another level

i'm sure Red has asked herself this a number of times...hence the pic...doesn't it look like she's searching?
are you searching?...are you wondering how to take your physical performance to another level? long have you been making the statement - "next time it'll be better, i just need to keep working on the chin ups, or double unders, or heavy thrusters...i'll do more post WOD training on those next time...or maybe i need some personal training on the skill...yeah...that's's the cuing, or the foot position, or time timing..or the rhythm..."
if you're asking yourself this question over and over...or if you've reached a point where you see scores/times/points remain the same over and HAVE TO go against status quo...BUT...let me tell you this, it's NOT in the's in YOU
that's right; what determines improvements over time is improving work capacity and horsepower, NOT spending time searching for the magic trick in a certain skill.
if you want to improve your fitness - take your work capacity to another level...not time spent on searching for that magic trick on a skill...those that have excelled in Crossfit for example over time...[increased work capacity in broad time and modal domains - sound like something you remember?]...for them it did not come from wondering if its the way you do a chin up that will get you there, or the height of your ball on get the drift.
it came from continuous exposure to various sorts of pain and learning how to deal with it, both during the workout - and after...and getting into that pain in many different ways...which is why we see these people improve their times/scores continuously - its work capacity baby and how to get to that
if you want to continuously improve, so must work capacity - how to do that - equilibrium in lifestyle, fuel, recovery...all the little things away from the gym, NOT what goes on in the gym...if you're a beginner, sure you'll see vast improvements...but if you're wondering about your chin up style being the cause of your "tabata something else" score not improving, you need to dig a little deeper.
if you want to go to the next level, it requires a committment, and a committment requires action; action means taking the aforementioned ways to higher orders - life, fuel, recovery to the next level as well!
so the next time you see lack of progress, look further into it; was it the sleep; was it the visualization beforehand (another topic for another time) you lacked - preparedness: was it the lack of fuel days prior; at least you're asking these questions.
now you're more aware! - that's the 1st step

Ryan G

thought i'd give an example of another great story...Ryan G...he met with us after his boss said he had to come...upon assessment (using biosig testing, nutritional analysis, muscle evaluation, movement profiling and some physical tests) we figured that he had some work to do...with a pec score of 16 and scores from upper back to belly button calculating to 80 (20.83% bodyfat) a prescription of testosterone producing exercise, insulin management mainly while he worked and some lifestyle changes for cortisol management all more specific of course discussed outside of this he sits at 12: body fat with 15# more of muscle to go with the fat loss
at the start he could overhead press 110#, dead lift 230#, 2K row of 7:40, 1 mile run in 10 min, bench press 155#, 2 chin ups and a 3 mile run in 34 min
now he can press 160#, dead lift 300#, 2K row in 7 min, Bench Press 115# 22 times, 22 chin ups, plus do 30 push ups, OHS 115# 5 times...and will run 3 miles on a beach in Mexico as i write this for a well deserved time also marks a big changing point in his life...
his forst workout here at OPT was:
as many rounds in 10 min of ...(and i'm not joking here)...5 assisted chin ups @ 90# assistance, 10 push ups and 15 squats...the comment from the trainer was ..."got 1 round done and started feeling dizzy, nauseous at beginning of round 2...cut it off...rested for 5 minutes and returned to NEW workout (the same 5,10,15) but this time with 60 sec between rounds..and he only got 1 more round only"... Ryan and i had a good laugh at this as he is currently on pace when he gets back to perform 20 rounds of Cindy in 20 minutes...big change starts with big aha's...
his written goals when we started was decrease body fat, increase energy and vitality and perform chin ups...
it was tough making the transition from his day eating behaviours.....carnation instant breakfast, chicken on rye sandwich, Subway, granola bars, a decent supper and another granola bar before bed....along this day were 2 coffees with cream and sugar..
his workouts were designed at first to mainly stimulate androgens, but not tax cortisol too much along with allowing his pancreas to relax for the first time in 20 was to test the new blood and cells with some higher effort sessions along with taking the food past insulin management and onto higher food quality....then onto performance training mixed with high energy eating (the real fun).
Ryan has always followed and listened to every word, tried his best most times...not withstanding some bumps as everyone faces, and has come out a more confident, whole person...who can now smash it here at's to Ryan, another example where all it takes is committment


2 kids, husband, busy life, chronic bad back to start, afraid of running and box jumps due to knee pain, couldn't do a chin up...pissed off at lack of performance due to poor food choices...then she does a chin up, then 3, then 10, then kipping chin ups x 30, then Fran in 4:43, 17+ rds of Cindy...then 2 years of dedication to good food choices, major mental changes in perspective...and you get this!
well done Michelle - Grace in 4:05 - 95#

the 100 day "no burpee" Challenge

i thought i'd throw a twist to this current challenge by colleagues....
for the next 100 days, for only one time in the day, i want you to remove all negativity from your's a start to a large much needed change

let me give you an example..someone starts up a conversation with you about's about their clothing choice, hair, etc...and you inmmediately mention "how nice the sky is today"...this will in turn totally floor them but like all changes that need to be made, it might allow them to understand that its not accepted around here..

why do this?...well, little things go a long way.
when these thought patterns enter your mind - any negative one at aware of not judge it, just be an observer...take a "fake it till you make it" attitude towards change

and no, do not worry, there will not be a "serenity now" moment down the road for all negative emotions you've been saving will eventually pop out...the practice of positivity will give rise to room in your head to be "present" and more aware...this is powerful stuff

here's the challenge, one good thing at a time, give it a try!
write it down, one day at a time..with a start date, end date and acomplishments along the way...we've tried to enforce this here at OPT and it has made huge changes in staff, community and clientele...give it a go!