What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. (Phew!!) How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change
Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  • You don’t know what to do and you don’t know how to do it.
  • You don’t think you deserve it.
  • You haven’t put in the work.

So what’s really keeping you from achieving your goals? Let’s find out…

1. You don’t know what to do and you don’t know how to do it.
This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.
“When action is our priority, vanity falls away.”  – Ryan Holiday
Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you are a total novice. Being a professional weight gainer is easy for you, you’ve done it your whole life. If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.

2. You don’t think you deserve it.
This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is”. If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 
“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna
Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal. If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it.

3. You haven’t put in the work.
This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 
“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi
Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?
Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?

Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )
If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state. Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 


If you need help identifying what is hold you back from your goals, meet with one of our coaches today.  We can help you on your fitness journey!  Coach@CrusherCrossFit.Com or Visit our website at www.CrusherCrossFit.Com

Can CrossFit Improve Your Child’s Academics?

Believe it. We can help in this area! Not only do we enhance your child’s physical fitness, our program also enhances cognitive development. As stated in the article below, “Crossfit will supercharge the child’s cognitive and physical growth.”


Read more here https://rallyfitness.com/blogs/news/how-crossfit-training-can-help-kids-learn


“CrossFit Kids uses the natural process of motor development to increase learning effectiveness and efficiency. Instead of confining a child’s development with rules and movement limitations of sports while running the risk of contributing to the detrimental effects of overspecialization, CrossFit Kids uses a child’s natural propensity for constantly varied movement by using constantly varied movement.”


  • It is proven that our brain function is higher after physical activity
  • Our class structure promotes learning, adapting, and a higher level of focus
  • It’s no secret, exercise can help your child “recharge” after sitting in school all day. 

So what are you waiting for?  Sign them up today!  Visit our website or email me at Geo@CrusherCrossFit.Com for more information.

Get your kids active!

Nobody wants to do something that isn’t fun right? Well that is something we take to heart here at Crusher Crossfit. In particular with our Kids program. Ask any one of our kids, they enjoy our classes. Sure they are getting a great workout in. Sure we are asking them to work hard. We are getting your child “more fit” but we also know how to make it a FUN experience for them.

Here’s How:

  • In every class, we incorporate a game. We make it active and we make it fun. Most classes even have two, one for a warm up and then one to end the class.
  • Encouraging your child throughout the class, making them laugh and smile. 
  • Positive reinforcement every chance we get.
  • We incorporate team and partner warm ups. Nothing like seeing kids getting that little competitive edge going. We keep these fun and we encourage the teams to cheer for their teammates. 

What’s even better than having fun with a game? The smile on a child’s face when they accomplish a movement or workout they thought they couldn’t have done. That’s what we love to see. We set up our little athletes for success. Our coaches know how to adapt each workout for each child so they can complete the workout and feel good about themselves.  Interested in getting your kid involved?  Email Geo@CrusherCrossFit.Com or head to our programs page and take a look at our options.  Ages 3 and older can participate! 

Isometric training 101

Have you ever failed a rep in the same position over and over again? Like why won’t my body just work for me here?!

Getting stuck in a lift is no fun. Especially when it’s the limiting factor from you hitting a PR in the lift. There are many potential reasons for missing a lift, but if your technique is pretty dialed in then it is most likely a strength issue in that particular range of motion. 

Luckily there are many training techniques to eliminate specific weaknesses like this and one of the best ways is by incorporating isometric protocols into your training. 

Isometric, as the name implies means “relating to or denoting muscular action in which tension is developed without contraction of the muscle.” Boom. Science.

That means you train the muscle without moving it. If you have a weakness. It means holding the muscle in an isometric contraction at (or around) the range of motion you want to improve.

Seem pretty simple right? It is!

You can use isometrics in the middle of your movement as well. You can incorporate a pause during the eccentric (lowering) of the weight, at the end range of motion to eliminate the stretch reflex, or during the concentric (raising) to increase muscle fiber recruitment.

“Act the way you’d like to be and soon you’ll be the way you’d like to act.”

Bob Dylan

From there you can apply all different kinds of techniques depending on if your goal is to improve strength, hypertrophy, or activation. 

Isometrics can really help you build maximal strength. Target the position that you want to improve, your “sticking point”. Perform a ten second isometric hold at this position with a moderate to heavy load. The goal is to stay locked in this position to increase motor unit recruitment and stimulate muscle fiber growth. The body adapts to the stressors placed on it. By stressing a weak point the body goes to work to make it stronger.

You could apply this to a sticking point on your squat or bench press. It could be performing a deficit deadlift and hover the bar at ground level to develop pulling strength from the floor.

If you are trying to build muscle isometrics can work for you. That includes the booty muscles too ladies! (and guys?)  When performing a lift you want to pick rep scheme that you know that you can hit while perform an isometric contraction at the top of each rep. This works great for movements like chinups, dips, or glute bridges. Perform a 3-5 second contraction at the top of each rep where you contract your muscles as hard as you can before lowering down for the next rep.

Let’s say you have weak glutes or have difficulty activating them for a lift. Increasing time under tension with longer duration isometric holds is one of the best ways to improve recruitment. A good example of this would be a single leg glute bridge isometric hold. Hold the lockout position at the top of the hold for :30-60 seconds focusing on maintaining full hip extension. You will find your backside burning and shaking real fast! This can be a great warmup protocol for movements that you have trouble getting warm for.

Now that you have learned a little bit about isometric training think about how or where you could apply them to address an area you’ve been wanting to improve!

How To Shed Fat With CrossFit

As a lot of you know, CrossFit is an insanely excellent workout.  (I write this with sore muscles on a recovery day, and dang it feels good!) Between the box jumps and push presses, we can build some serious muscle.  I know what you are thinking.. or maybe just what you have been told… CrossFit will make you bulky.  CrossFit is often times associated with the fact that because we use weights, you will bulk up and not trim the fat.  I am here to tell you – that is not true.

Now, if you are looking to bulk up, put on muscle and go total beast  mode, we got you.  One of our coaches will help you put together a plan to do just that.  (Because you will need more than our everyday programming!)  However, if you are looking to trim fat and become a more healthy version of yourself,  then continue reading and learn how.  There have been many many people who have experienced significant weight loss at our gym, just by following our programming and focusing on nutrition.


Yes that is right.  You need to have a consistent schedule.  One that works for you and also if you are married with kids, it needs to work in your family life as well.  So take a look at your calendar.  Realistically – when can you make it in? It is very common to join the gym, love the workouts, and want to come every single day.  However, that is not realistic (nor good for you).  We recommend 4-5x a week with a 3 day on 1 day off schedule.  Get your schedule worked out and written down.  Once it is written down, it cannot change.  Stay consistent with your planning.  Do not let yourself down, by booking something over your time for #selfcare    Coming to the gym 1-2x a week is a great start, but let’s be honest… it is just little enough that you are sore after each workout because you don’t come enough, and then you begin to fall off the wagon.  STAY CONSISTENT!  You show up – we tell you what to do so you don’t even have to think.  The process works if you can trust it and trust the coaches.


You have all heard it… a 6 pack is made in the kitchen.  Well, that is pretty accurate.  Just think – you workout 4x a week, but you eat fast food, drink pop, and skip breakfast.  This is not going to set you up for success to lose weight.   CrossFit WODS set you up to burn calories – and get this – you even burn calories later that day when the workout has been over for a few hours!  WHAT the WHAT!  That is right folks… Weightlifting triggers a recovery response in your body that allows it to continue burning calories long after the workout has ended.  So yes – some steady state cardio may show it is burning more calories during the actual activity.. however, it stops when you stop.  The CrossFit structure of a mixed variety of strength training, cardio, and high intense interval training is a REALLY good mix for us average people just trying to shed some lbs.  Need help with your nutrition?  Contact us for nutrition coaching – Fueling your body is very important, you only get one.  And your body needs the proper fuel to do what you need it to do! Remember – you cannot out exercise a bad diet.  Without a proper approach to your nutrition, all of your  hardwork in the gym is meaningless.  Yes I said it.  If your nutrition is junk, you are not going to make the kind of progress you want to make.

Sleep.  Stress Management. #SelfCare

I can go on and on about lifestyle and ensuring you are taking proper care of yourself.  But that can get overwhelming.  Let’s start with getting you to Crusher CrossFit 3-5x a week, and taking your nutrition to the next level first.   One thing at a time… then we can start digging deeper.

If you are interested in losing weight and burning fat.  Come sign up for a no sweat intro at Crusher.  Our skilled coaches would love to meet with you for the free consult and show you our program.  Trust me,  you won’t look back once you walk in the door!  ALL levels of fitness are welcome!



Why This Is Your Most Important CrossFit Open Ever

Here is a blog post – written by our friends at the 321 Go Project.  And we agree with it 100%!  Crusher Athletes – Week 2 is almost complete – are you CRUSHING IT?!  Let’s ramp up this week!! Read on friends…

This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases thrown around that resemble something like:

“CrossFit has made too many changes over the years.”

“I wish it was the way it used to be when I had a shot at regionals.”

“Two Open’s in one year, that’s terrible for programming?”

And I have to stop and ask you…”Where’s your spirit man!?”

I just took a look at the CrossFit Open page from 2011 and you know what I saw? Absolute badasses. Lifting in their makeshift garage gyms with whiteboard walls from the Home Depot wearing Reebok Zigtech (remember those?)

I don’t know if we’ve been spoiled too long with the glorified baby food in pouches and lululemon sweats, but somewhere along the way we’ve lost touch with our CrossFit roots. We’ve gotten soft and comfortable. 

That’s why this is your most important CrossFit Open ever. 

You have been in the game for a long time now. You remember the good ole days of box jumps in the park and pullups on the jungle gym. Shredding your hands every year during Murph, because those blisters were a badge of honor. And fighting for every last rep during the open when you had never done a muscle up, but dammit today was going to be the day!

Then the sport grew. The athletes grew. The standards were raised. The sport became mainstream. All of a sudden there was gear, and brands, and sponsors that separated the pro’s from the rest of us. 

And in the midst of it all you let the passion slip. You stopped putting in the extra work. You show up and try hard, but most of the time you don’t feel like going to that dark place where your muscles ache and burn and your eyes sting with sweat. That place that made you fall in love with CrossFit from the start. You say it’s changed, but it hasn’t. 

CrossFit has been there all along.

New members join the gym every day. You see them experience it. You can’t help but smirk when coach mentions burpees and thrusters in the workout and you know the new guy is in for a rude awakening. You can’t wait to cheer them on as they push out the last rep. With a face contorted between relief and anguish as they collapse on the floor.

That’s why this is your most important CrossFit Open ever. 

Because there’s a piece deep inside of you that still burns to be pushed. That you must go through the fire and flame and see if you can come out the other side. That you need to find new purpose in that 7 minute AMRAP, because you know that the biggest enemy you will ever have to face is between your ears. And every time you overcome that little voice telling you to quit something inside of you changes and you feel a pride that can’t be faked. 

That’s why this is your most important CrossFit Open ever. 

Because of the friends you’ve made in the gym that have changed your life. From the inspiration you’ve gotten from every member who has lost the weight, or quit the job, or said “Never again” to that habit. 

For the community. For your family. And for you

Make it happen.

How To Become A Fat Burning Woman

How To Become A Fat Burning Woman

Evolutionary women were built for childbearing. Unlike men, women have survival techniques that are unique to their bodies in order to prepare them for growing another human. While this is a beautiful miraculous trait, it comes with some conditions that specifically come into play when we are talking performance and body composition.

The human body is quite unique and knows how to maintain homeostasis. It knows what it needs. A woman’s body must have enough vital nutrients and the right structure to have a smooth pregnancy. Bigger hips and a tendency for fat storage are a few of these obvious traits. 

Once at the age of childbearing, a woman’s body will begin to make sure it has enough fat to feed a baby. DHA, a brain developing nutrient, is usually found in these fat stores, a technique the body uses to save enough of this nutrient for breastfeeding a newborn. This is extremely important for any baby, but can result in unwanted fat retention for women currently not trying to have kids.

Just because something is natural, doesn’t mean it’s optimal for everyone or everything at all times. Depending on your goals, the female metabolism “naturally” seems counterproductive to many of our goals and ideals when it comes to body composition. But there is a way to use this knowledge to your advantage and get your metabolism to work for you! You can achieve the goals you want in a healthy way, regardless of your hormonal and genetic predisposition.

Let’s circle back to DHA and fat storage. We talked about how crucial this is in a woman’s body during pregnancy. You get DHA from consumption of Omega-3 fatty acids. This is commonly found in foods like salmon, flax seeds, and chia. Since the body is already hardwired to store fat this is a very important time to focus on the quality of fats in the diet. Omega-3’s are not only key for brain and eye development-they also play a key role in the body’s inflammatory response.

If you consume a diet high in inflammatory fats you this will results in more fat storage. Get the right amount of fats by increasing Omega 3 consumption so you’re body knows it has enough to meet its needs. 

Next, balance your hormones.

  • Eat a clean and nutritious diet
  • Manage your stress levels with yoga, meditation etc.
  • Talk with your doctor about any hormonal imbalances you may have. Having too much estrogen circulating in your body  is just as bad as not enough, so get some tests done and work with your doctor to find a solution. A lot of the time hormonal imbalances stem from nutritional issues and chronic conditions like chronic inflammation and stress. 

Lastly, don’t be afraid of the heavy weights. Muscle development will help you shape up and lose fat. The more muscle you have, the more fuel your body will need to burn each day. (Crazy right?!) This will let your body handle carbs better, using them to fuel your muscle rather than to store them as fat. A body with more muscle is like a car with a bigger engine, it will burn more fuel! As you start lifting weights you’ll notice changes in body measurements as you swap out fat for muscle.

These tips not only shape your body into a fat burning machine, but they’re going to help with your performance level. Having the right body composition, muscle mass and good nutrition will improve your performance in the gym or in training 10x. Have fun designing the body of your dreams!  

Are you currently not exercising, but want a little guidance? We offer small group classes as well as personal training. Schedule a no sweat intro on our website! We would love to have you.


Make Your Breakfast 10% Better

You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important message when you overlook it. 

A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in your life then you need the proper fueling regimen to get you there.

Have you ever crashed during your workout? Felt mentally foggy or weak on a particular day? There’s probably a correlation with your nutrition. Whether it can be drawn back to the days breakfast or the long term effects of neglected nutrition you can probably find a link.

To get the results you want need to pay attention to your nutrition. Some people do better with big changes. But today let’s just focus on how you can make your breakfast 10% better. 

There are so many benefits of eating a healthy breakfast. Of course improved performance is one, but eating breakfast has also been shown to reduce food cravings later in the day. It can also improve mental clarity and boost energy.

Our bodies are complex machines and the benefits of breakfast impacts the way our body operates for the day. Eating breakfast affects neurotransmitter production, electrolyte balance, blood sugar levels and more. Our bodies operate with best with certain types of fuel and the right ratio of carbs, fat and protein to perform at their best. But before you reach for your Cornflakes chill for a second. Not all breakfasts are created equal.  

So what are the makings of a great breakfast?

Choosing high quality proteins, healthy fats, and low glycemic carbs is a great start to make your breakfast 10% better!

Increasing protein intake is one of the best decisions you can make for your nutrition, especially at breakfast. Protein contains high quality amino acids that will keep you satiated and prevent cravings later in the day. Try to eat some solid protein such as meat or eggs. If you need a quick option try keeping hard boiled eggs and greek yogurt on hand. They are easy options to scarf down quickly or grab on your way out the door to work. Protein shakes are also good but whole foods are best. People who consume liquid protein in the morning don’t get the same satiety benefits and still tend to overeat later in the day. Use protein shakes only if no other options are available or you are going to exercise first thing in the morning and need something fast digesting.

For fats look for foods like nuts, seeds, and avocados. These foods provide healthy monounsaturated fat and are chock full of vitamins and minerals as well. Rotating through different fats will ensure you have diversity in your diet and prevent excessive intake of any one food. A handful of nuts, an avocado packet, or some chia pudding are all easy grab and go options for healthy breakfast fats.

For carbs at breakfast you should take a less is more approach. Focus on low glycemic carbs such as leafy greens and broccoli. Dark berries are also great choice when fresh and in season. This will give you some additional fuel for your day. Try to avoid highly processed foods that will spike your blood sugar and have you craving carbs and making energy levels crash throughout the day. 

For more nutritional and training strategies get in touch with coach Jen today!  Crusher Nutrition can help take your performance to the next level!  Jen@CrusherCrossFit.Com

Can I really do the CrossFit Open?

What is the CrossFit Open? 

We hear it all the time.  What is the open?  A competition?  Ohhhh… no thank you, I don’t compete in CrossFit!

Well let me share with you a few things.. watch here:

Not so scary right?  When I say that the Open is for everyone, I really mean it!  Every year, someone says to me “I regret not signing up.  That looks like so much fun!  And you are right, I could  have done it.”

If you are in our CrossFit, CrossFit Kids/Teens or C44 program – this is a chance to:

  • Come together for 5 weeks and try something new
  • Keep your fitness fresh and exciting
  • Set new goals for yourself.
  • Challenge yourself and accomplish things you didn’t think were possible.

The CrossFit open is not only a fun social event, but it also keeps you motivated and accountable to yourself and your fitness goals.

So what do you say?  Do something that your future self will thank you for! Sign up at https://open.crossfit.com/ – you won’t regret it!

Questions?  Email me!  Jen@CrusherCrossFit.Com

See you at the box!

Coach Jen

Getting your kids into an ACTIVE LIFESTYLE!


Does this sound familiar?

  • “Put your phone down”
  • “You need to stop playing Xbox”
  • “Get outside and play with your friends”


In today’s age that is all too common when we parents are looking at our kids sit inside and not being active outside. How do we combat this? Signing them up for sports and activities is a great start.. But how about signing them for a program that will help them excel at their sport?  Not in sports? How about a program that simply gets them moving. We have the ability to help your child become a stronger athlete..as well as the ability to simply teach your child about body awareness and moving properly. And it is fun!


Getting them prepared to maintain an ACTIVE LIFESTYLE as they become adults is so important. And this is where our Crossfit Kids Program comes into play.


Crossfit Kids Program!

  • Small group class led by a certified Crossfit Kids Coach
  • Teaching them the 10 General Physical Skills (Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, & Accuracy)
  • Improved athleticism and sport performance
  • Builds confidence
  • 30-60 minute class structure optimizing your and your child’s time
  • Class options for ages 3-18
  • Fun and varied workouts keeping them focused and interested
  • Teaching them safe and proper movement
  • Teaching them proper age group intensity levels that will develop mental toughness
  • Depending on age, that is what determines the class agenda
  • Boost to social skills
  • Increased knowledge of healthy habits

Our Classes are tailored specifically to the age and ability of your child.  Stop in for more information and to try us out!