Coach’s Blog

Day 1 WOD 220418 Warm-up – Coach’s Choice Monday MAP Session! A. AMRAP 8:00 @ 80-90% effort 20 med ball step-ups… 24”/20” 10 t2b 5 shoulder to overhead… 135/95 Rest 4min, then B B. AMRAP 8:00 @ 80-90% effort 20cal on erg of choice 10 burpee pull-ups 5 hang squat cleans… 135/95 Rest 4min, then […]

This happens to me often… training leads to perspiration… that sweat creates a heart on my shirt.  I can count on both hands and feet how many times this has happened to me!  I like to joke about it, saying that it's a sign from the Universe… a sign that this is what I am

It's safe to say that if you are reading this right now, you know someone who has been affected by cancer.  It's more common than it should be, and in a nutshell… it just sucks.  Our RedShed Community is not immune to this disease… we have had several members battle different forms of cancer over

This post will segway to info on my next attempt to coordinate an Athletic Development Camp for the months of January and February… so you can just scroll down to the end… or read through the content… up to you!! In the CrossFit world, the next two months lend themselves towards what I believe to

Certainly not the only man in the world who turned 50 this year, or any year I have been alive for that matter!   And certainly, I am not the only 50yr old at the shed, or in the fitness community/industry… so writing this piece has me feeling like a fence-sitter!  This gym and this community

Per the request of one of my favorite people in my orbit, I decided to reignite the Coach's Blog for some insightful musings! So, how much do you know about capacity?  Like your own personal capacity?  Have you ever taken time to take inventory of what you are capable of doing?… or have you ever

If you have been in my heats recently, you probably are tired of me telling you about keeping efforts repeatable!  If your efforts, splits or attempts aren't repeatable… it's not aerobic.  Coaches that use terms like "keep it aerobic", but give you AMRAPs @ 100% effort are just making you tired, and forcing you to

First… a huge Thank You to everyone for a successful 2017 Jani-Ro!  Feels good to do good for others! Second… I would like to point something out about inspiration and motivation, because I have had several experiences as a coach, athlete and father that are great examples of each. One thing I have learned is

Our annual fundraiser for Friend2Friend is this Friday… Jani-Ro!  And if you peruse this website and our social media enough, you most likely have a pretty good idea about who inspired this event, and where your (our) donation goes.  But do you know the origins of the story?… and the beginning of this journey? Our

As a Fitness Coach, Strength & Conditioning Coach, Personal Trainer or Fitness Professional… the best wear several hats; and the very best wear them all very well! Life coaching is a huge part of this journey, and it is typically the one hat that gets left in the closet!   Why? My guess is because