A Gratitude Run…

Image result for runningAs I posted a few days ago, I have been learning a lot lately about achieving your goals and defining them.

One thing Chop Wood Carry Water recommended was a gratitude walk when you’re comparing yourself to others.

Well, I took this idea and turned it into a “Gratitude Run.”

I love to run.  There’s nothing better to clear the mind, promote clarity, have some quiet time to yourself, and be healthy.  It’s the cheapest exercise program out there!  I have some of my best ideas when I’m running.

So yesterday I went on a gratitude run.  I tried to take everything I saw and be grateful for it:  prairie dogs, melting snow, grass, pavement, trees, bird calls, lakes, memories, etc.  I also used this time to be grateful and thank God for all the blessings in my life:  family, love, happiness, house, home, car, CrossFit, time to meditate and time to run, my job, my life, this moment, my future, my past, etc.

This was a great exercise!  I had some ideas I want to implement in my life not to mention I feel I’m not grateful enough in my life or humble.  I need to remember how blessed I am so I am a better person, more empathetic to others, more compassionate, more caring.

I plan to make every run (except maybe when I race) a gratitude run.

Try it yourself, see if your attitude or mindset changes, and let me know what you think!!

There’s Something Within Me That Wants to Be the Best…

Image result for achieving dreams

We all have this burning desire to be number one in something.

No matter what it costs us.

That “something” is different for all of us.  But it’s there.  It’s the part of human nature that has made us innovate from the time of the Stone Age till now–the Technology age.

For me, this is CrossFit.

I went to the gym early today to work out by myself.  It was 2 am.  No one was awake or on the streets.  Empty and silent like a forgotten tomb.

I cranked the music and got to work.  I immediately noticed how sore I was–especially my legs.  I had done 18.1 twice now and worked out yesterday as well.  I had lifted heavy on Saturday.  I had deadlifted on Monday.  And here I was…beating myself up again…

And why?

To be number one.

I thought how I’d look to an outside person.

One word:  insane.

It’s 3 am, and I’m working out.  The volume of work I had done since Friday would be enough for the average person for a month.  I’m pushing my body and pushing and pushing.  My legs are sore.  My arms are sore.  I’m bruised and battered.  Yet I’m at it again.

To be number one.

I stayed after my workout to work on handstands and muscle ups.  I can’t get them, and when I can’t get something I work all the more harder because I want it so much more.

To be number one.

At some point I think we all ask ourselves, “Is this worth it?  Is all of this work worth it?”

For me, the answer has always been yes.

I thrive on what others won’t do.  Can’t do.

Quitting is never an option.  Ever.

I’ve gotten this far with this attitude.  This mindset.  This process.  Hard work.


Who knows?


The sky’s the limit.  The stars are reachable.  Dreams exist for a reason.

Embrace them.  Strive for them.  Love them.  Cherish them.  Respect them.

But above all don’t quit until your dream is a reality.

Otherwise, life has no meaning…

Chasing Excellence

Image result for chasing excellence ben bergeronChasing Excellence by Ben Bergeron is a must-read for anyone looking to improve their lives either in sports, professions, or any goal you may have.

Bergeron is a well-known name in CrossFit.  He trains CrossFit Games athletes and champions including Mat Fraser and Katrin Davidsdottir.  Many affiliates follow his programming (including us).  He is top notch in the CrossFit industry.

His premise is this:  train the person (character), the process (maximizing every minute of every day), ability (training), and strategy (plan).  This is his pyramid for success.  Day in and day out.

This book is packed with nuggets so I’ll break it down to the most important:

  1. You have to have a plan to get where you’re going.  You have to be willing to sacrifice every day, making small gains which will add up to the large jumps for success in life.
  2. You have to commit to the process of achieving your plan through developing character traits–grit, resilience, accountability, confidence, optimism, perseverance, and passion.
  3. You have to stay positive and focus only on the things you can control (nutrition, recovery, sleep, mindset, and training) and ignore everything else–the things you can’t control.
  4. Embrace adversity–the struggle is what grows us.  Not complacency or doing the things we’re good at or staying in our comfort zone.  We only grow when we take risks and do the uncomfortable things.
  5. You have to give your best at every moment.  You are only competing against yourself ever–never anyone else.  The goal is to know in your heart you gave your best effort every day in every situation.
  6. Practice must be deliberate.  You must maximize every minute of every day.
  7. Focus on the small steps that will lead to the big results.  We are our habits; we are the sum of what we repeatedly do.
  8. Create the right mindset.  Live in the moment.  Let go of the past.  Don’t worry about the future.  Focus on what you can control.
  9. Readily admit your problems and focus on them to change them.
  10. Success is a decision.  You must take action.  Do your best at whatever you do.

Overall, Bergeron says excellence is a habit.  You must take advantage of every opportunity every day.

Clarify what you really want and then work as hard as you can for as long as it takes.

This was exactly the book I needed to read at this exact moment in my life.  I had been diligent in some areas of my life but complacent in others–the big one being nutrition.  Eating healthy is a decision.  “Cheat” days shouldn’t be every day or even every week.  Excellence is a mindset.  It’s hard work.  It’s sacrifice.  It’s clarity.

This is a book you can apply to all areas of your life and all goals.  It’s prompted me to really sit down and figure out what are my goals and how to reach them.  I don’t have all the answers, but I have more than yesterday and that’s a start!  Happy reading!!