If you want to conquer fear, don’t sit home and think about it. Go out and get busy.–Dale Carnegie


As you should know, we had 10 athletes compete this past Saturday in various events: Individual CrossFit, Team CrossFit, and Strongman/Highlander Games. All age groups, demographics, and ability levels were represented from beginner to advance. Each did so well. So many hit PR’s, conquered fears, won their events, or even finished last. Each instance was great. I contacted each of them and asked 5 questions. Here are their responses:

  • What were two “wins” you had from your competition?
  • What was something you learned about yourself?
  • Is there something you want to improve now that you competed?
  • What is one piece of advice you have for others?
  • What is your next step?


  • I have really good cardio. I dropped weight and maintained the same level of strength.
  • I PR’d my back squat and conquered my first comp.
  • I really focused on 1 event prior in my training and I nailed it. And PR on my hang clean.
  • After an injury I finished all WODs without incident.
  • PR in bench the week prior. 4 PRs in the event. Conquered more fears.
  • PR back squat, with no knee issues after an injury.
  • Hit a good squat number. Learned more about myself, the positives and negatives.
  • Deadlifted heavier than expected and got the 135 stone with ease and speed.

What did you learn?

  • Age is not an issues. I can compete.
  • I love competing, but I struggle with my results relative to others. Need to focus on myself.
  • When I get easily frustrated it becomes hard to recover in an event. Need to stay the course.
  • I am content with personal wins. Not worried about others.
  • In Strongman, you can’t simply be strong. There are a speed and technique requirement.
  • I’m stronger than I thought I was.
  • I should be more confident. I could handle more than I thought I could.
  • I can adapt to changing conditions during a comp.  I love the camaraderie of the strongman community.

An area to improve?

  • I want to improve my butterfly kip. Need to address that skill.
  • I need to meet with Natalie on my nutrition so I can be leaner and therefore faster.
  • Always squat below parallel.
  • Work to improve my endurance and grip strength. (Women had to use the men’s bars). Use CFU Programming 2.0.
  • Top 5 at next year’s Highland Games. Pick the #265 stone over the bar by 12/31/16.
  • Improve my lifting technique and my grip strength.
  • Improve my running capacity with sprints.
  • I was “outstrengthed” this weekend.  I need focus on getting stronger if I am going to compete.


  • Be uncomfortable. Then you will grow.
  • You need purpose driven training. Going through the motions won’t get it done.
  • Don’t cut corners in training. Make it meaningful.
  • Just try new things. It’s uncomfortable, but we have a great support group.
  • If you have you “why” you’ll prepare harder. It’ll lead to more wins.
  • You are more than you think you are. No negative self talk.
  • Get outside your comfort zone. You are capable of more.
  • You will never “be ready” to sign up for a comp, just like you will never have enough money.  Trust your training and coaches.  Sign up for an event and let the coaches help you prepare.

Next Steps?

  • Register for an individual competition.
  • Meet with Natalie for nutrition.
  • Improve my squat.
  • Register for another competition.
  • Register for a Highland Games competition in October.
  • Use CFU Programming 2.0.
  • Register for another competition.
  • Oly meet in the fall and an another strongman event Q1.


Strength: Bench Press

4X12 BP every 2 mins. Start at 50%

WOD: Grace

30 Clean & Jerk #135/95

Dropping the bar/Resting = 90 second plank hold




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