Do you write down your schedule or just wing it on the daily? For those of you that do, have you ever done the math on how much you actually need to workout?

A one hour workout takes 4% of your day.

In that perspective it seems like such a minuscule thing right? The crazy thing is, that’s not the toughest part to get through, it’s the other 96%. Nutrition, hydration, stretching, and also adulting are the big obstacles you need to conquer.

So the real question is what are you doing with the other 96%?

Seriously, have you ever seen a baby squat?

It is perfection.

Upright torso. Knees tracking the toes. On the heels. Up & down in a damn near straight line.

It is a beautiful thing. Partly it’s because they are so weak (not much muscle built up when you’re born!), but these are a reflection of natural movements. We didn’t make up these exercises, it’s embedded in our DNA.

If you haven’t seen a baby squat, go find one (preferably one you know, ha!) and tell them to pick something up.
Then try to mimic them, so you too can squat like a baby again.

Is it grey hair?
Is it brittle bones?
Is it eating jello and pudding everyday?

It’s none of those things because most of the time we can make those better.

It’s when you stop trying to fight to improve your quality of life. We can’t teach someone how to work hard and keep on moving forward, even if it’s only a step at a time. But we can teach them how to squat safely and eat a little better at a time.

The ultimate goal for most of us at the top of the pyramid of fitness isn’t sport, it’s life.

Being able to run, jump, squat, play with your grand kids, and hike up a mountain if you wanted to.
Basically not letting the physical side of things limit you to the fruits of life.

The man himself, Greg Glassman (we call him Coach) has an elegant way of putting this.
“This stuff is for anyone, but it’s not for everyone.”

It’s never too late to get moving.
So how old is too old?
We guess it’s only when you think you are.

Nowadays we focus so much on the negative things. 

“What didn’t I get done today?”
“How much did the other person do?”
“Geez, I only did 45 lbs. today…”

First off, 45 lbs. is still 45 lbs. so be proud of whatever weight you’re moving! 

Gratitude is an important aspect in our lives. Especially if you’re a Helper

Gratitude is even more important to practice on yourself. Enter Bright Spots. 

I want you to search for something you did RIGHT today. If you’re like me, some days it might be extremely difficult to see how the heck there’s a bright spot in your tornado of a week, but there is. 

These literally light up our day and our path to the next accomplishment. So I challenge you to illuminate your life with Bright Spots.

Proper’s doors have been open going into 9 years now and it’s core values haven’t really changed.

One of them, is helping the community. We have created this amazing community of fit individuals to be able to give back to others in need or fight for causes that we believe in.

Here are a couple of causes we’re proud to have helped;

We’ve created this box as a home for many to get healthy and fit, but it’s bigger than barbells and burpees.

It’s a platform to Help First.
Have a beautiful day! Back to helping.


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Fitness is an amazing thing for our health. We think of it most of the time as looking better, but there is a ton going on inside your body that benefits from working out to any degree.

If we look at it as the continuum above, the fitter you are, the farther from sickness you become.

Therefor what we are doing is building a buffer between good health and sickness. Even if we we’re to get sick, it would take us longer get into sickness than someone who wasn’t in fact, fit.

There are a couple well known CrossFitters who’ve gotten into accidents, and also people that we’ve worked with who have some kind of condition that makes them ill. Guess what the doctors said? “If you didn’t workout” you’d be way worse than this.

We’re building a buffer from sickness, one rep at a time.


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Motivation is a crazy thing. Like we talked about before Big Mo’ is a huge aid in keeping us going, but there are two types and two places we fall into during our health and fitness journey.

Extrinsic Motivation – Outside factors (friends, society, bonuses) that influence us to keep working hard.

Intrinsic Motivation – Internal factors (Drive/Grit, Interest, Personal Satisfaction,) that influence us to keep working hard.

In the beginning motivation is intrinsic. It’s Sunday night, you’re eating a bag of chips, and you want to lose weight, be happy, and get healthy. As you go through the gym, what makes Proper so “sticky” is the extrinsic factors. Awesome coaches. Amazing friends you meet. Cool workouts.

But there is a trap here. As you start rolling into 1,2, even 9 years into CrossFit, you can get too comfortable and rely on others for motivation to grow and do better.

Sorry to burst your bubble, but it all comes from you.

You are responsible for;

  • Eating correctly
  • Doing your mobility
  • Going as intense as capable that day for the workout
  • Learning and practicing new skills

It’s not the gym or your friends or what cycle the moon is on, it’s all you.

Don’t fall into the trap.
3-2-1 go!


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Lace up the shoes. Plug the earbuds in. Hit the pavement.
This is a sure way to get in a great workout and a way to work on overall fitness.
But running by yourself versus a buddy is a sure way to get an even better workout. The push you get from having accountability and a little competition trumps any power song on your iPod.

The real question is Your Pace Or Mine?
Who’s pace is better? The even better question is how do you determine which is better?

We know the higher the intensity, the greater the results. We also know there isn’t a right way to fit. The key here is you have a pace. If you’re just  standing still, that’s the only way we know you aren’t getting anywhere.

So your pace or mine?
Who knows, but get started.


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You might know him.
You might even be friends with him now and not even know.

Shoot, you might breakup with him like I do, then get back together thousands of times. Big Mo’ is like a terrible relationship in that aspect, but he really is give for you.

So who is Big Mo’?
Momentum.

Hard to find, but once he get’s going he is HARD to stop! So how do you find Big Mo’?

You don’t.
He’s created by hard work, consistency, and almost a blind faith that he’ll pop-up out of nowhere.

Need Big Mo’ for your job? Take some action or Help First (Help someone get what they want).
Need Big Mo’ for your fitness? Find a routine and commit to it.
Nee Big Mo’ for your Nutrition? Throw the junk food out in your house and find a Coach.
Need Bi Mo’ for life? Write down your goals that you want out of it.

The key here is taking small steps that turn into huge strides. If you do this you’ll run with the best of em’!


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We’ve all heard the saying “Rome wasn’t built in a day”. This is a great analogy for our health and fitness and it requires two huge cornerstones.

Discipline and Patience.

Discipline is sticking to the program even when you don’t see progress.
You can go a day eating healthy, then look in the mirror the next morning and not see progress. We don’t know anyone that has, ever.

Patience and Discipline multiplied over a month, two months, or a year, that’s how Rome (losing weight and gaining muscle) get’s built.


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So you’re in the room with two zombies. One zombie is diet and the other is working out. If you kill one zombie, do you still have a problem?

Of course you do. You still have one zombie trying to eat your brains. The same goes for your health. If you only focus on working out but still eat terrible are you really getting healthier?

Nutrition is a key component to improving your body composition and how you look. Focussing only on your exercise routine will help you make performance increases, but you may not see the physical changes that you are hoping for.

You can’t outwork a poor diet.


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Water accounts for +50% of your body. It has thousands of functions like;

  • Transporting nutrients
  • Hydration
  • Body regulation
  • Lubricates joints
  • Waste Removal

The list includes all super important functions for health and fitness. Since you’re trying to get healthy, you NEED to be drinking H20! Here are a couple actionable tips for you to get your ounces in.

  • Drink at least half your bodyweight in ounces, the more the better.
  • Right when you wakeup, drink a big cup of water (even before coffee, we know!)
  • Keep a refillable bottle with you. These are pretty cool
  • At a party, keep your water in your right hand. It stops you from picking up so much food!
  • Set a timer every hour and drink some agua!
  • JUST DO IT!

With al this hydration there is one terrible side affect we didn’t talk about.
You’ll be visiting the bathroom quite a bit and feel like a water park.
But we think the benefits outweigh the potty break.

My grandma fell and broke her hip a while back. Typically, people can recover from it and get moving again. A lot of the times they can’t and end up wheelchair bound, just like my grandma.

A simple function, sitting to standing, diminishes the quality of life of a person tremendously. We claim fitness should be functional and it is. What is that sit to stand task that seems impossible to someone of old age?

It’s a squat.

What we do almost every day in the gym. The goal here is to keep that capacity of the squat to sustain our quality of life all the way until we do die.

So let me ask you this, are you doing everything you can to do that? For those of you who haven’t started working out, just move. For those of you who do already workout, you need to work on your recovery and mobility. The key here is, do SOMETHING!

Working out and taking care of nutrition builds strong bones.
Strong bones don’t break as easily.


We are starting a Masters Class 6 Week Class (Over 50 year olds) if you’re interested, shoot us an e-mail Christian@crossfitproper.com


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I was at a killer coaching training this past weekend. We talked about everything and it reinforced why everyone needs a coach.

Our friend and mentor handed a pencil to everyone. It had a simple message on it.

I am enough.

If you think about it, a pencil is amazing. It has lead to write. It has an eraser to remove mistakes. But when you first get it, it’s dull. It can’t live it’s purpose, until you sharpen it. Yet it is enough. It has everything it needs inside.

Like that pencil, you are enough.

You have everything you need inside yourself to reach whatever minuscule or audacious goals you have set for yourself. Weight loss. Building Muscle. Running your first mile, ever! You already have enough to complete anything life throws at you, you’ve just got to sharpen your “pencil”; could be in the form of nutrition, exercise, and knowledge. Whatever it is, go write your story.

You are enough.
Now go sharpen that pencil.

And when you reach your goals, use it to cross them off your list.


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When we think of the word coach, we typically think of sports, but did you know there are also coaches for a plethora of different things in life? Literally, there are Life coaches, but there are also speech coaches, career coaches, business coaches, relationship coaches, etc.

It sounds funny, but everyone needs a coach.

Now before you ask yourself why or think you don’t need one here’s what a good coach consists of; Part friend
Part Coach
Part Kinesiologist
Part physicist
Part die-hard fan.

They are there during the highest highs and the lowest lows. When there’s a problem, they find a solution. And you work together to reach your goals. They provide two MAJOR pieces to the puzzle.

Knowledge and Accountability.

Whether you lack what you need to do to lose weight and build muscle (knowledge). Or just need someone to slap the cupcake out of your hand (Accountability), a Coach does both.

We even have a Business Coach, Two Brain Business,
Because at the end of the day, everyone needs a Coach.


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My parents taught me about priorities at an early age. But the biggest one wasn’t what you’d think.
It wasn’t education.
It wasn’t my family either.
It for sure wasn’t how to do a load of laundry.

Priority number one was myself.
Because if you aren’t taking care of your own;

Health
Happiness
Passions
Self Esteem

How are you going to care about anyone else’s?
A great start to this is fitness and nutrition.
Working out is good for you.
Endorphins are real.
Eating processed food makes you sick.
Eating meat and veggies makes you well.

Make priority number one yourself.


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Ever walked into a dark room looking for the light switch?

Sometimes smack it on right on the first try. Other times it feels like you’re in the creepiest, darkest room ever and you’ll never get out. We’ll admit, fitness is like this, 99% of the time.

You show up everyday. Work hard. Sweat a ton. But that light switch doesn’t flip on.

Getting that chin over the bar.
Or even higher, on top of the bar for a muscle-up.
Whipping yourself a thousand times with a jump rope.
Losing weight.
Shoot, even just figuring out how to squat Proper.

It seems like a dark room and you’re searching for that switch.
Then all of a sudden it flips on.

You can see the whole room. The possibilities. The Progress.
But guess what? There’s another door to open right on the other side of the room.

Keep working to turn the lights on.

Fitness embodies a huge amount of activities. From the Tour de France to Mr. Olympia. The CrossFit Games to Tough Mudder Championships. Fitness gets tested all around the world, but who and what is truly fit? 

We’d like to argue that fitness is about who is the most capable across a broad spectrum of tasks.

We have 10 general physical skills; speed, power, coordination, agility, accuracy, balance, strength, flexibility, endurance, and stamina. These all should be tested for fitness in our book, not lopsided one way or the other like most tests of fitness.

Can a bodybuilder run a marathon or even a 400m? What about a marathon runner, can they deadlift double their bodyweight? How about a professional arm wrestler? There isn’t a right way or wrong way. But there should be a standard to see who is the most fit. Especially for those of us just trying to be healthy, what we need is everything, including good health markers like low blood pressure and high muscle mass.

If you noticed, we never even talked about shredded abs.
That’s just a byproduct of fitness.

What is fit to you? 


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“This diet really suck, the food is boring, bland, doesn’t taste good…”

We’ve heard this a ton from people that have fallen off the diet bandwagon. We’ve even experienced it ourselves.

When we come to terms that we need to clean up our diet for Summer or because our doctors told us we are pre-diabetic, pre-high blood pressure, or a heart attack waiting to happen, our taste buds should probably be the least of our worries. Our health, our wellbeing, and being able to see our kids have kids should trump any of this boring nutrition you’re trying. 

We’re coming from highly processed, high starch, and high sugar foods to meat and vegetables. We’ll be the first to admit it, not fun at all, ditching the cereal and bread for asparagus and spinach. Unless you know how to cook up some fire in the kitchen like Chef Gordon Ramsey, food and life might seem a little, well bland.

Get over it.

Whether you’re 16, 25, or 42 years old, you’ve been eating food that tastes good your whole life and it’s got you to this point if you’re unhappy with how you feel and/or look. Forget about the taste and think about the results you’re going to get. Think about your health. Think about you adding another 10 quality years to your life! 

The cool thing is that you can add spices and flavors to make eating healthy a habit and actually enjoyable. Our best additive? Fitness. Cause who wants to eat a burger then go run a mile and do some pull-ups only to yak it all up again? Nobody. Soon the foods you thought were bland will help you feel better, look better, and perform better.

You’ve been eating for pleasure your whole life.
Maybe it’s time to start eating for health.


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What’s the right way to your goals? Before we had ALL the wisdom in the world, we would say CrossFit is your answer (how naive of us?) . Let me be the first to tell you that there really isn’t one…. 

There are a couple of differences though. 

More efficient. 

More effective. 

More meaningful.

More fun. 

I left the last one because I think it’s the most important. If you’re not happy, why do it? 

CrossFit. Bootcamps. Zumba. Body Building.  Running.

There are a thousand ways to lose weight and build muscle, the real question you need to ask yourself is what do you enjoy doing? Hopefully it’s CrossFit because thats what we have fallen in love with, but if it’s not that’s totally ok!  Once you answer that. Go do it and thank me for your sanity later. 


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