Life Hack:  Get a coach- save time

Life Hack: Get a coach- save time

Life is busy.  I don’t need to tell you that.  

I have met with hundreds of people who are all telling me that they are trying to get in better shape, better health, look better naked,avoid medical bills, get off of medication or find the energy to keep up with kids of grand kids.  We all want some or most of these things, but there are some things standing in the way. With the folks that I talk to.the number one impediment that almost everyone faces is that…


I hear it through things like:

-Work takes so much time.

-I am busy taking my kids from event to event.

-I don’t have time for me.

-I don’t have time to figure it out.

-I can’t spend x hours in the gym everyday.

-And the list goes on.

More and more I see folks trying to do “Life Hacking” to help deal with being busy all the time.  How can I do more, with less time, less effort etc. ?

For fitness or physical performance the key ‘life hack’ is a coach.

Did you ever notice both actors and professional athletes have coaches?  I know of no faster way to achieve any physical goal than getting a good coach and following their direction.  The more interaction you have with your coach, the faster your progress will be and the better your results. This is why I highly recommend private training to someone who has specific goals and timelines, very specific needs (an injury, ailment or disability), or a highly variable schedule.  

CrossFit PTC is really about Coaching people.  

We coach in class, online and privately (one on one or a small group)

In group classes we coach movement, motivation, fun, and accountability. Our group classes are designed for folks of all levels, and everyone gets a great workout. A coach helps you scale or adjust the workout to your needs and abilities.  I think of it as a sit down meal at an event.  You can choose the chicken or steak, but the general plan is made in advance by someone else so that it will be good for as many people as possible. We build the program for an avatar client and apply it to everyone either in CrossFit classes or Shred.  We often do group nutrition challenges as a way to coach nutrition in a similar group fashion.

Online we coach remotely via programming, measurement, video and electronic interaction.  This can be either individually designed or part of a group. This is great for someone who is gone more than they are here, or are trying to achieve a specific goal, but unavailable for private training.  This individual design will get you to your goals faster than group, but it misses interaction and doesn’t have the same amount of accountability as one on one.

Private training is the full meal deal. The Lamborghini of the fitness world.  It is where you get the full attention of a coach. The focus is on you, your needs and your goals.  It is efficient, effective, individually designed for you, and based on your schedule. Going on a trip?  Your coach plans for that. Eating out? Coach plans for that. Private training is bespoke. Many times it is even more cost effective based on time commitment and you can probably do more in a 40min private training session than an hour group just because it is focused on you.

So how do you know what is right for you?

That is the easy part.  We sit down in a free consultation, look at where you are now, where you are trying to get, your timelines, your lifestyle, your budget and any other issues (health, family, etc).  Together we come up with a plan that is right for you. It might be nutrition training and planning through a group, or it might be some combination of Private and Group exercise class.  You are an individual, and your plan is individual to you.

So, click the link below or call 678-519-2302 and schedule a free consultation.

We have a coach for you.

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Chase Your Goals, not Rabbits

Chase Your Goals, not Rabbits

Here’s why you have a coach:

There’s too much out there. You know you can’t do everything. A lot of it looks–or sounds–good.

I’m talking about diet plans, supplements, workout programs, or even daily WODs.

But you can’t do it all, and trying to do too much will actually set you back. I’m guilty!

Everyone knows about “overtraining”, and we’re all scared of getting injured. But most don’t realize there’s an optimal amount of training to do, just as there’s an optimal amount of food to eat.

Too little, and your progress will be slow. But doing too many workouts has the exact same effect.  Especially if you are not able to recover from them. We choose CrossFit for our group training because it’s a great balance: it’s not too little, and it’s not too much. But even as hard as CrossFit workouts are, many people are tempted to do more: to add a little “recovery run”, or even to do multiple workouts in a day. These are NOT necessarily the path to success for you. More is NOT better. Better is better.

You have a coach. That coach is your filter.

Your coaches are here to tell you what’s optimal, not what’s minimal.

At CrossFit PTC, our coaches want to talk to you every 3-4 months. One on one, in person. We want to put you on the InBody; ask about your goals; review your progress; and then give you the best possible prescription.

Here’s a link to book the goal review. It’s part of your membership!

What we DON’T want is for you to have to guess.

We don’t want you to try fad diets just because someone else is doing them. We don’t want you to drink a gallon of milk a day just because you saw it online (truth: this was a CrossFit fad back around 2011. We didn’t join that one.) We don’t even want you to do what everyone else in the gym is doing, because their program is theirs. It’s not yours. Train in a group, tailor individually: that’s what our coaches do.

You have a coach.

They’re a filter.

Next time you see a workout online and think, “oooooh, that looks spicy! Gotta try it after the 5:00AM class tomorrow!” — ask your coach if it fits your goals. Take it from a banged-up meathead who learned the hard way!

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Stuck in a Rut?

Stuck in a Rut?

Sooo…you feel a little blah, perhaps stuck

It happens, we all hit a plateau once and awhile.  Or, for some reason you missed a week or two and you feel like you are going backwards…

Here are a few ways to get out of that rut.

Sign up for a competition or an event outside the box:  

We have seen it time and time again.  Some outside focus, especially if it is with a team helps you shift focus and buckle down in a new way.  You start to approach training, and working out in a different light. You don’t come in and just get by….you push a little harder so that you can be ready. 

Something like: A CrossFit competition (individual or better yet team), a weightlifting or powerlifting competition,  Spartan, Ragnar, 5K, 10K, etc.

 So…find an event, then book a goal setting sesh with a coach and let us help you chart a plan. (Free- right here)

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Use a Heart Rate Monitor.  

We prefer the MyZone because it is integrated with Wodify, displays in class, and is much more accurate than a wrist (wearable) smart device.

MyZone holds you more accountable and gives the most accurate account of how hard you are actually working in class.  It allows the Coach to help you figure out how to pace, when to push harder, and when to back off. If you want to up your game, get a monitor and measure your effort.  (You also get feedback over the month…kind of hard to ignore the days that have no data!)

Go back to nutrition.

Yep, I said it.  Your nutrition has probably tanked.  It may have been 80-20, but now…its 50-50.   

“If you want top-fuel- type performance, you need top fuel; you can’t just piss into the gas tank.”

Greg Glassman –
 Originally published November 1, 2007 in The CrossFit Journal .

There are a number of ways to get after your nutrition plan.  The first is to start measuring and recording what you are eating by using a tool like My Fitness Pal and a gram scale at home.  After that you can sign up for the next Game Changer Challenge or Nutrition Coaching, or talk with a Coach for FREE and see where to go.  Sign up HERE.

In any case here are some CrossFit Journal Articles that can help you get going.  

CFJ-15   Avoiding Metabolic Derangement

CFJ-21  Zone Meal Plans

Getting off the Crack- Nicole Carroll

OK…the TL/DR is this….

Don’t suffer, don’t wonder, do a free goal setting check in and we can help you chart a course out of the slump.

Free Goal Setting HERE

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The impossible and the whiteboard.

The impossible and the whiteboard.

Have you ever thought something was impossible?  Have you ever looked at a workout and said “No Way” or that will take more than (XX:00 time)?  Have you ever wondered if it was possible to do some movement y times unbroken?


On the 6th of May 1954, six runners gathered at the track at Oxford College in England.  One of the runners was pretty famous locally for setting the British 1500m record at the Helsinki Summer Olympics in 1952, although he had finished in 3rd place.  At the starter’s gun, two of the runners, both named Chris (Chris Brasher and Chris Chataway), provided pacing for the local hero who had been training around his rigorous medical studies.  They ran only 4 laps together for a total distance of one mile. When the time was announced, Roger Bannister had broken the world record with a time of 3 minutes 59.4 seconds, a feat that was thought to be impossible.  His record stood for an incredible 46 days.

As amazing as Sir Roger Bannister’s achievement was(…and it was amazing), what I find spectacular is that his record was broken in 46 days and now (10-8-18) there are at last count 522 American athletes who have broken that record (10 while in High School).  Link  

Why is it that what was once impossible, is now common (although still brutal)?


This is one of the reasons we put scores on the whiteboard (or in wodify). Our minds are incredible things.  Once we see something as possible and not impossible our outlook changes and we stop wondering if, and start thinking about how.  All of a sudden the pain that was intolerable, is almost too much, but we can stand it. It is why we strive together and can often do better with a stronger pack or someone working out right next to us.  


This whiteboard phenomena is why we see such incredible changes in our members’ performance and physical fitness. What we have learned is that high intensity elicits the best response neurologically and hormonally, and ultimately this is expressed in physical adaptation (muscularly and in our energy systems).  One of the tools that we use to get higher intensity is posting scores on the whiteboard. It is not just the pride of accomplishment, it is also the knowledge of the possible.


We use the whiteboard for other things as well.  We track performance records and, like the refrigerator when we were young, it gives us a chance to show our work to those we hold as friends and teammates.  


Roger Bannister died on March 3, 2018.  He was 88 years old. He was a distinguished Neurologist, the first Chairman of Sport England and was knighted in 1975.

Sir Roger knew what was possible and achieved it.


I am not seeing the results (as fast as I want)

I am not seeing the results (as fast as I want)

Hey Coach,   I am not seeing the results (as fast as I want)-

I can tell you a simple way to feel more healthy, and perform better.  It is really no secret, and there are some times when it is a bit more complicated, but most of the time it is pretty simple, although not easy.


But first,  lets talk about you.  You go to the gym and work out hard….  You scale the weights to your current ability and you give it your all.  You are even doing some recovery days (another post) and running a bit (last week) and you even roll out before class to work on your mobility (BTW…laying on a foam before class is not “rolling out”…you know who you are).  But, for some reason things just aren’t working out. I know, it must be the workout programming, or perhaps you aren’t taking the right pre- workout…..or, perhaps you are like the flowers in my garden.


There have been a couple of times where we have planted flowers that just didn’t seem to thrive.  We made sure that there weren’t any weeds when we planted, and we watered, but something was amiss.  That something was our dog Sandy. It seems that she has a place she likes to pee, and that place is in our flower garden.  As long as she is peeing there, it doesn’t matter what we plant. It won’t flourish.


To take the analogy another step Coach Glassman (Founder of CrossFit) has often said that you can try to build a race car, but it isn’t going to run very well if you “piss in the gas tank.”


If you want to be the healthiest you can be…  If you want to live a more productive life… If you want THAT body…. If you want to perform to your highest level you need to address your nutrition.  


The CrossFit nutrition plan is low carb (relative to the Standard American Diet…SAD), higher protein (to support that awesome muscle), and an appropriate level of fat to support your energy needs.  It is not a ketogenic diet. We suggest measuring your current intake by journaling (using My Fitness Pal or similar), determining or estimating your caloric needs and using Zone proportions of your macronutrients to start.  After seeing how things are going for a few weeks you can tweak your intake over time.


So you may ask me…that is great, but what do I eat? We suggest eating a whole, minimally processed diet.  In his trademark article “What is Fitness”. Coach Glassman simplified it like this “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat ”


As I said before for most folks this is somewhat simple, although not easy.  Some suggested resources to get started.



What is Fitness

Avoiding Metabolic Derangement CrossFit Journal 15

Zone CrossFit Journal 21


What is the Paleo Diet


If you need some help:


If you are interested in getting some help, some accountability and body fat testing we are here to help.  We have several ways we work with folks from our Game Changer Challenge accountability game to individualized bespoke nutrition coaching.  

Coach, How can I do better on metcons?

Coach, How can I do better on metcons?

Hey family, starting a new gig.  Answering some questions in a quick/blog style format.  My goal will be to at least once a week put out an answer (or at least my answer) to a question I hear a lot from folks.  If you want your question addressed…ask me.


First question that I hear a lot is about performance on longer workouts, or even shorter ones where someone feels like they get smoked too easily.


This one has a rather simple answer, that you (and I) probably don’t want to hear.  One word.



Yep, absent an injury, if you want to get a better motor you should start running.  I am talking about working up to a 3-5 mile run. Run on your recovery days, or days on the road, or days you can’t make it in to the gym.  If you are one of the chronic over trainers (you know who you are)…then add a recovery run, after the WOD and after you have cooled down a bit.  Work to get this into the 2-3 mile category (an additional 15-25 minutes, but hey you are already over training, right?)


Can you do better with sprints?  Yes.

Can you do better with working on the assault bike?  Yes.


However, one of the easiest and biggest returns will be spending a couple to a few days just enjoying the outside and running.  It will help you recover. It will help your mind because you aren’t competing with anyone, and it will help your performance on those long workouts because you are building the aerobic engine.