2017 Year in Review

As 2017 wraps up I have much to be thankful for and much to remember. Here's a few of the biggest highlights.

Started CrossFit at Crossfit SkoposSpeaking at Cedarbrook and Quarry Winter Youth RetreatsGoing to Cabo, Mexico with Stephanie and the Elliason'sA weekend with the kids at my parent's cabinGiving the message at my brother Aaron's weddingGoing with Andrew to the Gopher Spring football gameGetting a new tattoo on my right armWatching Andrew and Jake playing in state baseball tournamentsTaking the kids to the Red Sox v Twins gameBoston trip with Jacob for his birthdayTigers v Twins game with Stephanie and the Kerr'sSpending a few days with Andrew at Eagle Bluff Environmental Learning CenterWinning my first CrossFit competition in St Michael, MN (The Fall Brawl)Going to the Gopher v Nebraska football game with my friendWatching Isabelle sing at the Senior Center

The year was also filled with many basketball and baseball games watched and coached, Sunday's p…

The Difference between a Shotgun and a Rifle

I read a great analogy today on Jeff Spencer blog. Dr. Spencer is an athlete, turned coach, advisor and mentor who has developed a comprehensive goal achievement system named The Champion's Blueprint. In his post he discusses one of the problems he sees in many of his clients. There’s a phenomenon I’ve observed in my clients I need to address: I’ll call it the shotgun approach. They pursue too many opportunities at once. They’re scattered. They dilute their energy and go in ten directions simultaneously. They think the more chances they pursue, the more likely they are to succeed at one of them.That’s a problem.  Shotguns may work for duck hunting, but for goals—and learning to seize the best opportunity—not so much. What happens is that while they’re pursuing multiple opportunities, they miss the best ones. While their focus is all over the place, flitting here and there, they’re chronically late for the opportunities that really do matter—and they miss them altogether. He doesn…

Happy 13th birthday Isabelle!

Today Isabelle officially became a teenager!

It's a family tradition to have birthday breakfast with day before school and work.

For the second year in a row Isabelle choose the Tavern in Northfield.

While we waited for our food I asked her about some of her favorite things. Here is the list:

Sport - Basketball
Colour - Green
Singer - MAX
Song - Lights Down Low
Home Cooked Meal - Chili
Fast Food - Culvers
Restaurant - Applebee's
Pizza Topping - Pepperoni
Friend - Marie and Josie
Movie - Daddy's Home
City - Paris
Teacher - Ms. Beumer
Candy - Kit Kat
Drink - Sprite
Chips - Lay's BBQ
Vacation spot - Colorado
Place She's Like to Go - Hawaii
Animal - Panda Bear
Flower - Rose
Appetizer - Nachos or Mozzarella Sticks
School Subject - Home Ecomonics
Career Hopes - Judge or Veterinarian
Phone App - Camera

Isabelle, Happy birthday! You are smart, beautiful, strong, caring, brave, independent, athletic, and reliable. I am so happy with the girl you are and the woman you are bec…

My First CrossFit Competition

Last Saturday I competed in my first CrossFit competition. The competition was held in St. Michael, MN and hosted by EffectUs Athletics.
It was a 2-man, team event and my partner was a coach from the CrossFit Skopos box named Henry
The Fall Brawl consisted of 4 events. Teams completed event 1, followed by a 3 min break, then they did event 2. After about an hour rest this same schedule was repeated of events 3 and 4. 
The events were: Event 1 Partner 1 gets 7 min to establish a 1RPM on Behind the Neck jerk
1 min transition
Partner 2 gets 7 min to establish a 1RPM on Behind the Neck jerk Event 2 15:00 AMRAP
Each partner must complete a full round before switching
10 DB Alternating Arm Snatches (35#)
10 DB Thrusters (35#)
10 DB Box Step-Overs (35#, 24 in box) Event 3 - split into 2 parts
15:00 time cap
2000m for Row time (Event 3.1)
Max 15 ft rope pulls, partners alternate every 30 feet (Event 3.2) (205# sled) Event 4 15:00 time cap
150-120-90-60-30-15 Single Under jump rope

Happy Halloween 2017

Halloween 2017 has come and gone. It was pretty cold this year, around 30 degrees. Andrew (11) is in the top picture as the gorilla. He's had that mask for about 2 months, bought it with his own money at Menards. It's pretty hilarious. Izzy (12) is the minion in the bottom picture. She wore a matching outfit with her friend Reagan. Not pictured is Jake (14) because he was at basketball practice.

It is hard to believe how old the kids are now. They were all in different places, running around the neighborhoods with friends. Stephanie stayed home and handed out candy, and I walked around with my pastor and his family. It was nostalgic for me, talking his little boy Bo (almost 3) up the front doors, hearing people comment how cute he is, and picking him up and carrying him when he would ask in the sweetest voice. arms extended up to me, "hold you, hold you." Andrew used to do and say the exact same thing.

I expect in the the next few years the kids will all transition …

Show Up, Do the Work, Get Better

Beep. Beep. Beep.

"Just hit snooze and go back to sleep." 

That's what I told myself at 5:15 this morning when my cell phone alarm started dinging on the table next to my bed. 

I continued to whine to myself as I lay there debating.
"I don't even like the WOD today. I hate rope climbs. And I'm not real good at HSPUs."
Honestly, I was so close to not going. So close to burying myself under the covers for another hour until I would have to get up for work. 
But then my thoughts started to shift.
"You won't get better at rope climbs and HSPUs laying in bed." "You won't get stronger legs trying to steal a little extra sleep." "Henry and Jeff will be there, you like them and you encourage each other." "Don't cherry pick workouts. Like it or not, do the work." "Just....get.....up."
I got up and stumbled downstairs. I made a mug Cameron's Vanilla Hazelnut coffee and drove off towards Crossfit Skopos in t…

Notes from Ben Bergeron's book Chasing Excellence

Ben Bergeron is a New England Crossfit affiliate owner (CrossFit New England). Bergeron is most well known for coaching both the male and female 2016 CrossFit Games champions. Chasing Excellence is Ben's detailing of his mental strategy and training methods, along with the attitudes and attributes of both Mat Fraser and Katrin Davidsdottir, which lead to their success in the 2016 games. The book follows the flow of the Games events, and interweaves those experiences with the character traits Ben believes most contribute to people becoming champions.

At our best, mental toughness can fill the gaps that our talent and our practice have left open.

The only thing that works is pounding your craft, day in and day out, doing the right things over and over and over again.

Committing to a process requires a unique set of character traits - things like grit, resilience, accountability, confidence, optimism, perseverance and passion.

[Mat and Katrin] share a set of attitudes and attributes …