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Take A Step

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What are you waiting for?!  A hand written invitation? Some divine intervention? A savior with a magic pill to deliver the results to your door?

Odds are slim that is going to happen.  Not to mention that if it does happen you are going to be too blind to see the answer that is so clearly in front of your face.

So here it is plain and simple.  Do something.  Do anything.  Take a step.  Do not worry about the 2nd step or the 3rd or the 18th or the 187th.  Take 1 step.  Then another.  Small results over time yield massive change.

You will, at some point, hit a step that you don’t want to take and it is going to hurt.  This is the step you need to take.  We all have something that we are struggling whether that is fitness, money, marriage, relationships, sobriety or whatever your struggle in your life is.

Your assignment today is to take a step and  post your step in the comments below!

It’s All About the Application!

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The best program is the one you follow!!!  You can have the greatest nutrition or strength program on the planet.  One that has been set up for you by the best coaches in the country if not in the world but yet it still can get you no results.

Why is that?  The issue is absolutely not the plan or the program.  The issue is your coach! Didn’t see that one coming did you.

You see, the content of the information you get as a coach through training and experience is really pretty easy.  You are learning things that you are passionate about and interested in.  You barely have to study if you find something you are really into.  So the content is there.  That part of the equation is fine.  The issue comes not in the content but rather the application of the content to real, live, human people.  That is hard!

The art of coaching is identifying what behavior your client/athlete is advising you is hurting their life and figure out a game plan to change that behavior to improve the quality, and quantity of their lives.  

It is not as much about the actually content but rather how you can work with your coach to put the information into play with you to effect real change in your world and in your life.  

Find Your Alpha

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Alpha Defined:

The term Alpha conjures up certain stereotypes.  This typically is due to the often misunderstood term of “the alpha male”.  Most hear that term and immediately shift their thoughts to a person who is arrogant and cocky, macho, judgmental and even narcissistic.  

This is also referred to as a type A personality. Additionally if the Type A person is defined as having all of those traits that would mean conversely that the Type B person would be the opposite.  So at this point now we have negatively defined and pigeon holed all of humanity into either an arrogant jerk or a weak minded wimp. Clearly this is not the case. Let’s redefine what it means to be an Alpha.  

An Alpha is simply defined as “the dominant animal or human in a group”  The pack is a tightly knit, organized group led by the Alpha wolf. Now let’s go further.  As humans we need to define the group and also need to define that group’s vision or mission.  

This provides more insight in that Alpha simply means leader.   As we all know leaders come in all forms.  Great leaders and horrible leaders. Just like there are great people you know that are Alphas and absolutely horrible people you know that are Alphas.

Alpha Applied:

Now that we have deconstructed the term Alpha take a look at your life.  Break it down to the different roles that you play on a daily, weekly, monthly, yearly basis.  Father, mother, son, daughter, employee, employer, cop, criminal (yes we have all broken laws at some point), athlete, coach, and the list goes on.  

An Alpha Leads and Follows:

We all lead and we all follow.  There are many more times in my life that I am the follower to people much smarter, experienced, stronger, and successful, in various aspects.  I am following them trying to learn as much as I can to then bring back and apply to my specific circle of influence.  Like your elementary school teachers say “you have 2 ears and 1 mouth so spend twice as much time listening to others as you do talking.”  This should mean you spend twice the amount of time following as you do leading.  

Finding your Alpha means identifying your specific circle of influence.  Finding where you have the capacity to be a leader.   To bring those people and that population truths and information that can impact and improve their lives and then they can take that and will influence their circle with that information.  This creates an Alpha culture that then allows you to make huge impact on an exponential amount of people!

Find Your Alpha:

Bringing this back to training and nutrition.  As a nutrition coach and we provide you with tools and tactics as well as education on things like food quality, and how to navigate eating out, vacations, and holidays, as well as even how to eat for specific results in performance or specific sports.  Now you take that information and follow it and apply it to your specific set of life circumstances making it work for you.

So when your best friends asks what you are doing and why you are eating better or weighing your food. This is an opportunity for you to find your Alpha and become a leader to them.  Continue to grow, and learn from others but in the process identify your influence just as you are being influenced by others.

Find YOUR Alpha and become a force of change.

Making the most of your time at CrossFit Tactical Strength.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Tactical Strength initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.