From the Blog


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Sorry Bobby, I know you hate tuna.

So I have to share something that I witnessed on Monday. I won’t name names so no one gets embarrassed.
I had the pleasure of judging one of our girls on 14.4. This is a girl who would need a total of about 45 seconds to blow through the 30 power cleans at 95lbs. That’s cake for her.
Toes to bar however are a different story…that’s a movement she has more of a struggle with. In her ideal version of 14.4 toes to bar would be last.
She got through her 60 cal row in a decent time. First 15 toes to bar attempts she didn’t make contact with the bar. No rep, no rep, no rep…you get the picture. Here is where some would say, “you know what, i’ll just take a “60” and stop attempting these t2b and move on to wall balls” and no one would fault somebody for making that choice. But this chick instead chose to keep attempting toes to bar even if it meant spending 11 minutes getting no repped.
That’s not what happened though. She did in fact get a legitimate “Games” standard toes to bar. Followed by several more!
She fought all the way to the last second.
I was proud of her, it’s no small thing to conquer toes to bar under extreme fatigue. I was also proud of her attitude, not giving up when things weren’t coming easy to her.
About 3 minutes later I was even more proud. She was doing wall balls…”I’m finishing the workout” she said, when I looked at her puzzled.
That deserves respect. She was beat, she worked the full 14 minutes.
No one would ever know she did 40 wall balls and 30 cleans after that 14 minute mark, her “score” wouldn’t reflect those reps after all.
She did those reps for herself.
Because she had more to give, because she is a beast, because she has a remarkable work ethic. I’m glad I got to see it.
There are probably loads of experiences like this happening everyday, people inspiring other people without even knowing it.

Sesame Tuna with Roasted Red pepper Mayo
4 Ahi Tuna steaks
4 tbls sesame seeds
1 clove of garlic
1 jar roasted red peppers
1/2 cup Paleo Mayo-recipe found here: (
1/2 cup fresh cilantro chopped
2 tbls coconut oil or sesame oil
1/4 tsp chili powder (optional)
salt and pepper
Place 1/2 cup of mayo, jar of roasted peppers, clove of garlic, chili powder, and 1/4 cup of cilantro in a blender and blend until smooth.
Heat oil in a heavy pan until it is hot but not yet smoking. Sprinkle salt and pepper over your tuna and then coat with sesame seeds. Carefully drop tuna steaks onto pan, and let them sit undisturbed for about 5-7 minutes depending on thickness of tuna steak and your preference. I like mine on the rarer side so I usually flip em at 5 minutes. Once they have been flipped allow them to sit undisturbed for another 2-3 minutes or until desired doneness. Pop them on a plate and let them rest for a couple minutes before serving. Drizzle your red pepper mayo over them and top with a bit of cilantro, yum! Leftover red pepper mayo is good as a salad dressing too.


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This was an epic photo bomb so I went with it. He had to climb onto the counter to get in this pic.

This week, just like the preceding couple have had great Monday’s. There were PR’s and incredible efforts, and moments where everyone in the building was screaming for one athlete. MAN THAT GETS ME SOOOO FIRED UP!!!! So fired up that I have to write in all capital letters!!!
I’m excited for the rest of the week. Weeks that start out like that are usually pretty good. I’m even excited to see what Monday brings next week.
You guys have been awesome with commenting the last couple weeks, thanks for that.
Soooo tell me, what have been some of your favorite moments at the gym recently???? Doesn’t have to be your own accomplishment, just something that got ya fired up and made you wanna type in CAPITALS!!!!!!!!!

Strawberry-Banana-Maca Smoothie
1 Cup Frozen Strawberries
1 banana
1 tsp Maca powder
½ cup ice
2/3 cup Almond milk
1 scoop vanilla protein
Put everything in a blender. Blend. Drink. Maca has a bunch of good effects on the body per what I’ve heard/read. It has a distinct almost nutty flavor so mixing it with other bold flavors is a good idea.



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I was talking to a friend this week and in our conversation I referred to her as an “athlete”. She LOL’d and said “I’ve never been called an “athlete”, thanks”.
That got me wondering how many of you don’t realize you are athletes. Maybe the reason you don’t know your athletic is because no one ever told you, or because you think you know what an athlete looks like or performs like and you don’t fit that template.
Just for fun I looked up some synonyms for “athletic”:
Active, powerful, robust, strong, energetic,  and vigorous were my favorites.

You know what antonyms for “athletic” are?
Delicate, idle, lazy, weak and inactive.
Let me tell you, even if it’s the first time you’re hearing it… NONE OF THOSE WORDS APPLY TO YOU.

You may not always feel energetic in the middle of a met-con, or after five 800m runs.
You may not think you are strong when you do banded pull-ups, or have to scale down a weight for a wod.
You’re wrong.
There are masses of people that lack the strength to try.  You however, have decided to actively work to become more powerful, stronger both physically and mentally. As you do, each day you are becoming increasingly more energetic, vigorous, and even robust.
You don’t sit idly by because you are too weak to make changes, or too lazy to put forth effort.
Is it becoming clearer which category you fall in?
Don’t get caught up in what you think an “athlete” looks like or is physically capable of. A power lifter looks nothing like a tennis player, they have different abilities and strengths. What they have in common is a desire to keep improving, a drive to work hard.

What they have in common is they’re athletes, just like you.

Chocolate protein muffins
2/3 cup almond flour
2 tbls coconut flour
¼ cup  unsweetened cocoa powder
¼ tsp baking soda
pinch o’ salt
3 eggs
½ cup coconut oil (melted)
½ cup honey
2 tbls h20
2 scoops chocolate beef protein (if you’re not into protein, you can omit)
1 tsp vanilla extract
Preheat oven to 350.
Grease your muffin liners lightly with coconut oil, I like the spray kind from Trader Joes. Mix all your dry ingredients in a bowl. Mix all your wet ingredients in another bowl. Pour the wet into the dry and stir until completely incorporated. Now pour your batter into your muffin cups filling about 2/3 of the way. Bake for approx. 15-20 minutes, or until you can stick a toothpick in the center of a muffin and it comes out clean. Once the middle is set and they have risen to produce a lovely muffin top, let em cool and eat em.



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“I don’t get why you can’t just do the same exercises at a normal gym, and get the same results.”
There’s a lot of reasons…programming, coaching, community, to just scratch the surface.
“Why is there a “community”?”
To me it’s like this,
How many people do you feel comfortable puking in front of?
How about being naked? (exhibitionists excluded)
How about trying your absolute best and failing in front of?
How about seeing you cry?
All those things to some degree make us feel exposed, either physically or emotionally.
When you push yourself to the limit and even slightly beyond into failure you are as exposed as it gets, there’s no thought or energy being directed towards keeping up an appearance or maintaining control. You are the realest most figuratively naked version of you and everyone around can see it. We regularly push ourselves to this point. Together, side by side we fail, we break, our weaknesses are exposed, we sometimes puke, maybe even cry. You can’t get that real with people and not feel some level of connection. Together, side by side we succeed, we break records, we find strengths, and we celebrate victories large and small. The same reason you will never hear an entire “normal gym” break out into screams and applause when someone gets their first unassisted pull-up, is the reason you can’t get the same results. Those people that have seen you at your highs and lows can be the motivation, encouragement, or kick in the butt you need.
Real people sharing real struggles and real accomplishments equal community.
Label it as such or don’t, but without it the result would not be the same.

Who’s excited to see what 14.2 brings???

Simple fast easy…
Veal with lemon and capers
1 spaghetti squash
1 lb veal chunks
1 lemon
1 garlic clove minced
¼ cup EVOO
2 tbls Capers
salt and pepper
Handful of fresh flat leaf parsley roughly chopped
Preheat oven to 425.
Cut squash in half lengthwise and remove seeds. Lay cut side down on a rimmed baking sheet with ¼ inch of water in the bottom. Bake for approx. 25 min or until the skin dents when you poke it with your finger. Meanwhile heat two tbls evoo  in a cast iron pan, add garlic and veal chunks and stir to sauté. Once veal is browned add salt, pepper, juice of one lemon and capers to pan and stir. Once squash is done, remove from oven and with a fork harvest all the “spaghetti” from it. Drop the oven temp down to 300 and put your pan of tasty veal in there. The veal should finish cooking through in about 10 minutes, just cut a piece open to make sure it’s fully cooked. Now toss the rest of your evoo, squash, the veal mixture and your fresh parsley in a large bowl and serve.



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I think most folks would agree, getting through some workouts requires “heart”.
You can watch an athlete finish dead last and still proudly comment “man, they have a lot of heart”.
So what if you’re heart-broken?
I’m not talking about your love life, I’m talking about if you had your heart broken in the gym.
If you’ve felt defeated, you’ve failed when you knew you had more, or you’ve physically hurt yourself, you know it can be a little heart breaking.
It’s not like everyone and their mother are going to be able to tell your “heart” is injured either. You’ll be able to come in and go through the motions and get through your workout. Maybe only those closest to you will notice you’re off.
But then a wod will come that rocks you, that highlights your weaknesses…maybe even revisits the movements that broke you in the first place. The only thing that can push you through that is your will…your “heart”.
So instead of walking around heart-broken and not at 100% here are 3 steps to aid mending:
1. Harden up! (Don’t confuse that for be harder on yourself) It’s the opposite, it means stand up for yourself against the negative voice in your head reminding you of a past failing. It also means being mentally strong enough to rest when your body needs it.
2. Let the good in. For as much as words can hurt, the right words at the right time can heal too. When your buds tell you to let go of said heartbreaking gym incident, do it. When they remind you of your strengths, and encourage you, don’t brush it off…it’s sincere, let it in.
3. It’s not that serious. It feels serious sometimes, but it’s not. It’s fun. Don’t ever put so much emphasis on your performance that you suck the fun out of your own workout.
Celebrate the PR’s, the mental victories, the progress, both yours and others.
Focus on that, that’s heart healthy. You want that sucker at full power when your body is weakening, you’re mentally fatigued, and the only way to finish is on pure “heart”.

In unrelated news…I have a tough time drinking enough water during the winter, sometimes a little variety helps. This barely counts as a recipe…raspberries are high in antioxidants which protect cells from free radicals, as well as vitamin b and folic acid which boost mood. Lemon boosts the immune system, and aids in digestion among other things. Put it all together in ice water and it’s like “super water” or iced tea…
Raspberry lemon iced tea
1 cup Raspberries or 4 packets of raspberry herbal tea
6 ½  cups H20
1/2 -1 tbls raw honey or agave (optional)
1 lemon washed and thinly sliced
If you’re going the tea route, brew it as you normally would. If not, place raspberries in a pot with ½ cup h20 and bring to a gentle boil. Allow it to boil, stirring occasionally for 10 min. Now pour through a fine strainer or cheese cloth into your remaining 6 cups of water. You can add more water here to get the concentration level you’re looking for. Stir in your sweetener and add your lemon slices. Refrigerate until cool and enjoy over ice. You’re drinking super water.





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Hey hey hey. This is going to be one of those all over the place posts, I can feel it. Buckle up partner.
These storms have no respect for my routine. I hate the weather.
Man, I miss summer. I miss having my eyes burn from sweat dripping down my forehead…despite the fact that I’m wearing a headband. I miss showering fully clothed outside at the gym. Ooh, and sweat angels…epic, full body sweat angels.
So, boring is…well boring.
Boring and simple are not the same though. Simple is refreshing. I’ve been cooking a lot lately, and simple has been my ally.
Sometimes we don’t need breakthrough, “oh I’ve never seen anything like this, how exotic” sort of things. Sometimes a simple thing that we are familiar with but have been under utilizing can have an impact. Like “oh hey I remember this, I love this!”
I felt that way about strict HSPU today. I have not done them in what feels like forever, they are so simple…you don’t even need equipment; you can do them literally anywhere. Why haven’t I been doing strict HSPU like all the time???
I guess you can’t do them anywhere; on a flight may be a problem or pretty much anytime you’re wearing a dress…
But back to the topic…
There’s no topic. You guys are so patient.
About simplicity, Parsnips are simple. If you aren’t familiar with parsnips they kind of look like white carrots, with a fatter end. Coincidentally, that’s remarkably similar to how I describe myself.
Here is a simple yet oddly addictive recipe. These can be made baked in the oven or caramelized in a pan. Oven is less hands on time so here it is…
2 lbs Parsnips peeled
2 tbls evoo, or fat of choice…bacon fat is pretty tasty
pinch o’ nutmeg
2 tsp sea salt
1 tsp garlic powder
(you can make this as simple or as fancy as you like, add the seasonings you’re in the mood for…or top the fries once they are cooked with ground beef and scallions, or chili. Sooooo many possibilities)
Preheat oven to 350.
Peel your parsnips and cut them into uniform fry shaped pieces. Keeping them all about the same thickness will ensure even cooking. Toss your parsnips in a bowl with your oil and your seasonings until coated. Spread your parsnips out on a parchment paper lined baking sheet in one layer. Bake for 15 minutes, flip and bake for another 15. You may need to adjust the cooking time for your oven and preferences, I like all the fries to be golden brown, with the ends starting to caramelize. I like all my roasted veggies well done. This pairs well with anything but especially a massive burger topped with bacon and an egg.