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Reshare: EARN IT

Got this great message from and wanted to share.  The company is run by Ben Bergeron who is an amazing coach and very cerebral.  Read on!

You might have noticed that we’ve been all about #Earned lately.
We sent all of our individual and team Regional qualifiers white CompTrain t-shirts emblazoned with “Earned” on the back. We sent the same swag out to all of the CompTrain Masters and Teens athletes that advanced to the Age Group Online Qualifier.
We had some fun on Instagram with an “Earn It” campaign around our Games athletes. Over the last month or so, we have relentlessly deployed it as a hashtag on all of our social media. 

Yes, the shirts looked cool on the Regionals floor (thanks guys!). The graphics got a lot of love on Instagram. But #Earned is deeper than a social media campaign.
It’s at the heart of who we are.   

In the face extreme difficulty, #Earned is a reminder that results are reflection of our effort and our behavior. 

Let’s unpack that:
1. Adversity
2. Effort
3. Behavior 

Embrace Adversity 

Earning something implies difficulty. You can’t earn something without putting in work. There’s a word for that—given. Earned without struggle is like thunder without lightning. You might not have seen it, but trust me, it was there. 

Most people naturally avoid struggle, consciously or unconsciously. CompTrain athletes are not like most people. When adversity finds us, we make a point of running into it headfirst. We do this because we understand an essential truth: that adversity is the only thing that makes us better. 

Most of the time, #Earned is synonymous with results. That’s fine. We’re proud of those. But we’re more proud of what our results imply about what we became in the process—better. 

Talent is Overrated 

When we watch those at the top of their game perform on game day, it’s easier to say they are “talented” than it is to acknowledge that they have spent thousands of hours beating on their craft, lungs burning, exhausted, all when no one is watching.
When people think they see talent, what they really see is effort. 

Effort is at the heart of #Earned. 

There is very little genetic talent in the world. No one is born good at muscle-ups, running, walking on their hands, or Fran. Ninety-nine percent of the time, when people are good at things, it’s the result of dedication to a craft; to learning and improving over time. #Earned reminds us that the bright lights don’t make us shine—they only reveal the work we did in the dark. 

The last element of #Earned reflects our behavior. #Earned is a choice. No one becomes world-class on accident. Katrin, Brooke and Cole are world-class because they decided to be. 

#Earned implies something important—though easily forgotten—about the glitz and glamour around the CrossFit Games. That getting there is painful. That it is ugly. That it’s the result of years of hard work and learning from mistakes. 

#Earned is a nod to the daily discipline. To all of the seemingly insignificant habits and choices that added up—over a very long period of time—to something extraordinary: The decision to go to that dark place in a workout (or not). The decision to return to that place, day after day, despite the pain that waits for you there (or not). The decision to go all-in on nutrition (or not). The decision to commit to warm-up and recovery protocols (or not). The decision to make sleep a priority (or not). The decision to improve your mental game (or not). 

We are the sum of what we repeatedly do. #Earned is reserved for those among us who choose excellence every single time. 

Earn It
Embrace adversity—it’s the only thing that makes you better.
Focus on your effort—talent is a sugar-coated lie.
Choose excellence—every decision you make moves you closer or further away from your goals.
This is our ethos.
Go #EarnIt.

Updates Week of Aug 12 2019



Broccoli Chips
Serving Size: 2-3

2 cups of organic broccoli stalks (sliced, washed and completely dried)
1 tsp. coconut oil, melted natural or Himalayan salt and pepper to taste

1. Preheat oven to 450 degrees Fahrenheit.
2. Place sliced broccoli stalks in a large bowl, drizzle with coconut oil, add salt and pepper and then toss.
3. Transfer the broccoli onto a large rimmed baking sheet, ensuring the broccoli is one at layer.
4. Bake for at least 25 minutes or until the broccoli is crispy and crunchy, but not burnt

Video Tutorial:

The JM Press for stronger triceps, improved pressing power and a nice change for tricep training

POWER DOT for maximal recovery and muscle repair

Order here:

Good News:

Vic and Tyler both won their classes last week!  Dane is up TODAY. 

Surgery again is Aug 22 for myself then Dane the next day so posts might be less often for a spell.  I am sure Kristen will be offering support and relaying messages.  I will likely be in the hospital for 2 days. 

Learning Opportunities:

13 Mind-Body Techniques That Can Help Ease Pain and Depression

If you like books on tape I use Audible.  Mel Robbins “5 Second Rule” is really great.  Check it out!

What are nootropics?

Nootropics are drugs, supplements, and other substances that may improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals

Supplement Snoop Breakdown: Re1gn from Olympus Labs

Looking for competitions?

Super League

Spartan Race
Tough Mudder
100% Raw

Supplement Snoop Review of Olympus Labs’ Re1gn

Weekly Updates Aug 5 2018


“You have power over your mind — not outside events. Realize this, and you will find strength.”

— Marcus Aurelius


Easy, 10-ingredient vegan fried rice that’s loaded with vegetables, crispy baked tofu, and tons
of flavor! A healthy, satisfying plant-based side dish or entrée.
Author: Minimalist Baker


15 minutes
1 hour
1 hour 15 minutes
Servings: 4
Category: Entree, Side
Cuisine: Asian-Inspired, Gluten-Free, Vegan

Freezer Friendly No
Does it keep? 3-4 Days

1 cup extra-firm tofu* (8 ounces yields ~1 cup)
1 cup long- or short-grain brown rice* (rinsed thoroughly in a fine mesh strainer)
4 cloves garlic (minced)
1 cup chopped green onion
1/2 cup peas
1/2 cup carrots (finely diced)
3 Tbsp tamari or soy sauce (plus more for veggies + to taste)
1 Tbsp peanut butter
2 -3 Tbsp organic brown sugar, muscovado sugar, or maple syrup
1 clove garlic (minced)
1-2 tsp chili garlic sauce (more or less depending on preferred spice)
1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)

1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (or lightly grease with non-stick
2. In the meantime wrap tofu in a clean, absorbent towel and set something heavy on top (such as a cast iron skillet) to
press out the liquid.
3. Once the oven is preheated, dice tofu into 1/4-inch cubes and arrange on baking sheet. Bake for 26-30 minutes. You’re
looking for golden brown edges and a texture that’s firm to the touch. The longer it bakes, the firmer and crispier it will
become, so if you’re looking for softer tofu remove from the oven around the 26-28 minute mark. I prefer crispy tofu, so
I bake mine the full 30 minutes. Set aside.
4. While the tofu bakes prepare your rice by bringing 12 cups of water to a boil in a large pot. Once boiling, add rinsed rice
and stir. Boil on high uncovered for 30 minutes, then strain for 10 seconds and return to pot removed from the heat.
Cover with a lid and let steam for 10 minutes*.
5. While rice and tofu are cooking, prepare sauce by adding all ingredients to a medium-size mixing bowl and whisking to
combine. Taste and adjust flavor as needed, adding more tamari or soy for saltiness, peanut butter for creaminess,
brown sugar for sweetness, or chili garlic sauce for heat.
6. Once the tofu is done baking, add directly to the sauce and marinate for 5 minutes, stirring occasionally.
7. Heat a large metal or cast iron skillet over medium heat. Once hot, use a slotted spoon to scoop the tofu into the pan
leaving most of the sauce behind. Cook for 3-4 minutes, stirring occasionally, until deep golden brown on all sides (see
photo). Lower heat if browning too quickly. Remove from pan and set aside.
8. To the still hot pan add garlic, green onion, peas and carrots. Sauté for 3-4 minutes, stirring occasionally, and season
with 1 Tbsp (15 ml) tamari or soy sauce (amount as original recipe is written // adjust if altering batch size).
9. Add cooked rice, tofu, and remaining sauce and stir. Cook over medium-high heat for 3-4 minutes, stirring frequently.
10. Serve immediately with extra chili garlic sauce or sriracha for heat (optional). Crushed salted, roasted peanuts or
cashews make a lovely additional garnish. Leftovers keep well in the refrigerator for 3-4 days, though best when fresh.
Reheat in a skillet over medium heat or in the microwave.

*If you don’t like tofu, you can sub 1 cup fresh or frozen edamame – add in with vegetables.
*For the rice, you can also substitute a comparable amount of quinoa.
*Rice cooking method from Saveur! Literally, the perfect brown rice.
*Nutrition information is a rough estimate.

Nutrition Per Serving (1 of 4)
Calories: 290 Fat: 5.8g Saturated fat: 1.1g Sodium: 750mg Carbohydrates: 49.6g Fiber: 4.4g
Sugar: 7.8g Protein: 11.7g

Video Tutorial:

Poor Man’s Rev Hyper Option

Good News:

CrossFit Games have been on.  I love watching these freaks!

Learning Opportunities:

What about preworkouts?

More BFR news that is just impressive for longevity, muscle growth AND strength at ALL AGES!

Moving Forward:

STAY ENGAGED!  Fill out workouts, send video as necessary, read emails.  RIGHT CLICKING will let you INSERT COMMENTS that you can leave me in your spreadsheets.  Email me when you have questions.  THIS IS A PARTNERSHIP.  You ultimately get more from the experience when you are invested.  Anyone can make up numbers for a workout.  YOU WANTED MORE which is why you came to me.  Want to repeat where you are…then keep doing what you have been doing.  😉

Vic and Tyler are competing this weekend.  Dane is coming up this next weekend.  Wishing you all well and safe competing.

Do you have needs and concerns?  Use Signal, email and the spreadsheets to let me know.  Messaging on Instagram isn’t a guarantee I will see and not the best way to document our contact.

Looking for competitions?

Super League
Spartan Race
Tough Mudder
100% Raw

Is Soy Good or Bad


Soy foods have been part of the traditional Asian diet for thousands of years. Today, soy foods and protein powders are commonplace in the diets of people from around the world.

Soy is rich in isoflavones, which are phytoestrogens (they have estrogen-like effects in your body). The isoflavone content of soy foods and soy protein powders varies widely, making it difficult to know how much you are consuming unless the manufacturer specifically tells you. 

Due to its popularity and possible health effects (many of which are attributed to its isoflavone content), soy has been the subject of numerous studies, often financed by the soy industry. Financing by private interests does not automatically disqualify a study, but it should be kept in mind when reading the findings. 

Soy does not appear to affect thyroid activity in humans. 

Soy-protein supplementation benefits LDL-C levels, blood pressure, and endothelial function, but only slightly, so the benefit to your health is uncertain. 

In men, regular intake of soy protein may reduce the risk of developing prostate cancer. Soy protein also has the potential to reduce testosterone levels and interfere with fertility, but only when consumed in excess — no such effects have been observed from the daily consumption of 10–70 grams of soy protein or 60–240 mg of isoflavones. 

In women, soy-protein intake is associated with a reduced risk of breast-cancer incidence and mortality. In premenopausal women, soy protein appears to increase menstrual cycle length and has unknown effects on fertility. In postmenopausal women, soy protein appears to modestly increase estradiol concentrations and bone mineral density. Soy protein also appears to reduce menopausal symptoms. 

Finally, soy infant formulas should be used with caution. Animal studies suggest that soy formulas interfere with sexual development. Actual human studies are scarce, but associations between soy formulas and altered sexual development have been observed in infant girls. Additionally, while soy formulas do not impair the growth of healthy, full-term infants, they can cause growth problems and rickets in premature infants.

Weekly Updates July 29, 2018


“In the midst of chaos there is also opportunity.”
– The Art of War


Micro nutrient smoothies

Here are 7 nutrients that you may need to supplement with while on a vegan/vegetarian diet.

  • Vitamin B12 
  • Vitamin D 
  • Long-Chain Omega-3s 
  • Iodine 
  • Iron 
  • Calcium 
  • Zinc 
  • I will also add in magnesium AND Apple Cider Vinegar 🙂 

Video Tutorial:

A Deeper Look at What BFR or occlusion training is:

Ronin Wraps Blood Flow Restriction Bands | BFR Occlusion wraps

I highly recommend these wraps for blood flow restriction. Solid and affordable. They will come with a bag too. I messaged the guy selling them and said I am referring you all to him to purchase. Please do and if you message him let him know. I get nothing for it but I would like him to know we are supporting him as individuals and collectively.

Additional information:

Good News:

Katharine and Kristen both pulled personal bests as the fundraiser! It was a really cool event where alot of volunteers spent the time to help while we raised money for Conquer. You can ask both ladies what numbers they pulled. 🙂

I am working with a t-shirt guy ALSO through eBay. He has some options for me so I want to take the time to work some logos and slogans. His shirts I hope will be more affordable AND ship faster. Cross your fingers.

Learning Opportunities:

Is Diet soda bad for you?

Moving Forward:

Demi Lovato’s overdose this week really rocked me personally. I have really admired her courage to be vulnerable regarding her mental illness struggles and successes. I am being honest that I did break down a little after hearing the news. Mental illness battles have ups and downs. You may remember my own moments sharing when I was really not ok and when I was feeling the warmth of recovery. IT IS a battle.

Kristen was not feeling good the last few days. Honestly even her own recovery was been challenged with me working later, hip issues and pain that I am in, and just life. No one would blame her to just rest and recovery for the upcoming week. Something was pushing her and I was worried it was just pride which can lead to a fall right?

During warm ups, Kristen shuffled over to me in her normal cute, nerdy fashion. She leaned forward and whispered into my ear, “I am her to lift for you. That is why I couldn’t miss today.” Holding back the tears was a challenge but those quiet, squeaky words meant more than anything at the moment.

I am not perfect by any stretch but I do hope you see my own willingness to fight for a better version of myself while encouraging you to do the same. We can be victors or victims.

Looking for competitions?

Super League


Spartan Race

Tough Mudder






100% Raw


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