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Many times during any given week when I am coaching I get someone who gives me that “you want me to do WHAT?” look when I tell them what I want them to do. Whether it’s a weight I tell them to do thrusters with or a time to shoot for on an 800m run, or even a goal number of reps to reach before the time runs out, it seems I get that look quite a bit. That look makes me both happy and sad at the same time – happy because I can see that I’m helping to push them beyond their current level of comfort (which is absolutely essential in order for them to improve), and sad because the first thought they have is one of doubt in their abilities.

Come on people – this is CrossFit, and if you’ve learned anything by doing these crazy workouts with me I’d think it would be that regardless of how impossible it may seem at the beginning, it is most definitely within your grasp. That’s the difference between being an athlete and being a coach – the athlete sees one level of potential and the coach sees another. The hard part (sometimes) comes in convincing you that you have the ability to do what I already know you can.

An important part of being a coach (in my opinion) is that I do not see you as you are, I see you as what you are capable of becoming. And the reason I push you all so hard is that the image of “what you are capable of becoming” looks pretty ridiculous when you’re doing something at a fraction of your potential. It’s like watching the Incredible Hulk struggle to crush a soda can or Fred Astaire trip over his own feet.

So the next time I give you a seemingly impossible task (or even a perfectly acceptable task), do it confidently and purposely, as if you are the world’s leading authority on it, and do it as if everyone in class is watching you to see how it’s supposed to be done. I know you can because I can see what you’re capable of, and if I didn’t think you were capable of it I wouldn’t have told you to do it.

Good work – now do it again.

  • Emily

    So Jeff and I are going on a cruise next week. Not to worry Eric and Lindsay- we are planning on sticking with the Paleo challenge on vacation. Rick turned me onto Miranda Oldroyd’s video blog about how easy it is to do Crossfit and eat healthy on a cruise ship. Thought this may be helpful for anyone planning a vacation. Here’s the link; scroll down to “Miranda Cruise WOD 1… 2… and 3”:

  • Erik Herik

    @ Emily – What’s the point of a cruise without the alcoholic smoothies and chocolate cake. Go ahead and enjoy!

    Last night I stumbled across a very nice explanation of the differences between Paleo, Primal and Atkins. Even though the author leans in favor of Primal, I was more interested in the fancy Venn Diagram showing relationships between the three lifestyles, rather than his personal diet choice.

    Read “Paleo Vs. Primal Vs. Atkins” at

  • Thank you Sensei.

  • Lorena Skelton

    Coconut Bread

    * 6 eggs
    * 1/2 c. Virgin Coconut Oil
    * 2 tablespoons honey (optional)
    * ½ teaspoon salt (optional) 3/4 c. sifted Coconut Flour
    * 1 teaspoon baking powder


    1. Blend together eggs, oil, and honey.
    2. Combine coconut flour with baking powder and whisk thoroughly into batter until there are no lumps.
    3. Pour into greased 9x5x3 inch or smaller loaf pan and bake at 175C (350F) for 40 minutes.
    4. Remove from pan and cool on rack.

  • Jeff

    Anyone miss chips?

    Paleo Chips

    1/4 C. Blanched Almond Flour
    1/4 C. Ground Flax Seeds
    1/4 C. Sesame Seeds
    1/4 C. Pumpkin Seeds, Ground
    1/4 C. Sesame Seeds, Ground
    1/2 tsp. Ground Cumin
    1/4 tsp. Ground Corriander
    1/4 tsp. Ancho Chile Powder
    1/4 C. Water
    1 T. EVOO
    Preheat oven to 375F.
    Mix dry ingredients in a medium bowl.
    Add water and oil, and mix to combine. You should end up with a slightly wet, sticky mixture.
    Onto a silpat, or parchment paper, lined baking sheet drop the dough by the tablespoonful (I used a small ice cream scoop for easy removal), spacing the chips about 2 inches apart.
    Cover the dough with a piece of parchment paper and flatten (as thin as possible), using a rolling pin or the bottom of a measuring cup. Remove parchment paper and make sure chips are evenly flattened.
    Bake15 minutes, until crisp.
    Transfer the pan to a wire rack and let the chips cool on the pan for 5 minutes, then transfer them to the rack and let cool completely.
    Repeat with the remaining dough.
    Makes 24 chips

  • Ladybug724


    Tjatjiki is a well known yoghurt based dip used in the Turkish and Greek kitchen. I haven’t tried this yet, but it looks awesome!

    For the mayo;
    – 1 egg yolk
    – 0,2 ml olive oil
    – 1 tbsp lemon juice
    For the dip;
    – half a cucumber
    – 4 cloves garlic
    – mint, dill, basil, chervil or rosemary
    – a little bit of black pepper

    After you’ve made your mayo (just mix the ingredients), take your cucumber and rasp it into little bits. Make small bits out of your garlic aswell- if you have the time, it’s a good touch to use roasted garlic. Mix both through the mayo, be gentle.
    Next it’s time to pick your herb, use chervil or rosemary if you want it to taste a little bit stronger- stick with mint or dill for the extra fresh taste. Of course, feel free to experiment! If the dip is still a little bit to thick for your taste or purpose, either up the cucumber or add a little bit of water to make it thinner.
    This goes does well with as a dip for veggies, like cucumber or carrots. It’s a little bit too light of a taste for paprika imo, but as a thinner version it can be used to compliment spicy chicken wings. (