Mental Toughness Christmas

 1 images

Next week will be Christmas. I make it a point to train on all holidays, especially on Christmas Day. This year will be no different. I’m playing around with a couple of WODs in my head and depending on the weather, I’m going to train my ass off. If it rains or snows, I won’t let the weather dictate my training. In fact, a huge part of me wants a blizzard on Christmas so I can train in the lousy conditions.  I want to go outside in the miserable cold, just to prove a point to myself that I am not like the rest of the mainstream. This is what mental training is all about:   is to distance yourself from mediocrity and the weak lifestyle of the average person.

I encourage you all to do the same.

Now that doesn’t mean, I want you all to skip the Christmas activities with your family, love ones and relatives. The dad that is bench pressing while his kids are opening presents is an idiot; the mother who is on the treadmill and not playing with her children on Christmas morning is a self-absorb narcissist.

This has nothing with being mentally tough and just being selfish. If you train during precious family time on a holiday, you have your priorities screwed up. It is a major sign that you have a weak character. Mental toughness training is not about having the huge biceps or losing weight so you can fit in that tight dress. It is about strengthening your character so you can deal with the worst problems in life when they unexpectedly show up.

So without sounding like a major hypocrite, what am I suggesting to you all? I am encouraging you all to take the route that most weak people refuse to do. Do the opposite of the weak. Don’t fall in the habit of lazy fat asses. Wake up an hour earlier. Train at home if your lousy commercial gym is closed. Get a quick and intense WOD in so you can enjoy the rest day with your family. You don’t need a long time to get a good training session in. That’s the beauty of CrossFit and any high intensity WODs.

So, plan and make Christmas day a special training day for you. Take the extra steps that the average person won’t do. Find a way in your day to train, unlike the rest of the population who will make excuses about not training on Christmas. Unfortunately, these people make lame excuses to constantly get out of training throughout the year. No wonder these people are fat and pushovers in the personal life.

The main mantra of is to do what others won’t do; To have the determination to go further when most won’t even try; to do things that most people only wish to could do.

So on Christmas, make it a statement to yourself that you are different from the rest.

Refuse to be mediocre.

Today’s WOD:

You have two choices (depending on the weather)

20 minutes of short and long sprinting. Do as many as you can in the time block.


20 minutes of as many rounds as possible:

50 air squats

30 pushups

One minute jump rope, treadmill or run in place.

Today’s goal is for you go in and get out ASAP. You don ‘t want to spend all time training because you probably have a lot of responsible things to do with your love ones later. So pick either WOD.   Both have a 20 min time cap so give it all you got and don’t hold back.

For extra motivation know that you are taking the extra steps to distancing yourself from the weak mainstream. Understand that the majority is taking the day off, but you go train. Let this mantra motivate you, especially when you get to minute 15 of the WOD and you want to quit. Instead of slowing down, let it throw fuel into your fire.

Feel the surge of power that you are taking in order to better yourself while others are still in bed, drinking booze or eating crappy food. Let this motivate you to go on and smash the WOD and your past when you were weak and lazy like the rest.

Remember this simple mantra of the mentally tough:

When in doubt, do the opposite of the rest of the population.

Good luck and merry fucking Christmas to you all!



Mental Toughness Life Skill #3– Using Positive Self-Talk and Visualization (Part 4)

images 28

In the WODs, you are training yourself to fight when you feeling at your worse. Now you must apply the same combat mindset when faced with life’s problems. The problem most of you are facing is that you are stuck in a negative self-fulfilling cycle when countering an adversity. For those who are mentally weak, the battle is already lost  in your head before the fight has even begun. This pessimistic state of mind is warping your outlook and destroying your sense of hope. When you are up against your worse nightmares, you must have hope to get you started and keep you going.

Even if it’s a glimmer of hope, a little is enough to help you break out of negative funk. It all comes down to how you process and perceive a challenge. Continue reading

My Mental Toughness Thanksgiving

image 27

This Thanksgiving, I made it point to train like how I always do every Thanksgiving. It was an outdoor WOD in 30 degrees weather of sprints in the snow, pull-ups and pushups. Mind you, I was the only fool that was outside working in the freezing cold. It was a brutal WOD as I hard time breathing and catching my breath after each set.

I always make sure I train on the holidays and events when most people don’t workout. This includes Super Bowl Sunday where most be take the off like a holiday and stuff themselves with foods filled with poisons. Continue reading

Mental Toughness Life Skill #3– Using Positive Self-Talk and Visualization (Part 3)

image 26

(Welcome to part 3 on this series on how drown out the negativity that has dominated your personal life. New year’s resolutions are a month away, so why wait to change your mind-set then? Start today.)

The problem with a dominant negative frame of mind is that it can blow the problem way out of proportion and making the situation way worse than it really is.  If this happens, one automatically expects to fail. Continue reading

Distance Yourself from Mediocrity ( A repost)


(Here’s one of my first posts. You can see how I grew as a writer over that last two years. Happy Thanksgiving and I’ll have a new blog next week).

Today’s mental toughness WOD:

8 rounds

15 push ups

25 squats

Spiderman Crawl Sprint (approximately 20 yards)

Here a good demo of what a Spiderman crawl should look like -

This is usually the first mental toughness WOD I give to all my clients. Its simplistic, but very brutal because most of you are not accustomed to doing any crawling movements.If you are new to high intensity work, you can scale down the WOD to 5 sets. If you’re already a bad ass, you can amplified the intensity of the WOD by replacing the regular push-ups with explosive clapping push-ups. Continue reading

Mental Toughness Life Skill #3– Using Positive Self-Talk and Visualization (Part 2)

image 14

(This is part two on this extensive series on how be more positive in your daily life. Having a positive outlook will be one the most challenging aspects to your journey towards mental toughness. Again, the goal is not to completely get rid of the negativity, but to work against it. Doubt will always be a part of everybody’s persona. The difference is confronting it instead of running away from it.)

To make this positive transition in your life, you must be patient. Continue reading

Mental Toughness Life Skill #3– Using Positive Self-Talk and Visualization (Part 1)

image 6As I mentioned in the mental strategies for attacking the WODs, I stated that using positive self-talk will be one of the most difficult aspects to this mental toughness training program.  If you think using positive dialoguing will be hard during the physical aspect of this training, it will be even more challenging once you step out of the gym. Most of you are so used to your regular routine of daily negative beat downs that it defines who you are – negativity sums up your identity. Continue reading

Stop Letting Others Control You (a repost)


(Here is a repost that I know some of you will enjoy. I’m reposting this blog because I’ve getting a lot questions on how to handle rejection. Rejection sucks, but you can use it for your advantage.)

I am so lucky and fortunate to have two articles published in Mark’s Daily Apple in the last month. I am very grateful to Mark’s editorial staff as they were very supportive, gracious to helping me put out the best product ever. Aaron at Primal publishing – thank you from the bottom of my heart. You and Mark really have opened the door for me. I am forever grateful.

My second article in MDA was on mental toughness development. Here’s the link -

This post is not about the article, but about overcoming my past voices that continues to haunt me during moments of adversity.  Continue reading

The Toughest WOD (part 3)

image 18

This is the third part to my series on the toughest WOD. If you have read the last two post, I have talked extensively on the Litvinov protocol as one of the best and fastest way to get in you in shape and mentally tough.

Awhile back, I wrote an article for Elite fitness on some variation WODs for this workout system. You can read it here.

In the article are various WODs that you can do for today’s workout. Hope you enjoy the article and I will have a new blog next week.