Things begin to become clear.

Today I turn 31 years old. Exactly one year ago today, I was traveling and coaching seminars in Finland! The last year has been a whirlwind of great times and experiences with great people.

I feel very fortunate to be where I am with the people I am with. I have learned many valuable lessons over the years; this year seemed to be especially full of learning moments, life lessons and opportunities for growth. Some things that were reinforced for me this year:

1) Family is the most important thing in the world. My Mom, Dad and two sisters are and will always be there to support me and fight for me and the ones I love.

2) Friends are a close second. True friends. The ones who will support you through the good times and the bad. The ones who will venture out into the unknown with you – who will board the ship to the New World, though it’s only still a myth in the mind.

3) You have to look out for your family and your friends. No one else will. You’ll find out who these people are when it’s time for you to take charge of your life and make your own way.

4) Live from a mindset of abundance and love. Not scarcity and fear.

5) Start before you’re ready. There will always be excuses why you shouldn’t or why you can’t. The more afraid you are of doing something, the more sure you can be that THAT is exactly the thing that you should be doing. The worst that happens is you fail. The best that happens is that you succeed.

6) Everyone is scared shitless. That’s not the point. The point is to take action and move with decision. In college, me and the other goalkeepers had the expression “hesitation kills”. Whether you succeed or fail – do so at 100 MPH. You’ve only got one life – do it now.

7) Every moment is an opportunity to choose. Light or dark, happy or sad, positive or negative, love or hate, goodwill or ill-will, action or inaction, caring or indifference, connection or disconnection, interest or disinterest. Choose light, happy, positive, love, goodwill, action, caring, connection and interest. It will fill you up and attract the same from others – it will inspire those around you and become a force for change.

8) Be authentic. With yourself and with others.

Week 11 Training: 14.10.13

A. 5 Rounds, @ Warmup Pace:
-(7-Rep) Dip Matrix – On Boxes
-7 Strict TTB
-(7-Rep) Goblet Squat Matrix @ 24/16

B. 4 Rounds, Not For Time:
3/3 Shoulder Rolls w/ Strict Pull-up
3/3 Common Lunge Matrix w/ Clockwise Rotation
3/3 Common Lunge Matrix w/ Counter-clockwise Rotation

C. EMOM x 20 Minutes:

Odd: 12 Burpees
Even: 48 Double Unders


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11 comments on “14.10.13
  1. Ryan Schultz says:

    Congrats again. Proud of you man.

    Happy 31st Birthday too!

    Ryan Schultz @ryryschultz KillCliff Inc. C. 817-313-7594

  2. Todd says:

    Happy Birthday COACH!

    A) Done
    B) Done
    C) DONE – Subbed out DU for 15 Russian swing 32kg

  3. MarkB says:

    Left shoulder felt good today.

  4. Morgan says:

    a), b), c) – Done, done and done

  5. Chad Fisher says:

    A) B) C) Done

  6. ben says:

    Happy Birthday Coach!

  7. Stacy says:

    Great words coach, and great workout today.

    AB&C done – subbed pushup matrix for dip matrix because my shoulder is still buggin’.

  8. Brandon Mayernik says:

    A. Done
    b. Done
    c. Done – felt good. Went a little fast on the first 10min. 11-20min felt much better. 25-30 sec for dus. 30-35sec for burpees

  9. echopatient says:


    A. Done
    B. Done.
    C. Was groovin’ until round 16. Then: woof.

  10. Alyson says:

    Happy Birthday!

    A-C Done

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

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