Don't be too hard on yourself...
If you gave it your all...
Failure allows future success...
Identify weakness and focus on making them strengths...
It's only the 3rd WOD...There is plenty of time to catch up...
Practice your weak areas if only for 5 to 10 minutes a day...
You did the best you could at the moment...
It's already in the past, focus on the next workout...
Stay out of your head...
Perform each rep as though it were your first...
Don't think, just do it...
We all have bad days, you can't get stuck in the moment...

Sometimes you have to suck it up and take your own advice...





Holy Cow!  I fantasized but never dreamed it would happen!

It has been a long hard winter with sprains, strains, sinus infections and cough.  I don't think this will be my year to get to the games as a competitor.

So, I did my best and I know this won't last long so I will capture the moment and be proud of an unexpected achievement. Don't I always tell you to be proud of your accomplishments no matter how small?

As the Stones said..."You can't always get what you want.  But if you try sometimes, You just might find, You get what you need".

As a trainer I have had numerous clients that have “hit the plateau wall” or "got stuck". It happens to all of us from time to time. How we deal with this is the difference between success and failure.

When you feel you hit the wall  or got stuck between a rock and a hard place talk to your trainer so the two of you can come up with a plan to get you moving again. It could be changing up the programming, identifying issues with your eating plan, stress, medications or even not getting enough sleep.

CrossFit is like any other program in terms of plateaus. We all have them. 
What we don’t do is quit, go to another gym or get a new trainer hoping the change of scenery will be the key.  

At some point you have to make the commitment to dedicate yourself to being better.  Working out will not get you the results you want when you are unwilling to consider what you are fueling your body with.

Ways to break through the plateau when doing CrossFit can include sprints, sled pulls and pushes, back squats 5x5 linear progression, changing the time of day you WOD and plyometric work. Other factors to consider are recovery, mobility, sleep duration and new goal setting. 

Crossfit works because it is to be constantly varied, intense, and functional movement.  If you are insistent on being "stuck" in a rut, only doing met con or strength, you are missing the benefit of Crossfit.  That is why the traditional gym didn't work for you!

Like all programs you get out of it what you put in it. Sometimes you actually have to look within to identify potential issues.

Best to all,

Did you ever wonder why you have up's an downs?  Why can't life, love, work and energy stay stable?

There are days when you can barely bring yourself to the box to work out.  You then struggle with the decision between forcing yourself to go and being miserable about it or not going at all.  Then the next day you don't feel motivated either so it is harder to get back into it.

Truth is, there is a natural rhythm to life, and everything moves to that rhythm; everything goes with that flow. Thus it’s written: “For everything there is a season; and a time for every purpose under Heaven.”

The moon rises and sets in continuous change according to the earths rotation, the tides of the seas flow in and out and the seasons change all in a demonstration of life cycles.   We are part of life in this ecosystem so why would we not have cycles too.

The point is...even when the tides are low, the moon is all but invisible and winter seems to still all growth of plant life, there is still a heart that is beating strong.  There is just a scaling back or a rest period.  The living, teaming molecules are preparing to burst forth with new life, light and flow.

When you feel that you can barely get the motivation to do a WOD.  Maybe that is a day to do a MOD WOD or come in and cheer someone else on and rest your body.  Don't give up and don't let inertia trap you into missing the opportunity to bloom.

Wise is the one who understands the cycle of life. Clever is the one who uses them.

Best to all,

"Roomie" tells me of dealing with food porn through out a work week that included three day long business meetings.  

These events usually come along with provided food and snacks to keep you from falling asleep during the presentation.

If you have ever watched some form of pornography (please don't admit out loud that you have), you know that it is likely that you will have some kind of biological reaction to what you are viewing on the screen, TV or monitor in front of you.  It is clearly not because you are having the actual physical experience (waaauhuhuh) with the entertainment but you are having a virtual experience with those important sex organs, the eyes and the brain.

Looking at food illicits much the same type of response for us as viewing sex porn.  Instead of the little wiggle, itch or jiggle in the nether regions, the mouth begins to water and you can't keep your eyes or thoughts away from the seductive sight of your desire.

Hey...when you can't have the real thing or your can't participate...adapt!  It is all in how you "look" at it. is the story as told by "roomie".

Best to all,

Meeting One had all the attendees sitting at round tables littered
with candy bar miniatures.   I asked my neighoring table mates to slap
my hand if I absent mindedly reached into the center of the table.
Every time my eye was drawn to those sexy little devils, I sipped on
my water.  During lunch, I was able to create a salad with strips of
chicken from the Greek offerings.  I passed the dessert tray with out
a glance at the chocolate chip cookies.  At the end of the day I was
filled with grief and self pride that I had survived the day without the
pleasure of letting a mini Baby Ruth begin to melt on my tongue before
I sunk my teeth into the caramel covered crunch of the forbidden

During Meeting Two we were positioned around a large square conference
table with a huge tray of plate sized chocolate chunk and oatmeal
raisin cookies that some how got positioned right in front of me.  I
couldn't help thinking about gasping a Charlie Brown "AAUGH!".  I did walk
away unwavering from the meeting.  Yes, still grief stricken, but I did not cave.

Meeting Three provided a restaurant service through out the day.  We
had variety of snack mixes, bars, candies and drinks throughout the
day.  Today I was wise and had a little bag of almonds in my bag.
Then at lunch, I got lucky with a tantalizing service of grilled
salmon, sliced beef and mushrooms and lots of fruits and veggies.  I
have to admit I ogled the creamy cheesecake and the triple chocolate
layer cake.  I gave solace to the satisfaction of being able to fill my plate with a beautiful array of color and texture.

First week...done!  Now can I get through a weekend?

This week a couple of our box family members teased me about "yelling"
at them.  I have to admit, I didn't take it well and my feelings were
hurt.  I perceived that I was being criticized by people that I
love and care about.  My reality didn't feel so good and I reacted to
that.  Sorry about that!

I have given some thought to this and I know myself better than anyone
else knows me.  I am a very passionate person and I take my
responsibilities seriously.  I hold myself to a high standard and part
of that standard is to be the best coach I can be.  

For me, part of being a coach is recognizing potential in people that they have yet to recognize in themselves.  A coach also needs to be able to identify almost invisible barriers to performance such as not opening up the
hips for full range of motion, getting the perfect timing for
shrugging the shoulders, making the best wrist movements for safety
and performance.  

People are far more capable of pushing themselves past their own limits when there is someone pushing them to do "just one more" or encouraging them to try something that is not within their comfort zone.

I did a Google to see what others feel are good qualities in a coach
and this is what I found.

Ten Characteristics of Highly Successful Coaches from the US Olympic Committee Coaching Development Office.

1. Committed to individual integrity, values, and personal growth.

2. Profound thinkers who see themselves as educators, not just coaches.

3. Well-educated (formally and informally) in a liberal arts tradition.

4. Long-run commitment to their athletes and their institution.

5. Willing to experiment with new ideas.

6. Value the coach-player relationship, winning aside.

7. Understand and appreciate human nature.

8. Love their sport and work.

9. Honest and strong in character.

10. Human and therefore imperfect.

Please, in my passionate approach if you perceive that I am being
unpleasant or harsh, I realize that this is your realty.  Feel free to
be up front and straight forward with me.  However, I will continue to
allow my passion to drive us all to a higher plane tomorrow than where
we are today.

You be the judge of me and my coaching but please remember to re-read number 10.

The best to us all,
This month many of us have taken the paleo challenge. Couples and families are embarking on this journey together. Making a change in your eating habits can be challenging if you are doing it alone and even more challenging if you are feeding your entire family a new cuisine.

Those of you that know a bit about me know that I have a roommate. We are in many ways polar opposites. The two of us share household duties and do our best to support each other on our chosen paths. One of our differences is in food preferences. I choose potato chips, she chooses chocolate cake.  I choose beer, she chooses wine. Yep…salty, fat vs. sweet, fat.  As in many other things we represent a continuum of food preferences. "Roomie" has elected to do the paleo challenge along with me. (Neither of us is competing for your prize winnings!)

Both us have careers that demand significant time and energy. The end of the day can be an awesome excuse to break out the chips, beer, cake and wine if there are no healthy alternatives.

Normally we have a routine of cooking on Sunday and trying paleo recipes so that we have food prepared for the week. But we enable each other to cheat a couple of times a week. This month’s challenge is placing a no excuses focus on how we cook and how we live.

I will miss french fries the most and roomie will miss wine the most (it is one of her coping strategies after a stressful day). Sweet potato fries are not quite the same and red wine ok in moderation, but it slows the initial adaptation of changing the body back to fat burning mode.  We have taken an oath to give it our all.

I ___________ promise to follow Cameron’s Paleo Diagram faithfully for 30 days. (I will then drink alcohol and cheat at our annual Halloween Party!)
Recently I heard a conversation about CrossFit and the fact that you have to be an “elite athlete” in
order to benefit or participate in CrossFit.

Wow!!!!! You can't get any further from the truth!

First thing, those word "elite athlete" are scary for most of us weaklings.  According to Merriam Webster’s Collegiate Dictionary, an athlete is “a person who is trained or skilled in exercise, sports, or games requiring strength, agility, or stamina”.  Wikipedia says "the term elitism may be used to describe a situation in which power is concentrated in the hands of a limited number of people."

If that were true, only a limited number of people would be doing Crossfit.  Let's face it, we all won't get to the Crossfit games as a competitor nor do we all desire to do that.

Most of us just want a better quality of life!

According to coach Greg Glassman the CrossFit definition of an athlete is a bit tighter. The CrossFit definition of an athlete is “a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance”.  

The CrossFit model holds “fitness”, “health”, and “athleticism” as strongly overlapping constructs. For most purposes these three parts of the model can be seen as one and the same.  

So basically this means that all people can be athletes at unique levels and that CrossFit is for anyone that wants to be fit, athletic and healthy.  

Our workouts are scalable to suit any type athlete. We always scale load and intensity; we don’t change programs.   Each WOD is programmed to support  “constantly varied, high-intensity functional movement.”

Now that I have blabbed on, lets defer to Coach Glassman...

"World-Class Fitness in 100 Words":
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."  Coach Greg Glassman; The CrossFit Journal; October  2002

Money, power, status, family, etc?  We define success as it pertains to us as individuals.  

If we are growing and expanding our life experiences it is impossible to see things from the same perspective as we move forward.  Just think about what you wanted 5 years ago.  You probably feel like you are a different person now.  You didn't change your perspective overnight.  It happened while you weren't looking.  It just is.

At the box our success pertains to goals we set.  If we look down the road at what we want the end result to be, we easily become discouraged.  If we take one bite at a time (without choking) we can take pleasure and satisfaction in the small successes.  Small successes will accumulate to be larger successes.  Yeah, I'm gonna milk this choking thing for all it's worth!  
A goal can be a 495#, 385# or even 205# deadlift. It can mean finally getting a kipping or butterfly pull up, perfecting the double under after month of stringing along only 2 or 3, or even achieving 10 single unders.  Your goals should be unique and focus toward what you want tomorrow, not what you want in 6 months.

My rewards for being a coach are felt every day.  It is experienced in seeing each of you evolve and progress with each workout.  I celebrate as you achieve your goals no matter how large or small.

In gratitude,

Thank you for coming to the member appreciation piggy roast yesterday. The combination of food and fellowship, love and laughter feeds the soul.  I give thanks every day for our Crossfit family.

I got a little choked up when I told you how much I appreciate you, but then I got really choked up when I stated eating that pig!  I'm a little glad for everyone that took their turn practicing the Heimlich Maneuver.  

We never skip a beat and the festivities continue on!  

Eat what you want now because the paleo challenge games will soon begin.