doing

A mistake I think a lot of newer lifters make, thanks to their access to so many training videos of elite lifters without any context, is overestimating the average intensity of these lifters' training.

There are two basic factors that go into this: First, they lift big weights. That is, when you're watching someone throw around 200kg, it's easy to forget that 200kg may actually not be that heavy for him; it may be 70%. It's easy to forget when we see weights we can't lift or struggle to lift that they're not necessary heavy for someone else.

Second, lifters don't post videos of light training days - no one wants to show the world 60% lifts. This means we get an inaccurate picture of these lifters' training - all we ever see are relatively heavy lifts, so it's easy to assume these lifters are always training heavy. It's hard to remember that posted videos represent a small portion of their training.

Ultimately, you need to train in the way that's most effective for you, regardless of what anyone else is doing. Discover that by experimenting and working with coaches who are experienced with working with people similar to you - not by making assumptions based on elite lifters.

Credit goes to http://www.catalystathletics.com/

So you didn't win the fitness lottery.

The myth of quick

In his day job, The Wizard of Oz sold hokum. Patent medicines guaranteed to cure what ailed you. And none of them worked.

Deep within each of us is the yearning for the pill, the neck crack, the organizational re-do that will fix everything.

Sometimes, it even happens. Sometimes, once in a very rare while, there actually is a stone in our shoe, easy to remove. And this rare occurrence serves to encourage our dreams that all of our problems have such a simple diagnosis and an even simpler remedy.

Alas, it's not true.

Culture takes years to create and years to change.

Illnesses rarely respond in days to a treatment.

Organizations that are drowning need to learn to swim.

Habits beat interventions every time.

Consider these boundaries...

Avoid the crash diet.

Fear the stock that's a sure thing to double overnight.

Be skeptical of a new technology that's surely revolutionary.

Walk away from a consultant who can transform your organization in one fell swoop.

Your project (and your health) is too valuable to depend on lottery tickets.

There are innovations and moments that lead to change. But that change happens over time, with new rules causing new outputs that compound. The instant win is largely a myth.

The essential elements of a miracle are that it is rare and unpredictable. Not quite the reliable path you were seeking.

Blog by Seth Godin on December 05, 2016


10 Reasons Every Woman Should Try CrossFit

CrossFit is intense, it’s challenging and it’s fun. Here are 10 reasons you should consider trying it.

1. You’ll learn proper form. Have you always stuck to hand weights or avoided strength training all together? If you’ve worried about getting hurt or were never sure what exactly to do with your gym’s selection of plates and barbells, CrossFit is a great place to start. Most boxes require new athletes to complete a basics course that covers equipment usage, proper lifting form and commonly used CrossFit terminology.

2. Bored? Not anymore. CrossFit is made up of constantly varied, high-intensity movements. Which means that over the course of one WOD (workout of the day) you may be running, rowing, swinging kettlebells and working on gymnastic moves like ring dips and handstands. Coaches use the timer throughout the class and keep athletes in constant motion.

3. Measurable results (that have nothing to do with the scale). CrossFit is all about metrics, but you’ll rarely hear anyone talk about pounds (unless it’s how much they’re lifting). Most CrossFitters keep track of their PRs (personal records) for specific workouts and lifts via notebook or app, which makes it easy to see improvements in strength and stamina over time.

4. But that doesn’t mean you won’t look damn good. T he constantly varied nature of CrossFit means that every part of your body will get a workout, with specific emphasis on the glutes and thighs. Lots of squats, both with and without weight, mean a perkier butt. And an increase in muscle mass is a surefire way to boost metabolism.

5. Everything can be scaled and modified. Take a look at a typical class at any box and you’ll see a variety of ages, amounts of experience and levels of ability. Yet everyone’s getting a workout that’s HBD (hard but doable). That’s because scaling weight appropriately is encouraged, and nearly all CrossFit movements can be modified. For example, a new athlete may modify pull-ups by using an exercise band or opting for a lighter a kettlebell than the prescribed weight.

6. New workout buddies. Critics call CrossFit a cult, but anyone on the inside will tell you it’s a community. The best coaches and boxes create a sense of teamwork and camaraderie. It’s not uncommon for more advanced athletes to share training tips with newbies and stay behind to cheer them on while they finish a workout. And athletes who start CrossFit around the same time often form a special bond as they improve and grow together.

7. Efficiency. You know how it goes: when time is an issue, you either focus on lifting or squeeze in a few biceps curls after 45 minutes on the elliptical. If you’ve only got one hour to work out, CrossFit is your best bet. Most WODs include a mix of cardio and weight training. You’ll be surprised how fast you can accelerate your heart rate with a 10-minute mix of burpees, push-ups and air squats.

8. The opportunity to right the wrongs of gym class humiliation. Are you haunted by memories of the President’s Fitness Challenge? Did rope climbs give you nightmares well into your 20’s? CrossFit gives you the chance to confront all the movements that troubled you from grades K through 12, all in a supportive, non-judgmental environment. Good coaches will show you how to work towards challenging movements like pull-ups, handstands and rope climbs with strength-building exercises and progressions.

9. It’s like personal training, but more affordable. Yes, CrossFit is typically a significant financial investment. But, it’s much more affordable than sessions with a personal trainer, and you’ll still get many of the same benefits. CrossFit coaches make an effort to get to know every athlete so that they can help them with goal-setting. And, in every class, you can expect to receive guidance on form and technique.

10. CrossFit movements are functional. After a couple months of CrossFit, you may find activities like carrying groceries or changing the bottle on the office water cooler to be a lot easier. That’s because CrossFit focuses on functional movements: carrying awkward items, sprinting short distances, lifting heavy things from the ground. CrossFit training is, in many ways, training for everyday life.

Courtesy of Jenessa Connor

From the Couch to CrossFit

By now you have seen them on TV, you’ve shopped next to them at the grocery store, and you may even be living with one. These people love WOD’s, eat Paleo, and workout in a box. These individuals range from soccer moms to students to professional athletes. Who are these people? Well, I’m talking about CrossFitter’s.

CrossFit is defined as “constantly varied, functional movements at high intensity.” It is used by police academies, military special operations units, and elite athletes worldwide. It involves running, rowing, weightlifting, gymnastics, and specializes in not specializing. CrossFit wants to prepare you for anything and everything. That may mean lifting your child, picking up groceries, or running from a barking dog. While high-level officials and athletes use this workout to condition themselves, CrossFit is a sport that anyone can do because every workout has universal scalability to ones level and abilities. That means during one class, the new Mom can be working out next to the top-tier athlete. Load (how much weight) and intensity (reps) are changed, but the programs are not.

With the sounds of weights slamming and music blasting through the speakers, it’s easy to be intimidated from the outside, but once you join a CrossFit, you will find some of the nicest, most genuine people you have ever met. It’s easy to mistake these people as zealots or cultish, but CrossFit is not just a sport, it’s a community. Much like the sports we played in childhood, this newfound sport geared mostly towards adults creates the same camaraderie we looked forward to in our after-school days. As adults, most are limited to socializing during work hours or happy hour. Social gatherings are limited to eating and drinking. While I am definitely still a fan of the former, I have become a very big fan of CrossFit. CrossFit gives adults a way to socialize in a positive environment where they learn new things together and bond in the mutual suffering of workouts...and enjoy it!

There are things to know and crucial steps to take when going from the couch to CrossFit. CrossFit gyms are called boxes. Everyday there is a programmed “WOD,” or workout of the day. When you join a box, you will most likely and should be taken through an “on-ramp” program, which is an educational course that lasts around 6 weeks and prepares you for general CrossFit classes. Coaches will teach you how to perform every exercise correctly, how to mobilize yourself, and how to prepare your body for what lies ahead. On-ramp is the foundation for CrossFit. Remember, CrossFit is a very intense program and it is not advised that you go from being sedentary to completing CrossFit workouts at 100 percent intensity.

But before you start drinking the CrossFit Kool-aid, there a few things you need to know.

1. To Box or Not to Box: Figure out whether you would like to CrossFit on your own or in a box. Many people follow the Crossfit.com website, which programs WOD’s for individuals to complete on their own. If you are very self-motivated, have athletic experience, and have access to equipment, this is a good place to start. If you are motivated by people and/or are new to this type of training, I would recommend joining a local CrossFit gym so that you have the eyes and ears of trained professionals.

2. Define your goals: Figure out what your personal goals are. Why do you want to join CrossFit? Did you just move to a new city and want to make friends? Are you looking to lose weight? Are you a former athlete looking to start training again? Figure out your personal goals before embarking on your journey.

3. Get started: Any type of conditioning you can do before starting your CrossFit journey is good. I personally was an Olympic lifter and track athlete so I did those types of workouts because that’s what I was familiar with. My fiancé played soccer and did P90X prior to doing CrossFit. If you like to dance, dance. If you like to walk, walk. Just get moving! All of these movements are assisting in building a foundation for the awesome athletic endeavor you are about to embark on.

4. Do your research! CrossFit is gaining mass popularity and because of that, boxes are popping up everywhere. While this is great for the fitness community and the CrossFit brand, I advise you to do your research when picking a box. Check out a few websites in your area and compare reputations, prices, and credibility.

5. Try before you buy: When shopping for a CrossFit box, I recommend that you try one before you buy. CrossFit can be a hefty investment so try asking for a free class. Another option is to drop-in and watch a class so that you can see how that particular box is managed and how the coaches communicate. CrossFit gyms are individually owned and managed, so they are all different. Traveling around the world to different boxes, I have seen the good, the bad, and the ugly. Make sure you are happy with your box and the community you are about to join.

Joining the CrossFit community is not just a journey to a better body, but you will find yourself on the path to a clearer mindset, greater motivation, and hundreds of thousands of new friends around the world that share your same passion.

Collette Stohler Co-Creator of Roamaroo.com, Travel & Fitness Writer & On-Camera Host


Wise words from Pat Sherwood.

"Aug. 18, 2015, marked my 10-year anniversary since doing my very first CrossFit workout. This last decade has taught me a lot. Looking back, I did a lot of things right, and even more things wrong. In sharing my observations and lessons learned, perhaps I can help some people as they progress toward their 10-year anniversary.

10. Take training seriously, but don't take yourself too seriously. Have more fun. When you are new, every day seems like it's raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.

9. Read the CrossFit Journal from the very first article, which was published in April of 2002. There is a wealth of information buried in those old articles.

8. Eating healthy is important, but please don't be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.

7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit's methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)

6. When it comes to getting fit, you can't beat the classics: couplets, triplets, chippers, EMOMs, heavy lifting, gymnastics, running, etc. I've been very lucky to interview and spend a lot of time with the fittest people in our community. I will let the cat out of the bag: There is no secret training. Don't cherry-pick workouts. Work your weaknesses. Train with variance. You will improve.

5. Get out of the gym. Working out is awesome! CrossFit is awesome! It's safe to say that I'm a CrossFit fanatic. That being said, if 10 minutes after meeting you we are still talking about your back squat, I'm secretly bored to tears. Seek balance in your life. Go for a hike. Learn to play a new sport. Go use your fitness. Enjoy life.

4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That's not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don't be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.

3. Support other communities. If someone does not do CrossFit because they choose to only Olympic lift, power lift, run, do pilates, yoga or something else … WHO CARES? Obviously, I'm biased and think CrossFit would better prepare them for a long, healthy life, but at least they are not sitting on the couch stuffing their face with sugar.

2. Be humble. If you walk around with an attitude because you have fast times or big lifts, well, there's no other way to put it … you're a douche bag. Also, one day you will not be the strongest or the fastest. Someone will be better than you, and then you will be left with nothing and surrounded by people you did not treat with kindness.

1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.

I look forward to the next 10 years."

—Pat Sherwood, of CrossFit HQ


Want to try CrossFit?  Click below to sign up for a FREE Trial week at CrossFit Insight.   You'll learn the basics from our coaches, with no strings, no catches, and no commitment.  It's a great chance to figure out if CrossFit is right for you (and we'll bet it is).

Is CrossFit Worth the Costs? Comparison

CrossFit has become a huge community filled with lifetime supporters, die hard Rx junkies, and strong mama’s, but is it really worth all the hype and more importantly is it worth the cost?


Average Cost of a CrossFit Membership

CrossFit is often compared to the traditional globo gym and personal training community, but how does it stack up against them in cost? The average gym costs roughly 30 – $70 per month. Not bad compared to the $125 of an average CrossFit monthly membership. But let’s look a little closer, there must be a reason so many people are willing to pay the extra change for a CrossFit membership.

Lets also note that for personal training at a traditional gym you are looking at roughly $40-$70 per session with the trainer.


The Perks of a CrossFit Gym

Lets break it down. The traditional gym has roughly 300-100 members depending on the size and location. Their are roughly 3-4 trainers or staff members working at a time. These trainers and staff members are not obligated to watch you, teach you, or make you better. They’re pretty much a waiter answering your requests and on rare occasions working with members one-on-one for extra money and personal training.

How can you get better, and improve your fitness? It’s up to you. You will have to program, and plan your workouts for yourself and hope for the best. Hope for the best? That’s no way to treat your body and your health. For someone who has no knowledge of how to program a workout, or what to do to improve their fitness, this is where the dollar stops. Your gym membership and $60 bucks a month are paying for rent, and your floating around without attention and without improving yourself.


Could your dollar be spent better? Yes!

The average CrossFit gym is $120 a month with multiple class options throughout the day. Classes last 1 hour. That means your in and out in 1 hour. Trust me, it’s enough time to get a lot done! A CrossFit gym typically holds classes ranging from groups of 7-10 or less. In each class there are 1-2 CrossFit coaches watching, observing, and teaching you the correct techniques for each movement in the workout. They know to watch for dangerous and injury causing movements like: Your knees coming in while jumping, dangerous rounded back, and more. You will get attention, and you actually feel like you are learning how to workout. Your time is not wasted, you will receive attention from knowledgeable coaches, and its all included in your membership!

What Type of Environment Are You Paying For?

This is one of the biggest differences in the traditional gym vs. a CrossFit gym. Huge name brand gyms might have fancy locker rooms, showers, and smoothie bars, but CrossFit has something money can’t buy. Community. The CrossFit community is something talked about in almost every “Why should I join CrossFit?
article, video, and commercial. This ” Community” consists of CrossFit beginners, professional athletes, soccer moms, pregnant ladies, teens, kids, professionals, doctors, chiropractors, grandparents, parents, and more! Each class consists of a group of members after the same goal, improving their own fitness. They are friendly, welcoming, and genuinely cheering you on. It is not uncommon to see partner workouts weekly! Sounds fun doesn’t it?

The Bottom Line: CrossFit is more expensive than the traditional gym, but its worth it!

Complements of Natasha Hawkins

Sign up for you free trial week at CrossFit Insight today! Make change happen.

“These 8 Tips Will Transform Your WOD Results” by Paul Nobles


Chances are you’ve watched the Games on ESPN and seen how fast the top tier athletes move during their events.  I have some bad news for you: if you aren’t moving that fast during your WODs, you are doing it wrong.

Now before everyone flips out on me thinking “Who is this guy to judge me?” understand that I’m saying that from the perspective of a person that was in your shoes.  I wanted to get better but just doing WODs wasn’t working.  So I decided to work smarter and not harder and everything changed.  Then I started working with Games athletes on their nutrition, because of that I often get to see their training.  Want to know a secret?  The way they train and progress isn’t random, and they approach their workouts with a set of philosophies that leave them room to grow.

These are 8 changes you can make to your WODs that will transform your results.

1.  Don’t turn metcons into strength workouts.  


I am going to say it again because it’s that important.  Look at the best person in your class.  If the speed and pace of your workout doesn’t look like the speed and pace of their workout, you are sort of missing the point.  Using submaximal weights is necessary to build speed and endurance.  I can already hear it now “But how will I ever get better if I don’t try it in workouts?”

2. Put the time into developing your skills.


There are so many ways to work on skills, but the most underutilized opportunity is to go to open gym.  Yeah, you know that thing that you use to make up the missed WOD from earlier in the week?  You can actually use that time to work on skills and guess what, you’re probably not going to blow up like a balloon because you didn’t leave the box soaked in sweat, which brings me to my next point…

3.  WOD to enjoy your health and get better, not to punish yourself.


Look I get it, you had date night last night and the wine was flowing and.  You don’t normally eat pasta but hey, “When in rome.”  Maybe the scale is up a bit.  So what?  Lighten the fuck up!  Just as a single workout won’t determine your results, a couple of days are literally just a drop in the bucket.  This is a lifetime commitment that only brings change when behaviors are repeated over and over again.

That said, if you constantly feel a need to punish yourself with grueling workouts because of poor decisions maybe you should examine how those decisions really add up.  You might unnecessarily be making a fun night out into something you feel guilty about.  Oh by the way, this might help your foam roller addiction, not to mention those rinse and repeat Paleo Challenges and 9 day resets.  You don’t work out to earn food – you work out to get better at working out.  (Closed circuit to coaches too, stop programming long grinders on Dec. 26th.  It’s not only unnecessary, but it also sends a bad message to your clients that they aren’t allowed to enjoy the holidays.)

4.  Learn to conserve energy and live to work out another day.


A single workout will not make you great – you need to think about how much work you can do over time. I’ll give you an example of what I mean:  I can Rx most workouts but I would say that I only go full-blast about 50% of the time so that I’m not constantly worn out and sore.  When, say, toes to bar comes up as a movement in a WOD, I consider how much it will take out of me because I’m not a T2B master. If it’s 5 reps or less, I Rx the workout; anything more than that, and I scale back and do knees to chest.  Otherwise, it basically becomes a grueling toes to bar workout instead of a WOD.  If I want to get better at toes to bar I will practice it slow and then transfer it over to WODs when the time comes.

5.  Always work on growing stronger.


There are lots of things that affect your performance when you are doing varied movements. The key is to be able to breathe freely but if you are operating very close to your one rep max, that’s going to shorten your breath and leave you eating dust as you grind out slow, sloppy reps.  Similar to the toes to bar example I used above, if you don’t scale the weight you’re changing the workout to something it’s not supposed to be.  We are all weak at something and when you first start off, using challenging weights in WODs will in fact make you stronger.  That’s not because of the programming in this instance, it’s mostly because you’re weak overall.  As the months and years go by you will need to develop strength through a more focused approach.  Slow workouts with rest work best.  You can do circuits, you can do EMOMs but as I mentioned with skills, you get stronger by practicing slowly.

6.  Capitalize on your strengths.


I am 46 years old.  My one rep max for the deadlift is 475 pounds and for the squat, I’ve worked my ass off to get up to 325 pounds.  The reason I did so in both instances is because they offer me a lot of bang for my buck.  One of the best pieces of advice I ever got was from Sean Waxman, a very well-respected coach of world-class Olympic weightlifters.  He said “You are proficient in both of those lifts and you have a limited amount of time most days to work out, so why not just focus on what will give the best training economy?”

Why focus on getting your 135 pound snatch to 145 pounds when getting your 325 pound back squat to 375 pounds will actually give you many more benefits?  This of course doesn’t mean that I don’t snatch or clean and jerk and I will often add them as accessories after my main movements, but sometimes you are just working out and for me, making progress in the squat and deadlift are just fine.

7.  Stop holding yourself to the standards of others.


There are people that have been training much longer than you, and some may have genetic advantages that you just weren’t born with.  Coming to terms with this fact was a big one for me.  Once I started to view myself as an individual, I became the most important judge of my success.  The simple fact is that where I am now compared to where I was when I started is phenomenally different.  It’s good to have examples of success all around you but it’s better to have perspective because lack of perspective will get you hurt and have you pursuing someone else’s dreams.

8.  Ask yourself “What result do I REALLY want?”


Six months into joining my box, I was convinced that I had what it took to make it as a Masters athlete.  I was dead wrong.  I’m not even in that ballpark and no amount of preparation will get me there.  That’s just fact.

That doesn’t mean I can’t participate in competitions and enjoy my workouts but it’s nice to have a reality check every now and again.  I didn’t start out to have abs (though I do) and I also didn’t start out for an ideal physique (though I am quite happy with the mirror).  I have three types of workouts I do each week, I body build twice a week (slow circuits, no curls in front of the mirror for this guy), I strength train twice a week and I metcon 2-3 days a week.  I can truly say that five years in, I have just about the perfect mix for the results I want.  That result is simple:  I want to be more capable, and that means that if I have more useful muscle I can do cooler stuff.  I like doing things that keep me interested but most importantly I like doing them because it gets me the results I wanted when I first started without really worrying too much about it:  I wanted to simply look good naked and I’ve done it.

Certainly, solving food has helped me achieve my goals but but understanding how to get better has also been an important part of my transformation.  I am hardly the best athlete in my gym but I am quite focused on actions that get me results.  Sure, you can just do what’s on the board and you will be healthier but if you want to take things to the next level, swap out the “always harder” approach for “always smarter” and I think you will be happy with the results.


Eat To Perform

. Published on February 2, 2015.

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If you can't fix it with squats or fish oil...you're proBaBly going to die from it...

     If you haven't noticed yet, we love to squat! Air squats, back squats, front squats, overhead squats...all kinds of squats!!!

Coach Glassman, founder of Crossfit summed it up quite simply.

Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.

Check out the quick video and article on the importance of the squat.

Link to CrossFit Journal Article by Coach Glassman