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I’m Not Good at Thrusters… Yet

I’m Not Good at Thrusters… Yet

I looked up the Crossfit workout of the day and groaned. The workout was all thrusters: An 11-minute AMRAP (as many reps as possible) of 15 heavy thrusters (70kg), 25 medium thrusters (60kg), and 40 light thrusters (40kg). For those of you who haven’t done a thruster,...
Memorial Day, Murph, and Gratitude

Memorial Day, Murph, and Gratitude

Crossfit has a cool tradition where they name workouts in honor of service members who have died defending our freedom. This Memorial Day, our gym did the workout Murph. The workout honors of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...
How to Lose Weight and Get in Shape

How to Lose Weight and Get in Shape

At the end of my junior year of high school, I was 220 pounds. Bottom line: I was fat and out of shape. I didn’t exercise regularly, and I ate whatever I wanted. Fast forward 6 months later, I fixed my diet, I had a regular exercise routine, and I had lost 60 pounds....
Don’t Complain About It. Do Something About It

Don’t Complain About It. Do Something About It

A couple months ago, I was complaining to my wife that I wasn’t in as good of shape as I used to be. What triggered the feeling was a meeting with my Crossfit coach. They got a fancy new machine that measures your body fat percentage. Mine was about 5 points higher...
The #1 Key to Make Progress on Your Fitness

The #1 Key to Make Progress on Your Fitness

Almost every day on social media, I see someone touting the greatest new workout program or diet plan. Every post usually has 2 components. First, they have someone advertising the plan who is absolutely jacked. Although it is usually not explicitly stated, the...
It’s All About Choosing the Right Weight

It’s All About Choosing the Right Weight

I was at my Crossfit gym the other day, and the workout involved heavy kettle-bell swings. 70 pounds for men and 53 pounds for women. I tried to do the prescribed weight, but it was a struggle. I had trouble keeping up. After the workout, my back was sore for a week....
3 Ways to Develop a Growth Mindset

3 Ways to Develop a Growth Mindset

Psychologist Carol Dweck has found that some people have a growth mindset, whereas other people have a fixed mindset. Growth Mindset A growth mindset means you believe your personality, abilities, and skills are malleable. They can change over time. If you aren’t good...
The Best Interventions are Effective AND Doable

The Best Interventions are Effective AND Doable

We were finishing up our Crossfit workout the other day, and the coach was talking about some mobility exercises we might try to cool down and help our muscles recover. Interestingly, he said he doesn’t usually recommend athletes do long mobility sessions. Instead, he...