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When CrossFit was created, one of the first things that was presented to explain the core of the methodology was the pyramid that is pictured here.  The pyramid is a display of what CrossFit considers to be the level of importance of the various components that make up its practices. The base is Nutrition—that makes sense—Nutrition is the base for all performance—not just fitness, but for all of us.  Following that is Metabolic Conditioning, Gymnastics, Weightlifting and finally the application of the previous four, Sport.  It’s an incredibly simple and logical way to assign need and clarify the level of importance that...

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  “I’m going to work out for an hour each day” “I’m going to eat better”. “I’m going to bed at 8:30 every night during the week”.   These are all admirable goals.  They definitely can lead to some good things. But how often do we stay with the goals that we set?  Goals, like training need to be worked on.  If you want a faster 5K time or to improve your back squat or bench press, you need to define: What you want….and How you will go about doing it.   The Plan: Let’s start with one of the...

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Working off of a previous post about “starting where you are”. So let’s ask ourselves a question: “Where am I?” In this case, where am I positioned in starting to work toward my goals? Let’s use my own situation in August as an example: 11 weeks ago, I weighed 200 lbs. I felt: Slow, tired, sad. Nutrition: Inconsistent.  2-3 “good days” with 2-3 (or more) “bad days”* Exercise: 4+ days per week. With the fitness part of my goals being to lose around 6% Bodyfat, Get stronger in Major Lifts, and improve my conditioning, knowing where I was to start off...

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                                                             The above quote is attributed to Theodore “Teddy” Roosevelt.  Teddy made some great speeches and produced some great quotes, but this one is my favorite. Why? Because it removes the excuses. It pushes aside the fear. Just start.  It doesn’t matter where. Need to lose weight? Take 10 minutes and start to write your plan. Can’t get to the gym today?  Go for a walk/hike/run and/or do 10 minutes of...

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here’s a lot of talk going around these days about “Your Truth”. It's a pretty common phrase these days. I suppose there is some perspective that is needed behind that statement. But, I understand it as this: A personal compromise on “The Truth”. As near as I can tell, the truth is the truth. Period. ‘Nuff said. But, what can be set for you personally, is Your “Excellence”. What does that mean? Simple. You define excellence. You. No one else. Not The Rock. Not your favorite NFL Player. Not your favorite actor. You. Do successful people leave clues as to...

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