Moment of Awesomeness: 7/2/14

Posted: July 2, 2014 in CrossFit

I love motivational videos, and watching people doing awesome things.
So…. I’ll just leave this over here….


Made this video mostly for my little brother, as we’re working together to be better about meal planning in advance.

Here’s what I was able to cook up with a $128 tab at “Whole Paycheck”.

What do you think of this video, guys?

Moment of Awesomeness: 4/7/14

Posted: April 7, 2014 in CrossFit

It’s Monday, and it’s time to share a feel-good moment with the world.

In this video (that circulated around the Facebooks last week), a server named Chelsea is surprised by her coworkers and friends with some pretty awesome gifts.

I’ve never “Pranked it Forward”, but this would be awesome to do for someone!

Next, my buddy Rj Smith IV sent me this video to share with you guys. I’ve seen this video before (heck, maybe even shared it under a different name before), but any compilations like this get me all fired up. As some of the these videos say in their title… “People are awesome!”


Here are my initial thoughts on workout 14.1, which is a repeat of the first ever Open workout, 11.1.


What do you think of my advice? Let’s talk.

One of my friends owns the CrossFit gym, Glenwood Springs CrossFit. This post he made yesterday really rang true to me as an athlete, and a coach, and I wanted to share it with you guys.

The post is called “The Self-Fulfilling Prophecy“, and discusses a concept that I LOVE to preach often. Frequently, as a coach, we’ll hear athletes say negative things. Believing in yourself and being positive is so important, and we should all practice more of it!

I have a few “canned responses” that a lot of people know I say… and I’m sure they love hearing it every time. Here’s two examples:


Athlete- “I can’t do that!”

Me- “Not with that attitude, you can’t!”


Athlete- “I HATE burpees!”
Me- “What was that?”
Athlete- (usually after an eye roll and sigh of frustration) “I mean, I’m excited to have the opportunity to improve my burpees.”


(image courtesy of

The point of the post is this, as humans, we have the ability to CHOOSE how we approach, and react to, what life gives us. If you remember this little guy in the video below, he probably has the greatest attitude of any person ever. Imagine if we ALL approached every situation with this attitude. We’d be unstoppable!

So, read the article, figure out if you’re one of those people who walks into the gym (or any other place in life, for that matter) with a negative attitude like Debbie Downer…


and if you are…… STOP BEING THAT PERSON.

My challenge to you is to take ONE DAY next week, and approach absolutely everything that life gives you with a positive attitude. One day.

Try it, and let me know how it goes. My prediction, you, and everyone around you will be happier. And who doesn’t want that!?

(Author’s note: In the interest of full discolure, as an athlete, I’m working on this very concept, myself. But I’m getting better!)

Happy Thursday!

The post again: The Self-Fulfilling Prophecy

Well, we tried, guys. Thanks for coming out!

Yes, I am one of those CrossFit athletes who has had a serious mancrush on Dmitry Klokov for some time. However, a 418lb. (190kg) THRUSTER!?!
Get out of town.


It finally happened, everyone! CrossFit HQ has made a change to the rules that states if and when an individual qualifies for Regionals and goes as an individual, their point totals will be REMOVED from their gym’s team total, and the team will be reranked accordingly.

Here is the official post from the CF Games site:

“Athletes who accept the invitation to compete as Individuals at their Regional will have their contributing Open scores removed from their respective Teams. The Team Leaderboard will then be re-sorted and the top 30 teams will be invited to compete at their respective Regional competition.”

This addresses an issue that many CrossFit athletes felt was unfair in the past. Example, sorry to use Froning as the example, but it’s the easiest way for most of us to understand!

If he qualifies #1 in the world, that would obviously give his gym a HUGE boost in the TEAM rankings as well. If he chooses to go individual, his point totals would NOT have been removed from his gym’s Team ranking…. until now! Now, once the athlete declares that they would like to go individual, their points would then be reevaluated MINUS the totals earned from Froning.

My opinion: That is much more fair, and will open the door to several more of those “bubble” teams who missed qualifying their gym by only a few spots.

Important additional details to note (also from the CF Games article):
“Those athletes who choose to compete individually at Regionals will not be barred from returning to their team for the Games (if the do not qualify as individuals). Additionally, team competitors who sit out of the Regional to recover from injury, etc., may compete on their team at the Games.”

All in all, I say GREAT JOB, HQ! Moving in the right direction to try and make this selection and qualifying process even more fair.


Love and Support to Kevin Ogar

Posted: January 13, 2014 in CrossFit, Training

One of my CrossFit friends, Kevin Ogar, suffered a very serious spinal injury yesterday where he separated his T-11 and T-12 vertebrae and severed his spinal chord. As of last night/this morning, he had no voluntary movement of his body below his belly button.

The CrossFit Community across the globe has stepped in to help raise funds for Kevin (who is uninsured) and the mounting medical costs he and his family will be incurring as he undergoes treatment, and begins the recovery process.

I ask that you please share this message with as many people as you can, and ask that they donate anything they can ($1, $5, $10, anything) to help.

As of the time of this post, the current fund-raising page has raised over $60,000 (through the support of over 920 people) in less than 24 hours. The CrossFit Community is incredible, and I am so proud to be a part of it alongside you guys.

Kevin, you have the support of the world, and we are all praying for you, buddy.

Here’s where you can go for now to donate anything possible to help Kevin and his family cover the mounting medical costs for Kevin’s recovery.



Kevin’s impact on me, personally, is more profound than most people know. He was the friend who reached out to the owner of the gym where he worked, and convinced her to give me (a recently certified CrossFit Coach, chomping at the bit to find a place to work) a chance at pursuing this new hobby of mine. Now, 4 years later, coaching CrossFit is my full-time job, my passion, and I owe a huge part of that to Kevin. Thank you, friend. Now let’s get you healed!

(The picture below is me and Kevin back in March of 2010. It was the first day of my first-ever CrossFit Competition, the Southwest Sectionals event.)

Me and Kevin back in March, 2010. My first day, of my first CrossFit Competition.

Me and Kevin, March, 2010

My family is from Brazil, so soccer was my first love as a sport. I remember going to visit family growing up, and being floored at how good one of my cousins was at “juggling” a soccer ball.

After today, I’ve seen the most impressive footwork to date with a soccer ball. Check out Séan Garnier just doing WORK.

So cool.

p.s.- You don’t have to like soccer to enjoy this video. Just awesomeness.

In college I was a psychology major, so when it comes to the mind of an athlete, I think I’ve got a good ability to relate to people from all walks of life and with any kind of fitness goals. The part of this whole coaching thing that has been the area of the most growth for me, however, is my knowledge of human anatomy and physiology.

I constantly try to learn more about the body, how it works, and WHY certain things work to help myself and my athletes move more safely, and more efficiently. As the topic of shoulder mobility becomes more and more prevalent, I will try to share helpful resources with you all for your own help.

Today’s article is from the website and is called: “Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma

I shared this piece because in a pretty short post it gives a basic description of the musculature of the shoulder, lists some common injuries, and then some basic resources and ideas for shoulder rehab/prehab. What I like most about it, though, is that author Meghan Rovig briefly mentions several other scenarios and impacted areas of the body (such as thoracic spine mobility and the labrum) which potentially impact shoulder health.

By bringing awareness to these factors, athletes can become more aware of how to take care of their bodies, and instead of just pointing to one part of their body when something hurts, they could potentially self-diagnose more effectively and get better faster!

Anyways, check out this post, and let me know what you think, please!