Most days we leave the gym feeling good, we’ve worked hard and we know we’re better for it.  

On the opposite side of the equation there are inevitably days we leave completely frustrated.  Reasons can vary from having an off day to not being able to accomplish something.  Maybe you just aren’t able to pull under the bar for that snatch PR or maybe you thought you were going to crush the workout but instead you fell flat and burned out in the first minutes.  So…we pull off our wrist wraps and toss them on the floor.  We certainly aren’t writing a score on the board!  We’re not even going to do a cool down!  We’re mad!  We’re leaving!

I’m going to give you some secret knowledge that ONLY coaches know about:  It happens.  Get over it.

You’re probably thinking “Well that’s not very nice at all, Todd.”  Except I’m serious…It happens, to everyone, at some point, and it’s ok.  There are numerous factors that could have thrown you off.

  • It’s possible you needed a rest day.  Rest days are a thing.  Maybe you’ve been showing up and kicking ass for too many straight days.  You’re a human and you need recovery.  One way or another your body will win this battle.
  • Perhaps you didn’t sleep well.  Again, rest is important.
  • Your nutrition could be off.  Eat out all weekend and have a few drinks?  Don’t expect to perform at your highest level.
  • You might have bitten off more than you could chew.  Who hasn’t?  Put a little too much weight on the bar and it all comes crashing down.
  • You weren’t mentally prepared.  This is a very real thing.  If you’re not mentally prepared when the coach yells “Go!” then you could be thrown off.  If you aren’t mentally prepared when attempting a max effort lift then you probably won’t make it.  Focus is important.
  • You needed a longer warm up.  If you know your shoulders, hips, knees, whatever, needs extra attention before hitting a workout, then show them some love and spend the extra time.

There are many more potential culprits.  We don’t need to list them all.

The most important thing is what you decide to do next.  Are you going to stay irritated and look for something to blame or are you going to turn it into a positive and move forward?  It’s your call we can’t decide for you.  Here’s what we hope you’ll do.

I hope you decide to suck it up.  I hope you try to learn from it.  What’s to learn, you ask?  PLENTY!  Figure it out.  Always find a way to learn from situations good and bad.  Use the information that you gather to become better.  If you can do this you can do anything.

If you need help and can’t figure something out email me.  If you’re not a member of our gym but still want some help contact us to setup a free call.  We will do our best to set you on the right track.

The short answer is:  Probably.  There’s a bunch of reasons you might consider personal training.  Let’s take a look at a few of those reasons:

You aren’t currently doing anything.

If you’re reading this and aren’t currently involved in a training program, sport, or other activity, put down whatever phone or tablet you’re holding and go take a walk.  You have to start something now!  In fact a personal trainer is exactly what you need.  At our gym we offer joining members what we call our On Ramp program.  On Ramp is essentially, one on one, personal training sessions where new members are introduced to movements, made comfortable being in the gym, addressing old injuries, and more.  This program is a massive benefit to us as coaches and to you as a new CrossFitter.  As coaches this provides an opportunity to get to know you a bit before the added stress of dealing with a room full of people.  As far as members it affords the opportunity to learn in a less stressful environment.  So if you’re currently not participating in a fitness program – personal training is exactly the way to get your foot in the door.

You’ve been participating in a program for a while but recently you’re a bit burnt out.

This is all too common.  You join a CrossFit gym and you’re pushing through daily workouts, doing some mobility work, even staying active on the weekends.  You have never felt better!  Then one day you decide to sleep in, skipping your normal class.  The next day you decide sleeping is easier than moving barbells so you skip another workout.  You manage to crawl to the gym on the third day but can’t seem to get out of your own way.  Suddenly you’re counting down the time until your next long weekend and that becomes your next excuse to miss classes.  Assuming that you’ve been training intelligently up until this point and you aren’t suffering from overtraining syndrome (you most likely aren’t) you may simply need a little pick-me-up.  A personal training session or two might be exactly what you need to find your rhythm again.  Being able to spend one on one time with a coach is hugely valuable.  You can readdress goals and set new ones.  You can layout a plan of attack and structure to get you moving forward again.  You can also gain a new sense of accountability.  Think about it…it’s easy to skip a class without repercussion…bailing on someone who’s standing at the door waiting for you to show up is a different story.  (Plus if you stand me up I will jump in my Jeep and be on my way to your house to drag you out of bed.)

You’d like to improve a specific movement.

Another great reason for personal training is increased focus.  A coach can give undivided attention to you and whatever it is you may want to work on.  Want to spend some dedicated time on your Olympic lifts?  Feel like you need to clean up your back squat a bit?  One on one time with a coach is perfect for this.  Whether it’s a single session or something you decide to do once a month, you will make improvements.  You could also get “home work” or a dedicated program to work on your specific goals.  These are all options at 603.

These are just a few examples, there are many more that we’ll address in the future.  For now the important thing is to get up and move more!  Starting is the most difficult part.  Deciding to call or email us is intimidating.  You have questions, you’re nervous, you’re worried about walking through the door for the first time, and that’s all ok!  We’re here to help.

Hopefully we’ve answered some questions you may have had.  If we missed the mark or you have additional questions you can contact us we’d love to hear from you.

We’ve happy to announce that we’ve launched a new podcast!

The Project Move More Podcast is now available on iTunes as well as Stitcher.  Our Apple and iTunes users can utilize iTunes and the Podcast app on their device while our Android users can find us on Stitcher.

Here are the show links:



We’re very excited to create shows that promote and inspire people to get out and move more.

Please give us a listen, hit subscribe, and as always feel free to give us feedback.


So you’ve started to be mindful about what you’re eating.  Great!  That’s good news and I’m happy that you’ve taken that next step.  It’s possible that you weren’t certain where to start and wanted a little bit of guidance.  Perhaps you’ve turned to something like Paleo or the Whole 30 in order to give yourself some rules.  That’s fine by me, I want you to experiment and find what works best for you.  

Although something that I commonly see is a little bit of confusion over energy levels.  A week or two in you’re doing great and then all of a sudden you’re tired…all of the time.  Your workouts may be suffering and you seem like you’ve hit a wall.

Here’s why:

When you play around with the idea of removing certain carbohydrate sources you tend to put yourself into a hypocaloric state i.e. you under eat.  (Keep in mind this isn’t a pitch for any specific way of eating.)  The first thing people seem to want to remove is grains, specifically processed grains such as breads.  These carb sources tend to be calorically dense.  Simply removing them without considering calorie balance could be problematic.

For example if you’re used to eating a sandwich for lunch – that’s two slices of bread.  We’ll call that ~150 calories.  When you cut those calories you’re also cutting ~30 grams of carbohydrates.  Keep in mind we use carbohydrates as fuel for everything we do.  You might be thinking “But I’ve added in a bunch of vegetables so I should be all set!” that maybe true, but probably not.  To make up for those two slices of bread and have everything be equal you’d be looking at eating five cups of broccoli.  That’s a lot of broccoli and most likely more than you’ve added.  Let’s face it two slices of bread is easier to eat.  I’m not telling you to eat bread…eat what you want.  I am telling you to be aware of the consequences when you don’t look a step or two down the line.

This is potentially the reason for your constant state of tired.  Most people tend to want to cut out calories and work out more.  That’s a recipe for disaster.  You need those calories in order to train and recover properly.  Of course there will be initial weight-loss if you cut calories and increase activity, without a doubt.  But it won’t last long because you’re not going to be able to keep it up.

**This is only in regard to maintaining a calorie balance.  Different goals will require different plans of action.

Your absolute best bet is to find someone who can help you and guide you.  If you’re training with us at 603 you know that we’re there for support.  If you aren’t then find someone to work with, at least to get started.  If you’re interested in learning more about training with us feel free to contact us with any questions.  We’re more than happy to help!

Everyone wants to get better at the things that they enjoy doing.  There’s no secret there.  The way to become better at these things, though, often lies in working on and perfecting the basics.  On our  Podcast “The Project Move More” I spoke about working on the little things.  A foundation of movements must be built through constant practice of the basic movements.  I consider the basic movements to be simple bodyweight exercises.  Let’s be honest with ourselves – how well equipped are you to move and external object such as a barbell or kettlebell if you’re ill equipped to move your own body through space?  Hint: Not very.

Since most of us who CrossFit or utilize another form of exercise and training tend to not like taking time away from doing the fun stuff.  How do we then practice the simple stuff?

Warm ups!  Warming up with the basics puts you at an advantage.  A bunch of our athletes at 603 are rolling their eyes right now and thinking “Todd, if I’m going to snatch I need to warm up my snatch.” and I’m not disagreeing.  What I am saying is to be mindful not to miss out on the opportunity to move well, without load, without a clock and be better for it.  During your warm up add in some air squats and pushups.  Make them as close to perfect as possible.  Repeat often.  THEN slide some plates onto your bar and go nuts.

What about outside of the gym?  It’s possible and highly advisable to add work in movement throughout your day.  Choose a movement each week.  Week one maybe you begin with the squat.  Upon waking perform 20, slow, perfect, squats.  Before you shower get in another 20.  Later on during your lunch break another 20.  Before and after the gym.  After dinner.  Before bed.  See how easy it is to get in some practice?  Simple.

Years ago Coach Glassman wrote an open letter called Virtuosity read it here.  Coach describes how virtuosity applies to gymnasts and ultimately all of us.

“Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as ‘performing the common uncommonly well.’ Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).”

When in doubt…Move More.

How many times have you read “You need to have x number of strict pull-ups before learning to kip.”  or a similar statement?  Odds are a lot.  The issue I have with that claim is there’s often not a right or wrong when it comes to training which makes the claim untrue.  Anyone who tells you their way is best and there’s no other way to train…is lying.

My thought process and approach to teaching/building the pull-up is much like the rest of the approach we take at 603 – simple.  We want you to build the strength to perform strict pull-ups while you learn how to kip.  Why should we limit ourselves by refusing to learn a skill because a magazine article says to?  Do we think you should jump into a WOD and kip out a bunch of pull-ups if you don’t have the shoulder stability and back strength?  Not at all.  Though we do think that you should regularly practice the kip (note I didn’t type ‘kipping pull-up’).  Why would you not practice a skill that is going to benefit you in the future?  It’s counterproductive not to, again, in my opinion.  Do both.

The moral of the story is to practice as many things as possible.  Don’t be afraid to play.  Find and work with someone who has your best interest at heart and stop allowing an article to scare you.

Interested in building strength and having fun with us learning new skills?  Click here to request more information.


As coaches our members trust us to guide them in their pursuit of health and fitness.   To them this could be simply providing good workouts.  You know – Come in, get a sweat going, leave.  For us it’s not that simple.

In order to perform our jobs and perform them well, we need to know what your goals are.  We need to know what it is that you’re after.  We need to fully understand and to make it part of the focus each and every time you walk through the door.  We see and hear all sorts of goals ranging from weight loss to getting stronger to doing a triathlon.  While those goals may seem like good goals to you…we believe they can be better.

In order to really understand and grasp what you’re searching for we first need to know why.  Your ‘why’ is what makes it all worth it in the end.  Your why could be a person, or a promotion you’re after at work.  Your why could be to be a better wife, husband, or parent.  Your why could be to feel better about yourself.  No matter what it is we need to know.  We may need to remind you from time to time.

We aren’t always easy on people at our gym.  We work hard and expect you will too.  We understand what it takes to get you to your goals and we have every intention of getting you there.  By understanding your why we are able to keep you running when you want to walk.  We’re able to keep you trying when you want to quit.  Quite frankly, we’re able to get the most out of you.  We’re able to show you things that you didn’t know you could do.  We’re able to show you how to achieve your why.

One thing we know how to do and do well is Stay Strong.  Help us, help you.

Keep an eye out for our Goal Setting Workshops coming soon!

For more information contact us here.