Your Language: Help or Hindrance?

22 Feb

Here is a thought, a quote, and a piece of training to consider this weekend.



Your internal and external dialogue are frighteningly powerful.

“I’m not prepared.”

“I don’t know if I can do this.”

“I blew up here last time.”

“I’m not that fit.”

If you use language like this, don’t expect a positive outcome.

If you want to succeed, if you want to achieve something worthy, challenge yourself to “not say anything that makes you weak.”

Focus on speaking words that make you strong, capable, and confident.

Watch what happens. 


“Stop saying those things that make you weak and ashamed. Say only those things that make you strong. Do only those things that you could speak of with honor.”

-Jordan Peterson


CrossFit Quarterfinal Prep Events


[Gymnastic Muscle Endurance Test]

5 rounds for time:


12 Alternating Pistols


*15 min time cap


[Power Test]

2:30 min AMRAP:

18/21 Calorie Row

15 Thrusters @ 95/135

*in remaining time:

Bar Facing Burpees

-rest 2:30 min-

2:30 min AMRAP:

18/21 Calorie Row

15 Thrusters @ 95/135

*in remaining time:

Bar Facing Burpees

*Score is total burpees


These two events come from the final day of the first quarterfinal simulation I gave to a cohort of my athletes. I wanted to highlight the differences between the two tests to show how important it is to ask yourself, “what is the dose I want from the test?” 

If we start with that question, it becomes easier to select the appropriate time frame, movements, ordering of the movements, repetition ranges, and where we want to place it in the grand scheme of the simulation.

Part of these decisions will be guided on what we hypothesize will be the test to come at the quarterfinals this year. Since it could change from previous years, it’s always a roll of the dice.  

Give these tests a whirl. Pay attention to the following few items:

  1. The fatigue points in the tests for you
  2. The overall “feeling” of the tests
  3. The cadence and how they differ
  4. The recovery time after each of them

If you have the requisite ability to express both of these tests correctly, there ought to be a clear distinction between the both of them.

The Crafting Fitness Podcast

Episode 17: The Last Coach You'll Ever Need with Michael Bann

Today I’m honored to be speaking with my colleague Michael Bann.

For the past 15 years, Michael has been deep in the trenches of coaching. 

In this episode, I wanted to pick his brain on his coaching philosophy and how he’s changed his mind on movement and coaching movement over the years.

The areas we covered were the following:

  • “The last coach you’ll ever need”
  • How his perspective on movement and movement asymmetries have evolved over the years
  • Saying “no” more often and how he teaches this to his clients
  • Learning to create space for clients to become more aware of themselves allowing them to upgrade their own understanding
  • Why coaching is an investment in yourself
  • Why a coaches job is to call people up and make them better

Below you can find the links to the books he mentions in the podcast along with how you can get ahold of him if you are interested in working with 1:1


When the Body Says No: Exploring the Stress-Disease Connection

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

Sensitive Nervous System

The Divided Mind

Contact Michael:

Email -

IG - @coach_michael_bann

If you enjoy this episode, please like and share it with others as it helps us build our reach and be able share more great content with the public.

Click here to give it a listen.

Please help us out by rating and sharing a review on the podcast app. Thanks!


Coach Sam Smith

CrossFit® is a registered trademark of CrossFit, Inc. Big Dawgs' uses of the CROSSFIT® mark are not endorsed by nor approved by CrossFit, Inc., and Big Dawgs is in no way affiliated with nor endorsed by CrossFit, Inc.

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