Category: Uncategorized

Building on top of last week’s blog post on finding the right jump rope for you, this week I will be focusing on how you can use a jump rope to improve your running technique. The connection may not seem obvious at first, so let’s break down the concept into parts you build upon. Review Of [...]

Chances are that prior to joining a CrossFit affiliate, the last time you touched a jump rope is elementary school. That’s too bad, as the jump rope is a fantastic and underrated tool that should be included in any athletic training regime. A jump rope doesn’t take up space in your house/garage like a squat rack or [...]

At CrossFit Hampton Roads, we already know that CrossFit is the best all-around strength and conditioning program that is accessible to everyone. Did you also know about the sport of CrossFit? Every year, the best athletes worldwide compete at the CrossFit Games to find the fittest male, female, and team on the planet. Athletes are [...]

https://youtu.be/ZXJbhvmiSlM “Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus..” In this episode, share my recent experience guiding a team in a focused conversation to complete a designated task. If you are in a position to lead a team to success, be sure to [...]

https://youtu.be/TzqcTqMVam8 “Your strongest muscle and worst enemy is your mind. Train it well.” In this episode, I pull in some of my CrossFit L3 study material to draw correlations between forging a strong mental game in the gym and the workplace. Sometimes the area we need to work on most is between the ears. This [...]

https://youtu.be/b6Ji2WppdCQ “Change is inevitable, and the disruption it causes often brings inconvenience and opportunity.” In this episode, I reflect on my self-diagnosis of being a disruptive leader. Change can be good, but remain cautious on your approach else you’ll be so far away from leading your team that you’ll be by yourself. The Cons Don’t [...]

https://youtu.be/oiQL3n22ECs “The whole is greater than the sum of its parts.” In this episode, I share how each of my three places molds my leadership style. Each place is important for different reasons, but combining them creates a powerful foundation that I can always rely on. My place of family - As the old saying [...]

https://youtu.be/icsXivLstKs “A mistake at least proves that somebody stopped talking long enough to do something.” In this episode, I share my recent failures as a Colonel that I should’ve known better than to not repeat. I’ve made similar mistakes early in my career, and the simple remedies for each mistake still apply at the current [...]

Fanny Pack, check. Wu-Tang shirt, check. Crisp Nikes, check. Microphone, chiggedy-check. .The lab has been COOKING lately brewing up some new Constant Elevation material, and I flexed my creative muscles to draw my likeness in that OG Peanuts style If you haven't already, be sure to subscribe to my podcast and my YouTube channel to [...]

The wait is over...my new book "No Pressure...But Don't Mess This Up" is now available for pre-order! “No Pressure...But Don’t Mess This Up” is my personal take on leadership after successfully serving twice as an Air Force squadron commander. I share my thoughts and insights on how to approach the arc of a tour as [...]