Leave a Comment

We’ve all been there….

We make big goals when we are excited about a particular area of our life but then say we’ve “lost our motivation” when that excitement dwindles.

Motivation without discipline is a sure recipe for failure. There is no area of your life, no matter how passionate you are about it, that keeps you motivated all the time.

In order to achieve our objective we must become disciplined in our pursuits. There is freedom in discipline and it will allow you to do the thing you said you would do, long after the feeling you said it in is gone.

You are not always going to feel like working out everyday, saving money every month, or turning down the cake at the office birthday party. However, if we develop a disciplined routine and just commit to the process, we will win in the end.

Motivation is temporary and fleeting on the path to success but discipline is the ever-present stalwart.

Here is your plan for success:

1.) Identify the goal

2.) Create a routine that will get you there

3.) Execute that routine, regardless of how you feel that day

4.) Repeat

Leave a Comment

At our gym we believe that weight loss is a side effect of becoming healthy.

Our approach is to improve people’s health, and when done so properly the weight loss will follow. We also believe that a proper diet is the most important aspect of improving one’s health.

Note:  In order to see a weight loss of 20 lbs. in 6 weeks an individual’s body fat % is usually going to be over 30 % and have a BMI over 35.

An effective diet is simple. Not easy, but simple.

In the past few years countless participants have lost at least 20 lbs. during the 6 week Best Shape of Your Life Challenge with some losing over 30 lbs. using the strategies listed below

Of course the main part of an effective diet is quality and quantity of food, but there is huge part of the equation that is more than just tactics. It’s execution.

This article is not going to contain the specifics of a proper diet, but rather the tools needed to effectively implement them.

We operate under the Eat, Sleep, Think, Move paradigm to maximize health, meaning that optimizing health is only accomplished by improving and balancing how well we Eat, Sleep, Think and Move.

Eat, Sleep and Move are nothing more than strategy. The Think component is where implementation of those strategies makes all the difference. All the best strategies in the world mean nothing without effective execution.

Here are the tips we provide all of our participants to ensure they successfully implement the strategies provided in the Challenge.

  • Accountability: Find a partner or coach to keep you on track. Even if it’s as simple as sitting down with that person once a week and showing them a food log of everything you have eaten the past 7 days it will be effective. The point is to make you conscious of what you are eating and when. You will be considerably less likely to make a poor decision when you know someone else is going to ask you about it.
  • Preparation: This is simple: Know EXACTLY what you are going to eat for every meal the next day, before going to bed the night before. The greatest deterrent to progress with your diet is not having healthy foods on hand when you get hungry. If you fail to plan then you are planning to fail.
  • Tracking: Our participants in the Challenge have access to a proprietary tracking system that allows them to keep track of how they ate, slept and moved for each day. At the end of every day they are given a point total which then adds into their weekly total. This gives everyone a simple metric to gauge week-by-week results and it is highly effective.
  • Bio – Metrics: Tracking your weight and body fat % is a great way to see if what we are doing is actually working. It is important to track these numbers on a weekly basis, to see if there is anything you need to change.
  • Coaching: A good coach helps you with all of the above approaches, and allows real-time feedback if what you are doing isn’t working. She/he should be able to hold you accountable, help you with preparation and follow your weekly progress to see if any changes are needed.

Lots of people try new diets all the time. Ultimately, there is no one diet that is perfect for everyone. However, the above principles about effective implementation are universal. Regardless of your next endeavor to improve your health take heed to the 5 strategies listed here and it will help optimize your results.

Good Luck!

Lost 25 lbs in 6 weeks!

Thank you for 6 weeks that changed my life.  Losing some weight, bp down, cholesterol down, 500M row improved, all great stuff, but the 1:1 coaching – that’s what changed my life.  Saved my life.

Eat, sleep, move, all great stuff, but the foundation is built on think.  I THINK you’ve found the formula for success!

Looking forward to tomorrow!” – Jim


Leave a Comment

In this episode we meet at Dr. Nagel’s office for the first of many videos and discuss the importance of avoiding nerve impingement and how to focus on optimizing performance.

Leave a Comment

A strong why can overcame any how.

If you don’t know what you are training for it is very easy to quit on yourself. Workouts become huge obstacles and it becomes easy to make excuses.

As Richard Feynman said, “The first principal is not to fool yourself, and you are the easiest person to fool.”

Take some time and ask yourself why are you training. Not the superficial answer, but the real reason. Figure out your real reason, write it down, put it on your bathroom mirror or tattoo it on your forehead.

Do whatever you have to do to consistently remind yourself why it is you are training. If you do this consistently, success will follow.

Leave a Comment

Originally written in 2015 by Jovanni……
Good day peeps! Now that the open is over and the hype is teetering out, you may be wondering what’s next. What am I training for? What are my goals? Maybe it’s for an upcoming competition, maybe you want to be stronger, faster, better. Maybe you want a bigger, rounder butt, more abs, smoking arms, or just to wake up and feel like an all-around badass. We want all of these things as well, and are hoping you ride this ride we are going on with us all the way. “All the way”; you ask… yes, we are calling it a Guerrilla year. The Guerrilla year starts at the end of the CrossFit open and ends at the beginning of the next open season.  During this year we will go on a fitness, nutrition, and general bad-assery journey. The year is broken out into quarters with a key focus for each quarter. There will be an assessment at the beginning and end of each quarter for you to use as a gage of progress.

Quarter one: Strength, foundation skill work. For the first three months of the Guerrilla year we will work on improving our overall strength. This includes ‘core’ strength as we fitness buffs like to call it. EVERYTHING we do in fitness is as proficient as our midline stability. What I mean is, if it is very difficult to lie on your back and hold your feet, hands, and head off the floor while keeping your back flat against the floor; it will be very difficult to hold significant weight overhead. Yes, you also have to be strong enough to move the weight, which is why we coupled these two functionalities together, and early. Another reason we start with strength (both general and core) is because these two things take time (especially midline). You may have noticed already warm ups and mobility looking a little different (We were testing the waters); our midline stability goals will come from those types of movements. On the note of brute strength, we will be incorporating heavier weights in multiple modalities. “What the what” you say? I mean we will spend focused time moving heavy loads followed by the same movement at a moderate load following a different mode of time (multiple modalities). The goal is to increase power output and develop those pretty muskles we gawk at on the elite athletes ;-).

Quarter two: Engine building work. The second three months of the Guerrilla year will have a key focus of building our engines. We will work on being able to go for longer periods, recover over shorter periods, and improve and build on those gymnastic movements learned in the first quarter. We will run burpee, pull-up, and we even have a plan to hopefully swim together.

Quarter three: Our skill work will transition into a little more difficult movement, hopefully taking to the open gym floor in some areas. We will also focus on weightlifting a little more (snatch, clean and jerk), and again, you may have noticed quite the increase in these movements already (water testing again, hope you liked it). We will continue to lift as well.

Quarter four: Around this time of year we will be prepping to re-enter the open season. Our workouts will foster the best of everything we learned throughout the year in skill work, engine building, and strength. We will test some things from previous years as we push new limits. We will check in and assess how the year went, what worked and what could be done differently.

Why am I telling you about the Guerrilla year, and why does it revolve around the CrossFit open season? Simple, one, if you know the goals of the gym for you as our athlete, it’s easier to show up on that Friday night when you would rather go home and watch TV, two, just like having personal goals keep you as an individual pressing forward and motivated; it keeps the gym motivated to support and produce the healthiest athletes in Fort Wayne (I mean, it is why we started in the first place). Side note: on the word athlete, we are not (and we are) referring to the 20-somethings with metabolisms and work ethics out the wazoo. We are talking to EVERY single person who walks through our door to train. You are an athlete; here let me provide you with a definition (Athlete: “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina” –Merriam-Webster Dictionary). Now that you are aware that you are considered an athlete here at Guerrilla, an athlete has a training plan. You also have one as an individual (mentioned earlier). Sharing this information with you gets us all on the same page for the year. The training revolves around the open season because it is a sure way to test ourselves year to year (plus, CrossFit is what we do, it’s like our yearly conference). There may also be individuals with high competition level goals; this training season preps to have the athlete prepared to face those goals. Finally, knowing what’s coming or what’s going on helps mentally prepare you (a VERY big component in training). It will help guide emotions, worry and anxiety into productive outputs. Awareness of being in the strength cycle of training produces less stress when you come in and see heavy deadlifts knowing it will shift at some point.

So what do we need from you? As our Guerrilla athlete, we need you to ride the ride. Trust the process and go through it completely. Don’t disappear for a month because you hate running or because you are scared you will bulk up during the strength cycle (It will all make you better prepared for the zombie apocalypse). Come to the gym, use your PT sessions, and share your progress or lack of with each other (follow the blog and FB page). We want to see results posted, questions asked and thoughts and comments shared. Pick one thing to do outside your fitness box (by box, I am referring to just working out at the gym). A Spartan race, competition (online, master’s, all woman), etc… do it this year; and next year when the season approaches the open, sign-up.

From us, look for more postings on what we are looking for in movements, look for videos of your athlete teammates making progress, look for gym-wide events for us to move together (as a whole, that includes you 6amers ;-). Read the information, watch the videos, become that Guerrilla bad-ass and let’s see where the year takes us. We are happy to call you all family and thank you for entrusting us with getting you to your fitness goals (achieving ours in the process).

Peace out!

Guerrilla Staff-

1 Comment

The CrossFit Games are awesome and the fitness levels of those men and women are incredible, but that doesn’t mean much to most of us.

We aren’t training for the Games. We are training to do the things we love to do as much and as long as we want to do them.

Today, after one of our classes a woman approached me and told me how much she has always loved riding horses. She is now 50 and the prior years before joining the gym she had not been riding because she didn’t feel strong enough or confident to ride. Over the past several months of training she was proud to say not only is she riding again but she can easily get on the horse with no assistance.

A second woman, overheard her and chimed in, saying that she used to love to ski but over the years she would get fatigued after a few runs. After a few years of training with us, the others in her group are now trying to keep up with her.

They both like to hike as well. When they used to hike they would be last, in other words, they were the bear bait. Not anymore.

We often get caught up in the numbers of our training. Did we PR our 500 Meter Row? I’m stuck at a certain weight on my Snatch! The scale hasn’t moved in 3 weeks!

These numbers are not, in and of themselves, the goal. Numbers only exist to tell us a story so we can ask better questions, like:

Is the programming working?  Am I training enough (too much)? Am I eating the appropriate foods? Etc. 

The gym exists as a lab and playground for each person to maximize their physical and mental potential.

 However, the payoff of your efforts will mostly likely be found outside of the gym’s four walls. 

Leave a Comment

Whether you are a new mommy, a veteran mommy, a single mommy, or a mommy to a sweet little baby in your belly, you are a MOMMY. Some of us pushed those 8lb somethings out of us, some of us have C-Sections, and some of us were blessed to become a mommy to a child(ren) whose biological mother who was unable to be mommy. There is one common thread between us all. We love our kids, we have rough days, and we love being mommies.
Sometimes in all of our crazy lives, we are so focused on our role as a mommy that we often forget about ourselves. If you are one of these mommies, listen up. There are a million things in life that can enhance your mommy skills. I’m going to give you 5 reasons why every mommy should try CrossFit at least once.

 “I’ve never been athletic, never played a team sport and would describe myself as naturally uncoordinated. Three-and-a-half years later, I’m still so glad I forced myself to get comfortable being uncomfortable. Thanks to some nudging by a coach, I even started competing and love it. It’s fun and pushes me to another level. As a foster mom of four kiddos to date, CF gives me a new opportunity to show them that anything is possible even if you’ve had setbacks and limitations.” -H. Barkley

Heather B. competing in at GLOC (Gorgeous Women of CrossFit) event in Carmel, IN.

Heather B. competing in at GLOC (Gorgeous Women of CrossFit) event in Carmel, IN.



































1) Childbirth

I’m talking to those of you who are planning to be a mommy or may already have one in the oven. With good programming and good coaches, CrossFit can provide the most basic strength a woman naturally needs in child birth. You veteran mommies know what I mean. Child birth is NO joke. Pushing a human out of your body is hard! It’s exhausting and its one of the most important physical challenges you will ever have to do in your life. If you have ever watched one of those less than accurate movies including a child birth scene, you can almost guess it is not a graceful time. While most of the movie depictions are far from true, one thing is most definitely right; you will have your legs in stirrups and you will be bearing down with every last ounce of energy you can come up with to push that baby out. Typically this is done with your knees so far up by your head, you wonder if they are going to snap right off. The harder you push, the faster the baby comes (kind of). Either way, you get what I am saying. The stronger you are, the harder you can bear down, the harder you can push, the faster you get that crazy child birth thing rolling.
Remember when I said your legs will be up so high you feel as though they will snap? Yea. If you aren’t flexible enough to get them up there, it’s going to make it a lot harder to push that baby out. Key thoughts here: Legs up, push hard. Stronger, more flexible people can do this. CrossFit makes people stronger, more flexible and conditioned to handle child birth.


2) Self-Image
OK, real talk. The babies are born, or have been born years ago, and after all of that pain and suffering you went through to bring them into this world, they give you a new body. There are a few mommies in the world who are very lucky and are able to avoid these things, those mommies make us sick! While they get to look at their perfect body, and perfect skin, and perfect clothes; we get to deal with stretch marks, saggy body parts, redistributed weight, clothes that don’t even know how to lay on our bodies and an entire world of body issues. I don’t know about you, but I actually liked my body before kids. I loved it. After kids, I really struggled trying to embrace my new body.
Luckily, CrossFit can help this too! With all of the things you will be doing like running, box jumps, pullups, back squats, deadlifts, etc,  it will be difficult to not love your body. There comes a point when you realize you can finally bench press your body weight or feel like you could lift a car off your child and not even sweat. When you feel you are invincible, you don’t care about those stupid little stretch marks, in fact you don’t even notice them anymore. And the redistributed weight? Gone.
Why? Because now my friend, you are strong, fit, and lean. The only wardrobe problem you end up with is the fact that you can’t fit your newly defined butt in your jeans anymore because you actually have a butt now. Soon you start to realize, you love your body again, you aren’t ashamed of it and you want to show it off. The image you have of yourself is no longer negative but extremely positive. You go Hot Mama!

“Before I had kids, I was pretty tiny. Five pregnancies later, there were love handles and mommy butt, and I just didn’t feel like “me” anymore. So, I wanted something that would be challenging enough and provide enough accountability that I could feel “cute” again.” -K. Holley 



































3) Me Time
The kid and the new bod sound great right? So when do you do it? When do you sit down and realize it is time, it’s time for you. It’s called “Me time”.
You know what I mean. You have spent your entire motherhood cleaning and cooking and chasing and catching and running and driving and cheering and fixing and the list goes. But none of these thing leave room for “you”. Wouldn’t it be nice to have just one hour of 100% “ME TIME?” A time where you get to go meet up with your friends and workout together just by yourself, for you. To better you!
One of the hardest things for us as mommies to do is take a break. Some of us even forget to take a lunch or potty break. How healthy do you think that is? I know you’re busy, but wouldn’t your job be a lot easier if you gave yourself a one hour break? Science has proven over and over again that exercise is one of the most important factors in mental health. What if I told you your prescription for less stress is that one hour per day working out with your friends. Friends? Yes ma’am, the people you will meet at any CrossFit gym in the world will end up being some of your best friends. Mommies just like you will be meeting you for a WOD and then hanfinf out after for coffee. You share something in common with them and it makes you feel normal again.

“I LOVE coming to class and hanging out with the incredible community. When life is hectic at work or home, the community of amazing peeps gives me much-needed sanity for a few hours.” -J. Saalfrank 

Jordan S. mother of 4 completing Memorial Day Murph at Guerrilla CrossFit.

Jordan S. mother of 4 completing Memorial Day Murph at Guerrilla CrossFit.


























4) Happy Mommy=Happy Family

Being a mommy is tough, being in charge of your family’s activities and dinners and sporting events and bottle schedule and diaper stock, and laundry duty can take its toll. It can make us very grouchy at times, especially when it becomes overwhelming. We find ourselves not being a very nice mommy as we get snappy. I don’t know about you but I get very tired of feeling like all I do is tell my kids to clean up or go outside or go inside or take your shoes off, etc. Kids need nice mommy to come out too. Things just seem to run a little smoother when mommy is happy.

5) Example
One of the most important jobs in being a mommy is to lead by example. Kids learn quickly, they learn from their surroundings. So it’s no surprise that often times you see kids act or say things just like their parents.
Ever heard your child say a naughty word? Yep, they got that from you. Ever see them pretend to cook or do the dishes? You. So why not also show them what a “real” mommy can do. Show them that women(mommies) can be strong and gentle at the same time. Show them you are capable of so much more than they ever imagined. Furthermore, a stronger, faster, happy mommy will have no problem keeping up with those 5 loads of laundry or toy room messes. You will have increased your energy so much that you will be able to get your tasks done AND still have time to play with your kids.

































“Being as healthy as possible for my child, and that I set an example that your health and loving uyour body is extremely important. I see my future being the best it can be for my family when mommy is healthy in all aspects, body, mind, heart and soul. Crossfit gives me just that!.” -K. DeVivo



Go here to schedule a free “No Sweat” intro to see if CrossFit will work for you! This is 45 – minute one-on-one session with one of our coaches to see how we can best serve you!


Leave a Comment

“But often we fear situations that are far from life-or-death, and thus hang back for no good reason.”

Fear of the Unknown: CrossFit

You probably know a friend or 5 that have drank the Koolaid and entered the crazy world we call CrossFit. You’ve heard of it in magazines and T.V. shows like The Biggest Loser. You’ve caught a video on YouTube of the CrossFit Games. You may have even heard people talk about it in passing. You’ve noticed your friends are starting to look good and fast! They are eating healthier, going outside more, doing things they never dreamed they could do. Obviously there is something to this.


CrossFit gyms are nothing fancy by a long shot. Your “globo gym” most likely has top-of-the-line machines with built in T.V. screens, and pristine showers. A CrossFit gym will be small, sometimes in someone’s garage. It will most likely have holes in the wall, shoe scuffs up and down the walls, chalk dust everywhere, and an uneven ground to run on outside. There are no machines, no T.V.s, and for some, no showers. Most of the workouts are short and some have names…after girls. And everyone looks like they are dying after the workouts.


You don’t see the lawyer who gets up every morning at 4am to rush to the early morning class before work, or the stay at home mom who comes to the 9am class because that’s when child care is offered, or the teacher who gets here just in time for the evening classes. Typically, the lawyer has only had 2 hours of sleep, the stay at home mom is frazzled from getting all of the kids around just to make it on time, and the teacher is so mentally drained she doesn’t even remember driving to class. But They Come. All of them. Every Day.
So why, when your friend asks you to come try it out with him or her, don’t you go? Why not jump right on the invitation to do the very intriguing things they do?


I don’t mean you are afraid of them or afraid of working out. You are afraid of the unknown.  It’s human nature, it’s normal. Most people don’t feel comfortable in situations they know nothing about. For example, when you see acronyms written on the whiteboard like “AMRAP, HSPU, or OHS”, it can be a little intimidating. Not the movements, the letters. If you have ever looked at a whiteboard in a CrossFit box from the outside you can probably agree that most of it looks like a foreign language. So, yes, you are afraid. You are afraid of failure. Again, this is natural. You are a human. You don’t want to be the one finishing last because you are the slowest. You don’t want to be the only one in class squatting to a box because you don’t quite have the hip mobility to get down in your squat without falling backwards.
In the CrossFit world, these people matter. They get the loudest claps and the loudest cheering.    They come back every day because they don’t have to memorize acronyms or know what a kip is. Their coach is there right alongside them, seeing, teaching, and correcting.  They are now athletes.

Processed with Moldiv

Processed with Moldiv

Leave a Comment

Today, some of our athletes will be at the Allen County War Memorial Coliseum to compete at the Cutter Games. Cutter Games is a partner CrossFit Competition. Come out and support them today any time from 9am-5pm. We hope to see you out there! And, Good Luck to Jeff Pierce and Nate Newport, Ben Schortgen and Erica Roche, Shanelle Amstutz and Mark Voss, Jordan Saalfrank and Chad Baldwin, Susie Cook and Katie Webb!

Also, we will have our Combat Flip Flops Gear at a booth. Come check out some awesome flip flops, t-shirts, bags, bracelets, and more!

Leave a Comment

We’ve all been there. You take a 2 week vacation, come home and the kids get sick, then you get sick and just as you are about to recover you get slammed at work and all of the family events during the week seem to be never-ending.

Before you know it you haven’t made it to the gym or worked out in over a month.

This scenario, or something similar, has happened to me more times than I would like over the years. Sometimes you can bounce back quite easily, other times getting back into the gym can seem impossible.

The difficulty can often be compounded by the fact you often feel like you have lost all of your progress.

Here are some tips and strategies I have developed over the years when a training slump is kicking my ass.

  • Don’t be hard on yourself. Shit happens to everyone and we only make it worse when we punish ourselves for not doing what we think we should be doing. Just relax, breath and create a plan.


  • Here is how I get out my slumps. My first few weeks back I focus on ONE thing. That’s it. One. I’ll do a light and fun warm up, grab a barbell and focus on one movement. Work up in weight until you break a sweat. I really don’t even care about sets or reps. Just get moving. Action is key.


  • You have not lost all of your progress. I guarantee it. You may feel like you have but I can tell you very little has been lost and what has, can quickly be recovered.


  • Keep in mind it’s supposed to be fun. If you still aren’t ready for the gym go do something active that you enjoy. Play basketball, soccer, take the kids roller skating anything you do that gets moving again will begin to remind you of why you train in the first place and will help get you back in the gym.


  • Public accountability. Reach out to some friends from the gym and make them hold you accountable.


  • Register for an event. This could be any sort of competition or race, it doesn’t really matter. What it will do is give you a reason to train and will make missing a day that much more difficult.


  • Remember why you train. A strong WHY can overcome any obstacle.


  Finally, I always focus on how I feel a after great training session. The sooner you get that feeling back the easier it will be to keep going. Of course, these are just tips that have worked for me. I would be interested to know how YOU have overcome training slumps. Let me know in the comments.