HWPO

1. Hard Work Pays Off (HWPO)

So what I’m telling you is something you’ve already heard but may not fully understand: Hard work pays off.

Commitment is key. After the disappointment of the 2015 CrossFit Games, where physical and mental mistakes cost him the win, the author faced a choice: quit or commit fully. He chose the latter, deciding that every decision would be filtered through the question: "Will this help me win the CrossFit Games?" This radical transformation of mindset, prioritizing a singular goal above all else, became the driving force behind his unprecedented success.

Beyond talent. While natural athleticism was a gift, it wasn't enough. The author had to dedicate himself to relentless, often solitary, training in every facet of fitness – weightlifting, gymnastics, running, swimming, rowing, strongman. This meant waking up early, enduring grueling workouts, and structuring his entire life around the demands of the sport, demonstrating that sustained effort is the true path to mastery.

Worth the sacrifice. The path was difficult, involving physical pain (like flipping a 560-pound Pig until his hands were X-rayed) and significant personal sacrifice (missing social events, restructuring his life). However, the rewards extended beyond titles and records, encompassing meaningful relationships, travel, financial security, and finding a supportive community, proving that the dedication was ultimately worthwhile.

2. Technique is the Non-Negotiable Foundation

For my first five years of weightlifting, every part of my training was focused on technique.

Early lessons. The author's weightlifting career began with a relentless focus on perfect technique, starting with just a broomstick. This repetitive, seemingly slow process built a crucial foundation, teaching him precise movement patterns for lifts like the snatch and clean and jerk. He initially hated it, wanting to get strong quickly, but later realized its immense value.

Efficiency under fatigue. This early technical mastery paid off immensely in CrossFit. The ability to adjust technique based on weight and fatigue – cycling light weights quickly or performing slow, efficient singles with heavy loads – became a significant advantage. Perfect form also ensured he consistently met movement standards, avoiding costly "no reps" in competition.

Avoiding bad habits. Coach Polakowski's insistence on perfect form from the start prevented the author from developing bad habits that are difficult to correct later. This included common errors like lifting the shoulders too soon or pulling with the arms before the legs are fully extended, highlighting that building a solid technical base is essential before adding significant weight or intensity.

3. Relentlessly Attack Your Weaknesses

Consistency beats specialization every time, which is why I’m always saying that I train my weaknesses.

Identifying gaps. After the 2015 Games loss, the author created a list of his weaknesses: inability to sprint, poor swimming, weak deadlift, panicking under pressure. He realized that while he had strengths, his weaknesses were what truly limited his performance and placement in a sport testing broad fitness.

Seeking expertise. To address these gaps, he actively sought out coaches and experts in specific areas, such as powerlifting legend Chad Wesley Smith for his deadlift and endurance coach Chris Hinshaw for running and rowing. This humility to admit limitations and seek external help was crucial for targeted improvement.

Turning weaknesses into strengths (or at least competencies). Dedicating significant time and effort to these weaker areas, often to the exclusion of other training, allowed him to make substantial progress. For example, daily rowing for a year or focused deadlift programming transformed liabilities into areas where he could perform competitively, demonstrating that consistent work on what you're bad at is key to becoming a well-rounded athlete.

4. Build Your Engine: Endurance is Foundational

If I wanted to even think about using my strength, I had to build a foundation of endurance.

Humbled by cardio. Coming from a weightlifting background with minimal cardio, the author initially struggled immensely with CrossFit's metabolic conditioning workouts. His first experience with "Grace" (30 clean and jerks) left him in severe pain and unable to complete reps he could easily lift in isolation, highlighting that strength means little when your heart rate is through the roof.

Targeted endurance work. Recognizing this critical weakness after the 2013 Regionals, he committed to building his aerobic capacity. This involved mastering fundamental movements like rowing, running, and eventually swimming, often through high-volume, repetitive training like rowing 5,000 meters daily for a year.

Strategic advantage. Developing a strong endurance base allowed him to control the pace of workouts, recover more effectively between movements, and push harder when needed. The ability to maintain composure and efficiency under fatigue, even in events he wasn't naturally gifted at like the marathon row or run-swim-run, became a significant competitive advantage.

5. Speed is a Mindset Applied to Everything

In that way, speed isn’t just how fast you can run 100 meters or do butterfly pull-ups. It’s a mindset that you have to apply to everything.

Beyond sprinting technique. While improving his running form with a track coach was essential after the 2015 Games, the author realized speed encompassed more than just locomotion. It involved optimizing every transition and movement within a workout, no matter how small.

Efficiency in transitions. This mindset extended to seemingly minor details, such as the most efficient way to load a strongman yoke (loading back plates first) or positioning his hands precisely for burpees to minimize wasted movement. These small time savings, accumulated over a workout, could be decisive in competitive settings.

Calculated risks. Applying the speed mindset sometimes involved taking calculated risks, like using a push-press technique for kettlebell jerks or finding loopholes in movement standards (like touching rings with the back of his hands on burpees). While these could occasionally result in penalties, the potential time savings were often worth the gamble, especially in short, high-intensity events.

6. Coordination Requires Breaking Down Movements

If you want to develop your coordination, the Flight Simulator is a great place to start because it trains your hand-eye coordination and your timing.

Natural talent isn't enough. While possessing natural athleticism helped him pick up many movements quickly, the author still faced challenges with coordination-heavy skills like double-unders. He had to break down complex movements into smaller, manageable drills and practice them relentlessly.

Progressive mastery. Learning skills like pull-ups, handstand push-ups, and muscle-ups required following structured progressions, starting with foundational exercises like scap push-ups, hollow holds, and eccentrics before attempting kipping or full movements. This patient, step-by-step approach built the necessary strength, stability, and body awareness.

Attention to detail. Mastering coordination involved paying close attention to subtle details, such as maintaining tension throughout a kip swing, ensuring proper body alignment in a handstand, or using a false grip for ring muscle-ups. Filming himself and seeking expert coaching were crucial for identifying and correcting technical flaws.

7. Master the Mental Game: Train Scared & Seem Invincible

For me to be the best version of myself, I have to simultaneously believe that I’m overrated and invincible, that I’m an impostor on the verge of being humiliated on the competition floor, and that I’m an untouchable Lamborghini in a sea of broken-down hoopties.

The paradox. The author cultivated a unique mental approach that combined training scared with projecting an aura of invincibility. Training scared involved constantly focusing on his weaknesses and fearing failure, which drove him to work harder and pay attention to every detail.

Projecting strength. Seeming invincible was a strategic choice to gain a psychological edge over competitors. This involved hiding injuries, avoiding trash talk, and rarely posting training videos on social media, forcing others to fill in the blanks with their own insecurities and perceive him as unbeatable.

Rituals and triggers. He developed pre-competition rituals, like listening to specific songs, to trigger the mental shift from nervousness to feeling amped and ready to dominate. This ability to flip a switch and perform under pressure, despite internal fears, was a critical component of his competitive success.

8. Recovery is as Intentional as Training

Your recovery has to be just as intentional as your workouts, because you’re trying to create the ideal conditions for your body and mind.

Beyond rest days. Recovery is not just passive rest; it's an active process requiring conscious effort and planning. This includes prioritizing sufficient sleep, staying consistently hydrated, managing core body temperature after workouts, and incorporating active recovery sessions.

Avoiding burnout. The author learned the hard way about the consequences of neglecting recovery, experiencing rhabdomyolysis early in his CrossFit career due to poor diet, lack of sleep, and overexertion. He also faced burnout at the end of intense seasons, necessitating intentional mental and physical resets.

Saying no. Intentional recovery often means making difficult choices, such as declining social invitations that could compromise sleep, hydration, or nutrition. Learning to prioritize recovery over peer pressure or the fear of missing out is essential for sustained performance.

9. Listen to Your Body: Pain vs. Discomfort

Pain is dangerous. Discomfort is where you get better.

Distinguishing signals. A crucial skill for any athlete is learning to differentiate between discomfort, which is necessary for growth, and pain, which signals potential injury. Discomfort is temporary and related to fatigue or lactic acid buildup, while pain indicates something is seriously wrong.

Ignoring pain is risky. The author's experience with breaking his back while pushing through pain in weightlifting, and later tearing his LCL but competing anyway, highlights the severe consequences of ignoring the body's warning signals. While pushing through discomfort is vital, pushing through true pain can lead to long-term damage.

Developing body awareness. Consistently checking in with how your body feels – energy levels, soreness, stiffness – helps build body awareness. This allows athletes to make informed decisions about training intensity, scaling workouts, or taking extra rest days, even if it means deviating from a planned program or perceived expectations.

10. Nutrition Fuels Performance and Recovery

If you want to train at a high intensity, you have to stay fueled constantly, so here are a few recipes that are quick to eat in between sessions.

Fueling demands. High-intensity training requires constant and adequate fueling, particularly sufficient protein for muscle repair and growth. The author's early struggles with inconsistent eating habits, ranging from starving himself to bingeing, negatively impacted his performance and recovery.

Strategic eating. Nutrition needs vary depending on training goals (e.g., gaining mass for strength vs. slimming down for gymnastics). The author relied heavily on his wife, Sammy, to manage his complex dietary needs, ensuring he got enough calories and macronutrients through planned meals and snacks, even when he wasn't hungry or had limited time.

Beyond macros. Nutrition also played a role in managing inflammation (e.g., phasing out gluten and dairy during peak season) and maintaining mental focus. Planning meals, utilizing tools like slow cookers, and being creative with leftovers were practical strategies for consistent fueling amidst a demanding training schedule.

11. Embrace Discomfort to Get Better

Sorry, CrossFit never becomes easy. You just learn to handle the discomfort better, which is why I like this workout of seven minutes of burpees.

The nature of CrossFit. CrossFit is inherently uncomfortable, pushing athletes to their physical and mental limits. The sport doesn't get easier with fitness; athletes simply become better at enduring the discomfort.

Training the pain tolerance. Workouts designed to induce high levels of discomfort, such as Tabata intervals on the Assault Bike or long chippers, are crucial for building mental toughness and pain tolerance. These sessions teach athletes to continue performing effectively even when their bodies are screaming to stop.

Mental strategies. Learning to manage the mental response to discomfort is key. This involves recognizing that discomfort is temporary and will end, focusing on technique and breathing patterns, and using mental cues or counting strategies to stay engaged and prevent the brain from shutting down.

12. Know the Rules to Find Your Edge

I was always looking for tiny loopholes in the rules, but I made sure to check that they were legal—just not in front of everyone else.

Understanding standards. Success in CrossFit requires a deep understanding of movement standards. Consistently practicing movements to meet Games standards ensures athletes avoid costly "no reps" in competition, even when performing under fatigue and pressure.

Navigating subjectivity. While standards exist, judging can have subjective elements. Athletes must learn to accept judges' decisions without argument, adapt quickly if no-repped, and sometimes even exaggerate movements to ensure they count, recognizing that arguing only wastes time and mental energy.

Finding legal advantages. The author actively sought out "loopholes" or strategic interpretations of rules and equipment to gain a competitive edge. This involved testing different techniques (like pegboard strategy or ring muscle-up strap length) and confirming their legality discreetly, highlighting that a thorough understanding of the rules can unlock performance advantages.

Last updated: May 12, 2025