Black Friday Math

Some simple math for you black Friday shoppers –

40 inch TV – Regular price = $299. On Sale = $198. Savings= $101.
If you go and camp out 12 hours before you save $8.41/hour (just above min wage). If you camp out 24 hours before you save $4.20/hour. If you are one of those that will go out on Monday you’ll save $1.40 for each hour spent sitting in a parking lot in the cold. If you are already out there it’s $1.05/hour.

Ask yourself – What is your time worth? I’m willing to bet that your child, husband or wife would much rather have that time spent with them than have that new TV set. Anyway, food for thought.

Surround Yourself With Positive People


The GORUCK Challenge: A Review

go·ruck [verb go + verb ruck] noun ruck is short for rucksack (aka backpack), it’s also a verb: to ruck is to move with a rucksack, and implies action, energy, and purpose.

On June 1, 2012, some friends and I lined up to participate in the GORUCK challenge in San Francisco. Little did I know that this event would be a life changer for me. The event is described by GORUCK, LLC. as “8-10 HOURS. 15-20 MILES. GOOD LIVIN’.” If you look at most of the reviews, they are vague, shrouding the event in secrecy. I’m not going to spoil it for you either. There are many rumors out there. Some true some not. I can neither confirm or deny them. Here is what I will tell you. 

GORUCK is made up of Spec Ops personnel. Originally , they put the challenge together for the purpose of testing the high quality ruck sacks that they manufacture in Bozeman, Montana. It has turned into a challenge like no other available to civilians. 

Here is the GORUCK challenge in short:

You complete a 15-20 mile adventure with a group of like minded individuals led by experienced cadre (a nucleus or core group especially of trained personnel able to assume control and to train others). Along the way you are challenged mentally and physically to accomplished goals that can only be achieved by team work. 

Is it hard? HELL YES! Can you do it? HELL YES!

I trained as I normally do at Crossfit but doing all of my WODs with a weight vest that started out at 20lbs and increased to 35 lbs. Physically preparing is a necessity. They say it’s 90% mental and I tend to agree but am still sorting through that in my mind. What I can tell you for certain is that finishing and earning the GORUCK Tough patch and becoming part of the GRT family is 100% worth it! I’m proud to have been a part of class 177. 

So Live Your Life….

Im somewhat of a quote collector. Here is a poem from Tecumseh that inspired me. If you have not yet seen Act Of Valor, I encourage you to do so.

“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.”

~ Chief Tecumseh (Poem from Act of Valor the Movie)

How Are You Doing On Your New Year’s Resolutions?

So January is half way over. I did some research and found that only 75% of people make it past the first week on their New Year’s resolutions. 46% make it past 6 months. How are you doing on your goals? Are you on track? Great!

Have you slipped? Decided that you’ll start again when the next month starts or after a certain event? Then it’s time for some tough love my friend. That’s called procrastination. You can justify it in you mind any way you want. The bottom line is that until you start and stick with your goals you’re not getting closer to them. Life happens and there is never a optimal time to make life changes. It’s not always easy, that’s why they call it “putting the work in”. Just do it. Picture your goals and recommit yourself. Start today not tomorrow. You’ll be happier down the road if you do.

Reaching Your Goals

Many of you have resolved to do great things in 2012. I applaud you for striving to work harder to make yourself and your life better. In addition to working harder, I believe in working smarter. When it comes to goals, keep the old S.M.A.R.T. formula in mind. Make sure that your goals are:






Plan Your Work. Work Your Plan.

By writing down goals and making a specific plan to get there, you are now far ahead of most who make general New Year’s resolutions. Now work your plan and make it happen.

The X Factor

Most people have something holding them back from reaching their potential. It’s fear. The flinch. Julien Smith has put together an excellent downloadable short book entitiled The Flinch. Best of all it’s free! You have no excuse here. Download it today! It’s a game changer.

The Flinch by Julien Smith

Real Men

I saw a post on twitter a last week asking “What ever happened to real men?” It got me to thinking and although it may be a little off my normal topics, I realized that I had some things to say. First of all, real men still exist. Just visit a local crossfit or to see evidence. 

I think it’s clear that the skinny jean wearing crowd are generally not considered real men. So I’ll skip that group.  There is a group that “THINKS” that they are real men but I beg to differ. 

Here is the profile – May be fat, lazy and/or  lacking skills. Often a poor dresser. Lack game.  They often like to poke fun at real men things because they cannot or are to lazy to do them. No doubt you’ve met some of these guys.

Real Men

1. Barring any physical disability they should be able to get off of the sofa with out the aid of their hands. 

2. Have seen their penis in the last year.

3. Can build stuff.

4. Can survive in the wild.

5. Can defend themselves.

6. Are well read.

7. Can cook ( you don’t have to be a gourmet).

8. Have the respect of their peers.

9. Are honorable.

10. Keep their body and mind in good functional shape. 

11. Treats others with respect, even if they can be of no possible use to them.

Sound Mind In Sound Body

MENS SANA IN CORPORE SANO – Sound Mind In Sound Body

This is the motto at Riverside Military Academy. It’s where I attended high school and it’s where a great part of who I am was forged. Business brought me back to North Georgia last week and I had the opportunity to drop by and help with wrestling practice.

The visit reminded me what the school strives to produce in young men and how their motto is perhaps the most concise statement of what we should all strive for – A sound mind in a sound body.

Sound Mind

1. Remove Stress

2. Exercise Your Mind (Read, Learn, Think)

3. Get Proper Sleep

4. Have A Close Connection With Family, Friends and Loved Ones

Sound Body

1. Train Functionally

2. Don’t Over Train

3.  Fuel Your Body Properly Through An Ancestral Diet

4. Practice Mobility (Yoga, Mobility WOD, ETC)


It’s a motto that I’ll think about more now in my training and in my life. I encourage you to adopt it too. Ask yourself in your training, eating, learning, and life…is this helping me accomplish a sound mind in a sound body?

Getting A Handle On Stress

Stress. It’s well-known that’s it’s bad for you. Bad for your health, bad for your relationships…just plain bad. I’ve had “Don’t Sweat The Small Stuff…” by Richard Carlson and “The Rhthm of Life” by Matthew Kelly  out on my desk for several weeks now as a reminder that I need to write about this subject. It was this morning, while waiting for a client to arrive, that I read Robb Wolf’s post “Paleo is EXPENSIVE!!!“, where Robb brought up a section in his book called ” Do you own your stuff or does your stuff own you? That was the final jolt that told me…get to it!

Stress comes from many sources including work, relationships, financial pressure and consumerism. The modern world demands a lot of us. Many work in jobs that are high stress or that they just plain don’t like. To you I say consider your career choice. It may not be responsible of you to just up and quit, at least not without the proper savings and a plan. You must ask yourself though…if you hate your job then what would you like to do? What do you have to do to get there? Stop daydreaming about it and set about a course of action.

Social and work relationships demand more of us these days because of technology. We are always expected to be available to work, friends and family via text, twitter and facebook. The quality of many of these relationships has diminished due to technology. We watch TV with our family instead of communicating. As humans we need to interact with other humans…and not via a social network. Make an effort to turn off your phone to spend time with your family or friends. TV is fine,but not all the time. Turn it off and cook together, play a board game, go camping.

Financial Stress. We live in a difficult economy. Many are struggling and without jobs. If you are fortunate enough to have one then don’t go out and create problems for yourself. Do you need a brand new fancy car every two years? Do you need a new outfit every time you go somewhere? Can you pay for it in cash and still have money left over for and emergency? Robb Wolf said ” Do you own your stuff or does your stuff own you?” Matthew Kelly discusses this thoroughly in his book “The Rhythm of Life”. He states that many people buy stuff to make them happy. They think that pair of shoes is the answer to their problems…if they could just have those shoes then life would be grand. Then they buy them and guess is still the same. So they set their sites on another material good. It’s a vicious cycle. Read this book…or at least watch Fight Club to learn a little about the evils of consumerism. Let’s be clear, I’m all for making money and having nice things. However, you only need so much. One of the biggest things I noticed since getting in good shape and good health is how much less that stuff means to me. I’m happy with me. I don’t need stuff to make me happy.

Here are some tips to improve your stress levels and your life

1. Don’t Sweat The Small Stuff (and read the book too!)

2. Evalutate your job situation

3. Spend some quality time with family and friends

4. Spend some quality time with yourself (Meditate, walk or sit in a quite room for at least 10 minutes per day)

5. Stop buying things needlessly

6. Don’t be a slave to your phone/email

Get Out There And Play !

Play ball, frisbee, Marko Polo, hide and seek. Hell, when is the last time you played a game of tag? It’s more fun than you remember! Play is good for the mind, body and soul. Get out there and Play!