CrossFit Odyssey Blog | Gym in Dallas, TX

Sunday Story...Hyrox part 2

Sat, 25 Apr 2026 16:54:00 GMT

See you on the turf

Sunday Story…Hyrox part 2

So, what’s different about Hyrox? After all, it looks a lot like CrossFit with more running. And that is true. There is a lot more running in a race…over 8KM.

Here’s the primary difference in my opinion. CrossFit trains you for general physical preparedness. This is a broad and inclusive definition of fitness. You need to be strong, but you don’t need to be a powerlifter or a strongman. You should be able to run, row, or bike well, but you don’t need to beat a world-class marathoner or sprinter. We often say we want to out-run the lifter and out-lift the runner. The other piece is knowing the unknowable. This simply means you never know what will be thrown at you, and you need to be prepared.

In Hyrox, all variables are removed. There are no terrain problems. There are no new standards or new unknown movements. There is no question of what you will be doing or what is expected of you. When we train for a Hyrox race, we train for a specific, relatively narrow band of fitness. It is broader than just marathon training or strongman training, but it still falls short of general physical preparedness.

Should you do some Hyrox training? Yes, you should. There are movements there that we rarely do in CrossFit (sled pushes and pulls). You will do them more often in Hyrox training. And you will run more in training and probably run farther. In CrossFit, we are going to do more variety and more varied time and modal domains.

So, mix it up a little. Throw a Hyrox class in. And if you want to get ready for a race, then do it more often. Both things are good and good for you. See you on the turf!

If you're interested in building muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Hyrox

Sat, 18 Apr 2026 15:58:28 GMT

See you on the Turf

Sunday Story…Hyrox

As you've probably noticed by now, we have some new additions to CrossFit Odyssey. We've started to do Hyrox training, so we put turf in the back. We've got new sleds, ropes, and sandbags. You might ask yourself, "What's this all about? What is Hyrox anyway?" Hyrox stands for Hybrid Rockstar. It started in Europe in 2017 as a small niche kind of workout.

It’s a fitness race, and you're going to run 8,000 meters total, 1,000 meters at a time. In between your 1,000-meter runs, you'll be doing different tasks:

1,000-meter row

1,000-meter ski erg

80-meter burpee broad jumps

100-meter walking lunges carrying a 10kg (w) or 20kg (m) sandbag

200-meter farmers carry with 2 kettlebells—16kg (w) 24kg (m)

50m sled pushes with 102kg (f) and 152kg (m)

sled pulls with 78kg (f) 103kg (m)

100 wall balls 4kg(w) 6kg(m)

It's the same race every time. It's done indoors, typically at convention centers, which removes weather-related variables. It also removes course variables like hills, trails, or other factors. It allows the race to be run the same way, whether it's in Berlin or Cincinnati. Over 700,000 people participated in a race last year. If you tried to get into the Dallas race last year, you noticed it was sold out almost immediately.

We're starting this training for people who want to run the race or just want a different cardio workout. There'll be some running, as well as other elements. Our program, which we get from Invictus, will usually include some strength work at the end. If you're interested in Hyrox, join us:

Monday, Tuesday, and Friday mornings at 6 a.m.

Saturday morning at 9 a.m.

Tuesday and Thursday evenings at 6:30.

We'd love to see you there. For our regular members, there's no extra charge. Sign up and show up for the class as usual. See you on the Turf!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Beach Season

Sat, 11 Apr 2026 17:52:23 GMT

The Time is NOW

Sunday Story…Beach Season

It's that time of year again. We're getting close to bikini season, or whatever you want to call it, and we start getting worried about how we look in our swimsuits. It's not too late. You can still do what you need to do to look better by the end of May, the first part of June, when you go on vacation.

What do you need to do? It's simple, not easy, just simple:

First, cut out the alcohol. This is the easiest, simplest fix. It pulls a ton of calories out of your diet. Your body responds to the toxicity of alcohol in ways that prohibit fat burning and muscle building.

Second, start limiting your complex carbs. By complex carbs, we talk about rice, pasta, bread, things like that. Make the shift to simple carbohydrates like sweet potatoes and squash. Then control your portions of those starchy things.

Third, work out more. Get on the bike for 20, 30, or 40 minutes a day in zone 2, which for most of us is about 125 beats per minute. Get some sprint work once or twice a week and lift weights 2 or 3 times a week. Go old school with back squats, deadlifts, curls, triceps extensions, and pull-downs.

If you do those three things for the next two months, hit it hard, your beach season will look better than it would if it were right now.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Pain Cave

Sat, 04 Apr 2026 15:03:34 GMT

Don't live here!

Sunday Story…Pain Cave

At this point, after the last few weeks of intensity, we need to bring that intensity back down to sustain and increase our fitness. The wonderful thing about doing the Open and quarterfinals is that we get to find out where some of the holes in our game are, where we need to increase our fitness, what's lacking, and what needs work. Whether it's a gymnastic skill or the capacity to move longer, faster, or stronger, or to move more weight, we find out where those holes are by going all in on the pain cave. But I can't live in the pain cave. I can't live at 100% intensity; it's not sustainable, and it won't increase my fitness. It does show me what my maximum capacity is or isn't.

Daily, I can't go 100% every time I walk through the door. I can't try to do a 1RM every time I'm lifting; it won't move me forward. What I need to do is:

do more reps

increase the weight over time

work at 70-80-85%

I will increase capacity with less intensity so that when I go and grab that 100% intensity, when I dive into the pain cave and hang out, my fitness will support that activity. You can't do that every day. Your central nervous system can't handle it. It's not good for you. Things will start breaking down, and we don't want breakdowns. It's good to test ourselves. It's good to have that 100% intensity and effort occasionally.

Now it's time to go back to work. Increase our capacity and our fitness by working at a lower intensity.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Quarter Finals

Sat, 28 Mar 2026 13:27:24 GMT

Get on the Leaderboard of Life!

Sunday Story…Quarter Finals

By the time you read this, David Savage, Ellie McKenzie, I, and Chad Hankins will have completed all the quarter finals, or whichever ones we were able to do.

To reach the quarterfinals, you had to be in the top 25% of your division, whether the division was 18 to 34 or one of the age group divisions above that. Obviously, the more people in the division, the larger the 25% is, but also the harder it is to get into that 25%. It's quite an accomplishment. All of us are very proud to be part of that cohort.

But really, it isn't about being in the quarter finals. Each one of you could join us with these workouts. They're accessible to almost all of us. What it is about is not the workout, but the willingness to do the work to show up, warm up, and throw down to prove to ourselves where our fitness lies and to find the holes in it. There are holes; each one of us has holes. The best in the world has holes; that's why they have coaches to help them plug some of those gaps, and even the best in the world continue to strive and get better.

That's what this whole thing is about. It's not about how you did in the Open; it's not about the quarter finals. It's about being a little bit better today than you were yesterday and not as good as you will be tomorrow if you continue to show up consistently, day in and day out, do the work, find your fitness, and we'll see you on the leaderboard of life.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...The Open...Final Report

Fri, 20 Mar 2026 21:17:45 GMT

See You on the Leaderboard!

Sunday Story...The Open…Final Report.

I want to send a big congratulations to each one of you who did the Open on Fridays with us. Every workout was a challenge. Every workout had you doing things that maybe you didn't think you could do, and you tried them anyway. Big congratulations, you deserve a round of applause for your effort.

I also really want to send congratulations to the 15 people who registered for the Open. Even though not all of you put in every score, you were there, and I know you got here and were judged on all of your workouts, so good on you! Big, big congratulations to David Savage, who finished in 205th place in a field of over 2,500! It's quite an accomplishment to finish above the top 10% of your field.

Now the quarterfinals are coming up for David and me, and we'll be participating in that next weekend, like the Open. The announcement for the workouts shows up on Thursday afternoon. We have until Monday to complete four workouts in five days. David and I will be doing them together. We think on Friday we will do two workouts, 10 and 2, and then the same thing on Saturday. We will have to just see; it depends on what the workouts are and how they shake out.

I know the crew at Invictus will have warm-ups and strategies for us to review and implement. We'd like to invite all of you to come and watch us, cheer us on, and judge us. We would love your energy to help us do our best in the quarterfinals.

Again, congratulations to each and every one of you for completing these workouts. See you on the leaderboard!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...The Open, Week Three

Sat, 14 Mar 2026 18:11:12 GMT

See You on the Leaderboard!

Sunday Story: The Open Week Three

We're in the last week of the Open. Some of us have already done this third workout. Some of you are looking at it with mild trepidation. Let's be honest, it is a burner. It's going to punish some people who decide to go out too hot, but it's going to really punish everybody in the end. This is the beauty of Open workouts in general. We are doing our absolute utmost in the workout.

Most of us won't qualify for any stage of the competition past the Open, and that's fine. We don't need to. If we do well, let's go to the quarterfinals and see what it brings. Maybe it's not because you're going to go to the Games or anything else. Maybe it's just to challenge yourself a little bit further. How hard can you go? Can you go for an extra 10 seconds? Can you go with an extra 5 reps? Can you lay it out there a little bit further? Can you go deeper into that pain cave and stay there? This is part of the challenge of who we are as humans: challenging ourselves to do really hard things, and to do them voluntarily, not because we must.

The fact is that you never know; you don't know how strong you are until strong is the only choice you have. The fact is that when you voluntarily try to do things that are so hard, you are going to move the needle on so many other things in your life, not just your fitness, but your mental toughness, your trust in your capacity, the confidence that comes from knowing you can do hard things. This is where the beauty of the Open lies. See you on the leaderboard.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...The Open, Week Two

Sat, 07 Mar 2026 19:59:17 GMT

Doing hard things!

Sunday Story... The Open, Week Two

Week one had us box jumping or box stepping and doing a whole bunch of wall balls. It was 12 minutes, and it pointed out to many of us where some of our training has not been what it should have been.

Now here we are in week two, and we've got a very nice triplet of overhead lunges, dumbbell snatches, and a mix of high-level gymnastic skills done under fatigue. If you've been with us following the Invictus programming, you'll notice that we do a lot of fairly high-level gymnastic skills under fatigue. By fatigue, we mean we've done a bunch of stuff, and then we have to step up to the bar or the rings and perform a skill that is difficult to do but even more difficult to do under fatigue, when breath is coming hard and fast, and heart is leaping through my throat. This is one of the beauties of CrossFit: we ask our bodies to do a lot, and then ask it to do something difficult under the best conditions.

You might ask yourself, "Why is that important?" The answer is simple. Sometimes we must do hard things that require thinking and frontal lobe work, even when our bodies and brains rebel against doing so. We don't want to do those things when our hearts are in our throats, our vision is narrowing, and our fine motor skills are under attack. It's at that moment that there's a separation between those of us who train for this sort of thing and those who don't. If we don't train for it, it's going to be really hard to hop up on those rings or hop up on those bars and get that job done.

Every week is a real eye-opener for all of us. But that is one of the reasons to do the Open!

If you're interested in building muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly to get started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

March's Extraordinary Athlete ~ Allie Robinson

Tue, 03 Mar 2026 20:12:46 GMT

March's Extraordinary Athlete ~ Allie Robinson

March’s Extraordinary Athlete is none other than the tiny, spit-fire, she-devil herself, Allie Robinson. Allie has been with us at CrossFit Odyssey for 1 year and 8 months, brought here by her dear friend and neighbor, Lynnette Hartman. At 5 feet tall, a feisty lawyer, a mother of three boys under 7 years old, and the daughter of a professional baseball coach, Allie has some experience with fighting to reign supreme.

Allie is often seen working out at 5:30 am with Lynnette, but she sometimes shows up later in the day. When she first began, we would often hear her ask innocently, “Why can’t I do that”? It was quickly apparent that Allie had never truly sucked at anything before. But that’s why people love CrossFit. Nothing will show you how perfectly average you are like the CrossFit Open.

Well, Allie was not having any of that. Last year in the CrossFit Open, she first learned to conquer pullups. It was a 20-minute workout of relentless fighting to achieve a total of 22 pull-ups. After that, toes-to-bar, squatting below parallel, Double Unders, and so many other things have been on her list of movements to destroy. And she has.

Allie often shows up early or stays late to practice something. She has booked private lessons to learn more about movement. She bought a jump rope to practice at home. She is sheer determination wrapped up in a tiny, smart-ass package.

Allie is currently competing in her second year in the CrossFit Open. So far, she has improved from the 44th percentile to the 66th percentile. She has two more workouts to show how much she has learned and accomplished in the past year.

Congratulations, Allie, on your Journey to Extraordinary! We are so proud of all of your hard work, your laughter, the energy you bring to the class, and your dedication to conquering everything life throws at you.

Chase and Ashley Russell ~ February's Extraordinary Athletes

Tue, 03 Mar 2026 20:06:05 GMT

Chase and Ashley Russell ~ February's Extraordinary Valentines Athletes

February’s Extraordinary Athletes for Valentines Day are Chase and Ashley Russell!

Chase has been at CrossFit Odyssey for 10 years and has one of the highest attendance rates in the gym at 1070 total attendances! His beautiful wife, Ashley, has been doing privates with Ellie and John for 8 and a half years! They are both setting the healthy example for their two lovely daughters, Samantha and Ridley, both middle schoolers at ESD.

Both of them have a strong fitness background as Chase played college baseball for Duke, and Ashley is an avid tennis player, so they both recognize how important fitness is to their health and longevity.

One thing we love about Chase is he is not afraid to dial it back every now and then and allow his body to recover before going heavy again. Something we love about Ashley is she always shows up with a smile and she isn’t afraid to get strong.

One thing we love about both of them is that they are welcoming and friendly to everyone. They both frequent earlier times of the day and love to meet new faces here at CrossFit Odyssey.

Remember, the couples who CrossFit together, stay together!

Congratulations to Chase and Ashley Russell on your Journey to Extraordinary and Happy Valentines Day!

Mandy Waller ~ January's Extraordinary Athlete

Tue, 03 Mar 2026 19:56:31 GMT

Mandy Waller ~ January's Extraordinary Athlete

We couldn’t think of a better person to celebrate as we begin a New Year, than the woman who has the highest overall attendance at the gym at almost 1700 visits. It’s hard to put everything we love about Mandy in one blog because there is just so much.

Mandy has been with CrossFit Odyssey just over six and a half years, although she has been doing CrossFit for about 10 years.

Mandy is regularly in the gym, as marked by her attendance. She pays attention to coaching and consistently tries to improve her form and abilities slowly and carefully, while also being conscious of adding in long, slow distance and mobility work.

She is kind, welcoming, and friendly to everyone in the gym. She has even gone so far as to grab people off the street and convince them to come try CrossFit.

She participates in the Saturday morning ruck at 7am, encouraging others to join; she participated in the Spartan Sprint with some of the girls in 2023 and she participated and got 3rd place in the Everyday People's Combine in 2023.

Mandy is a local veterinarian and has helped more pets in our gym out of the kindness of her heart than I can count.

She has used her fitness to explore the world, including a stay at a wildlife sanctuary in Costa Rica, where she actually had to cross rivers with crocodiles, and a solo hike across southern Ireland. As a nature lover, she can tell you about all kinds of great hikes around the DFW area.

One possible negative - it’s hard to get a picture of her not flipping me off, so I took pictures while her hands are busy. �� And in that way, she is always making everyone in the gym laugh and have a great time while doing hard things.

Congratulations, Mandy, on your Journey to Extraordinary, and thank you for choosing us to be a part of your fantastic journey!

Darin Gregory - ~ December's Extraordinary Athlete

Tue, 03 Mar 2026 19:48:57 GMT

Darin Gregory ~ December’s Extraordinary Athlete

December’s extraordinary Athlete is Darin Gregory. At 61 years old, Darin has been with CrossFit Odyssey officially for almost three years. He was at Katy Trail CrossFit for several years before joining us here, and he qualified for the CrossFit Quarterfinals a couple of times while there. However, since he has been with us, he has seen incredible improvements in his fitness.

His Back squat went up 60lbs,

Deadlift up 30 lbs,

Bench up 60 lbs,

Snatch up 20lbs,

Front Squat up 75lbs,

Strict Press up 20lbs,

and his clean up 20 lbs.

He has also conquered bar muscle-ups and ring muscle-ups and significantly improved his handstand pushups and cardio.

In fact, Darin made it to the CrossFit Semifinals after the CrossFit Open this year, hired Coach Alex to address some specific needs, and scored well enough in the Semifinals that The Legends Competition took notice. Recently, he was invited to compete at Legends in his age category and he will compete next weekend, Dec 12-16th! Hopefully, we will be able to watch on YouTube as he competes against some of the best athletes in the world!

At 61 years old, this just goes to show that it is never too late to get better.

Darin has also graced us with the presence of his sweet sons, Nick and Noah, when they are in town visiting, and his beautiful, lovely wife, Tara. Noah and Darin even competed in our in-house 12th Anniversary competition and won first and second place with their partners! If you know Darin, you know he also just chopped all of his hair off in honor of his son, Noah, joining the Marines. Hoorah!

So here’s to Darin and his Extraordinary Journey. Go kick some ass at Legends next week!

Charlie Wensinger ~ November's Extraordinary Athlete

Tue, 03 Mar 2026 19:42:10 GMT

November's Extraordinary Athlete ~ Charlie Wensinger

November’s Athlete of the Month is Charlie Wensinger. Many of you know him because he comes to class several different times of the day, depending upon his schedule. Many of you also know his beautiful, sweet wife, Madelyn, who just gave birth to their adorable baby girl, Charlotte, aka Charlie.

Charlie has been coming to CrossFit Odyssey for almost seven years. He started coming originally with his mom, TerriSue, who was doing personal training with me. After a short while, she moved to California, and Charlie stayed on with me. However, he was only one day per week on Friday mornings, and he really didn’t want to push himself much at all.

A couple of years ago, Charlie and his sweet Madelyn got married, and Charlie decided to switch to a group plan, and he brought Maddie with him. They often worked out together in the evening classes, and both of them kind of fell in love with getting stronger and healthier together. You know, they say the couple who CrossFits together stays together! !!

Fast forward two years, and they just celebrated the birth of sweet baby, Charlotte. Maddie is recovering, but Charlie hasn’t missed a beat. In fact, we all think that becoming a dad has sparked a light in Charlie, encouraging him to be his most amazing self. In the past year, Charlie has PR'd all his lifts and learned bar muscle-ups, ring muscle-ups, handstand push-ups, and more!

Congratulations, Charlie, on your Journey to Extraordinary! We are so happy to be a part of it and watch you and your beautiful family grow.

Sunday Story...The Open (again)

Sat, 28 Feb 2026 18:17:11 GMT

It's that time!

Sunday Story...The Open (again)

It's that time of year when the CrossFit season officially opens, and the CrossFit Open begins. It's three weeks (it used to be five). One workout per week. It'll be announced on Thursday afternoon. You must have it done and post it by Monday afternoon.

It's a chance to compare yourself with others like you. It's a chance to really lay it on the line and do your best in a workout you have probably never seen before. It's a chance to really up your intensity in a way that you don't normally do day-to-day. Let's be honest, you show up at the gym 3, 4, or 5 days a week, and you're not always at 100%. During the Open, it doesn't matter whether you're at 100%; you are going to do your level best to put 100% of your effort into the workout. Whether it's 5 min, 12 min, 20 min, 100%.

I remember my first Open workout, 2012: 7 min of burpees, touch a target, 6 min above 6 in above your head. It was late February in Northern Nevada, cold. I had nowhere to do it but outside on the sidewalk, outside of my martial arts studio. Drop on the floor, hit the cold cement, jump up, and touch a target 6 inches above my head. I had to do it outside; I had no choice. It was the only place I had with a target above my head that I could touch. I finished with 87 reps and 88th place. That started my competitive CrossFit career: 87 burpees in 7 minutes. Since then, I've done that workout several more times and have gotten much, much better. If you ever want to give it a shot, it's tough.

Whether this is your launching pad for your competitive career or just a fun 3 weeks of workouts, the Open will challenge you in ways you didn’t know were possible.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

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Sunday Story...More Monks!

Sat, 21 Feb 2026 18:40:57 GMT

Walking in Peace

Sunday Story...More Monks!

Last week I went to walk with the monks, as I mentioned in last week's story. Unfortunately, we didn't get a 6-mile walk. We only had a 1-mile walk due to the weather, which was actually very nice except for the end, when it started raining cats and dogs.

The other thing was that there were a whole lot more people there than I think anybody expected. There must have been at least a couple of thousand people, and it was a crowd of calm, peaceful, happy, harmonious people who were there to celebrate a truly amazing accomplishment.

Those monks walked 2,300 miles from Fort Worth, Texas to Washington, D.C. Some of them did it barefoot. They did it in the rain, in the cold, in the heat. It didn't matter; they were just walking for peace.

In these trying times, and there's a lot going on in the world these days, I'm pretty sure that most of us can get behind peace. Pretty sure there are some universal truths that we can all get behind. We'd all be happier if things happened in a more peaceful manner, in a more harmonious manner, in a way that honored every human's purpose on earth, every human's ability, every human's voice. Everyone deserves to be heard, everyone deserves to be respected and honored, everyone.

I hope each of you can walk through your day with peace in your heart, assured of the dignity and respect you deserve as a member of this human race.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunaday Story...Walk for Peace

Fri, 13 Feb 2026 20:54:50 GMT

Peace in every Step

Sunday Story…Walk for Peace

It's Sunday morning, and yesterday I walked with the Buddhist monks from Fort Worth back to their monastery. These monks walked from Fort Worth to Washington, D.C., starting in October and finishing on February 12th. That's how long it took to walk 2,300 miles. Think about that. A 2,300-mile walk. One step at a time. They were walking for peace. They weren't walking to get fitter; they weren't walking for exercise; they were walking for peace.

Another Buddhist monk, Thich Nhat Hanh, wrote a book many years ago titled "Peace in Every Step," and part of that message is that every step we take in the world should be taken with peace in our hearts. Peace in our hearts means that every step that I take, every word that comes out of my mouth, every action that I do is done with kindness and with the idea of generating more peace in the world.

That's what it means to me to walk for peace. It's not a protest. It's not a religious ceremony. It's not sanctified; it's not sacred; it's just a walk for peace, and that is something each one of us should do with each and every step. If you were there and you joined me, I hope you felt peace. If you didn't get there, if it wasn't in your ability or on your schedule, I highly suggest taking a little walk today, whether it's one step or a thousand, and do it for peace.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...100 Words

Sat, 07 Feb 2026 20:58:54 GMT

Eat meat and vegetables

Sunday Story...100 Words

When I started CrossFit many years ago, we read "Fitness in 100 Words" by Greg Glassman. The first sentence is, "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."

When we look at that prescription, it's a very healthy way of eating. It starts with meat and vegetables. We eat protein first; that's the meat part. We eat vegetables, which provide some carbs, a healthy dose of fiber, and micronutrients that support our health. When it says, "eat a little sugar" or "eat a little starch," that means a little. We're not eating two cups of rice in a sitting, or even one cup. We're eating a little starch, like squash and sweet potatoes.

The other part is "no sugar." And this is the big one for all of us. If you're like me, you love sugar. As humans, we were programmed to eat sugar. The difference between the way we were 10,000 years ago and the way we are now is how we get our sugar and how often. It used to be that sugar was hard to come by. If you wanted sugar from bees, you had to knock the hive out of the tree and risk the stings to get the honey. As a matter of fact, naturally occurring sugars like berries and fruits only occur in season. So, we couldn't get strawberries in December or apples in March. Sugar was hard to come by. And that's why it says, "no sugar."

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. It's that simple.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Kindness

Sat, 31 Jan 2026 18:57:15 GMT

Every Human, Every Time...Kindness

Sunday Story…Kindness

I suspect most of my conservative friends think I’m liberal, and most of my liberal friends think I’m conservative. The fact is simple…I am neither…and I am both.

Let me tell you where I stand, because it's really simple. I will paraphrase a quote from the Dalai Lama: "My religion is simple, it is kindness." This is where I stand: On Kindness.

Here’s a quick test: if you must ask yourself whether what you are doing is kind, or whether what someone else is doing is kind, 9 out of 10 times (and probably 10 out of 10), it is not kind. Just the fact that you need to ask belies the fact.

I remember sitting in a room with Dr. Marshall Rosenberg, the founder of Non-Violent Communication, as he told the story of a session with a twice-convicted pedophile. Now, for most of us (me included), we would have a hard time finding compassion or empathy for someone who committed such heinous acts against any human, let alone a child. And Dr. Rosenberg admitted he had a really hard time finding any empathy for that individual.

He forced himself to sit and listen to the man's story without judgment. And he managed to discover empathy for what the man had gone through and the pain he subsequently forced on his victims. This didn’t excuse his actions, it didn’t exonerate him of his crimes, or even mitigate his actions. But by simply listening and showing empathy and kindness, he managed to shift his own judgment and treat another human with some measure of dignity.

Now, Dr. Rosenberg practiced nonjudgment and kindness for decades before he could dig so deeply into his own prejudices and judgments. I am not sure I am big enough to do that. But what I do know is that kindness will lead me to finding equanimity and harmony in my own life.

Every human, even the worst of us, deserves kindness. Every human, even the saintliest, deserves kindness. Every human, every time…Kindness.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...GPP

Fri, 23 Jan 2026 22:22:32 GMT

Let Get Prepared Together

Sunday Story…GPP

When we are faced with an impending disaster or catastrophe, and look around, we may realize we are not as prepared as we should be. Then we go to the store, and all our neighbors and friends have realized they're not as prepared as they should be, and the shelves are empty. At that moment in time, you might kick yourself a little bit, wondering why you didn't stockpile a little bit further in advance when the shelves were full.

In CrossFit, we talk a lot about general physical preparedness. What if I had to walk 10 miles and be fresh and ready to go at the end? Could you do that? Are you physically prepared to achieve that task? That's the sort of thing we're talking about when we talk about general physical preparedness. It's not, "Can I do ten push-ups? Can I do fifteen pull-ups?" It's, "Can I pick up an injured person and carry them to safety? Can I sprint down the street if that was necessary to save my or somebody else's life?” This is general physical preparedness, and when it is necessary, and you don't have it, it is too late. Just like the old Chinese proverb, "The best time to plant a tree was twenty years ago. The second-best time is right now." Same thing for your fitness. Best time to start might have been twenty years ago, but the second-best time is right now. If you're already here and you're already reading this, you're already well on the way. If you're not, this is your wake-up call. Let's get prepared together.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...

Sat, 17 Jan 2026 18:42:45 GMT

Journeying to Extraordinary

Sunday Story…Change Your Story

Over the last couple of weeks, we've talked about making small changes to get big results. We've talked about changing our direction one or two degrees and finding an entirely new destination at the end of our journey.

But often, we find ourselves stymied by the stories that we are telling ourselves about our history, about what's happened in the past, the things you could do, things you couldn't do, why you couldn't do it, whose fault it was, and all of those stories that we tell ourselves around what has happened to us.

If we want to change our history, we must change the stories we tell about it. So, if you tell yourself, "I have never been athletic," "I have never been able to get in shape," and then you tell yourself, "I'll never be athletic," "I will never be able to get in shape." Failure isn't fatal, and success isn't permanent. All those things - failures, successes - are all part of the learning process.

We want to shift the stories we tell ourselves: "I’ve never been athletic YET," "I haven't found what works for me in the fitness area." You're going to keep trying until you find something that does work for you, for your life, for your fitness. That's your journey to extraordinary; it's not some destination; it's the learning process; it's the story you tell yourself.

So, let's keep learning and keep journeying toward the extraordinary.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...One degree

Sat, 10 Jan 2026 16:50:29 GMT

at 212 Degrees

Sunday Story…One Degree

Last week, I wrote about how a small daily action can lead to big accomplishments over time. Here’s another idea.

If you shift your focus, change your steering wheel, or increase your intensity just 1 degree, or 1 adjustment in any direction, your destination will change over time. Think about it. What would Columbus have discovered if he had shifted his course of direction just 1 degree over? Maybe he would have landed in Florida or Venezuela.

At 211 degrees, water is hot; at 212, it boils, and when it does, it produces steam, which produces energy (think steam locomotives). Here is a little movie that shows you how small changes make big differences:

https://www.youtube.com/watch?v=h7XqZxsIyks

Where in your life can you make a small change and reap different rewards?

Maybe it’s as simple as saying something kind to someone. You thought the words but didn’t verbalize them. Nothing shifts; nothing changes. But what if those words landed and changed someone’s life? Maybe that person really needed to hear that today, and your words will change the trajectory of their life

We don’t always know when our actions will have an effect far beyond what we planned for or expected. Making a one-degree shift in your outlook could change the world, or at least how you see the world.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Mandy Waller - January's Extraordinary Athlete

Sat, 03 Jan 2026 22:41:22 GMT

Mandy Waller - January's Extraordinary Athlete

Mandy has been with CrossFit Odyssey just over six and a half years, although she has been doing CrossFit for about 10 years.

She is kind, welcoming, and friendly to everyone in the gym. She has even gone so far as to grab people off the street and convince them to come try CrossFit.

Mandy is a local veterinarian and has helped more pets in our gym out of the kindness of her heart than I can count.

She has used her fitness to explore the world, includin g a stay at a wildlife sanctuary in Costa Rica, where she actually had to cross rivers with crocodiles, and a solo hike across southern Ireland. As a nature lover, she can tell you about all kinds of great hikes around the DFW area.

Congratulations, Mandy, on your Journey to Extraordinary, and thank you for choosing us to be a part of your fantastic journey!

Sunday Story...Small Tasks

Sat, 03 Jan 2026 19:05:41 GMT

Big Results

Sunday Story…Small Tasks

We all know that consistency is the key to long-term growth and success. But it is very easy to lose sight of the significant accomplishments that take place from doing small tasks every day.

I recently got a recap from my Whoop strap of my activity over the last year. I am not going to bore you with all the details of my activity over the previous year. Suffice it to say, I found the recap very revealing in the overall progress made. Remember, this was my “knee” year, when I had my knee replaced around Thanksgiving.

Here is my point about consistency and how a small effort can turn into big results. Last year, according to Whoop, I walked about 4.2 million steps. 4,193,741 steps to be exact. Whaat!!! My first reaction was, “There’s no way! 4 million??” That is the equivalent of climbing Mt Everest 46 times! But when you break that down to a daily achievement, it is 11,490 steps every day of the year. Granted, I am probably moving a lot more than most people, but that still seems like a lot. Not 11,000 a day, but 4 million a year.

What did you do last year that surprised you at the end of the year? Did you get to the box over 200 times last year (that’s only 4 per week!) Did you tell your loved ones you loved them over 300 times last year (less than 1x day)? What else?

If you want to end next year with some impressive accomplishments, start small, start now, and do it every darn day! You'll be surprised at what you can accomplish by doing small tasks every day!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Goals and Dreams

Sat, 27 Dec 2025 19:33:59 GMT

Make a Plan!

Sunday Story…Goals and Dreams

It's that time of year again. The end of the year, when we start thinking about the things that we accomplished and the things we wanted to accomplish but maybe didn't quite get to.

As we look forward to the coming New Year, what are your fitness goals? Are there any skills you'd like to improve? Skills that you meant to get better at this last year but didn't quite get to?

Perhaps there are some things you're sure will show up here in a month or two for the CrossFit Open, but you're not quite ready. You haven't done the work that you needed to do to be as good as you know you can be. Well, it's time to figure out how to get to them. You can go ahead and schedule a goal review with Alex, if you like. You could talk to Ellie. You could talk to me. We can schedule a private session or two, or if you have some friends who have the same issues, they need to work on the same skills, we could set up a special class on a Saturday afternoon or maybe a Sunday morning, and get those skills honed in and ready to show off for the Open.

Maybe it's something even simpler than that. Perhaps it's just "I want to be able to (fill in the blank here). I want to be able to back squat an extra 20 pounds by this time next year. I want to be able to do five strict pull-ups. If that's the case, then we need a plan. You need a plan to make that happen.

If you don't have a plan and a date, all you have is a dream. So let’s set the goals, make a plan, and make it happen.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

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Sunday Story...Be Kind

Sat, 20 Dec 2025 18:28:40 GMT

Help Your Friends!

Sunday Story…Be Kind!

We're coming up at the end of the year here, which really means we're coming up on the 1st of the year. As you know, there'll be so many of your friends, neighbors, and relatives who are going to make resolutions. They're going to go to the gym. This is the year that they're really going to get in shape. And then, in the middle of February or the 1st of March, that resolution will be tossed into the garbage bin. We need to help those people. We need to give them a path to fitness so they can enjoy the same benefits you all do from the work you're doing.

So, look through your friends and relatives and see if there isn't somebody who needs your help. I'm offering a new class. It'll be mid-morning Tuesdays and Thursdays, 11 am. That limits the population. We could be talking about people who have more flexibility in their schedules than those in a regular 9-5 job. But the point is that we're going to get stronger in this class and improve our cardiovascular fitness. We'll be doing that using Zone 2 training, VO2 max training, and sprint training. We'll include all those things throughout the cohort. If we care about these people, we need to show them the path. It's just like you can't make the horse drink water, but you can show him where the water is. Your job is to show him where the water is. Tell him what's going on here, who we are, and what we can do for them, and get them on their own journey to extraordinary.

It's an act of kindness.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Indulgences

Sat, 13 Dec 2025 15:40:01 GMT

Don't wreck your progress!

Sunday Story…Indulgences

It's that time of year again, you know? Sweets are everywhere, drinks are flowing, and the resistance begins to break down. You know you can have one drink, but more than one becomes a problem. You know you can have one or even two bites of a sweet, but more than that becomes a problem.

This is where we all struggle: finding the willpower and the desire to continue our journey and maintain the consistency of our diet and exercise. It would be a shame if we let one or two weeks ruin all our progress in a year. That's the prize to keep your eyes on. All of the progress that you've made, all of the good things that you've done, you don't want to erase in one meal or one week.

Can you indulge yourself? Of course. Can you overindulge yourself? You can, but you probably shouldn't.

So, look at the table groaning with all those delectable morsels, pick one or two, and have a bite or two of each, enjoying the hell out of every bite. Chew it thoroughly, close your eyes, and enjoy the taste, the feel, and the aroma of the food in your mouth and on your tongue. And then have another bite, and as you do, realize that maybe that second bite wasn't quite as satisfying, quite as good as that first bite, and you know every bite after that won't be as good. After that, it just becomes something to do that you're supposed to do. I'm supposed to eat the whole piece. I'm supposed to finish my plate. You don't have to. There's no “supposed to” here. Enjoy your indulgences, but don't overdo it in a way that sabotages all your progress.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Your Fitness

Sat, 06 Dec 2025 19:16:31 GMT

Get Back to work!

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Sunday Story...Grateful

Mon, 01 Dec 2025 15:32:03 GMT

The Attitude of Gratitude

Sunday Story…Grateful

One of the most powerful practices you can perform is gratitude. If you are reading this, you have much to be grateful for. Too often, we try to make gratitude about the big things, the momentous occurrences. But the practice of gratitude really requires us to find it in the simplest, smallest moments. Let's think about that. I have gratitude for:

The breath that I take

My body's ability to absorb oxygen and send it out to all the places it needs to go

Being able to get up in the morning and move

All my relationships and all of the people that are around me and in my life

The world around me

The food that I eat

The scenery that I get to see

You won’t have to look very far or very hard to find things to be grateful for. When you do this, all the other things that may bother you will slip away, and you will be left with warmth in your heart for all the blessings you experience in every moment. Gratitude is about the small things as well as the big ones.

Life is full of moments of gratitude if we take the time to experience them. Gratitude is probably the single most important shift you can make that will improve your life. Viktor Frankl said, "The only freedom that man really has is his freedom to choose his attitude" - not just at Thanksgiving or Christmas, but every day, every moment. Cultivate an attitude of gratitude.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Memento Mori

Sat, 15 Nov 2025 13:28:55 GMT

It's Inevitable

Sunday Story…Memento Mori

When my father passed back in 2014, it was awe-inspiring how well he had planned for his passing. Everything was done for us, whether we wanted a memorial or not. The money went there; the stuff went there. And it was a smooth, easy process.

I see so many times when that doesn't happen. It's not an easy process. It's a time of strife. People are grieved, and they are fighting about this and that because it hasn't been done right. And that person's wishes, which are unknown at that point, aren't being followed. Had we asked them, it probably wouldn't have turned out the way it did.

I’m bringing this up now because it's something we all do. The fact is, is that we don't know when the end is coming. We know that it's coming, but we don't know precisely when, and the older we get, the closer we are to that date.

So, it's time for all of us to think about how we want our affairs handled when we're gone. If you want to leave it to whatever happens, happens, you can. That's the easy way (for you), but the other way is to plan for it because it's going to happen, just like the sun's going to come up tomorrow, this is going to happen. It's a question of when, not if.

So, plan for that, do the work, do the planning, do the thought process that it's going to take because it is a thought process. You are going to have to figure it out for them: How do you want it to look? You want music? What music do you want to play? You want AC/DC or Beethoven? What the heck do you want? Write it down, plan for it, make it happen.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Who loves you?

Sat, 15 Nov 2025 13:26:15 GMT

Go Far...together

Sunday Story…Who Loves You?

One of the least emphasized aspects of your health span training is the relationship aspects and our connections with other humans around us.

Almost all our health span training is done alone and in service to me. In the Gym? It's about me. When I eat? It's about me. The same thing with my sleep. It’s about me.

But really those things become less important if my relationship with other humans around me is weak or non-existent. Most of you reading this have some connection with other people: it might be your spouse, might be your parents, might be your children, the people you work with. But how are those relationships? Are you working at them or are they just all on autopilot? When you spend time talking with them are you listening? And by that, I mean are you listening to understand or are you listening to answer? Are you going out of your way to meet your relationships where they need to be met? Or where you think they need to be met?

Our relationships with other humans are the meat and potatoes of who we are as humans. We are tribal animals. Throughout the millennia humans thrive best when they are aligned with other people. All the advancements humans have created were created to help other humans. Think about it…every advancement: the steam engine, the telephone, antibiotics, textiles, farming, the list goes on and on.

There is an old saying…if you want to go fast go alone, if you want to go far go together. I don’t know about you but I don’t want to be the last man standing. I want to live a full and rich life and that means with lots of love, harmony, and happiness around me.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Attitude of Gratitude

Sat, 01 Nov 2025 18:11:00 GMT

You Can Choose!

Sunday Story…Attitude of Gratitude

One of the best practices I have found to keep myself on track and centered is gratitude. When we feel gratitude and express it for the things we have, the things we're doing, the things around us, it allows our outlook to soften and become more inclusive. I am grateful for the beautiful day I see around me. I am thankful for the body I live in, which moves so well, that has supported me for all these years, and for all the things I have done. I have gratitude for the people around me. The things they do, the things that they've taught me, the things that I have managed to understand and receive from them.

Years ago, in the San Francisco Bay Area, there were several restaurants called The Gratitude Cafe. The real fun and connective part of The Gratitude Cafe was that all the dishes had writing around the edges and at the bottom that were affirmations: "You are wonderful!" "You are beautiful!" "You are strong!" All the items on the menu carried the same kinds of messages. "You are beautiful!" It was a milkshake made with almond milk, nuts, and this and that. And when you ordered it, the server repeated it. So, you said, "I'll have an 'I am beautiful,'" and the servers would say, "One 'I am beautiful'!" And then the kitchen would be constantly yelling these things out: "I am beautiful!" "You are wonderful!" Things like that, and when they brought it to the table, same thing: "You are wonderful!" "You are beautiful!" It was an experience in gratitude, thus the name Gratitude Cafe.

The food was secondary to the experience that you left with, which was one of gratitude. Gratitude may be the single most important attitude you can bring into the world. Expressing gratitude out loud to the people around me inspires them to find gratitude as well. We can always find gratitude even in the worst circumstances. This is the meaning of finding a silver lining in every cloud. There's always something to be grateful for, even in the darkest days. As Viktor Frankl points out, "The one freedom nobody can ever take away from you is your freedom to choose your attitude," and that means the freedom to choose an attitude of gratitude, even in the face of ugliness, trials, and tribulations.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Musings on Mortality

Sat, 25 Oct 2025 13:36:23 GMT

Your Legacy

Sunday Story…Musings on Mortality

Lately, I've been musing on mortality. As you can tell from the last couple of posts, I have now reached what would be considered three-quarters of the way to 100. When I turned 50, I said, "Maybe I'm middle-aged. Got 50 more years to go." But now, on the cusp of 70, it's only 30. And that feels like the blink of an eye.

None of us is getting out of here alive; that's been the fact since the day you were born. Everything we do is to live the most fruitful and productive lives we can, making connections, building relationships, providing value to the world, and discovering our purpose —the one we were put on this planet to fulfill.

But the question is, did we get there? Did you manage to do that? Did you find your purpose? Did you fulfill your purpose? These are some of the questions that I've been asking myself. I worry that I haven't done enough to achieve the purpose for which I was put here. I fear that I will leave behind more problems than I solved.

Most of these questions are unanswerable, or the answers may elude us in our own lifetimes. The people that we leave behind will have those answers. They will know if you've done enough, and they will see if you solved more problems than you left. In many ways, the people, the relationships, the connections that we leave behind are, in fact, our legacy.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...It's your Job

Sat, 18 Oct 2025 17:56:13 GMT

Take it Seriously

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Sunday Story...69

Thu, 09 Oct 2025 21:17:45 GMT

What's your number?

Sunday Story…69

As you know, last Saturday was my birthday. And I have to admit that I've been struggling with this particular number, sixty-nine. When you turn forty, even sixty-three, it's not that big a deal. You really don't think about what that number means. But in this particular case, this number seems to carry at least some significance for me.

You see, after sixty-nine comes seventy, and I've got to admit that seventy sounds really, really old. Older than sixty-nine. Older than sixty. Old. Now I know that this is just my own perception, my own stuff around aging, right? Maybe for you it's sixty, or it's fifty, who knows? But I can tell you that when I look at turning seventy next year, I'm a little bit disturbed—or perturbed, something.

So, I've been thinking about that, and what is the why? Why do I perceive seventy as being old? Why not eighty? Why not ninety? Why not a hundred? I intend to live a long, healthy life until I can't anymore. In other words, I want my health span to be at the top of the game all the way through. So really, seventy is just another number. Still, I have all of this baggage that I'm carrying around with it, and I'm just kind of wondering as you're reading this, what kind of baggage are you carrying at sixty-eight, seventy-two, eighty-six? How is that working for you?

If you're interested in learning how to build muscle and strength (and find discipline), sign up for a free fitness assessment at www.crossfitodyssey.com or reach out to me directly, and let's get you started on your journey to extraordinary results.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Happy Birthday to me!

Fri, 03 Oct 2025 20:37:44 GMT

This is a subtitle for your new post

Sunday Story…Happy Birthday to me!

If you're reading this on Sunday, yesterday was my birthday. I'm celebrating 69 years on this planet. And I am leaving you with a couple of thoughts. As you can see, the picture posted is of me doing some regular old work with a shovel. And this is why I do what I do in the gym every day. So I can do the regular things - gardening, digging, walking - all those things that make life worth living.

Physical training isn't just about doing push-ups and pull-ups; it's also about developing overall strength and endurance. Physical training at this age is about how good I can feel after I do all the things that I want to do. It does no good to go out in the garden if I'm going to pay a price for that activity the next day or the next two or three days or weeks. The only way to prevent that is through regular physical training. You need to lift weights regularly. Most of the professionals we see these days claim to strength train two days a week, and I would agree that this is the absolute bare minimum - two days a week. I lift weights five days a week.

Most importantly, you should do hard things regularly, whether that means hitting Kilimanjaro or Machu Picchu (as Ellie has taken groups and plans to take another one next year to Portugal, I think) or spending a day with your kids or grandkids doing all the things they want to do. The only way to do that as we get older is by continuing to train our physicality. Doing nothing is worse than doing something hard.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

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Sunday Story...Change

Sat, 27 Sep 2025 17:22:25 GMT

Balance vs. Harmony

Sunday Story…Change

If you are reading this, you should already be aware of the importance of discipline and commitment. And, hopefully, you have already committed to your fitness journey and are showing up when you say you will (discipline!).

That’s great. Good on you! But there’s more, a lot more. You have begun the fitness part of your journey. The physical part. Perhaps you've already started improving your nutrition. And of course, your sleep. There's also your stress management. How are you managing your stress? Both at home and at work? How is that working for you? Once we get those things in line, we are on our way to an extraordinary journey. But that's not all.

Other things are not so obvious, things that are not so easy to pinpoint and change. The things that may be ingrained in you over years and decades of your life. Some of these aspects also require examination. How are you showing up in the world? How are you with your relationships? How are you showing up in your relationship with the universe? With divine spirit? These things may be as important as your physical journey, if not more important.

I often say that we would like life to be harmonious. By that, I mean we aren't looking for balance. Balance indicates non-movement, stasis. What we want is harmony. I can become obsessed with one thing or another, such as my career, my kids, or something else, but what I really want, even when I'm overly focused on one thing, is to have the rest of my life in harmony. It's just like an orchestra, sometimes the timpani drums are the big mover, and sometimes it's the horn section, the strings, or the woodwinds. It works as a harmonious whole, but the emphasis can be on one part or another. My question to you is, how harmonious is your life?

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Get some Z's

Sat, 20 Sep 2025 17:41:39 GMT

Get more rest!

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Sunday Story...discipline is the glue

Sat, 13 Sep 2025 18:31:44 GMT

That holds actions together

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Sunday Story...How You do anything

Sat, 06 Sep 2025 18:49:41 GMT

Is how you do everything

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The Results are IN!

Fri, 05 Sep 2025 21:07:21 GMT

The Results are IN!

I have been waiting, waiting, waiting to receive the final numbers from Eventbrite and Venmo to determine the exact amount raised for Kerrville, and we finally have it! We officially raised a total of $3768.61 through the event.

$3156.06 donated by members and friends

$47.55 donated by Alsie's Ice Cream

$40 donated by Ayteva BBQ

$525 donated by Navy Blooms T-shirts (they raised over $22k in total!!!)

PLUS the donated massages, sauna, cold plunges, red light therapy, chiropractic assessments, and physical therapy assessments. HUGE thanks go to all of these amazing companies that contributed. Don’t forget to go see them at their businesses!

Navy Blooms - 6030 Luther Lane - Holiday, Game Day, Sorority & Camp goodies!
Sauna provided by The Ritual Mobile Sauna - this Sauna is available to rent for parties! Ask for Deborah.
Cold Plunge provided by Evolve Human Optimization Labs in Mockingbird Station - they have Day Passes!
Red Light Therapy provided by Unwind Massage Lounge (massage chairs from our very own Amanda George - Snider Plaza)
Physical Therapy Assessments by Raise the Barbell - our very own Amanda Anderson
Massage Therapy by Massage Fit - ask for JJ
Federico Resendiz Chiropractor at Aaram Wellness
Alsie's Ice Cream Truck - for your next party!
Ayteva BBQ Truck for your next party!

Also, a HUGE thanks to Coach Alex for putting together the workouts and getting the barbecue truck, ice cream truck, and his sister’s awesome goodies for sale! Hopefully, we will see more of those around here for sale soon.

He really LOVED doing this, so hopefully we will do some more!

How does “The Longevity Games” sound?

Thanks to Coach Gui, Coach Cara and Coach Chris for coming and helping and participating. We couldn’t do any of the amazing stuff we do around here without all of you.

Rx Winners:

1st Place - Noah Gregory and Hollis McMahon

2nd Place - Darren Gregory and Coach Cara Geen

3rd Place - Lily Marshall and her boyfriend Baylor

Scaled Winners:

1st Place - Coach Gui and Carmen Beasley

2nd Place - Mandy Waller and Matt Johansen

3rd Place - John Kerr and Bradley Kurnic

The Serenity Prayer, Strength and Community Action

Fri, 05 Sep 2025 21:01:18 GMT

The Serenity Prayer, Strength, and Community Action

by Ellie Bishop McKenzie

This prayer has carried me through some of life’s hardest storms. It reminds us that while we cannot control tragedy, illness, or disaster, we can always control how we respond.

On July 4th, 2025, devastating floods swept through the Texas Hill Country. Even if you didn’t know the victims personally, many of us wept for them. They were neighbors, friends of friends, and part of the fabric of our Texas community. We felt powerless. But as true Texans, we did what we do best—we came together to help.

At CrossFit Odyssey, that belief in resilience and action runs deep. John and I built this gym not just to help people look strong, but to help them be strong—for themselves, their families, and their community. That’s why we’re turning our 12-Year Anniversary into a fundraiser to support Kerrville flood victims.

12-Year Anniversary Fundraiser for Kerrville

�� Saturday, August 23rd
�� CrossFit Odyssey – Dallas, TX
8:00 AM – Open Workout (public welcome!)
10:00 AM – Friendly Competition (register HERE)

Donation: Give whatever you choose—all proceeds support flood relief efforts in Kerrville. You do not have to compete to donate!

Also, come enjoy:

��Saunas – The Ritual [@theritualdallas]
❄️Cold Plunge – Evolve Human Optimization Labs [@evolvelabs_dallascentral]
��‍♀️Physical Therapy Assessments – Raise the Barbell [@raisethebarbellptperformance]
��Massages – MassageFit [@massagefit_dfw]
��Texas Strong T-Shirts – Navy Blooms [@navyblooms_dallas]
…and more!

Why We Do This

At CrossFit Odyssey, we live by a simple truth: hard things make us stronger. A tough workout. A personal challenge. A disaster recovery effort. Each test of resilience gives us a deeper appreciation for the life we’ve been given.

That’s why this fundraiser is designed exactly like our philosophy: something hard, followed by something fun. Because strength and gratitude go hand in hand.

Join us. Sweat with us. Give with us. Even if you don’t want to work out, come cheer, donate, and be part of something bigger than yourself.

Together, we can turn strength into service—and make the world a better place, one rep and one act of kindness at a time.

Sunday Story...Standards

Sat, 30 Aug 2025 18:08:25 GMT

How you do anything...

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Sunday Story...Health Food?

Sat, 23 Aug 2025 11:23:11 GMT

Is it really?

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sunday Story...Consistency

Sat, 16 Aug 2025 17:58:36 GMT

Be Consistent!

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12 Years of the Journey to Extraordinary – And a Chance to Do Good

Mon, 11 Aug 2025 10:00:19 GMT

Friendly Competition and Fundraising for Kerrville

When John and I opened CrossFit Odyssey 12 years ago, we had one big goal:

To make the world a better place—one stronger, healthier, more confident person at a time.

We believed that if we could help each person become their best self, they could go out and make a bigger impact in the world.

That’s why our anniversary has always been more than just a celebration.

It’s a chance to give back.

This year, that mission hits closer to home.

My kids grew up spending summers at Camp Waldemar and Camp La Junta on the Guadalupe River, just outside of Kerrville, TX. After the recent devastating flood, my mind went back to all those summers when I’d wake up, grab my coffee, and comb through hundreds of camp photos—looking for my kids’ faces to make sure they were safe and happy.

I can’t imagine waking up to find everything gone.

Here’s the truth:

Hard things happen.

Natural disasters happen.

Tragedies—both natural and man-made—will happen again.

We can’t control that.

But we can control how we respond.

And our response here at CrossFit Odyssey is to take action.

Join Us for Our 12-Year Anniversary Fundraiser for Kerrville

Date: Saturday, August 23rd

Location: CrossFit Odyssey, Dallas TX

8:00 AM – Open Workout (public welcome!)
10:00 AM – Friendly Competition (Register Here)
Cost: Whatever you want to donate to support flood victims in Kerrville, TX

Special Experiences Included:

�� Saunas – The Ritual [@theritualdallas]

❄️ Cold Plunge – Evolve Human Optimization Labs [@evolvelabs_dallascentral]

��️ Physical Therapy Assessments – Raise the Barbell [@raisethebarbellptperformance]

��‍♀️ Massages – MassageFit [@massagefit_dfw]

�� Texas Strong T-Shirts – Navy Blooms [@navyblooms_dallas]

…and more!

This fundraiser will be exactly what we believe in:

Something hard, followed by something fun.

Because doing hard things—whether it’s a tough workout, a life challenge, or a disaster recovery—makes us stronger and more grateful for the beautiful life we have.

At CrossFit Odyssey, we believe in building resilience, one rep, one challenge, one day at a time.

Join us. Sweat with us. Give with us. (And if you can't or don't want to workout, just cheer for the ones who are!)

Let’s make every day an adventure—and make the world a better place together.

[location-signature]

Sunday Story...Si

Sat, 09 Aug 2025 19:01:00 GMT

Consistency isn't sexy but it works!

Sunday Story…Simple, not Easy

A day rarely goes by that I don't get asked about the latest trend in eating, exercise, or some other special supplement or drug. The fact is, simple is better. There is no magic pill. There's no special diet, workout, or anything else that's going to work for everybody all the time, all the time. The next best thing might be a little better or a little worse than the last best thing. The thing is that improvement, consistency, and simplicity don't sell. They don't get you likes on Instagram. They don't get you another client. What sells is innovation. The new, the latest, the unique thing, and the promise of the magic pill or the shortcut. That's what sells.

Numerous people have told me over the years that they had to get in shape to start CrossFit, martial arts, or anything else. The fact is that all those things will get you into shape. That's the point. That's how simple it is.

If you haven't been doing strength training for over a year, start by picking a program and sticking with it for 12-16 weeks. See what happens and then decide whether to change it at the end of 16 weeks. Keep it simple. It doesn't have to be complicated.

I've spent a number of these weekly missives talking about longevity and what's the best way to live your best life. The fact is that if you're starting from scratch, the most important thing is to begin; walk through the door, get on a bike, get on a rower, get out on the road, and start today. This is the simplest, most straightforward way to do it. Don't worry about whether you have the right program, or whether the food you're eating is right, or whether the supplements are this or that - just get started and keep it simple.

It is simple…not easy.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Machu Picchu, Kerrville, and 12 Years of Odyssey

Mon, 04 Aug 2025 10:00:24 GMT

Machu Picchu, Kerrville, and 12 Years of Odyssey

by Ellie Bishop McKenzie

Machu Picchu – Day 4: We Finally Arrive

This one was tough to write.

Just after we completed this life-changing trek, and I was writing this blog, devastating floodwaters swept through Kerrville, TX, taking lives and shaking our community with the deaths of so many people we all loved and cared for. This hit me even harder because my two daughters went to Camp Waldemar on that same river. I remember waking up every morning and jumping on the computer to sort through hundreds of pictures to find their faces. I couldn't imagine waking up to this kind of devastation.

That tragedy brought one truth into sharper focus:

Life is fragile—and far too short to waste.

In 2014, I learned that firsthand. After a routine dentist visit, a harmless strep bacteria from my mouth entered my bloodstream and lodged in my spine, forming an epidural abscess. The pain was excruciating. I could barely move. Doctors warned me that if they didn’t catch it in time, I could be paralyzed—or dead—within weeks.

Thanks to a team of incredible physicians, I survived. And I walked away with a gift: a new perspective.

A few years later, my father passed away at 76. And that moment hit even harder. I realized that no matter how much I trained, how well I ate, or how strong I became, I couldn’t outrun the end. If I live to be 76 too, that gives me just twenty years do everything I’ve ever wanted to do in this ONE chance at life.

So I made a promise to myself:

Live the most extraordinary life possible—while I still can.

What Makes Life Extraordinary?

For me, extraordinary begins with pushing your limits, seeing the world’s wild beauty, and doing hard things that remind you you’re alive. Doing hard things makes you appreciate all of those things you see and do even more, because the more difficult something is to attain, the greater it feels once you have achieved it.

Next comes sharing all of that with people you love and inspiring others to live their greatest life. That has been my goal for living my best life ever since.

Machu Picchu checked every one of those boxes.

In case you didn’t know, Machu Picchu—one of the Seven Wonders of the Modern World—means “Ancient Mountain” in Quechua. (And, funny enough, the way most Americans mispronounce it actually translates to “Ancient Penis.” True story.)

This incredible Incan citadel was likely a sacred spiritual retreat or royal estate, nestled deep in the Andes above Cuzco, Peru. Today, Machu Picchu stretches over five miles and connects more than 3,000 ancient stone steps. Every year, people from around the globe come to hike, sweat, and climb just for a glimpse of this place’s surreal beauty—and a shot at seeing the sunrise spill over its stone terraces.

Our Arrival

We woke at 5 a.m., piled into a massive bus, and wound down the mountain on roads that felt barely wide enough for a bike, much less a tour bus. The ride was tight, twisting, and unforgettable.

As the sun crested the peaks, we reached Machu Picchu. We stood in silence and watched golden light pour over the ruins. We listened. We learned. We walked and climbed and snapped a thousand photos.

We stood in awe.

And yet, in the shadow of recent tragedy, I now ask myself:

How can something so beautiful coexist with so much sorrow?

Here’s the answer I have come to:

This is why we do hard things. This is why we explore. This is why we live fully.

You don’t get to choose how much time you have here.

But you do get to choose how you spend it.

So choose this:

Love deeply.
Laugh often.
Cry when you need to.
Do hard things on purpose.
Be deliberate with your actions.
Chase the adventure.
Live wide open.

At CrossFit Odyssey, that’s what we’re about.

We use strength, sweat, and movement to remind people they’re alive—and to prepare them to go live a life that matters.

We train to hike ancient mountains.

We train to raise our kids.

We train to be the kind of humans who can handle whatever life throws at us.

Because if you’re not training for the life you want to live, what are you training for?

KERRVILLE

And because of that, we have chosen our upcoming 12th anniversary to celebrate that training, that lifestyle, and the lives lost too soon in the Texas Hill Country.

On Saturday, August 23rd, we will have a workout open to the public - the cost is any donation you want to make. One hundred percent of the proceeds will go to Kerr County recovery.

We will also have Navy Blooms on site selling their Texas Strong t-shirts, as well as a mobile sauna, cold plunge, red light therapy, physical therapy assessments and breakfast tacos. Come celebrate life and lives lost with us doing something hard, followed by something fun.

You do not need to be a member or a CrossFitter to participate, so bring your friends and families. The workout will be doable by anyone who wants to do it.

But it will be work. Because hard things are good for us, and because it makes us more appreciative of the life we have.

Join us. Let’s make every day an adventure.

�� Visit CrossFit Odyssey in Dallas

�� 4202 West Lovers Lane | Indoor/Outdoor Training | For Life, Not Just Looks

TAKING ACTION

Sunday Story...Hydration!

Sat, 02 Aug 2025 19:03:16 GMT

Your Brain will Thank you!

Sunday Story…Hydration!

We're going to take a detour today and talk about consuming water. It's August in Texas. It's hot. Whether you spend most of your time indoors in air conditioning or outdoors without it, water is your best friend. When we have high humidity and high heat, we're going to sweat. In order to replenish your fluids, you need to hydrate. We often say that 100 ounces is the minimum you should have. If you're sweating, working out, or spending time outdoors, you likely need to increase your intake by 20-30%. So, 120-130 ounces of water, and that's a lot of water. Okay, now you can count your other fluid intakes if you drink a smoothie or a Gatorade. You can’t count coffee or alcohol because they are diuretics, so they make us sweat and urinate more.

The bottom line is that a lot of bad things can happen if we don’t get enough fluids. It makes it harder to think when you're not adequately hydrated; it makes it harder to do almost everything. You can get heat exhaustion, heat stroke, or several other heat-related maladies if you become dehydrated. If you're trying to work out, 2-3% dehydration will result in a 20 to 30% reduction in your performance. This is not good.

So, the bottom line is to drink more water. If you have a hard time with that, put an LMNT in it. If that doesn't work for you, consider stepping up to a Gatorade or lemonade, or something else that makes it more palatable. But get that liquid into your system. Your brain will thank you.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Injuries

Sat, 26 Jul 2025 18:18:43 GMT

Sunday Story...Injuries

Sunday Story…Injuries.

Injuries happen. As we age, we need to take every precaution to prevent injuries that could prevent us from working out. The fact is, we're always going to get a little tweak here, a little pull or strain there. However, the idea is that we won't have an injury that stops us. When we must stop training, that's when we go backwards. We need to avoid going backward at all costs.

That being said, we also need to push ourselves to the edge of our comfort zone occasionally. So, how do we do that and avoid injury? One way to do that is with a proper warm-up. A proper warm-up will:

1. Raise my core body temperature

2. Get my muscles warm and supple

3. Have my heart rate raised just enough to be ready to work

Another way to prevent injuries is to engage in some form of mobility training. This is not part of your warm-up, but rather something you regularly do. Mobility includes both strength and flexibility exercises.

Another part of injury prevention is knowing when to stop. If we have a very sharp pain and it feels like you're stabbed with an ice pick, that is an indicator that you need to stop. We need to stop and assess: "Is what I'm doing wrong? Is the movement causing that pain? Or is the pain now going to exist without the movement?" If the pain persists without movement, you must stop.

If I make a minor adjustment here and there, I can continue to work. I might bring the weight down, reduce the load, and lower the intensity, but I can continue to move. It might be strained or tweaked, but it's not injured.

As we age, it becomes increasingly important to understand our bodies. Back in the day, when you were in your 20s, you could work through injuries and recover more quickly. That may no longer be the case as you get into your 40s, 50s, 60s, and beyond. Be smart, train hard, live long and healthy.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Sunday Story...Movement is Medicine

Sat, 19 Jul 2025 19:06:17 GMT

Movement is Medicine

Sunday story…Movement is Mental Health

Last Friday, Andrea Reich and I filmed a short video on the mental health aspects of working out for Instagram. You can find it on our Instagram page, @CrossFitOdyssey. What we're discussing today is the mind-body connection that occurs during exercise. Regular exercise, as we know, is celebrated for its physical benefits. However, a lesser-known benefit is the impact on shaping your mental and emotional well-being.

Participating in physical activity creates a complex cascade of biochemical events in your brain that promotes feelings of happiness, reduces anxiety, and can alleviate some symptoms of depression. Your muscles move, your heart rate increases, your respiration increases, and your brain begins to release endorphins. Endorphins are those natural chemicals that act as mood elevators and painkillers. These endorphins, along with neurotransmitters such as serotonin and dopamine, can help foster feelings of optimism, resilience, and even provide a sense of calm.

Regular exercise serves as an effective outlet for stress management. Physical activity can break the cycle of negative thoughts. Activities like running and yoga, swimming, and even a quick walk can be meditative, focusing your intention on the present moment. The mindfulness effect of exercise will help with your self-awareness and emotional regulation.

When we participate in group sports or fitness classes, we experience feelings of connection and have opportunities for social interaction and support. Setting and achieving exercise goals, no matter how small, helps us build self-esteem and eventually develop a sense of mastery. These are critical components for maintaining long-term mental health.

Making movement a regular part of your life is a simple and effective strategy for promoting good mental health and well-being. Movement is medicine for both the mind and body.

If you're interested in learning how to build muscle and strength, sign up for a free fitness assessment at www.crossfitodyssey.com, or reach out to me directly, and let's get you started on your journey to extraordinary.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Machu Picchu Day 3 ~ A Lesson in Perspective

Thu, 17 Jul 2025 21:15:44 GMT

Machu Picchu Day 3 – A Lesson in Perspective

by Ellie Bishop McKenzie

There’s a story I love about a wealthy father who took his son to the countryside to show him what it looked like to be poor. After their trip, the father asked, “What did you learn?” Instead of feeling pity, the boy replied:

“We have one dog—they had four.

We have a pool—they had an endless creek.

We have fancy lanterns—they have the stars.

We buy our food—they grow theirs.

We have walls—they have friends.”

As we hiked, rain sprinkled over the landscape, but it only made the scenery more vibrant. Towering, lush, green mountains, waterfalls tumbling from cliffs, and dense jungle sprinkles with bright flowers framed our trail. Our guide, Porfi, stopped regularly to show us the natural vegetation - everything from hallucinogenic berries to avocados the size of your head as we walked through farming groves in the middle of nowhere.

When we reached a small farm to wait for a bus, we bought fresh fruit and drinks for mere coins. Simple nourishment, more satisfying than any gourmet snack. From there, we drove to a coffee plantation tucked in the jungle. We learned how coffee is grown and roasted, then sipped their award-winning brew—an experience that felt richer than any high-end café back home.

Then came more unexpected: an emergency zip-line over a raging river. The road had been washed away by a landslide, but the locals built a cable crossing in days. We piled into small metal carriages, hearts racing, and zipped to the other side. It was terrifying—and completely unforgettable.

At the train station, we could have chosen the easier route, taking a train into town. But every single person in our group chose to keep walking. Along the tracks, we passed endless flowering bushes, waterfalls, and bridges that made us feel like we’d stepped into a movie.

On the way, we met vendors selling handmade goods and fresh fruit. Dozens of dogs and cats lounged around, cared for by everyone and belonging to no one. They didn’t need fences to be safe—they had community.

By afternoon, the effects of three days on our feet showed up in blisters, sore knees, and aching hips. Some of us were still fighting off stomach issues, and one hiker nursed bruised legs taped together the day before. But no one complained. We were too busy taking in the beauty around us.

Eventually, we arrived in Aguas Calientes—a town that felt like a mountain village in Colorado, complete with shops, cafés, and smiling locals. We browsed souvenirs, shared dinner with Porfi, and sank into our beds, feeling grateful for every step.

Machu Picchu Day 2 - Expect the Unexpected

Thu, 17 Jul 2025 20:38:32 GMT

Machu Picchu Day 2: Expect the Unexpected

At CrossFit Odyssey, we often remind our athletes to expect the unexpected. Life rarely sticks to the plan—and how you respond when it doesn’t makes all the difference.

Day two of our trek proved this lesson in spades.

We woke at 5 a.m., packed our gear, and set out to summit Apu Salkantay—revered as a Mountain God—via a 7-kilometer climb to Salkantay Pass at 4,630 meters (15,190 feet). The weather was raw and unforgiving: cold rain pelted us at the base, and snow greeted us at the summit. I was not excited about it.

A Note About Day One.

The day before, many of us tried chewing local coca leaves—a traditional remedy believed to ease altitude sickness. For the record, coca leaves are not the same as cocaine. Some in the group said it helped them breathe easier. Others thought it tasted awful. A few of us, ended up with immediate stomach cramps. That was me.

By the time we climbed to Humantay Lake that afternoon, my gut was in full protest. I quietly drifted to the back of the pack, hoping fresh air would help. Later, at dinner, more people were feeling queasy and couldn’t face a meal.

Horses to the Rescue

When we started the ascent to Salkantay Pass the next morning, I made the call for four of us to go up on horseback. Two of us were battling upset stomachs, and the other two simply wanted the experience. Watching my daughter—so confident after years at Camp Waldemar—lead her horse up the mountain, felt like a proud mom moment I’ll never forget.

Meanwhile, the rest of the group pressed on foot. One of the girls developed a sudden stomach bug, and in the middle of that chaos, her favorite hiking boots were sacrificed to the Salkantay god. Our guide saved the day with a roll of duct tape, wrapping her boots tight so she could keep moving, one careful step at a time.

Into the Cloud Forest

By lunch, we were exhausted, soaked, chilled—and, frankly, a little poopy. But the day was only halfway over. We still had six more hours of hiking.

As we descended, the landscape transformed. Boulders gave way to lush green grass. Flowers lined the trail again. We entered the cloud forest, the edge of the Amazon rainforest, and trekked another 9.5 kilometers (5.9 miles) through dense, vibrant jungle.

Somewhere along the path, we met two young Brits. When we asked where they were staying, they shrugged and said, “We’ll know it when we find it.” They wandered the world this way—no plan, just curiosity. My daughter was instantly inspired.

“MOM!!!!! I want to do that!!!!!”

Not today, dear child. Not today.

But watching her face light up, I knew she’d found her spark.

Bigger Mountains

That night, we reached CollpaPampa. Many of us skipped dinner in favor of precious sleep. We had to be up again by 4:30 a.m.

As we hiked, I talked with one of the women about these mountains. Yes, this was one literal mountain—a physical challenge you cross by putting one foot in front of the other. But life gives us metaphorical mountains too.

Paying bills. Raising kids. Losing someone you love. Facing sudden illness or watching a business you poured your heart into fail. These moments feel impossible.

But they’re conquered the same way. One step. Then another. Focus on what’s in front of you. Eventually, you find yourself on the other side.

And don’t forget to look up along the way. Look and see how far you have come, and remember that beauty is everywhere—blazing in nature and glowing in the faces of those who climb beside you.

Testing Your Fitness In The Real World - My Macchu Picchu Adventure

Thu, 17 Jul 2025 17:22:33 GMT

by Ellie Bishop McKenzie

As many of you know, I love testing my fitness outside the gym. This year’s challenge: Machu Picchu.

If you’ve followed my journey, you know these adventures started small. On my 49th birthday, I wondered—could I do a legless rope climb? I did. The next year, I went bigger: a standing backflip for my 50th birthday. Why? Because my younger brother used to flip effortlessly when we were kids—and I always wished I could. I hired a coach, trained in ninja gyms, sponge pits, trampolines, and finally the floor. It took work, but I nailed it. And that lit a fire.

Since then, every year has brought a new challenge:

51: 51 steps walking on my hands

52: Skydiving (thanks, John!)

53: Time with my dad in his final days

54: Learned to wakeboard

55: Summited Mt. Kilimanjaro—with 7 friends from the gym

That last trip sparked a new goal: helping others test their fitness in the real world, beyond the gym. Machu Picchu was my adventure for 56—and I brought 10 amazing people with me, including my 17-year-old daughter. Sharing this experience with her was a gift of its own.

Day 3 in Peru — The Hike Begins!

June 15

We started early—picked up at 4 AM, then a two-hour bus ride to Mollepata for breakfast. Another hour brought us to Chollaconcha, where the trek began.

The first leg: a steep, 3-hour hike to Saraypampa Camp (3900 meters/12,795 ft). The first 30-60 minutes were brutal—straight uphill at high altitude. But we pushed through, viewing glaciers and valleys, finally following an ancient Inca water channel still used today (7 km/4.35 miles).

By noon, we reached Sky Camp—cozy igloos and a well-earned lunch.

sunday Story...Summer Nutrition Tips

Sat, 12 Jul 2025 19:12:42 GMT

AbundancE!

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Sunday Story...Squat!!

Sat, 05 Jul 2025 17:37:02 GMT

Everyone Does it!

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Sunday Story...the Whys and Wherefores...Deadlift

Fri, 20 Jun 2025 11:07:05 GMT

Pick Up Heavy stuff!

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Sunday Story...the Whys and Wherefores

Sat, 14 Jun 2025 16:51:50 GMT

Jumping Rope!

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How Building Muscle Nourishes The Spirit

Mon, 09 Jun 2025 10:00:00 GMT

How Building Muscle Nourishes the Spirit
Part 4 of the Strength Series: Body, Mind, and Now Spirit

by Ellie Bishop McKenzie

We have talked a lot about building strength for the body, and explored how muscle supports the mind—enhancing cognition and protecting against decline.

But there’s a third pillar that often gets overlooked: spirit. I don’t mean spirit in a woo-woo way. I mean that deep well of resilience, purpose, and joy that fuels how we show up in life. And here’s the truth: building physical strength absolutely builds spiritual strength.

Strength Training Builds Grit and Resilience

Every time you step under a barbell, pick up a dumbbell, or tackle a challenging WOD, you’re not just training your body. You’re training your will power.

Strength training forces you to confront discomfort, doubt, and fear.

And when you push through those hard things—you build grit.

Grit isn’t about muscle mass. It’s about refusing to quit.

And that grit transfers to every part of life: difficult conversations, raising kids, coping with grief or uncertainty. Strength training gives you practice being uncomfortable and overcoming it.

In that way, it shapes your spirit as much as your quads.

My Experience with Grit

Back in 2013 I was in the middle of my first CrossFit Open and I had to do 150 Wall Balls.

I HATE Wall balls.

About halfway through I asked myself why I was doing this. What did I have to prove?

The answer is that I needed to prove to myself that I could handle anything and everything thrown my way. As I finished that workout I was filled with pride in my accomplishments, but more importantly I knew as I went home to care for my three kids, that I had this. We were going to be fine.

It Teaches You to Trust Yourself

There’s a special moment that happens in strength training when your brain says: No way. Too heavy. Too hard. I can’t do this.

And then—you do. You prove yourself wrong.

As this happens over and over, you begin to trust yourself in a deeper way. Not just in the gym, but in life.

You think: Maybe I CAN take that next step in my career.

Or: Maybe I CAN handle this big life change.

Muscle doesn’t just move the body. It moves the mind and spirit forward.

Ready to Build More Than Just Muscle?

If you’ve been following this series, you now know: strength training builds a stronger body, a sharper mind, and a more resilient spirit.

If that sounds like the kind of person you want to become—we can help.

At CrossFit Odyssey, we specialize in guiding people on the Journey to Extraordinary.

Come train with us. Build your spirit one lift at a time.

Sunday Story...More Priorities (last one!)

Fri, 06 Jun 2025 13:14:52 GMT

The Recipe!

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Why Building Muscle Is Essential for Brainpower As We Age

Mon, 02 Jun 2025 10:00:00 GMT

Why Building Muscle is Essential for Brainpower As We Age

by Ellie Bishop McKenzie

When it comes to building muscle, most people think about improved aesthetics or enhanced physical performance. But the benefits go far deeper — especially when it comes to brain health. Strength training isn’t just about lifting weights; it’s about lifting and enhancing your life.

Last week, we explored how strength training boosts academic performance in kids. This week, we’re diving into how building muscle can prevent — and even reverse — cognitive decline. Yes, your workouts could literally change your brain.

The Muscle-Brain Connection: Why Strength Training Matters

As we age, protecting our brain health becomes increasingly critical. Disorders like Alzheimer’s, Parkinson’s, and dementia are on the rise, but science shows that strength training is a powerful defense.

Here’s what the research says:

�� Reduced Risk of Cognitive Decline: A meta-analysis of studies involving over 117,000 participants found that individuals with high levels of physical activity had a 38% lower risk of developing Alzheimer’s and a 21% lower risk of all-cause dementia.

�� Improved Cognition in Alzheimer’s Patients: In 13 randomized controlled trials including 869 patients with Alzheimer’s, regular exercise led to significantly higher scores on cognitive tests (MMSE), improving brain function and quality of life.

�� Muscle Mass and Memory: A Johns Hopkins study of 621 older adults revealed that those with lower skeletal muscle mass had a 60% higher chance of developing dementia over six years. Less muscle was also associated with reduced memory and brain volume.

�� Sharper Decision-Making: The Canadian Longitudinal Study on Aging found that older adults with low muscle mass experienced faster declines in executive function, such as attention and decision-making, regardless of their strength or activity levels.

��️ Reversing Cognitive Impairment: A six-month study in Brazil showed that older adults with mild cognitive impairment who engaged in strength training twice weekly improved in memory and even reversed their diagnosis in some cases.

How Muscle Enhances Brain Health: The Science

Your body and brain are deeply interconnected. Here’s how building muscle supports cognitive resilience:

Myokines & Neuroprotection: During exercise, your muscles release myokines, powerful proteins that protect the brain by reducing inflammation and promoting the growth of new brain cells.
BDNF Boost: Higher muscle mass is linked to elevated levels of Brain-Derived Neurotrophic Factor (BDNF) — a protein critical for learning, memory, and overall brain adaptability.

Whether you’re a student preparing for finals, or a professional managing a demanding career, or even a senior just trying to stay sharp and enjoy your golden years, muscle is your secret weapon for mental clarity, focus, and emotional strength.

Your Next Step: Build a Stronger Body and a Smarter Brain

At CrossFit Odyssey, we believe strength is more than physical — it’s a mindset, a commitment, and a lifestyle. Our science-backed programs combine expert coaching, functional training, and a supportive community to help you take control of your health — one rep at a time.

�� Ready to take charge of your future?

�� Ready to boost your brain, energy, and vitality?

�� Join us at CrossFit Odyssey and take the first step on your journey to extraordinary.

Your best self is waiting — let’s build it together. Sign up now for a FREE Fitness Assessment and let’s get you on your Journey to Extraordinary.

Sunday Story…More Priorities (Strength training)

Sat, 31 May 2025 16:46:23 GMT

Stronger is better

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Sunday Story...More Priorities...Resistance Training

Sat, 24 May 2025 16:54:39 GMT

Pick up Heavy Stuff

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Why Building Muscle is Crucial for your Brainpower

Mon, 19 May 2025 10:00:02 GMT

Why Building Muscle is Crucial for Your Brainpower

As we explored last week, building muscle isn’t just about looking good or moving better — it’s a powerful tool for enhancing your entire life. Strength training positively impacts your mind, body, and spirit by improving physical function to boosting confidence and energy.

This week, let’s dive deeper into how physical fitness strengthens your brain — and why prioritizing movement can unlock your full cognitive potential.

Strong Body, Sharper Mind

Contrary to outdated stereotypes, athletes aren’t “just jocks.” In fact, scientific research consistently shows that regular physical activity boosts cognitive performance, memory, focus, and academic achievement — for both children and adults.

Take a look at these powerful findings in kids:

✅ Improved Attention and Memory: A study at East Carolina University revealed that 3rd graders who completed a 10-minute physical activity session before school made significantly fewer mistakes on tasks involving attention, working memory, and spatial awareness.

✅ Academic Excellence Through Exercise: Research on over 1,200 Chilean students showed that those who participated in more than four hours of scheduled physical activity per week were over twice as likely to score in the top 25% on standardized academic tests.

✅ Boosted Confidence and Test Scores: In a program called Morning Blast, students who engaged in just 15 minutes of aerobic exercise before class saw improved math test scores and increased confidence in their academic abilities.

Whether you’re a student preparing for exams or a professional navigating the challenges of a high-performance career, fitness can give you your mental edge.

Your Next Step: Take Charge of Your Health

At CrossFit Odyssey, we believe that true strength begins in the mind and grows through consistent action. Our expert coaching, supportive community, and dynamic workouts are designed to help you unlock your potential — physically, mentally, and emotionally.

�� Ready to upgrade your brain and body?

�� Join us at CrossFit Odyssey and take the first step on your Journey to Extraordinary.

��Sign up now for a FREE Fitness Assessment and let's get you started.

Sunday Story...More Priorities (exercise edition)

Sat, 17 May 2025 17:46:31 GMT

Part 1 Today!

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Why Building Muscle Is Essential for a Strong, Healthy Life

Mon, 12 May 2025 10:00:02 GMT

by ellie bishop mckenzie

At CrossFit Odyssey, we often hear the question: Why is building muscle so important? The answer goes far beyond aesthetics or performance. Strength isn’t just physical — it’s a powerful force for your mind, body, and spirit. Let’s explore how muscular strength transforms your body and enhances your health in profound ways.

Strength for the Body: Your First Line of Defense

This week, we’re focusing on how building strength empowers your body. The truth is simple: stronger people are harder to kill — literally and figuratively. When your body is strong, you’re more resilient in life’s toughest situations. Whether it’s running, climbing, defending yourself, or recovering from injury, physical strength gives you a critical edge.

But the benefits don’t stop there. Strength training actively fights disease. Research shows that increased muscle mass improves your chances of surviving serious illnesses like COVID-19, cancer, and even complications from the flu. In fact, cancer patients who maintain strength through resistance training during chemotherapy and radiation have significantly higher survival rates.

Muscle: Your Metabolic Shield

Muscle is not just for movement — it’s a metabolically active tissue that protects your health on multiple levels. When you train, your muscles release myokines — powerful proteins that regulate blood sugar, reduce systemic inflammation, and boost immune function. This translates into better insulin sensitivity and long-term protection against metabolic disorders like type 2 diabetes.

Chronic inflammation is linked to nearly every major disease — and muscle acts as a natural anti-inflammatory agent. The more muscle you build, the better your body regulates inflammation, potentially preventing conditions ranging from cardiovascular disease to autoimmune disorders.

Strength Saves Lives

In emergency situations — like car accidents or falls — physical strength can make the difference between life and death. Stronger individuals have better control over heart rate, more endurance under stress, and the ability to act decisively, whether it’s pulling themselves to safety or assisting others.

At CrossFit Odyssey, we believe in empowering people to take ownership of their health and live extraordinary lives. Strength training is not just an exercise — it’s a lifestyle choice that builds confidence, resilience, and longevity.

Your journey to extraordinary starts today. Join us at CrossFit Odyssey and discover what you’re truly capable of.

Next Week: Discover how strength training boosts your mental health and strengthens your mind.

Sunday Story...More Priorities

Sat, 10 May 2025 19:09:47 GMT

Your Heart and You!

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Enjoying the Journey

Mon, 05 May 2025 22:26:40 GMT

Enjoying Your Journey

Years ago, I was on a date when my date said, “I can tell you’re into fitness. But I have to ask, are you a total fitness nut, or do you know how to have fun?”

At first, I was taken aback. I’d never been asked that before—and I was proud of the hard work I’d put into my health and fitness. But then he clarified: “If we went on vacation, could you go 5–7 days without working out? Could you enjoy a drink, relax, and maybe have dessert?”

And just like that, it clicked.

That moment sparked a powerful shift in how I explain wellness to others today. Fitness and nutrition aren’t about perfection. They’re about balance, sustainability, and joy. Think of exercise like brushing your teeth—if you skip a day, it’s not the end of the world. But over time, neglect builds up. And when you’ve created consistent, healthy habits, a vacation cocktail or an ice cream cone won’t derail your progress—it’ll be part of the celebration.

The deeper lesson? Surround yourself with people who align with your lifestyle. That relationship wouldn’t have worked because even on vacation, I enjoy moving my body. I might not hit the gym every day, but I’ll go for a run, take a walk on the beach, or stretch in the morning sun. Movement makes me feel alive—and the people in your life should support the habits that make you feel your best. My partner doesn't have to do the same things I do, but my choice to not participate shouldn't ruin his day.

If you and I went on vacation together, here’s what it might look like: I’d probably sleep in. I’d eat something I normally wouldn’t. I might skip a workout. But I’d also choose water between cocktails, maybe go for a sunrise jog, and I might pass on dessert—not out of guilt, but out of choice. That’s balance.

Life is meant to be enjoyed. But it’s also meant to be lived with intention, self-respect, and discipline. One way to get all of that is to get outside in nature and go for a long walk or run. Then you can enjoy some dessert with dinner - it's a special occasion and a time to celebrate.

I see it all the time—clients afraid that one “bad” meal will undo everything. But extremes are unsustainable. Super-strict diets often lead to rebound binges. Intense, daily workouts can lead to burnout and long gaps without any movement. The key to long-term success is consistency, not perfection.

If you are just starting, start small. Commit to moving your body 2–3 times per week. Make one smart change to your nutrition—like eating 100–150 grams of protein a day. It’s tougher than it sounds, but it will transform your diet and your energy.

Health isn’t punishment. It’s a gift.

This weekend I was in Seaside for a wedding. This morning I went for a long run and basked in the beauty of the enormous trees and the beautiful lakes and beaches and I enjoyed the air moving through my lungs and my pulse pounding through my muscles.

That gift was built by simple, consistent actions that created a happy, strong, resilient life that I am busy enjoying to its fullest.

If you’re ready to take that first step—or the next one—we’re here for you at CrossFit Odyssey. This isn’t just about workouts. It’s about helping you build a lifestyle that’s empowering, sustainable, fun, and yes—extraordinary.

Your journey starts now. Let us help you make it extraordinary

Sunday Story...Focus on the Right Stuff

Sat, 03 May 2025 19:21:04 GMT

Sunday story...Focus on the Right Stuff

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Your Doctor Is Not a Magician: Why Your Health Is in Your Hands

Mon, 28 Apr 2025 10:00:00 GMT

Your Doctor Is Not a Magician: Why Your Health Is in Your Hands

At CrossFit, we teach a critical concept known as the Sickness-Wellness-Fitness Continuum:

This continuum clearly illustrates one powerful truth: The fitter you are, the harder you are to kill.

We’ve always known this, but the COVID-19 pandemic made it painfully obvious. After the initial surge, data showed that most severe cases and deaths occurred among people with pre-existing health conditions — what the medical world calls comorbidities. These include chronic issues like high blood pressure, high cholesterol, diabetes, cancer, and multiple sclerosis.

Here’s the hard truth:

This principle extends beyond infectious diseases. Whether facing cancer, heart disease, or even traumatic events like car accidents, being stronger, fitter, and healthier dramatically improves your chances of survival.

Evidence shows that regular exercise doesn’t just help you look good — it saves lives. Physical activity during and after serious illnesses like cancer is associated with:

Lower recurrence rates
Increased overall survival, especially in breast, colon, and prostate cancers
Better tolerance to treatments like chemotherapy and radiation
Fewer side effects like fatigue, anxiety, and depression

What Does This Mean for You and Your Doctor?

Simply put: your doctor isn’t a magician.

The Sickness-Wellness-Fitness Continuum makes it clear — YOU are the main driver of your health. Your doctor can recommend treatments, but they can’t force you to exercise, eat properly, or even brush your teeth (a habit tightly linked to heart health!).

Think about it:

If your doctor could prescribe exercise and nutrition the same way they prescribe medications, would you follow the prescription?

Ultimately, the answer lies with YOU.

YOU are responsible for moving yourself along the continuum from sickness to wellness to fitness. No doctor, pill, or surgery can replace the daily choices you make.

Ready to Take Ownership of Your Health?

Stop waiting for a miracle. Start investing in yourself.

At CrossFit Odyssey, we’re ready to guide you on your journey toward a stronger, healthier, and more resilient life. The Journey to Extraordinary!

Sunday Story...More 800 Gram Notes

Sat, 26 Apr 2025 20:33:42 GMT

Eat real Food!

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Sunday Story...800 grams!?!

Sat, 19 Apr 2025 17:25:14 GMT

How in the world?

Sunday Story…800 Grams!?!

Really? 800?! How can anyone eat 800 grams of fruit and vegetables? How much is that anyway?

For the record, there are 454 grams in one pound. That means 800 grams is just short of two pounds. Two pounds sounds like a lot, I know. But think about it…an apple is about 100 grams, a banana 50, but 800 grams is a pound and a half of kale. It depends on what you are eating. Are you going to eat eight apples a day? I think not. The idea is to mix fruit and vegetables and make varied choices within those groups.

I ate 2 cups of blueberries and 1 cup of carrots this morning. My goal is 6 cups, which, depending on the density, should be close to 800 grams. To be exact, I will need to weigh my food. I haven’t quite made that step yet. The other problem is ingesting that amount of material. Going from 100-200 grams to 800 is a big switch if you aren't eating a fair amount of fruit and vegetables. I recommend you “ramp up” over a week or two. Make a concerted effort to increase your intake daily; before you know it, you will be up to 800 grams or more!

I noticed these things during my first week of this challenge: First, I feel fuller than usual, but when I get hungry, I get hungry in a hurry. Second, the more I eat, the better I feel. In other words, my health feels more vital, and my energy is more even. Lastly, my digestive processes are more regular and easier.

You can do this. It isn’t that hard.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

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This Is HEALTH Care

Sat, 19 Apr 2025 16:43:18 GMT

THIS is HEALTH care

Last week, I wrote about what it’s like to start weightlifting as a beginner here at CrossFit Odyssey. This week, I want to discuss how this pertains to you in the context of healthcare.

In the United States, we do not have a healthcare system; we have a sickcare system. When you go to the doctor, you are either going for a check-up to make sure you don’t have any illness or are not on the path to illness, or you are addressing some sort of sickness you already have. Now, that is not entirely accurate, as we often consult a doctor to have a baby, but those visits are still primarily for check-ins to ensure everything is going smoothly.

Your doctor sees you once or twice a year (and that’s if you're diligent about going to the doctor) for about 10 minutes. If you forget to ask a question while you are there, you often don’t have a chance to ask again until next year.

On the other hand, if you come to a gym like CrossFit Odyssey, we see you 2-6 times a week. We notice when you're not feeling great because we see it in your performance and mood. We notice when you gain and lose weight. We often know when you've been partying too much or not getting out among people enough.

You will quite often hear us having conversations such as:

Are you getting outside often enough to help your mood?
How does your nutrition look this week?
You drank how much wine???? Let's dial that back.
How long has it been since you saw a doctor? Would you like me to refer you to one of our doctors? I have a specialist who can help you with that.
Have you had your colonoscopy yet? Your mammogram? What were your results?
Okay, you've changed your medication - do we need to look for any changes in your performance or behavior? Dizziness? Depression? Weight loss or gain?
How are you holding up dealing with your parents' dementia? Let's see if we can find you some help with that - I have another gym member who deals with that..
Wow, I've noticed you are doing really great lately - what are you doing that's working for you right now? How can we help you maintain that?
You're pregnant! YAYYYYYY!! Let's figure out how to change your workout regimen to help you have the best pregnancy experience.

THIS is HEALTH care. It is the daily and weekly conversations that keep you sane and hold you accountable for being the person you truly want to be and living the life you truly desire.

THIS is CrossFit Odyssey.

We have begun working on-site with our Physical Therapist, Amanda Anderson, and we are collaborating with several chiropractic doctors in the area. We even have a few medical doctors that we are happy to refer you to, to help you reach the best place you can be physically, mentally, and emotionally. We are even part of TrueMed, which allows you to pay for CrossFit with your FSA or HSA funds when referred by a doctor.

It is YOUR responsibility to take charge of your health, but we can help.

Seed Oils vs. Saturated Fats: What's Really Heallthier?

Tue, 15 Apr 2025 03:45:00 GMT

Seed Oils vs. Saturated Fats: What’s Really Healthier?

by Ellie Bishop McKenzie

You’ve probably seen the headlines and social media debates: Are seed oils harmful? Should we switch back to butter, ghee, or beef tallow? Some restaurants are even making the switch to beef tallow in the name of “health.” But what’s the real story?

Let’s break it down with facts—not fads.

The Role of Fat in Your Body

Dietary fat is essential for optimal health. It supports healthy skin, hair, and nails, fuels brain function, and aids in hormone production. But fat is also energy-dense: each gram contains 9 calories. That means small amounts pack a major caloric punch.

What Does the Research Say?

A comprehensive study (PMID: 40048719) involving over 200,000 participants and 33 years of follow-up examined the impact of plant oil and butter intake on cardiovascular disease (CVD), cancer, and all-cause mortality. The findings were clear:

People in the highest butter intake quartile had a 15% higher risk of death.
Those in the highest plant oil intake quartile had a 16% lower risk of death.
Even without olive oil, plant oils still reduced mortality risk by 8%.
Each 10g increase in plant oil intake was linked to:
11% lower cancer mortality
6% lower CVD mortality
Every 10g increase in butter raised cancer mortality by 12%.
Canola and soybean oils were particularly beneficial:
5g of canola oil/day reduced cancer mortality by 19%
5g of soy oil/day by 6%

The evidence strongly supports incorporating plant-based oils—especially olive oil— into your diet for long-term health.

The Bigger Picture: It’s Not Just About Which Fat

Let’s zoom out. The conversation around fats often misses the broader issue: overconsumption and inactivity.

You’ve probably heard people say carbs make you fat. In truth, over 98% of stored body fat comes from dietary fat, not carbohydrates. So when someone recommends avoiding carbs while loading up on butter and oils, they’re steering you off course.

The real problem isn’t carbs or fat— it’s that processed foods are hyper-palatable and calorie-dense, making it easy to overeat.

Portion Control Matters

Consider this:

An 8oz ribeye steak has 544 calories and leaves you full for hours.
A Sprinkles cupcake has 470 calories but dissolves in seconds—and you’re hungry again 20 minutes later.
Fat behaves similarly. A tablespoon of olive oil contains 119 calories—fine for a salad. But if you’re frying food in a cup of oil, that’s 1,900+ calories before you even add the food.
Even when sautéing, use oil sparingly. A small drizzle is enough. Otherwise, you’re consuming unnecessary calories without realizing it.

Take Control of Your Health

The bottom line? Most people are eating too many calories and moving too little.

Take ownership of your health through education, balance, and intentionality:

Learn about your food:

Aim for a balanced macro distribution: roughly ⅓ carbs, ⅓ fats, ⅓ protein.
Align your caloric intake with your activity level:
Gaining weight? Eat less and move more.
Losing weight too quickly? Eat more or scale back activity.

So… Seed Oils or Animal Fats?

Don’t get lost in the noise. Keep your total fat intake moderate, focus on whole foods, and when choosing oils, olive oil remains the gold standard. And remember: if you’re sautéing or frying in large amounts of any oil—plant or animal—you’re missing the forest for the trees.

Empower yourself with knowledge. Move your body. Fuel it wisely. Your long-term health depends on the choices you make daily.

Weight Training for Beginners

Mon, 14 Apr 2025 03:17:30 GMT

Beginner’s Guide to Weight Training: Build Confidence, Strength, and Community

Weight training can feel intimidating — but it doesn’t have to be. Walking into a gym filled with confident, muscular people might make you feel like you don’t belong. You might worry you’ll look out of place or do something wrong. Trust me — I’ve been there.

The truth is, every single one of those people started exactly where you are right now. Including me.

When I began strength training, I was navigating one of the most difficult chapters of my life. I felt uncertain about every decision I made. At that time, I hired a personal trainer to teach me the basics. As a young mom with a growing family, I couldn’t train often, but I made it a priority when I could — and on other days, I worked out alone.

As my children grew, I stumbled across CrossFit. It pushed me beyond what I ever thought imaginable — physically, mentally, and emotionally. What truly transformed my fitness journey was the CrossFit community. Before CrossFit, I trained solo and often felt like I didn’t belong. The energy at CrossFit was entirely different — people welcomed me, encouraged me, and inspired me. It wasn’t just about working out; it was about belonging.

Later, after a major life change, I moved back to Dallas. A unique opportunity to open my own CrossFit gym practically landed in my lap. It was the perfect fit, but more than anything, I wanted to empower other women to find the strength, confidence, and resilience that I discovered through fitness.

What to Expect When You Start CrossFit at CrossFit Odyssey

We believe in making fitness approachable and personal for everyone. Here’s what your CrossFit Odyssey experience will look like:

FREE Fitness Assessment - Every new member starts here. We’ll explain what CrossFit is, how our classes work, and introduce our unique fitness philosophy. We’ll talk about your fitness history, previous workout experiences, any injuries or limitations, and most importantly — your personal fitness goals.
Learn The Basics: The Tens - You’ll start with ten foundational movements that are the building blocks for everything we do. These exercises are designed to help you move better, feel stronger, and avoid injury.
Complete Your First Metcon - Next, you’ll experience a short, fast-paced workout known as a “Metcon” (Metabolic Conditioning). This helps establish a fitness baseline and gives you a taste of what CrossFit feels like.
Choose Your Path: Personal Training or Classes - After your assessment, we’ll recommend the best next step for you.

New to CrossFit or free weight training? We typically suggest five private sessions to build your skills and confidence.
Experienced with lifting or fitness classes? You might be ready to jump straight into group classes.

Our priority is making sure you feel comfortable, supported, and ready to succeed.

Take Control of Your Health — Starting Today

If you’ve been waiting for the perfect moment to start — this is it. CrossFit Odyssey isn’t just a gym. It’s a supportive, uplifting community where you’ll gain strength, confidence, and lifelong friends.

Ready to begin your fitness journey?

Reply to this message or visit crossfitodyssey.com to fill out our contact form. Let’s take the first step together on YOUR Journey to Extraordinary.

Sunday Story...Nutrition Notes

Sat, 12 Apr 2025 18:28:56 GMT

Sunday story...Nutrition Notes

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Sunday Story...More Open News

Sat, 05 Apr 2025 14:14:53 GMT

The Semifinals!

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MAHA ~ Missing the Forest for the Trees

Mon, 31 Mar 2025 04:14:43 GMT

m.a.h.a. ~ Missing the forest for the trees

The M.A.H.A. (Make America Healthy Again) movement has brought health into the spotlight like never before. I’m not mad at them for it. For the first time in decades, people are paying attention to health and those of us who have been shouting it from the mountain tops are just relieved people are listening. But despite the positive shift, much of the movement needs focus.

The Problem: A Distracted Focus

One major issue? The obsession with things like food dyes. While it’s great to be mindful of what we consume, the reality is that there is virtually no direct evidence that red dye causes health problems in humans at normal consumption levels (Layne Norton). Yet, many people who once distrusted government agencies are now treating the FDA’s word as absolute truth, when in reality, the answer—like most things—lies somewhere in between.

The Big Picture: What We’re Missing

America’s health crisis isn’t about food dyes, seed oils, or whether your snack is organic. The real issue? Overconsumption and inactivity. Junk food without red dye is still junk food. And no amount of “clean eating” will fix a sedentary lifestyle.

The Common Mistakes: Missing the Forest for the Trees

I once had a client proudly tell me she ate “really healthy” because all of her food came from Whole Foods. But organic ice cream is still loaded with fat and sugar—nutrient quality doesn’t cancel out overconsumption. Another client swore that Cheerios were great for heart health because the box said so. The truth? It’s still processed junk marketed as a health food.

The Reality Check: What Really Matters

Health isn’t about trendy buzzwords or fear-mongering over ingredients. The key to long-term success is calories in vs. calories out, combined with consistent movement. Instead of hyper-focusing on minor details, shift your energy toward:

✅ Eating mostly whole, nutrient-dense foods (Eat meat & vegetables, nuts & seeds, some fruit, little starch)

✅ Prioritizing protein, fiber, and hydration

✅ Managing portion sizes—yes, even “healthy” foods

✅ Moving your body daily—strength training, walking, and cardio

Health doesn’t have to be complicated, but it does require personal responsibility. Small, sustainable habits will always beat quick fixes and fear-based trends. Own your health, make informed choices, and focus on what truly matters.

Sunday Story...More Recovery

Sat, 29 Mar 2025 18:25:20 GMT

There is No Magic Pill!

Sunday Story…More Recovery

It’s been a solid 4 months since total knee replacement surgery. There have been many wins over the last month, but the biggest was snowboarding in Colorado two weeks ago.

If you don’t know snowboarding, you may not realize the mobility required to get in and out of the board, as well as up and down. There were some challenges along the way, but most of them were easily met. The worst part of the experience was the “yard sale” I pulled in the parking lot. If you aren’t familiar with that term, it means you fall, and all your stuff goes everywhere like a yard sale. It’s embarrassing, especially when it happens in the parking lot at the end of the day!

Other than that experience, the trip was a tremendous success. And the knee did well and did no additional damage. I continue to do my performance physical therapy exercises as prescribed by Dr. Amanda Anderson with Raise the Barbell physical therapy. This is the most important thing. No matter what happens to you, if physical therapy is prescribed, you Must do it. All of it, as prescribed, every day.

You see, when you have an injury, your brain shuts off certain pathways to protect the injury. The problem is your brain doesn’t know when the problem has been fixed to turn those pathways back on. Physical therapy is designed to do just that. It is particularly important if you have had an injury for a long time as most of us with knee problems have had. My brain and body figured out how to get things done in the most efficient, efficacious way possible. Now that everything is fixed, I need to rebuild the proper pathways. That takes dedicated, consistent work to get all the pieces working together again.

Too many people neglect their physical therapy exercises. Don’t be that person. If you want an outstanding result, you are going to have to do the work. Remember, there is no magic pill!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

CrossFit Open 2025’s Extraordinary Results

Mon, 24 Mar 2025 03:05:04 GMT

CrossFit Open 2025’s Extraordinary Results

by Ellie Bishop McKenzie

The CrossFit Open 2025 has come to a close, but we wanted to give a quick shout-out to everyone who participated, whether just doing the workouts in class or signing up for the actual competition online. Your results may have taught you a lot about your strengths and weaknesses, but one thing is for sure, you learned exactly how amazing an athlete you have to be to still SUCK at the CrossFit Games!

It’s true - the best in the world are truly amazing. So why even try? Well, we have to remember that this is not as much about you verses others as it is about you verses you. When you enter a competition like this your weaknesses are exposed and now you know what to work on to get better.

As an example, I’d love to tell you a few stories about some of our clients who participated this year.

Mike Hornung - Mike only did the first of these workouts as prescribed due to shoulder injuries - however the fact that he even signed up in the beginning is the true story. Mike started CrossFit about 18 months ago. When he began he had recently had both hips replaced, a new pacemaker, and some extremely tight and wonky shoulders AND he had a recent skiing accident that injured his shoulders even worse. He did the workouts to his ability, which sometimes meant scaling back more than the prescription scale, but he showed up, did what he could, and had a lot of fun! Congratulations, Mike!

Stacy Douglass - Stacy started doing private training with Ellie over 3 and a half years ago to fight the possibility of osteoporosis and get stronger to deal with life as we age. Stacy has competed in the Open every year just for fun to see how she does. For reference, Stacy has had some neck, elbow, and shoulder issues we have been trying to deal with (partially due to a funky elbow from a gymnastics accident when she was 12). Still, she has stayed steadfast and we have almost entirely worked through them AND she has increased her bone density significantly over the past 3 years to avoid that unhappy prognosis! This year Stacy was able to do all three of the workouts Rx for women 55-59 years old for the first time! She still has lots to work on (including those pesky double unders!) but her progress is simply amazing! Congratulations, Stacy!

Russell Huber - Russell has been with us at CrossFit Odyssey for so long he is known as the “Mayor” of CrossFit as well as the guy with the Hello Kitty weights. Russell is always very careful about his movement when he is not busy chatting with the other members. Two years ago, Russell was happy to get a few deadlifts safely at the prescribed weight. This year he got ALL of them plus more movements! He also was able to do all of the double unders and many more movements that he was not capable of doing before. Congratulations, Russell!

Allie Robinson - This was Allie’s first Open and she killed it! Not only was she able to get 21 pullups for the first time in her whole life, but she lifted heavy weights and learned new skills she didn’t even know she wanted to learn. Allie has definitely drunk the CrossFit Kool-Aid as she is now up at night watching videos to learn how to get better faster. Congratulations, Allie, and go to bed!

Jana Nobles - Jana has been with us at CrossFit Odyssey for over eight years! A mother of triplet girls at ESD, she does not have a lot of time for this crazy stuff, but this year she committed to giving it her all! Not only did she do all of the workouts Rx, but she also made the whole class do 8-minute Abs when it was over! Congratulations, Jana! You are amazing!

Hollis McMahon - Hollis officially started CrossFit with us when she was in high school, reluctantly joining her dad for the occasional class. Now she has graduated from Auburn and is attending Graduate school at SMU, but she still finds time to come to CrossFit with us (and her dad) almost every day. This past year Hollis has learned pullups, chest-to-bar pullups, toes-to-bar, double unders and so much more. She has increased her strength enormously! This was her first Open, but she did so much stuff she had never been able to do before! Congratulations, Hollis!

Adam Mengacci - Adam has been with us for 4 and a half years but has been dealing with some stomach issues. Recently his doctors discovered he had three hernias that were causing his discomfort. After getting this fixed, he felt much better and we worked on rehabbing his body and rebuilding strength. This was his first CrossFit Open and he is doing better than ever before! Congratulations Adam!

Jeff Bogacz - Jeff has been with us for almost 9 years and has competed in the Open several times. He is a guy who expects a lot from himself and always redoes his workouts to see if he can do better. This year in the new age range he did better than he has ever done before finishing #1110 in the world for men aged 55-59. Congratulations, Jeff!

John Kerr - John has been in and out this past year due to a very long spelunking expedition in Mexico and a lot of work as well as hiking with family. He is extremely diligent and the epitome of the phrase “Slow is smooth and smooth is fast”. This year he finished #694 in the world for men age 60-64. Congratulations, John!

Darin Gregory - Darin has competed in the Open for several years with CrossFit Katy Trail and even made it to the quarterfinals. When their gym closed he came to us and we started working on getting him a muscle-up and sadly, he tore his bicep tendon. (Quick note - biceps tendons can tear easily in our later years. My mom tore hers changing the channel with the remote control. It happens.) After he dealt with that he had to have jaw surgery that he had been putting off for years. Almost an entire year later recovering and building back strength, he competed again this year and finished #247 in the world for men age 60-64. This was his best finish ever! Congratulations, Darin!

David Savage - one of our longest members here at CrossFit Odyssey and an amazing athlete! David has made it to the quarterfinals several times and this year he finished #215 for men aged 60-64! Congratulations, David!

Chad Park - Chad is a fantastic athlete and has made it to quarterfinals several times. This year he had a fantastic start to the Open, however, he came down with the flu right after finishing his second workout. That said, he made it back to complete the 3rd workout as best he could and he still managed to pull off #1149th place for men age 55-59. Congratulations, Chad!

Coach Alexi Velazquez - Coach Alex is still in the 45-49 group and he kicked some serious ass! Although none of these movements are new to Alex, he has definitely improved his skills over the past year and found new weaknesses! Congratulations, Alex!

Coach Ann Smith - this was Ann’s first time competing through CrossFit Odyssey, but she has competed in the Open AND several other competitions in the past few years. Ann did AMAZINGLY in the Open this year as a 54-year-old in the 50-54 division. As many of us know - the last year in your age division is always the hardest and she still finished #282 out of those women WITH the heavier weights and higher skill level difficulty! Y’all that is HARD to do !!!! This was an AMAZING feat! Congratulations, Ann!

Ellie McKenzie - this was my first year in the 55-59 age group with the lighter weights and easier skill level and I LOVED it! I felt good about my workouts, I worked hard and finished #284 in the world for women aged 55-59.

John Mariotti - the man, the myth, the legend! After knee replacement surgery just 3 months ago, John decided to compete and just see what he could do. He still managed to finish number 72 in the world for men aged 65-69! Just incredible! Congratulations on your score AND your new knee, John!

We also had several guys who are new to our gym classes and competed for the first time just to see how they measured up. Congratulations to Randy Hoff, Charlie Wensinger, William McGee, Jeff Kittleson, Shaun Nix, Andrew Ingrum (competing with an injured hand!), Chris Shollenbarger, John Hurlburt, Ted Felber, and Nick Miner! These guys all did great - several scores were not entered due to spring break travel and other stuff, but they worked hard and made great strides! Congratulations gentlemen!

If you are interested in getting better for a competition or just seeing more results, feel free to work with one of us either in private sessions or small group sessions with a couple of friends. This way we can really focus on getting you exactly where you want to be. CONTACT US FOR MORE INFORMATION!

Last of all - thank you to everyone who participated in any way! It always a lot to have these workouts, but it’s also a lot of fun! You guys are all amazing and we love working with all of you!

Sunday Story...The Aftermath

Sat, 22 Mar 2025 15:06:24 GMT

Let's do this

Sunday Story…The Aftermath

It’s over. 3 weeks of tests have come and gone. You did well on some, but not so well on others. Or maybe you exceeded all your expectations. What matters, however, is that you showed up and gave it your full effort. Full effort is full victory.

Now, in the aftermath, the question becomes, what is next? What are you going to do with the knowledge you have attained about yourself, your fitness, and your motivation? Often in the aftermath, I hear about all the plans, all the skills, all the motivation to do better next year. And that’s great.

Here’s the sad truth, however. If you are like most people, you have the desire and motivation, but you don’t have a plan. At this point what you have is a vague sense of needing to work on certain things to get where you want to be.

If you are serious about improving your skills and/or strength, you will need to do three things. First, make a cohesive plan. Second, decide how to implement that plan. Third, go to work. It’s simple, but not easy.

Here’s my offer…if you want to sit down and discuss what your goals are for the coming year make an appointment with Ellie, Alex, or myself and we will sit down with you to help make that plan. Once you have your plan you can hire any one of us to train you and make sure the plan is working.

Here’s my other offer: Get four of your super friends, and we will create a small group class for you that can meet once, twice, or more often every month to work on improving everyone’s skills so that next year, some of those holes in your game will be less glaring.

Let’s do this!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

The Centenarian Decathalon ~ Future Proofing Your Health

Mon, 17 Mar 2025 02:42:48 GMT

The Centenarian Decathlon: Future-Proofing Your Health

by Ellie Bishop McKenzie

This challenge is for both the men and women!

Here at CrossFit Odyssey, we talk a lot about the Journey to Extraordinary. I’ve shared what that looks like for me, and every year, I set a personal challenge to celebrate my birthday. It started small—attempting a legless rope climb on my birthday. When I succeeded, it felt like a gift to myself. That tradition grew.

For my 50th, I publicly committed to learning a backflip. It took hard work, coaching, and persistence—but I did it! At 51, I walked 51 steps on my hands. At 52, I went skydiving. At 53, I spent meaningful time with my father before he passed. At 54, I learned to wakeboard. For my 55th, I went all in: I gathered a group from my gym, and together, we climbed Mt. Kilimanjaro. (Stay tuned for my 56th adventure below!)

What Does Extraordinary Look Like for You?

Not everyone dreams of backflips or mountain summits, but what do you want to experience before it’s too late? More importantly, what do you want to be able to do as you age? Because without preparation, many of life’s simple joys become impossible.

Dr. Peter Attia introduces the concept of the Centenarian Decathlon in his book, Outlive —identifying 10 physical abilities you want to maintain in your last decade of life. The list will be unique to you, but here’s a sample of what that might include:

Use the bathroom unassisted. It may not sound exciting, but when independence is gone, you’ll wish you had it back.
Play on the floor with your grandkids—and get up easily.
Run errands solo. Grocery shopping shouldn’t be a struggle.
Take the grandkids to the playground and play with them. Not just watch from a bench.
Move your furniture and haul your potted plants inside before a freeze. And let’s add - without throwing out your back.
Travel freely. Walk through new cities, shop, tour, and stand in long lines without exhaustion.
Carry your own suitcase down a cobblestone road. No asking for help!
Hike breathtaking trails. Explore places you never imagined.
Ski. Yes, even later in life. It’s possible!
Climb a mountain. Not because you have to—just because it’s there.

Your list will be personal, but here’s the hard truth: if you don’t plan ahead, you may not have the choice to do these things later.

The Slow Decline—And How to Stop It

Loss of ability doesn’t happen overnight. It creeps in through small decisions:

• A minor knee tweak leads to weeks of rest, then months away from workouts.

• A demanding job and family life push fitness aside—until a year (or more) is gone.

• Hours of sitting, watching TV, and suddenly, simple movements feel stiff and painful.

But here’s the good news: you control the outcome.

Take Action—Your Future Self Will Thank You

You have a short lifetime to accomplish everything you dream of. Don’t wait for “someday.” Strength, mobility, and endurance must be built intentionally—start now.

Looking for inspiration? My next adventure is set—Machu Picchu for my 56th! I’m planning a four-day trek on the Salkantay Trail, finishing at the breathtaking Incan citadel. A journey filled with history, culture, and adventure!

Want to join me? Reach out, and let’s make it happen!

Strength Training for Women, Week 3: Reduce Anxiety & Depression

Mon, 10 Mar 2025 00:47:59 GMT

Strength Training for Women, Week 3: Reduce Anxiety & Depression with exercise

by Ellie Bishop McKenzie

The first blog I ever wrote back in 2011 was titled “It’s Hard to Cry When You’re Running.” I started it in the midst of my divorce, at a time when sadness felt overwhelming. But I needed to stay strong—for my children and myself. Fitness became my anchor, the one thing keeping me afloat.

Why that title? Because it’s true. It really is hard to cry when you’re running. Your breathing deepens, your nose starts running, and suddenly, making an ugly crying face in full view of your neighbors becomes a whole new level of awkward. But as you push forward, you shift your focus—your movement, your breath, the rhythm of each step. And then, something incredible happens.

The fresh air hits your skin. The sun warms your face. You inhale deeply, filling your lungs with power, and exhale the weight of your worries. With every step, you leave behind the stress, the tension, the anxiety.

Strength Training: A Powerful Tool for Mental Health

Thousands of studies have shown that exercise plays a key role in reducing depression and anxiety. While running has always been my go-to stress reliever, strength training is just as powerful—if not more so. The confidence and sense of accomplishment after lifting heavy are unmatched.

The Mental Health Benefits of Strength Training

Lifting weights isn’t just about building muscle; it’s about building resilience—physically and mentally. Here’s how strength training can help:

Boosts Mood – Resistance training has been proven to improve mood, combat feelings of worthlessness, and promote a sense of well-being.
Enhances Focus – Regular exercise sharpens working memory, increases concentration, and improves cognitive function.
Improves Sleep – A challenging workout helps regulate sleep cycles, leading to deeper, more restful sleep.
Supports Social Interaction – Strength training in a group setting fosters community, accountability, and shared accomplishment.
Promotes Healthy Aging – Both cardio and resistance training contribute to long-term physical and mental well-being, supporting a higher quality of life.

The Science Backs It Up

Research confirms the link between resistance training and improved mental health:

A 2018 meta-analysis found that resistance training significantly reduced depressive symptoms.
Another study concluded that strength training had a moderate but significant antidepressant effect.
Research also showed that those diagnosed with depression experienced greater benefits from strength training than those without a clinical diagnosis.

Read the full study here: Resistance Training in Depression: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745562/

Take It to the Next Level: Train Outdoors

Want to amplify the mental health benefits of your workouts? Take them outside. Renowned biologist E.O. Wilson called nature “organic Xanax,” and for good reason. Studies show that as little as 15 minutes in nature can lower blood pressure, reduce stress hormones, and alleviate anxiety, depression, and hostility.

Ready to Start? Let’s Lift!

If you’re nervous about strength training, you’re not alone—but you don’t have to do it alone. A personal trainer or group class can help you build strength safely and confidently.

At CrossFit Odyssey, we work with clients of all ages and fitness levels. Can’t squat properly? We’ll start with the basics—like sitting in a chair and standing back up—progressing in small, manageable steps. Over time, you’ll gain the strength to move confidently and do the things you love.

Now is the time. Join us and transform the way you look, move, and feel on YOUR Journey to Extraordinary!

Sunday Story...The Thrill of Victory

Sat, 08 Mar 2025 16:54:23 GMT

The Agony of Defeat

Sunday Story…The Thrill of Victory

By now you may have done the first 2 CrossFit Open workouts. You may be pleasantly surprised or vastly disappointed, or both! This is one of the best things about testing yourself like this. You get to see both the thrill of victory and the agony of defeat.

If you found yourself staring down a skill you didn’t have before, and went ahead and tried it and discovered you had it or almost had it, you should celebrate that. And decide now you are going to do what you need to do so next time that skill pops up you can own it. Maybe you will need some personal training lessons. Maybe you will need to dedicate 5 or 10 or 15 minutes of practice every day or week to dial in that skill.

Maybe you found out your conditioning was weak in one area or another. What’s your plan to improve that? Here’s an example from my own discovery. Yesterday, on 25.2, I discovered my conditioning while doing thrusters was weak (that’s being nice, it sucked). It’s not surprising, given the fact that I have kept my intensity exceptionally low over the last 3 months. If I want to improve, I am going to have to change what I am doing a little bit. I need to add some intensity around moving weight fast once or twice a week.

By the way, this is a life lesson. If you want something different, you need to do something different to get a different result. You can’t solve a problem with the same level of thinking that created it.

So, look at your results and make a plan to do better in the future.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Strength Training for Women - Week 2: Stronger Bones, Longer Life

Mon, 03 Mar 2025 05:48:07 GMT

Strength Training for Women, Week 2 - Stronger Bones, Longer Life

by Ellie Bishop McKenzie

Welcome to Part Two of our weightlifting and strength training series, designed specifically for women—especially those navigating the peri- to post-menopausal years. Today, we’re tackling an issue that affects every woman over 40: bone health.

The Truth About Bone Loss

By age 40, most women begin experiencing bone loss. If you didn’t build strong bones in your younger years, don’t worry—it’s not too late. You can still take powerful steps to improve bone density and protect yourself from fractures and frailty.

According to Dr. Peter Attia, author of Outlive , a woman over 65 who suffers a hip or femur fracture has a 15-30% chance of dying within a year. Of those who survive, 50% will experience permanent loss of function and a diminished quality of life.

Why is this so critical? Sarcopenia—the loss of muscle mass—combined with frailty, is one of the leading causes of death in older adults.

How Muscle Loss Can Be Life-Threatening

Without adequate muscle, you lose balance, coordination, agility, and stability. This makes simple actions—like stepping off a curb—potentially dangerous, even life-threatening. A fall that once might have left you bruised can now result in broken bones, hospital stays, long-term disability or even death.

The solution? Strength training, movement, and proper nutrition.

How to Build Stronger Bones and a Resilient Body

1. Lift Heavy Weights

Strength training isn’t just about muscle—it’s about bone density. According to Harvard Health Publishing, putting stress on bones triggers bone-forming cells to activate, making bones stronger and denser.

Dr. Peter Attia explains, “Bones are mechanical sensory entities that remodel in proportion to the mechanical stress they’re under…so lifting heavy stuff matters.” What does this mean for you? If you lift heavy weights, your body recognizes the need for stronger bones and adapts accordingly. If you remain sedentary, your body assumes strength is no longer needed—and begins to decline.

How to Start Lifting Weights:

• Start with light weights and a trainer or coach to master proper form and prevent injury.

• Gradually increase resistance to continue challenging your muscles and bones.

• Strength training should include compound movements like squats, deadlifts, and presses, which target multiple muscle groups and build total-body strength.

2. Incorpo rate Jump Training

Adding impact-based exercises is another proven way to stimulate bone growth. Activities like:

• Jump rope

• Tennis or racquetball

• Box jumps

• Plyometric drills

These exercises create the necessary stress to encourage bone remodeling and increase density. Running helps, but multidirectional impact—forward, backward, and lateral movements—provides even better bone-building benefits.

3. Improve Balance, Coordination, Agility, and Stability

Preventing falls is just as important as strengthening bones. Developing body control through movement-based activities helps you stay quick, stable, and responsive.

Try:

• Yoga or Pilates for stability and flexibility

• Sports like tennis or pickleball for coordination

• Balance drills like standing on one leg or using a balance board

*** CrossFit incorporates almost ALL of these!

The goal? Move often, move well, and stay in control of your body.

4. Prioritize Protein Intake

Strong muscles and bones require proper nutrition—and that starts with protein.

Dr. Gabrielle Lyon, a leading expert in protein metabolism, states, “Protein is essential for virtually every one of your cellular functions…not just for building muscle but for the structure, metabolic function, and regulation of all tissues and organs.”

Why is protein so important?

• It builds and repairs muscles, bones, ligaments, and tendons.

• It regulates metabolism and neurotransmitters that affect mood and sleep.

• It provides the essential amino acids your body needs to function optimally.

To maximize bone and muscle health, prioritize high-quality protein sources such as:

• Lean meats (chicken, turkey, beef)

• Fish and seafood

• Eggs and dairy

• Plant-based proteins (legumes, tofu, quinoa)

Take Control of Your Health—Starting Today

Your bone density, muscle strength, and mobility are in your hands. By incorporating strength training, impact-based movement, balance exercises, and proper nutrition, you empower your body to stay strong, resilient, and independent for years to come.

Your future self will thank you.

We Can Help

At CrossFit Odyssey our clients work one-on-one with a coach to build basic understanding of how classes and movement should work and then you may join classes with similar minded individuals and a knowledgeable coach to guide you, watch your movement and help you hit your goals. If you are interested in finding the strong woman within you, give us a call or check us out at crossfitodyssey.com. Sign up for a FREE Fitness Assessment to get started and see if we are the right fit for you.

Sunday Story...Competing

Sat, 01 Mar 2025 20:01:54 GMT

Sunday Story...competing

Sunday Story…Competing

How does competing fit in the path to health and longevity? After all, getting out on the edge, pushing your heart, lungs, and muscles past the point of comfort into suffering seems antithetical to health and fitness. In many ways it is. Yet competing is part of our human condition. For millennia we have competed for resources, land, and more. It is in our blood.

Yet going all out is in that territory where, on the old maps, “dragons be!” We don’t want to fall off the world's edge, yet like the explorers of old, we don’t want to just skirt the edges of the known world, we want to go beyond. And although we may risk mutiny, we don’t want to wreck our ship in pursuit of something that isn’t going to serve our long-term goals.

At this point in our journey, we recognize that going all out, sinking the ships may not be the best strategy. Leave that one for the 20 somethings. If they fall off the edge, the climb back isn’t so bad. For those of us longer in the tooth, the climb back may be impossible.

So, after all these years living in and using this body, I need to be able to regulate my effort. Take a breather, give yourself 5-10 seconds and restart. Have the discipline to maintain your rest time and get right back to work. In a sentence: work smarter, not harder. You can compete, you can go hard and harder, but you must be self-aware enough to know when and how to back off from the edge.

Like last week, I will leave you with this nugget:

Slow is smooth, smooth is fast.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Become an Inspiration

Mon, 24 Feb 2025 21:50:34 GMT

How Taking Ownership of Your Health Can Impact Others

I remember watching a famous athlete on TV in high school who said he never asked to be a role model—he just wanted to play sports, make money, and have fun. I don’t recall his name, but I do remember my reaction: What a wasted opportunity. Because whether we like it or not, we all have a responsibility to be role models and to inspire others to greatness, no matter what we do.

The Power of Sharing Your Journey

When I first started my fitness journey and dove into CrossFit, I began sharing my experiences online. I hesitated at times, wondering if I was posting too much or if anyone even cared. But I kept going because I believed in the power of fitness and wanted others to see how life-changing it could be.

Then, something incredible happened. Messages started rolling in—people telling me that my posts inspired them to start prioritizing their health. I was shocked. I had assumed that only my close friends and family (if that!) were reading what I shared. But here were strangers, taking action because of my words.

And then I started seeing it in my clients. Over the years, I’ve worked with so many men and women who walked through the gym doors full of apologies—Sorry, I’m not an athlete. Sorry, I’m clumsy. Sorry, I’m weak. My response has always been the same: If you already knew how to do everything, I wouldn’t have a job. I’m here to teach you, and I love doing it.

Confidence Takes Time

One of the most powerful moments in my journey came when an old boyfriend from my early 20s showed up at the gym. I didn’t recognize him at first. He had found my Facebook page years ago, followed my posts about health, and decided to make changes in his own life. He quit drinking, cleaned up his diet, and started working out. He had a wife, a son, and a newfound commitment to his well-being—and he came to say thank you for inspiring him.

That moment reinforced something I had already started to learn: You never know who is watching, who is listening, or who needs that extra push.

From “Never” to “I Will”

One of my favorite client stories is about JJ. When she first started CrossFit, she was terrified of even trying a push-up, convinced she’d smash her face into the ground. She apologized constantly and shut down any idea of pushing beyond her comfort zone:

• You don’t have to worry about me doing a CrossFit competition—that will NEVER happen.

• You don’t have to worry about me stringing pull-ups together—that will NEVER happen.

• You don’t have to worry about me lifting heavy weights—that will NEVER happen.

But little by little, everything changed. JJ got comfortable with failing as part of the learning process. She fell, got up, and tried again. And as she built strength, her mindset transformed:

• I WILL try new things.

• I WILL get better.

• I WILL succeed.

And she did.

Today, JJ is an Olympic weightlifter. She has won Texas State, placed second in the U.S., and ranked seventh in the world for her weight and age division. This didn’t come without adversity—she’s battled injuries, undergone neck surgery, and even had COVID days before a competition. But she’s learned that setbacks don’t define you—your willingness to keep going does.

YOU Have the Power to Inspire

A few years ago, I told JJ how inspiring her story was. She looked at me in disbelief and said, I’ve never inspired anyone in my whole life.

I knew that look. I had worn it myself.

That’s why I feel sorry for that athlete I saw on TV all those years ago. He missed out on one of the most fulfilling experiences in life—lifting others up and helping them realize their own potential. Now, when a new client walks into the gym, nervous and afraid of looking foolish, I tell them JJ’s story. I tell them how I never thought I could inspire anyone either. And then I remind them of one simple truth:

We all have greatness within us. And we all have the power to inspire others to find their own.

You just have to start.

If YOU want help starting your Journey to Extraordinary, give us a call or go to our website, www.CrossFitOdyssey.com. We would be delighted to help you become the inspiration you always wanted to be.

Strength Training for Women - Week 1

Mon, 24 Feb 2025 04:34:58 GMT

Why It’s Time to Rethink Lifting Weights—Especially for Women 40+

S trength Training for Women: Week 1

Ladies of America, it’s time to shift the narrative around strength training!

Welcome to the first installment of my empowerment series on strength training for women—designed especially for those navigating peri-menopause, post-menopause, and beyond. If you’ve ever hesitated to lift weights, this is your sign to start. And here’s the simplest reason why:

Strength Training Makes You Look—and Feel—Amazing.

Many women cling to the myth that endless cardio is the ultimate fat-burner, but the truth is that strength training is your secret weapon for a toned, lean physique. Let’s debunk the most common misconceptions that might be holding you back:

1. “I don’t want to get bulky.”

Honestly? It’s nearly impossible—especially after age 40. Building bulky muscles for women (especially after age 40) requires hours over years of dedicated, high-intensity training. Trust me, I’ve been trying, and it’s tough! This picture was when I was training 3-4 hours per day after about 8 years. I WANTED bulky arms and I had to work really hard for it - and this is the absolute most I could get. That tiny bicep you’re worried about? It’s not even close to “Hulk” status. What you are building is strength, confidence, and a body that looks—and feels—amazing. So don’t be afraid to take up space and own it.

2. “I don’t want to gain weight.”

Forget the number on the scale—it only tells part of the story and is a mostly arbitrary number when it comes to actual health. Muscle is more dense than fat, meaning you could weigh the same (or more) but look slimmer, stronger, and more sculpted. Want a more accurate picture of your progress? Track your body fat percentage instead. A DEXA scan is the gold standard for this. We offer them every three months at CrossFit Odyssey—our next session is in April. Interested? Email me for the details. But fair warning: most women are shocked by their initial results. Don’t stress—strength training is the solution.

3. “Lifting weights isn’t feminine.”

Let’s smash and destroy this outdated idea. Strength is incredibly feminine. Being strong means you can protect, nurture, and support your family—and yourself. Plus, strength training makes pregnancy, childbirth, and everyday life easier. And aesthetically? There’s nothing sexier than toned arms, sculpted shoulders, and strong legs in your favorite dress. And the other truth is - there is nothing sexier than a confident woman.

4. “Cardio burns more calories.”

Here’s what cardio won’t tell you: strength training keeps your metabolism elevated long after your workout ends. That means more calories burned throughout the day—without spending hours on a treadmill. Plus, lifting weights supports long-term fat loss and helps maintain muscle mass as you age.

Strength Training Is About More Than Just Looks.

Sure, feeling confident in your skin is great—but the real magic of strength training lies in its long-term health benefits. It builds bone density, reduces the risk of chronic illness, and even combats the effects of aging.

Next week: I’ll dive into how weightlifting can prevent—and even reverse—osteoporosis.

Ready to get started? Stop waiting for the “perfect moment” and start today. Your strongest, healthiest self is waiting.

Sunday Story...This is the Week

Sat, 22 Feb 2025 18:25:23 GMT

Sunday Story...This is the Week

Sunday Story…This is the Week

The Open begins. Every Friday for the next 3 weeks we will do the Open workout. It will be fun and interesting (that’s an understatement).

There is a lot to be said about testing your fitness with your classmates as well as worldwide. We don’t need to do it every day or month. But occasionally, we should put it all out there. This is that chance.

It doesn’t matter if you are just starting out or if this will be your tenth Open. What matters is that you put forth full effort. What matters is that you test the limits of what You can do.

Every workout will present challenges. Maybe the prescribed weight will be too much, or the skill is not in your repertoire. It doesn’t matter, there will be scaling options available. CrossFit always puts out a scaled version of the workout as well as something they call foundations. Keep in mind that, at the end of the day you are doing this for yourself not for anyone else. Do it this year and then next year you can compare!

If I am being honest with myself, I suspect I will be doing some workouts in the scaled division. There are just too many places where my current physical limitations force me into non-prescribed movements. And that’s Ok. It indicates where my fitness is at this moment. And that is what we want to know.

I leave you with this familiar quote from Mahatma Gandhi::

Satisfaction lies in the effort, not in the attainment, full effort is full victory.

See you on the leaderboard!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story...More Recovery

Sat, 15 Feb 2025 15:36:28 GMT

Slow and steady wins the race!

The Sunday Story…More Recovery

Now that I am 2 ½ months post-surgery it feels like I have turned a corner with my recovery. I no longer have much pain in my knee and what I do have is very intermittent and more like an electrical shock than a stabbing acute pain. Before surgery, I would wake up in the middle of the night in pain, that no longer happens. I still have some swelling in my knee and lower leg, but every day seems to be a little better.

Some movements are still difficult, and the knee hasn’t returned to full proprioception. In other words, it doesn’t always listen when my brain tells it to do something. Going up stairs, especially going quickly can be tricky as my right foot will trail without warning, and the next thing you know my face is heading for the floor. I’m still not jumping on a box. Many of the skills we use here are very fungible. That means they disappear if you don’t practice…toes to bar are a fitting example of this.

Besides certain movements the real problem is twofold. First, I’ve had a tough time getting my heart rate to stay in a narrow range like it did before. It will jump from 120 to 160 with no extra exertion or difficulty. It comes back down but it bounces all around. Second, my ability to push hard into the outside edges of my fitness has diminished greatly. In other words, I can go hard but I can’t go hard for as long as I used to.

At this point, I do 15 minutes of GOWOD mobility daily and another 30 minutes of physical therapy exercises as Dr. Amanda Anderson of Raise the Barbell Physical Therapy prescribed. She treats people here at the box a couple times a week. If you need some help, ask me for her contact info! Then I will do some weightlifting and work on some gymnastic skills (these are the most fungible). And then I finish with some Zone 2 training.

Slow and steady wins this race.

John Mariotti

www.sunday-stories.blogpost.com

www.crossfitodyssey.com

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Sunday Story...The CrossFit Open

Sat, 08 Feb 2025 20:37:32 GMT

It's that time again!

Sunday Story…The CrossFit Open

The CrossFit Open starts on February 27th and ends on March 17th. This annual 3-week online competition marks the beginning of the competitive CrossFit season.

For most of us the Open is an annual test of our fitness. Am I stronger? Am I faster? Am I better? Remember, the whole idea of this fitness thing is to increase your ability to move large loads over a longer distance. Each of us needs to perform to the best of our ability.

There are lots of ways to do this. This morning, for example, I participated in S.W.E.A.T. (Southwest Ergonomic Amateur Tournament). This competition is simple…row 2000 meters as fast as possible. Did I go faster than I had in previous years? I did not. But in past years I wasn’t 2.5 months out of major surgery. Excuses, excuses, I know. But now I have a new metric to look at in the future.

This I will be signing up for the open. Part of this is to maintain my streak of the last 1313 years. I have participated in every open since 2012 (the second year). Do I expect my performance to be as good as last year? No but what these 3 weeks will tell me is how far down I am compared to previous years. Now, I don’t need to sign up and pay my money to do the workouts. Anyone can do them at any time they choose. But if you want an official score, or you want to be listed on the leaderboard, you need to sign up.

We will be doing the CrossFit Open workouts every Friday, starting on 2/28/25. So, sign up or not, we will all do them. Let’s celebrate our progress (or lack of) and see what lies ahead for our fitness journey.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

M.A.H.A. and the Call to Personal Responsibility for Health

crossfitodyssey@gmail.com (Ellie McKenzie) — Mon, 03 Feb 2025 04:25:33 GMT

M.A.H.A. and the Call to Personal Responsibility for Health

by Ellie Bishop McKenzie

First off, this is NOT a political post. It is about what we need to pay attention to regarding our health and freedoms right now.

Last September a monumental non-partisan Senate hearing brought together health “influencers”, doctors and experts to address a concerning trend: Americans are getting sicker than ever before despite having access to the world’s greatest healthcare and the most most abundant resources. In America we are 4 percent of the world’s population, 75 percent of worldwide pharmaceutical profits and 60th in life expectancy. This hearing sought answers and proposed solutions to reverse this alarming pattern. There were many important takeaways including taking responsibility for our own health as individuals, and a delicate balance of freedoms and power for change.

Don’t Miss The Forest For The Trees

One of the most discussed issues was the presence of red dyes in food—a topic that has since dominated both social media and news headlines. Thanks to pressure from these hearings and widespread public advocacy, some red dyes, including Red 3, have now been banned in the United States.

Why does this matter? While studies show that red dyes can cause cancer only in extremely high doses, many parents and health-conscious individuals believe they have no place in food marketed to children. And they’re right. But the larger issue isn’t just about red dyes—it’s about the highly processed foods that dominate American diets.

The Real Solution: Eat Whole Foods

If you focus on eating real, natural foods—fruits, vegetables, meats, nuts, and seeds—you won’t need to worry about chemical additives or dyes. Processed foods are the real threat. Yes, making the switch to whole foods is challenging, but it’s possible and essential for long-term health.

Another important note on this topic is buying your real foods from a reputable source. For instance, I personally source my beef, pork, chicken, and eggs from Prairie Farmstead in Sherman, TX. They deliver fresh, local products right to our gym every two weeks. It is also a regenerative farm so the animals are ethically raised and the earth is cared for. You don’t have to be a member to participate—this is about promoting health for everyone.

Freedom and Health: The Right to Choose

Another critical takeaway from the hearing is the importance of personal freedom. In the U.S., we have the right to make choices—even unhealthy ones. You can drink alcohol, smoke, skydive or even eat ice cream if you choose. It also means we get to choose our religion, pick our careers, and decide how we raise our children. However, with freedom comes personal responsibility.

The right to make bad decisions is an extremely valuable right in this country and one not to be forfeited easily. After all, who gets to decide what is “bad”? Our government shouldn’t get to dictate what we consume, but that does not absolve us of the responsibility for those decisions. If you want to eat and drink like a drunken sailor on his last voyage before death, you get to do that. And you get to pay the price for doing it. And no one, including our government (who is made up of other humans just like you), gets to decide that for you. But you must remember, your health is in your hands—no one else’s.

Power For Change

Despite the criticisms, the Senate hearing proved one crucial point: we can make a difference. After this hearing ended there was a lot of mockery about how silly this caucus was. But it got enough people paying attention and signing petitions to remove potentially harmful ingredients, that last week our government finally banned Red 3 from our foods. The ban on Red 3 demonstrates that public voices matter. Petitions, advocacy, and collective action can influence government policy. This means that as a people, we have power.

However, real change doesn’t just come from the government—it starts with us. We must never forget that we are a country that is OF the people, BY the people, FOR the people. Our government is just people. And sometimes they get things wrong. Educate yourself, speak up, and demand that your government works in your best interest.

A Vision for a Healthier Future

There is still much work to do to get us to a healthy society. Imagine if:

Government subsidies supported regenerative agriculture rather than monocrops like corn and wheat, encouraging healthier food production. This would provide ethical treatment of animals, be better for the Earth and provide all of us with healthier options at a better price.
Insurance companies covered nutritionists, physical therapy and gym memberships, making access to health resources available to everyone. At CrossFit Odyssey we work with a company called True Med, partnering with CrossFit Headquarters to recognize fitness as preventative medicine. If you have an FSA or an HSA, you can use those funds for your CrossFit membership. Follow THIS LINK to learn more.

The responsibility is Yours

While we can advocate for better laws and government support, the ultimate responsibility lies with you. No one but YOU can or should make you healthy. YOU must choose to eat right and exercise.

WE are THE PEOPLE.

WE are America.

It’s time to step up and take control of our health. Let’s get to work America!

Make It Happen: Own Your Health Journey

Tue, 28 Jan 2025 21:21:46 GMT

In life, as in Homer’s epic The Odyssey, the journey shapes us. Odysseus didn’t reach Ithaca by waiting for the winds to change—he made things happen despite storms, monsters, and endless challenges. Just like him, if you want to transform your life and health, waiting for the perfect conditions isn’t the answer. You have to own your health journey, starting today.

Nutrition: Fuel for Your Epic Voyage

The question is always the same: What should I eat? The simple answer is a balance—roughly 33% each of protein, fat, and carbs—consumed in amounts that fuel your body without excess. If you are trying to lose fat, eat slightly fewer calories, and if you are trying to gain muscle, eat slightly more calories (mostly protein). Focus on foods that nourish your mind, body, and spirit with the vitamins and minerals that will make you look and feel your best.

But knowing what to eat is only half the battle. Implementing it? That’s where most people falter. Here’s how to stay on course:

Actionable Steps:

Track Your Food: Knowledge is power. Use an app or notebook to track what you consume. Stay in the range for your macros and calories. This helps you stay accountable and identify what works for your body. Common apps for this include MyFitnessPal and Carbon
Prioritize Protein: Aim for your body weight in grams of protein daily. Protein fills you up longer, maintains muscle mass, regulates metabolism, and protects against diseases like diabetes and Alzheimer’s.
Eat Real Food: Stick to food that doesn’t need a label—vegetables, fruits, lean meats, and healthy fats. These nourish your body, mind, and soul.
Plan Ahead: Take control of your meals by prepping a day in advance. Avoid impulsive choices that derail your nutrition goals.
Allow Flexibility: Life’s challenges are like the sirens Odysseus faced. Enjoy a slice of cake occasionally, but don’t let indulgence steer you off course. Aim for 80-85% compliance and you will be set for a lifetime, not just a “diet”.

Staying on Course:

The trouble comes when you “forget” to log your food, or decide to eat something even though you know it won’t fit in your plan. Quite frankly, suck it up. Learn to eat foods you don’t eat normally and how to fit in the ones you like. It takes time and effort but you can make it happen. If you want personalized guidance, feel free to reach out. Together, we’ll chart your path to success.

Exercise: Strength for Your Journey

Finding time to exercise is one of the greatest struggles. The common excuse? “I don’t have time.” Well, neither did Odysseus—but he faced his battles regardless. You, too, can own your journey and make it happen.

No Excuses Approach:

Commit to a Class or Workout Time: Show up for a month at the time you choose. CrossFit Odyssey offers 7 classes per day to choose from. If it’s still unbearable after 30 days, explore a different time. If you’re not a morning person, become one by showing up.
Sneak in Mini-Workouts: Set an hourly alarm and do 10 each of push-ups, sit-ups, back extensions, squats, lunges, and burpees. You’ll feel energized and stronger over time.
Strength Training: Lift heavy weights to improve muscle mass and bone density. Staying strong reduces the risk of life-threatening conditions.
Cardio Counts: Elevate your heart rate by running, biking, or even doing jumping jacks, or, even better, burpees! A strong heart and lungs keep you resilient through life’s storms.

Feeling awkward doing burpees at work? Just remember—you’ll look a lot funnier struggling to fit into jeans or lying in a hospital bed. Choose wisely. Own your journey.

The Rest of Your Life: Own Your Choices

Life will always throw challenges your way—unexpected traffic, sick kids, or a stubborn dog getting into the trash. These are just excuses if you let them be. When something truly matters, you find a way to prepare ahead of time and make it happen.

Think about it: If you were heading on an incredible vacation, would any of those setbacks stop you? Absolutely not. So why let them derail your health journey?

Daily Non-Negotiables:

Make Your Bed: Start your day with a win.
Stay Hydrated: Water fuels your body and brain.
Exercise: Even a short workout makes a difference.
Plan and Execute Nutrition: Don’t leave it to chance.

Remember, the journey toward health and strength is long and often thankless. Results take time—losing weight the right way – just half a pound per week – can feel agonizing. We all want to look good and be attractive, but for most of us that’s not a good enough reason to keep us focused. Our basic health is another good reason, but it’s hard to see results from NOT getting sick. You just feel normal. However, it is very apparent for people who do not take care of their health. They get sick often because they fail to do the work to feel good. But like Odysseus sailing for years to reach Ithaca, perseverance pays off. Trust the process.

Take Charge: Make It Happen

Your life, your health, your future, and your Odyssey—it all starts with you. No government, fitness app, or magic pill will do the work for you. Odysseus had to fight for every inch of his journey home, and so will you. But with courage, commitment, and consistent action, you’ll build a life that is strong, healthy, and fulfilling. And we are here to help you make it happen.

You are the hero of your own epic. No more excuses. Get up, get moving, write your story, and make it happen.

Sunday Story…Recovery Data

Sat, 25 Jan 2025 19:06:00 GMT

One critical point is resting heart rate. In general, a lower resting heart rate indicates better fitness. A low resting heart rate indicates a strong heart muscle that can pump more blood with every beat, so it can beat less. Resting heart rate is measured at the end of your sleep cycle when your body is in its most restful state.

Before surgery, my RHR was 45. In the month after surgery, it went to 54. In the second month, it went down to 51, and last week it went down to 50 with 4 days in a row under 50. This is the power of training and most particularly zone 2 training. Currently, I am doing 5 days of zone 2 work varying between 30 and 45 minutes using either the rower or the Echo bike.

Without the data, I would not know any of this. How important are those 5 or 10 beats? I have no answer to that question, but I know that having a low resting heart rate is essential to cardiovascular health and thus, my overall health. When my RHR is consistently below 50 BPM I can begin to cut down the Zone 2 training and ramp up more high-intensity work. Having a low RHR allows my heart to be more efficient at higher rates. That’s a big win across the board.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

A New Administration, A New Journey: Taking Charge of Health and America’s Future

Mon, 20 Jan 2025 18:42:37 GMT

As we navigate the dawn of a new presidential administration, conversations around health and disease prevention have taken center stage. Regardless of how you voted or where your political beliefs lie, one undeniable truth unites us: America, despite being one of the wealthiest nations, is grappling with significant health challenges. From systemic issues in our FDA, insurance companies, and pharmaceutical industries to the way medical schools and hospitals prioritize profit over wellness, the problems are vast and complex. Yet, amid all these factors, there is one critical element we can control—ourselves. It is up to us to take charge of our health and America’s Future.

Start with the Basics: Nutrition

We can begin taking charge of our health with what we put into our bodies. While countless diets promise quick fixes, the key to lasting wellness lies in finding a sustainable approach tailored to you. Here’s how to simplify the process and focus on the essentials:

Track Your Food – Knowledge is power. Monitoring what you eat helps you understand your habits and make informed choices. Tracking doesn’t have to be forever—just long enough to determine what works for your goals.
Prioritize Protein – Protein isn’t just for bodybuilders. It’s essential for maintaining muscle mass, (which is even more important as we age) regulating metabolism, and reducing the risk of diseases like diabetes, Alzheimer’s, and cancer. Aim for a daily intake of protein in grams that matches your body weight (e.g., 150g if you weigh 150 lbs).
Balance Carbs and Fats – Carbohydrates fuel your energy, and healthy fats support hormone regulation, skin health, and hair growth. Find a balance that fits your caloric needs and supports your lifestyle. (These are very important for menopausal women!)
Choose Real Foods – Focus on whole, minimally processed foods—fruits, vegetables, lean proteins, and healthy fats. Skip the ingredient lists and go straight to nature’s bounty.
Allow for Flexibility – Life is meant to be enjoyed. Have a slice of cake on your birthday or an ice cream cone with your kids. The goal is balance, not perfection.

Strength in Motion: Exercise

The next step to taking charge of our health is exercise. Movement is life, and regular exercise is the cornerstone of a healthy, fulfilling existence.

Lift Heavy – Building muscle isn’t just about aesthetics; it’s about independence. Muscle holds our bodies up, makes us capable of doing the things we love to do and helps regulate our metabolism. It also makes us look amazing! Strength training also improves improves bone density, which is a major issue for women over age 50. According to Dr. Peter Attia , “If we were to stack up the hazard ratio for all-cause mortality, being weak, relative to being strong is about a 250% increase in death (compared to hypertension at 20%, Type 2 Diabetes at 30% and smoking at 50%).”
Strengthen Your Heart and Lungs – Cardio exercise enhances your VO₂ max—the measure of how efficiently your body uses oxygen. Increasing this capacity reduces mortality risk by up to 400%. Walk, run, swim, bike—just move!

Don’t Miss the Forest for the Trees

Recently, debates in the Senate over red dyes and food chemicals have taken the spotlight. While these discussions are valid, they distract from the bigger issue: America’s addiction to highly processed junk food. The problem isn’t the occasional treat; it’s the consistent reliance on empty calories.

Similarly, debates over whether to prioritize cardio or strength training miss the point: you need both. There’s no excuse not to move your body. If you’re short on time, wake up earlier. If you lack resources, explore free online workouts or go for a walk. The beauty of living in America is that we GET to exercise freely because it’s our right and privilege.

Your Role in America’s Health Odyssey

America’s strength lies in its people. Just as Odysseus relied on his cunning and resilience to overcome trials, so must we embrace our power to shape our own lives, and thereby our country.

Reforming the healthcare system, FDA, and insurance companies is critical, but real change begins with us. Every time you make a healthy choice—what you eat, how you move—you’re contributing to a healthier nation.

Our government is of the people, by the people, and for the people. That means YOU are the foundation of this democracy. You are in charge of your body, your decisions, and your impact. Start with yourself, and together, we can build a healthier, stronger America.

The Takeaway

As a new administration takes the helm, let’s seize this moment to refocus—not just on systemic reforms, but on personal accountability. Like Odysseus, we are on a journey filled with trials and triumphs. Each step we take toward better health strengthens not only our own lives but also the fabric of our nation.

So ask yourself: What will your legacy be? Will you take the helm of your personal health and steer our nation toward a brighter future? The choice is yours. Your journey starts now.

If you would like some help with your Journey, please contact us here at CrossFit Odyssey.

Sunday Story…Exercise Hygiene

Sat, 18 Jan 2025 18:16:00 GMT

Speaking for myself, exercise is a habit. When I don’t exercise my day is incomplete. How would you feel if you didn’t brush your teeth today? What if you didn’t brush for a week? A month? A year? I suspect we all know people who have not moved with intention for a very long time.

We are humans. We are designed to move. Ancient humans moved a lot. They didn’t need to set apart movement or exercise from the rest of their activities. Today we need to plan our movement. We have transitioned from lots of movement and physical exertion to minimizing our movement and avoiding physical exertion.

This transition is being proven to be hazardous to our health. Although it may have increased our life span, the cost of not moving has far outweighed the benefits of modern comforts. Diabetes and obesity are rampant, immunocompromised conditions are common, and neurodegenerative diseases all compromise our quality of life as we age.

One of the answers to solving this problem is exercise or intentional movement. Changing our attitudes toward exercise needs to shift from something we do when we have time or energy to something like brushing our teeth. This shift will increase your likely health span outcome.

How are you going to create an environment where exercise becomes part and parcel of your existence? How will you ensure that movement is as important as eating is to your existence? This is going to require a shift in your thinking and a reordering of your priorities. Exercise or intentional movement needs to become part of your daily life. Movement is medicine.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey to Extraordinary ~ Your Health, Your Odyssey: A Balanced Perspective on Semaglutide and Weightloss Medication

Mon, 13 Jan 2025 18:40:00 GMT

In today’s world, where quick fixes are more accessible than ever, it’s time to have an honest conversation about a sensitive health topic: weight loss medications like semaglutide. Recently, a friend confided in me saying, “I don’t even want to tell you this because you’ll get mad at me, but I am taking semaglutide to shed those last stubborn pounds during menopause.”

First, let me make this clear: This is YOUR journey and it is not my place to judge any of it. This is your Odyssey and only you can chart the course that feels right for your health and happiness. I understand the desire to shed those pounds more than most – I spend countless hours inside the gym working hard, and menopause weight gain is still a reality I face. It sucks. I get it. Taking action to feel better in your own skin isn’t inherently wrong. However, before embracing this path let’s look at the pros and cons and how to take the best care of your body (and mind) for the best future in your Odyssey.

The Cost of Rapid Weight Loss with Medication: What Your Body Endures

Weight loss isn’t just a numbers game – it’s a conversation your body is having with itself. When you lose weight quickly, your body can interpret it as a survival threat. The result? Your body diverts vital nutrients away from areas like your skin and hair to support essential functions. This is why rapid weight loss often leaves people with thinning, crepey skin and hair falling out.

Strength Over Skinny: Rethinking the Goal

Our culture often glorifies being “tiny”, but we must ask ourselves what is the reason and what is the cost? Far too many women in their 50s and 60s are aiming for thinness at the expense of strength, leading to severe health consequences. A lack of muscle mass increases the risk of osteoporosis, Alzheimer’s and other life-threatening conditions. For instance, studies show that women over 60 who fall and break a hip face a staggering 15-30% chance of dying within the next year. However, women with greater muscle mass have a significantly reduced risk of falls, fractures, and chronic diseases like cancer, metabolic disorders, cognitive decline and heart disease. Strength isn’t just a fitness goal to look amazing – it’s the foundation of long-term health and independence.

The Hard Truth: Pills Aren’t the Whole Solution

If you are considering or already taking weight loss medications such as semaglutide, it’s crucial to understand that these are tools, not magical solutions. The real, lasting results require YOUR effort. To truly thrive as you age, you must prioritize strength training, cardiovascular exercise, and proper nutrition.

Keep in mind – this isn’t about punishment or restriction – it’s about empowerment. Building strength means you will not only look good but also have the energy and vitality to live fully, enjoying life’s adventures. After all, what’s the point of being slim if your body isn’t capable of the joy and freedom it deserves?

A Lesson From Odysseus: The Value of the Journey

Homer’s Odyssey teaches us that life’s challenges – the storms, monsters and setbacks we all experience – are what shape us into the person we are. Odysseus didn’t take shortcuts; he endured trials that forged his strength, resilience and wisdom. Your health journey is no different. Each workout, each healthy meal, and each step toward balance is a victory that builds your inner hero.

Medications like semaglutides may feel like a shortcut or a way to skip the hard part, but true health and vitality require you to engage fully with the process. It’s the work you put in – physically, mentally, and emotionally – that leads to lasting change.

Avoiding a Dystopian Future

Remember the movie Wall-E , where humans became so complacent they could no longer walk or take care of themselves? Or the Hunger Games, where indulgences such as drinking something that forces you to vomit so that you could continue to eat and enjoy more amazing food reached the point of absurdity? We are currently at a crossroads. As a society, we must decide if we are willing to prioritize instant gratification over long-term health and strength.

The Bottom Line: Choose Empowerment

If you want some help on YOUR Journey to Extraordinary, give us a call here at CrossFit Odyssey! We are happy to help you find your path!

Sunday Story…100 Calories

Sat, 11 Jan 2025 18:04:00 GMT

It’s that time of year when many of us turn a critical eye toward our nutrition. Let’s be honest, holidays are when it is too easy to self-indulge in all available food and drink. Normally you may not have a problem resisting temptation but often it’s too much. Your willpower is like a muscle. If you keep overusing it, eventually it will fail.

The other day we were talking about calories and weight. It turns out that it takes 3500 calories to equal 1 pound of fat. So, if you eat 100 calories more than you need, or less than you need for 30 days you will gain or lose 1 pound of fat. It’s simple when you distill that down. Now you will need to be consistent over the 30 days. Most of us do very well during the week and not so well during the weekend. The not-so-good will wreck all the good you did during the week.

The real problem? Where are these 100 calories to be added or lost? If you don’t know, that is the problem. You don’t know because you are not measuring and tracking your food and drink intake. How many calories are in the chicken wings I just ate? How many are there in that beer? If you don’t know there is no way you can eat more or less. It is that simple.

The bottom line is this: If you aren’t measuring it, you can’t manage it. This is true of almost anything but especially food. Gain or lose, you must track and measure your intake. Anything less is a recipe for failure.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey to Extraordinary ~ Navigating Life’s Metaverse

Mon, 06 Jan 2025 18:35:36 GMT

You Chose This Life

Your Body: A Sacred Vessel

A Universal Theme: Growth Through Struggle

Many spiritual and religious teachings mirror this philosophy. Eastern philosophies describe Mya and Karma which strongly affect our lives. The Quran describes life as a “pastime” or “enjoyable delusion,” emphasizing the transient nature of our struggles. Stories of near-death experiences often recount a “life review,” where one sees their life replayed like a movie, evaluating their choices from an external perspective. Whether it’s Saint Peter’s judgment at the gates of heaven or Islam’s “Scroll of Deeds,” these ideas resonate with the concept of reflection and growth.

Think of it like the end of a video game—watching the replay to see where you triumphed, where you stumbled, and how you might approach the game differently next time.

Embrace Challenges as Opportunities

A New Perspective for the New Year

Make this year the chapter where you take on every obstacle with the courage of a hero and the wisdom of a player who knows the game’s ultimate goal—growth, joy, and triumph.

For help, reach out to John or Ellie here at CrossFit Odyssey and we will help you become the hero of your Extraordinary Journey!

For previous Journeys to Extraordinary click here.

Sunday Story…Recovery

Sat, 04 Jan 2025 17:49:00 GMT

This morning someone asked me what the recovery is for knee surgery of this nature. The answer is difficult. According to my doctor and all the literature the recovery to full range of motion is 6 months and 1 year to full 100% recovery.

The problem with these numbers is they represent an average result over a large population. In other words, your results will vary! At this point, I am 6 weeks or so post-op. I have been probing the edges of what is possible. There is no blueprint for this process.

I have restarted my 15-minute GoWod mobility work with some precautions (no 2 minutes in the bottom of a deep squat yet!). I’ve continued to do the prescribed exercises from the physical therapist. This is particularly important because those exercises have been proven to be beneficial. They are “low-hanging fruit.” Easy to do (for me), yet you can push into the pain cave on certain movements to continue to improve.

According to my physical therapist, I am far ahead of anyone he has ever seen. Most people don’t have the desire to do more than get off the couch and go to the bathroom independently. I have a snowboarding trip scheduled for early March, just over 3 months post-op. Oh and don’t forget the CrossFit Open starts on February 27 ^th . I have a 13-year streak I don’t want to break!

Recovery, like many things, is determined by how hard you are willing to push, how much pain you can endure, and how badly you want to get back to 100%. All of that and not going too far over the edge that sets your progress back. This is where the rubber meets the road. Can you push to the limit and not fall off the edge?

John Mariotti

www.sunday-styories.blogspot.com

www.crossfitodyssey.com

775—338-2412

Sunday Story…The Knee revisited

Fri, 27 Dec 2024 22:02:00 GMT

I am 31 days out from the knee replacement. The progress has been anything but linear. There have been days (few, admittedly) when it works better than ever and other days (less now) when it doesn’t work at all!

Sleep has finally returned but it is still inconsistent. What has improved greatly is the range of motion. I have just now begun to be able to do Russian step-ups and squatting past parallel. The challenge is now in more dynamic movement…fast squats for example. The stretch reflex from the bottom of the squat is still quite painful.

I still have kept most of the weight bearing off my right leg, although I have picked up some heavy weights (225# deadlift!) and 2x 88# kettlebells. I will start some lightly loaded leg work next week in addition to my physical therapy exercises and upper body work. I am just now shaking off the last of the anesthesia remnants. That was one of the more surprising side effects…how long it took for that to clear my system. And even now, 31 days later, my vital energy is still not where it was pre-surgery.

The other truly odd thing is the numbness in the knee area. It’s hard to the touch but unfeeling. It was almost as if that part of my leg was disconnected from the rest of my body. The swelling continues to abate but it is still very prevalent. The other complaint is how much fatigue I have after limited effort. It is as if there just are no energy stores to draw upon.

All in all, though, the recovery is going along very well. The physical therapist is amazed at the progress, but let’s be honest I may be more physical than 99.9% of his clients!!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…The Resistance

Sat, 21 Dec 2024 16:05:00 GMT

Taking a break from my writings on recovery to address the subject of resistance. Specifically, resistance to change.

Human animals are built to find comfort and ease. That means change is not something to be embraced. We prefer the routine, the regular, the rudimentary. Change forces us out of our comfort zone, forces us to do things that we aren’t good at or don’t want to do, and forces us to confront the parts of our world that are hard and difficult.

Rationally, we know change is good for us. But deep inside we resist doing anything that will upset the status quo. We see people around us engage in unhealthy behaviors. They know better. But the default is to keep doing what they are doing.

Change is hard. You must want to change. I mean really want to change. It can’t just be a good idea or a thing to “try” out. You must find your “why” for the change. People don’t stop smoking because it’s bad for their health. Everyone already knows that. People stop smoking because their grandchild, in all their innocence, tells them they don’t like the way they smell. Change is spurred by emotion. When change is hard, emotion propels us past the hard part.

Here is why you are reading this now:

It is that time of year when we look back at what went right, and wrong and could be better for next year. This is going to require change! If you want the change to stick you need to be emotionally invested. You can’t just think it’s a good idea, you must have an emotional buy-in deep inside. Is this the year you (fill in the blank here)? You can’t begin without a compelling reason to make that change happen. If your why is powerful enough the how will take care of itself.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey to Extraordinary Kilimanjaro … and Beyond!

Mon, 16 Dec 2024 18:30:59 GMT

Day 9 of my Kilimanjaro adventure – headed back to the airport.

Tanzania

Heading home, we returned to that third-world city, Arusha, where many of our tour guides grew up. We saw what life in Africa looked like for the average person. People were outside on the streets talking to each other and they had their farm animals with them walking down the street with nothing to keep them in line. Cows, goats, and chickens roamed freely at the stores where people shopped. As far as I could tell, no one had a phone on them. It was poor by our American standards, but it appeared amazingly happy, with people smiling ear to ear everywhere we went. Tanzania is, after all, considered one of the happiest places on Earth.

Doing Hard Things Makes You Happy

At one point on our trip, I was talking to our guides and I asked them about living in Africa and Tanzania and living a life that was so incredibly physically difficult, literally climbing one of the biggest mountains on Earth again and again, day after day. Athumani, our Team Kilimanjaro leader, told me every day he wakes up grateful to be able to do this. It is hard, but their bodies get used to it, and they get to enjoy the beautiful outdoors and camaraderie and help people from all over the world reach their dreams. What a gift!

I found this amazing – especially when you consider the depression and suicide rates in America skyrocketing year after year. And worse, our lives are so much easier and we have so much more to be grateful for in America – where are we going wrong?

The Comfort Crisis

This brings me back to Michael Easter’s book, The Comfort Crisis . Easter writes specifically about how hard things bring us joy. Our current lives in America are so comfortable with our 72-degree homes, a soft couch, and readily available food, that we are the fattest, laziest, and unhappiest we have ever been before.

Journey to Extraordinary

That brings me to our “Journey to Extraordinary”.

John and I have discussed this many times over the years. Is Journey a noun or a verb? What does Journey to Extraordinary look like to us here at CrossFit Odyssey? How does CrossFit and fitness fit into this adventure?

New Adventures to Come

Sunday Story…17 days

Sat, 14 Dec 2024 17:58:00 GMT

It’s been 17 days since my knee replacement surgery. Or, more accurately, knee refashioning. Unfortunately, it’s also been 17 nights since my last decent night’s sleep. Last night my whoop strap told me I was in bed for 7 hours and 40 minutes. And I was awake for 7 hours and 40 minutes. The whoop was wrong. I did manage a few snippets of sleep, but it wasn’t what I needed.

I mention this because it points out the importance of good, healthy sleep. If you aren’t getting restorative sleep, you need to function all day, and it can make performing at any level difficult. In my case, the difficulty arises from pain and throbbing in the right leg as my nerves re-enervate, the muscles begin to twitch and fire anew, and the other bits and pieces knit their way back together.

That’s my excuse…what’s yours? Are you tracking your sleep? Many free apps will help. There are books and other places to get advice on sleeping better. If you aren’t sleeping well, you aren’t performing as well as you could. If you aren’t sleeping well your health is not as robust as it could be. Not sleeping will impede your progress if you are trying to gain or lose weight.

If the problem with your sleep is in your mind (as opposed to your body like mine) you will need to spend time working that out. Here are a couple of easy little “hacks” that will grease the skids to snooze-Ville:

Get up at the same time every morning.

Go to bed at the same time.

Turn off phone notifications and other potential disturbances.

Sleep in a darkened room and wear an eye mask. These are different. Light hitting your skin will change your sleep pattern, and light hitting your eyes will wake you up!

Establish a bedtime ritual.

Don’t be like me! Find a way to get better quality sleep longer. I know I am!

John Mariotti

775-338-2412

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

Journey to Extraordinary ~ Comfort Restored

Mon, 09 Dec 2024 18:25:01 GMT

Day 8 – September 4th, 2024

We woke up that last morning to one of the most beautiful sunrises I have ever seen, still high above a sea of clouds. The first thing I heard was one of our men coming out of his tent exclaiming, “Holy cow look at that sunrise! Ellie! I was coming to tell you how much this sucks until I looked out and saw this and I couldn’t believe how incredible it is!” Behind us, the mountain loomed in the distance and we still had a full day of hiking ahead of us. But soon we would be back to the ease of civilization and we were energized and motivated to have that comfort restored.

The Rainforest

As we started down the mountain, the hikers who were feeling the best booked it down. They were feeling amazing and excited to get home. The last three of us stuck together and trudged. As we headed down we once again walked through all the climate zones in one day. This time, however, instead of ending up in the jungle, we finished in the rainforest. The main difference between the jungle and the rainforest was the different animals and, well, rain. It was a constant steady drip all the way down and mud as far as the eyes could see, which also made it a bit slippery.

However, the plants here were amazing. Enormous roots of trees and leaves larger than a human towered over us and intertwined under us and all around us. Velvety moss hung from tree branches in large clumps making the forest look like something from a scary movie. Monkeys screeched in the distance and the unrelenting rain drizzled down.

Civilization

Finally, we made it back to civilization. We took time to get our final certificates, use a real bathroom (with more gratitude than ever before), and get some snacks. Then we got on our bus to head back to the hotel.

On the way back, Athumani took us to a fabulous little restaurant for hamburgers. The restaurant was covered in gorgeous foliage and flowers and the hamburgers were delightful. We also had a short ceremony where Athumani handed out our certificates one by one with a hug and praise for our hard-earned victory.

Comfort Restored

Sunday Story…The Not-So Bionic Man

Sat, 07 Dec 2024 18:40:00 GMT

After my last message, when everything was going well, I may have gone over the edge. Monday, I had a great first PT session. Everything felt good, so I decided I should Ski erg for a bit. I couldn’t bike…, because the knee wouldn’t bend enough, so the ski seemed like the best choice. There is minimal flexion in the knees and lots of upper body work. So, 30 minutes sounds reasonable five days post-surgery, right?

Wrong—bucko! Five or ten minutes would have been fine. Thirty minutes was a serious mistake. While I was doing it, everything felt great. Then disaster struck. My entire leg swelled up to an extremely painful size, and nothing seemed to help except lying down, feet straight up the wall, with the ice machine on the knee.

Luckily, I didn’t do any permanent damage. By Saturday (today) the swelling had diminished, and the movement was much easier. This morning, I walked with the ruck crew for about 30 minutes, and it felt particularly good with no swelling. But I will still get upside down and get lots of ice along with my PT exercises.

This is one of those times where more is not better. Backing off the edge has more benefits than getting too close and falling off. Finding that sweet spot is the challenge…where just enough is right but a little more is very wrong.

Overall, a good week of recovery. Next week we will start poking along the edges again and see what is possible. Onward and upward!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Journey To Extraordinary ~ Day 7 – The Long Way Home

Mon, 02 Dec 2024 18:20:55 GMT

Day 7 Continued – September 3rd, 2024 – 10am

New ParagraphWe perched atop Mt. Kilimanjaro, for a half hour gazing at the awe-inspiring volcanic crater below. After 30 minutes of rest and reflection, our guide signaled it was time to descend. The distance didn’t appear daunting, but the journey stretched for hours – 5 hours before we hit our lunch destination and another 3-5 hours before we hit our camp. Keep in mind, we had been hiking since midnight – after about 4 hours of sleep the night before and a full day of hiking before that. That put us at almost 26 hours of hiking BEFORE heading back down the mountain. Like Odysseus headed home to his beloved wife, we had a long way home ahead of us, however, we were motivated by our triumphant summit and excited by the promise of a hearty lunch and sleep!

The Cold Way Home

The previous evening we had all bundled up for the frigid temperatures of the nighttime ascent. But as the sun rose and we descended more rapidly, the heat compelled us to shed those layers. I was wearing a wool undershirt, my long-sleeved “Journey to Extraordinary” t-shirt for the picture, a nylon sweatshirt, a fleece sweatshirt, a down jacket, wool long leggings, fleece sweatpants, waterproof hiking pants, a hat, a balaclava, extremely thick wool socks, and I had heated pads in my shoes. I looked like the Michelin Man and I barely had enough room in my backpack to hold all of the layers as I removed them.

Wardrobe Malfunctions

The Fast Way Home

Looking at our disheveled crew, our leader, Athumani , arranged a cart for two of our climbers still struggling – one with a lingering stomach issue and the other who had vomited coming down the mountain. This was one of those moments where once again you realize that you are in a third-world country with very few of the luxury amenities we have in the US. The cart was a simple cot with a single wheel in the middle carried by four men – one on each corner – wheeling it down the mountain at an impressive speed. They raced the first person down to camp, then they ran it back up to get the second. And they still reached camp at least an hour before me.

Arriving Home

By this time I was really struggling. Every step was agony. But there was no choice but to keep walking. So I walked. Athumani, the amazing man that he is, walked with me slowly and patiently until, at last, I arrived at camp around 5 pm barely functioning. I went to the bathroom, crawled into my tent and collapsed into sleep. I woke briefly around 7 pm realizing I had not prepared for nighttime and the cold and gathered flashlights and other essentials before drifting straight back to sleep – no food, no drink, just pure, hard-earned recovery… at last.

This long journey down the mountain tested every limit, but it left us with memories and lessons that will last a lifetime. It was, after all, part of our Journey to Extraordinary… the long way home.

Next – the last trudge. Satisfaction for a job well done.

FOR THE PREVIOUS PART OF THE JOURNEY, CLICK HERE.

Sunday Story…The Bionic Man

Sat, 30 Nov 2024 19:57:00 GMT

I hope it didn’t cost 6 million dollars, but I am now in possession of a new knee. It turns out that what I got was not exactly a new knee…as in, out with the old and in with the new—but a resurfaced knee.

What that means is the doctor moves the kneecap out of the way, takes both the tibia end and the femur end of the leg bones and “resurfaces” them, attaches a cap to both, and then places a poly-carbonate pad between the two caps. The kneecap goes back in place. All the ligaments and tendons are left intact, except the anterior cruciate ligament (ACL) which got severed in the process. So, my skiing career is over. But an ACL isn’t necessary for most of my activities (I am not a skier! Here’s a video of the physician assistant explaining what was done: https://www.youtube.com/watch?v=kayVY2qMB7M

Easy peasy, right? Well not so fast. The incision is about 12” long from above the knee to below. The trauma to the area was fairly intense. When it was all said and done the knee was about the size of a small soccer ball. Worse, the ability to move the leg overall was minimal and the mobility in the knee itself was non-existent.

As I sit here, 3 days post-op the swelling has diminished by more than half. I can lift the leg independently and bend the knee to 90 degrees with some effort. The rehab exercises are getting easier every time I do them (3x a day) and I can walk without assistance (although not easily).

The whole process has been very simple and straightforward. But it has not been easy. And it is going to get harder over the next few weeks and months as I get deeper into physical therapy and try to regain the strength and mobility in my right leg.

Steve Austin I’m not…yet!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

Journey To Extraordinary ~ The True Summit.

Mon, 25 Nov 2024 18:15:37 GMT

Day 7 Continued… September 3rd, 2024 – 7am

I knew before we started up the mountain that we would hit a false peak first. What I didn’t know was how far away the True Summit lay behind it. As I stood there I looked across the ridge of the mountain and I spotted the real summit, tiny in the distance, dotted with climbers taking photos.

My group was utterly exhausted and I knew that the sight of that distant goal would crush their spirits. So, I kept quiet, took a deep breath, and pressed forward. We kept telling each other it’s right over here – just a little bit farther.

The Battle Within

It was at this point that I had to dig deep. A battle waged inside me: I made it to the top – or close enough. Do I really need to go to that last summit? I was cold, starving, sleep-deprived, and desperate for this ordeal to end. But another voice reminded me how disappointed I would be if I gave up now. I could imagine having to live with the fact that I quit for the rest of my life – that I made it SO far and then I gave up. I might never get to do something like this again – this is it. So I walked.

Midway across the ridge, our guides -ever attentive – recognized our fatigue. They stopped us for a light snack – a crisp apple and a sip of Red Bull. Nothing like a shot of caffeine to push you that last little bit. And that apple? It was the most scrumptious, life-affirming apple I had ever eaten. Absolutely delicious! Fueled by caffeine and the taste of something extraordinary, we pushed on.

The journey from the false summit to the true summit took about an hour. It felt like eternity.

We made it!

Ultimately, we all made it to the top. All the way to the True Summit. Despite exhaustion, sickness, and those nagging voices in our heads, we conquered the mountain.

That Feeling Inside

This climb was more than a physical feat. It was a reminder: we are capable of so much more than we think. And it is in pushing ourselves, even when it feels impossible, that we discover who we truly are.

Next – just when you thought the hard part was over… the long way down.

For the previous day, click here.

Sunday Story…The Journey to Extraordinary III

Sat, 23 Nov 2024 17:32:00 GMT

Throughout your journey to living an extraordinary life, you are faced with one immutable fact: your time here is limited. We are all going to die. Our time on earth is short and we have a responsibility to ourselves, our loved ones, and our maker to fill it with activities that will cement a legacy.

We all leave a legacy. Some people leave a much bigger, longer-lasting legacy than others. But we all leave one. As we move on our journey, staying in harmony, always inching closer to the end point of our stay, the question becomes: do my actions, do my words, match with the legacy I am striving to leave?

When you are gone, what will be said about you? There is no hierarchy in the graveyard, the one who amasses the most does not sit above the one who amasses less. Our job here at Odyssey is to give you permission to voyage extraordinarily and then celebrate your journey. But you will have to make the climb yourself. I can’t do it for you. I can help, cajole, inspire, and push but in the final assessment, it will be all you.

So go forth and leave the extraordinary legacy you were put on this earth to leave.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey To Extraordinary ~ Summit Night

Mon, 18 Nov 2024 18:10:56 GMT

Day 7: September 3rd, 2024 – 12:00 AM

We all met in the mess tent around 11 PM for a light meal and tea. By this point I was acutely aware of how the altitude affected my stomach so I was being very careful what I ate. Tiny portions paired with lots of water with some electrolytes helped keep me in balance. We packed our gear, bundled up and headed out around 12:45am. We were already 45 minutes behind schedule.

Our climb began, but progress was slow. Every 20 minutes we had to stop to give people time to rest and go to the bathroom. At one point, one member’s stomach troubles became so severe that she stayed behind with two of our guides . They were going to have to determine if she could make it up the mountain. The rest of us marched on through the darkness.

The final stretch was grueling. Every 10 steps required a pause to rest and catch our breath. The thin air plus freezing temperatures made each movement an uphill battle. The pavilion at the summit was visible in the distance and always seemed within reach, but progress was amazingly slow.

At last, at 7 AM on the dot, we arrived at the peak – or so we thought. Relief and excitement turned to frustration when we realized it was the false summit. The true summit was further along the crest of the mountain, demanding one last push before we could begin the descent.

Next… the True Summitt – Uhuru Peak.

for the previous day, click here.

Sunday Story…The Journey to Extraordinary II

Sat, 16 Nov 2024 19:34:00 GMT

Perhaps, before embarking on our journey to extraordinary, we should decide what an extraordinary journey would look like. That definition is for each of you to make. My journey is going to look much different from yours. Where I am in my life is where I am, and you are where you are. That being said, some principles transcend exact times and places.

Odysseus’ extraordinary journey took him on many adventures, trials, and tribulations. His journey though had a single-minded destination…home and hearth. He was dedicated to making his way back. What is the destination you are dedicated to? We all talk about the importance of the journey and the enjoyment of the process. But we can’t lose sight of where our journey is taking us.

I posit that harmony is more important than balance. At any point in my life, I may need to be more heavily weighted toward one activity or another. When your children are small, they need a different type of attention than they do when they are older or adults. The same is true of your career. If I want to run a marathon in under 5 hours, I am going to need to dedicate some time to training. That is different than I just want to be able to run easily for an hour. Just as Odysseus had to stop and fight various enemies you will need to stop and vanquish your own challenges.

But what good will running that marathon do me if I lose my relationships and career while I’m training? I believe that would be extraordinarily bad and something to be avoided. When we started Odyssey we wanted to be a beacon of health and fitness. Your fitness is not just who you are physically, mentally, or emotionally. All three must be in harmony to find health.

More next week,

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey to Extraordinary ~ Base Camp Sickness

Mon, 11 Nov 2024 03:20:00 GMT

by Ellie Bishop McKenzie

Day 6, September 2nd, 2024

We woke up today with nervous excitement. Today we will hit Base Camp and tonight we begin our final ascent to the summit, but we are on the lookout for signs of altitude sickness.

Our morning hike was a short journey through the Alpine Desert, where the cold, dry air made our noses run consistently and the fact that we were constantly looking down at our feet made the dripping worse. There are very few plants here, just rocks and dust – making the nasal issues even worse. My number one essential gear recommendation for this trip is a good balaclava! It’s just a scarf that covers your nose and mouth and keeps dust out of your nose and mouth.

Altitude Sickness

We hit Base Camp School Hut, elevation 4,800 meters (15,750 feet), around 11 am. At this elevation, many of us started to feel the effects of altitude and altitude sickness. Symptoms of altitude sickness can feel mild at first, and feel similar to a hangover. Headache, nausea, shortness of breath, dizziness, vomiting, loss of appetite, fatigue, insomnia, and poor coordination are all symptoms of not getting enough oxygen.

Despite taking Diamax, a prescription to prevent altitude sickness, some of us still struggled. I took note of my members’ training protocols. Those who had done more Zone 2 and cardiorespiratory training performed much better and experienced fewer symptoms. As a CrossFit gym owner and a health and fitness geek, I have been particularly focused on Zone 2 training for the past few years – especially regarding VO2 Max for improved endurance and longevity. Zone 2 training and HIIT (high-intensity interval training) increase your VO2 max, which is the maximum amount of oxygen your body can use. Some studies show that higher lever athletes acquire more red blood cells as they acclimate to higher altitudes, enhancing oxygen transport, which helps manage the lower oxygen levels at high altitudes where every breath becomes more important.

Can Fitness and VO2 Max Affect Altitude Sickness ?

However, according to Dr. Michael Koehle of the University of British Columbia’s Altitude Medicine Clinic, fitness alone does not grant you immunity. Highly fit hikers often go too fast and overexert themselves, putting them at greater risk. That’s where our Team Kilimanjaro guides came in with their expertise. They kept emphasizing, “ pole, pole ” – Swahili for “ slow, slow ” because by moving slowly we were able to keep our heart rates low and oxygen levels stable. However, for those who were unaccustomed to even slow exertion, the altitude proved challenging.

That afternoon we took a brief acclimatization hike, followed by a light dinner. That dinner was a careful balancing act for me. I wanted to make sure that I was fueled for the summit hike, but not so much that the altitude could upset my stomach if I started having symptoms, too.

After dinner, we tried to get some much-needed sleep, knowing we would get up at midnight for our final ascent to the summit!

Next… the Summit!

For Day 5, click here.

The post Journey to Extraordinary ~ Base Camp Sickness appeared first on CrossFit Odyssey .

Sunday Story…The Journey to Extraordinary

Sat, 09 Nov 2024 19:49:00 GMT

Fitness was a sneaky way to get people started on their journey. When you begin your fitness journey, you aren’t sure of what you are capable of. When you walked through the door for the first time, you came for the fitness. Hopefully, we inspired you to do and be more than just fit.

Just as health isn’t just the absence of sickness, fitness isn’t just the absence of weakness. Health means your biomarkers are in the correct ranges. Health means you have a vibrancy that embraces life. Fitness means your body is strong and able. Fitness means you can perform both your daily functions as well as any other tasks you ask of it. Fitness is physical, mental, and emotional. If you are super physically fit and an emotional child or an angry narcissist, you aren’t fit. You’re just physically fit.

Your journey to extraordinary isn’t just physical, nor is it just mental or emotional. It is all that and more. Your journey encompasses your entire galaxy of life on this planet.

More next week.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey to Extraordinary ~ Deafening Silence

Mon, 04 Nov 2024 05:25:00 GMT

Day 5, September 1st, 2024

We awoke feeling somewhat refreshed and ready to go, optimistic that the day ahead was relatively short. Though as always, our guides kept us moving. Today’s journey was marked by cloud walking, temperature drops, and deafening silence.

Kilimanjaro felt quiet today. For hours all we saw was the back of the feet in front of us and all we heard was the rhythmic swoosh, swoosh of our steps. At one point Dr. P turned on his downloaded music from his phone a welcome break from the monotony. We talked a bit, but the air was getting thinner and we were breathing harder. Talking became a bit strenuous. Not to mention, we were running out of things to say. A rare find along today’s journey was finding the remains of a large water buffalo. We experienced a brief moment of fascination as Dr. P, (a pediatric hip surgeon) graciously gave us an impromptu anatomy lesson.

In this quiet, I became aware of how uncomfortable silence sometimes feels. Today in America, many of us have learned to find comfort in noise. We are surrounded by a hum of cars, airplanes, phones, music players, and TVs constantly murmuring in the background keeping us “entertained”. Many people even rely on “white noise” makers to sleep.

Uncomfortable Silence

However, humans evolved in a landscape similar to what we are experiencing on Kilimanjaro. The days were quiet, and loud noises usually signaled danger such as the roar of an animal, crack of thunder, or boom of a rockslide. Our brains are wired to think that loud equals dangerous.

The World Health Organization found that the noise we live in daily is quite literally killing us. Some research shows that for every 10-decibel increase in a neighborhood, anxiety medication rises 28%. People who live near loud roads are 28% more likely to suffer from depression. That stress could be quite literally killing us. ( Comfort Crisis , by Michael Easter )

In contrast, natural sounds in which we evolved – the sound of waves on a beach, a gentle breeze, the gentle sound of snow falling – calm our nervous systems. These sounds naturally reduce stress, explaining why we seek these environments for vacation and rejuvenation.

Mindful Silence

So this vacation day we continued in the quiet. Many of us found ourselves turning inward. We were able to be more present and mindful of our surroundings, something that happens only when you have the time and space to do such things. I found myself taking more time to appreciate the flora, marveling at their hardiness in this inhospitable climate. I chatted with our Tanzanian guides, learning more about their lives here in Africa. I observed the steep inclines and the peculiar rock formations and caves formed by this ancient volcano. I reflected on our human ancestors and how resilient and adventurous they were to explore places like this.

Another new experience today was cloud walking. It sounds so delightful when you say it that way, but there were times that the fog was so dense you could get lost if you didn’t pay attention and stay close. It also created a drastic temperature drop.

We also stopped for a very surprising lunch today – a peanut butter and passion fruit jam sandwich with thinly sliced tomatoes, cucumbers, and carrots inside! It was delicious! This spurred a lively debate of whether the food was amazing because it was truly fantastic or if we were just so tired and hungry that anything tasted divine. Regardless, it was a highlight of the day!

Tonight we camped at Third Cave – nearly 3,800 meters (or almost 12,500 feet). It was cloudy and quite cold and we were tired, but tomorrow we would hit Base Camp and then begin our summit at midnight! Excitement hung in the air as we drifted off to sleep.

Next… Base Camp

for previous day, click here .

The post Journey to Extraordinary ~ Deafening Silence appeared first on CrossFit Odyssey .

Sunday Story…Origins

Thu, 31 Oct 2024 20:00:00 GMT

The other day Ellie and I were sitting down to lunch, and we said we really need to tell the story of how CrossFit Odyssey came into being. So, I started one of these missives with that in mind. But as I did that, I realized that the Odyssey story and my odyssey to get here started long before 2013.

When I was 10 or 12 years old, I remember dreaming (like so many of us at that age) of doing amazing things that would change the world: authoring that novel that would amaze and enlighten, bringing life-saving remedies to people in need, or becoming a leader who would inspire a team to enrich and empower people. I told my father that I didn’t know what I was going to do or be but that whatever it was, I would be the absolute best at it that I could be.

Fast forward many years and I realized that changing the world was more difficult than my younger self realized. The dawning realization was this: to change the world, I had to change myself. Thus began the journey, the odyssey that continues to this day.

This odyssey has been, at times, a painful exploration of who I am as a human in this body, currently. Armed with that self-knowledge I began a painful and difficult climb out of the pitfalls this modern life has set for all of us. There were no sacred cows, no rocks to leave unturned. Every facet from food and drink to exercise and thought to relationships and communication needed to be explored and examined and then improved.

Unlike Odysseus who returned to the safe harbor of his home island this odyssey continues, and I expect it to continue for many more years. Next week…the Journey to Extraordinary.

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Journey To Extraordinary ~ Embracing the Uncomfortable Mind

Tue, 29 Oct 2024 02:53:00 GMT

by Ellie Bishop McKenzie

Day 4, September 1st, 2024

Today brought us back to the trail with markedly easier conditions. The cooler air made a welcome difference, with clouds weaving around us – sometimes below, above, or even engulfing us entirely. This made for lots of stops to adjust clothing. The dusty air also started to take its toll, causing runny, chapped noses and dry skin and yes, we were beginning to smell a bit…ripe. Our bodies were okay, but our minds were starting to get uncomfortable.

The Lemosho Trail

Today we weave back and forth between the Heather Mooreland and the Alpine Desert zones. The Heather Mooreland, ranging from 9,200-11,000 feet, is characterized by resilient shrubs, giant heathers and tussock grasses as well as the iconic Lobelia and Senecio trees in the higher areas. These plants have developed the ability to survive intense temperature changes. The Highland Alpine Desert, spanning 13,200-16,500 feet, has even more intense swings with beating sun by day and below-freezing nights. Water is scarce here and only the hardiest of plants survive. The rocky terrain felt reminiscent of northern Arizona or Nevada.

Today’s focus was acclimatization and viewing the lesser-seen backside of Kilimanjaro. It was literally hours of walking. After three days disconnected from the outside world, we began to feel the weight of boredom and of silence making our minds uncomfortable. The initial thrill of the adventure had quelled and was replaced by the constant rhythm of footsteps and separation anxiety from our screens and cell phones.

7 Hours, 3 Minutes

According to Nielsen data, the average American spends 7 hours and 3 minutes in front of a screen and touches his phone 2,617 times. Here on this mountain there was nothing to entertain us but dust in our nostrils and thoughts in our heads. We were bored.

Yet boredom has its advantages. Your mind goes to work. I realized I really needed to clean out my guest room in my house and donate all of the excess items that my daughter no longer uses. And honestly, why do I have so much “stuff”? Should get some better plants for my backyard and grow my own food while I’m at it. I wonder if people millions of years ago thought this way? Oh, and I should start a blog. And how does the human body do this so easily while the human brain hates it? Am I really feeling bored on the greatest adventure of my life? And while I’m at it, how can I be a better mother, business partner, and life partner?

As Leo Tolstoy noted in Anna Karenina, boredom is a “desire for desires”. It is a motivational state. It can stir creativity, encourage personal reflection, and inspire new perspectives.

We are giving away more than 7 hours of our brains to screens every day and we are paying a steep price. Research highlighted in The Comfort Crisis by Michael Easter shows “that the onslaught of screen-based media has created Americans who are ‘increasingly picky, impatient, distracted, and demanding’… And overworked, undermaintained minds are linked to depression, life dissatisfaction, the perception that life goes by quicker and increasingly missing the beauty of life that only presents itself when we allow our mind to wander and be aware of something other than a screen.”

During this quiet journey of thought – because I had TIME AND SPACE to think – the only device I wished I had brought with me was a small recording device to capture those thoughts because I had no time to write it all down.

Memorable Moments

All of that said, we did have a couple of memorable moments today. We walked through a “rock garden” where previous hikers had precariously stacked rocks of all sizes in a maze of cairns, each stone symbolizing a wish. We also encountered a race up Kilimanjaro! Yes, these people were actually running up the mountain to the next camp! The best part was that we were actually mindfully present to enjoy those moments to their fullest. We were learning to embrace our uncomfortable minds.

We reached camp at Moir Hut as the clouds rolled up the mountain into camp, cooling the evening air. And believe it or not, we ended the day with pizza for dinner.

The post Journey To Extraordinary ~ Embracing the Uncomfortable Mind appeared first on CrossFit Odyssey .

Sunday Story…Excuses

Sat, 26 Oct 2024 14:52:00 GMT

Are nails used to build a house of failure. I read this somewhere recently. Let that sink in for a moment. I’m not talking about just one facet of life. This is true all through your life. In the gym, at the dinner table, your career, and your relationships are built with either excuses or personal responsibility.

It is easy to blame some external force for not achieving your goals. We all laugh at the kid who tells his teacher that the dog ate his homework. That excuse is obvious and humorous. But how many times have any of us used something similar to fail at something? Because that is what it is…a failure. The kid failed to turn in his homework. The excuse was just the piece that held it together. One more drink, one more dessert, one more missed workout won’t really matter.

We all do this. We tell ourselves that this one time won’t really matter. But we are building a house of failure. Every excuse is another nail. Every excuse is just a way of cheating yourself of success. Every excuse makes you feel good now, but they rob you of feeling great when you achieve your goals.

I understand that eating right is hard, getting up early is hard, being on time is hard, showing up and doing your best is hard, staying on task is hard, hell life is hard. Do you know what’s harder?

That’s right. Living in a house built of excuses.

Be better. Be accountable to yourself. Be the hero of your story.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey To Extraordinary ~ Getting Comfortable Being Uncomfortable

Sat, 19 Oct 2024 17:05:00 GMT

by Ellie Bishop McKenzie

Day THREE, August 30, 2024

Today I awoke to the sounds of the men in our group grumbling at me. Tonight they realized that although they love hiking, they hate camping. They were cold. They were uncomfortable. And they were cranky! Each of us had ventured out to the bathroom in the middle of the night and the sounds of monkeys in the trees made that an extra special adventure. Meanwhile, the collective sounds of the men snoring forged an unexpected bond between the girls. We were all learning to get comfortable with being uncomfortable.

When I booked this trip, I deliberately chose a less-luxurious option. I wanted it to be hard. Hard things make us better. However, this morning I was rethinking that decision. We had tiny, two-person tents with barely enough space to change clothes inside. Though most of us had good sleeping bags, a couple of the guys were pretty cold. Lucky for me, I’m in menopause and at night I become the sun, so I didn’t mind the chilly mountain air! Lucky for all of us, William’s delicious breakfast brightened everyone’s mood quickly and we packed up and headed out.

We set out from camp around 6 am watching the monkeys dance through the trees and trading stories of the eerie sounds that had filled the night. Carrying only our backpacks with our day gear, we were in awe of the Tanzanian men lugging massive loads of our gear and theirs. They climbed the mountain with a large backpack on their back and another one balanced on top of their heads. After we left camp, they packed everything up, PASSED us on the trail and had the next camp and dinner set up for us before we arrived.

The Comfortable World We Come From

As a woman who owns a CrossFit gym and spends her days coaching, I’m no stranger to a lot of exercise and physical discomfort. I’m on my feet most of the day moving weights back and forth. The combined total number of pounds I haul back and forth can easily reach 500 pounds in one hour. I also workout at least five days per week and even my computer desk is a standing one.

However, the majority of my routines involve short, intense bursts of effort – moving weights back and forth, lifting heavy for 5-10 reps, resting, and repeating. Even my cardio sessions, known as metcons, rarely exceed 45 minutes due to time restraints. Occasionally, I will go for a longer walk, run, ruck, or bike ride, but two hours is about my limit.

However, this Tanzanian journey is revealing just how narrow my idea of “hard work” really is.

The Profound Need For Movement

According to Harvard anthropologists, early humans were “essentially professional athletes whose livelihood required (us) to be physically active” It was not uncommon for hunters to run and walk more than 25 miles in a day. Studies of modern tribes show that their men burn about 24 calories per pound of their body weight due to constant activity, in contrast to the average American man who, although weighing much more, only burns 17 calories per pound due to their sedentary lives. The comfort-driven lifestyles we enjoy have dulled our natural physical efficiency. (The Comfort Crisis, by Michael Easter)

The Tanzanian men accompanying us, though not tribal, have managed to maintain a level of physical activity that put us to shame. One porter actually ran down the mountain to get fresh food each morning, only to run it back up to our camp! This was a normal daily activity for them. They highlighted just how sedentary and convenience-addicted we have become – and we are some of the few Americans fit enough to make this trip.

The Danger of Comfort

The consequence of our impossible laziness is now leading to dangerously low levels of muscle mass, called sarcopenia. Previously prevalent in only the elderly, it is leading to lower functional ability and creeping into our youth for the first time in history. And for the first time, we are more likely to suffer a prolonged death due to chronic diseases like cancer, diabetes, and heart disease. Even the majority of our gyms, though better than nothing, encourage people to walk on motorized treadmills in air-conditioned rooms watching TV, only to indulge in a smoothie on a couch afterward.

Our detachment from comfort is costing us our health.

Today’s hike hammered that truth home. It was a LONG day. We hiked up a mountain… and then we hiked back down.

Wait, what?

Yes.

This was the mountain that LEADS US to Mt. Kilimanjaro. A “practice” mountain to get us acclimated.

Oh. My. God.

Camp Two – Shira I Camp

All in all, we hiked for about nine hours. This would be the longest hike until summit night. We transitioned from the lush jungle to the Heather Moorlands of Kilimanjaro, a landscape of hardy shrubs and unique alpine plants. As we peered for the first time over the top of this mountain we realized how far we still had to go and I heard a few whimpers from my group. A little bit of awe, and a whole lot of, “You mean we still have that far to go???” But all in all, everyone was still pretty excited and cheery.

Tired, cold, and slightly aching, we were met with another deliciously satisfying meal from William. Exhaustion overtook us, and we were asleep in no time. Being uncomfortable was starting to get easier.

For the previous day, click here.

The post Journey To Extraordinary ~ Getting Comfortable Being Uncomfortable appeared first on CrossFit Odyssey .

Sunday Story…Fitness

Sat, 19 Oct 2024 14:00:00 GMT

The answer is unabashedly simple…your physical fitness is just one pillar in our quest for a longer “health span”. Peter Attia in “Outlive” talks about mental health at the end of the book. He readily admits his life, outside of his physical prowess, was a disaster. Hopefully, yours and mine aren’t so bad that we require outside intervention.

When we look at our physical fitness, we know we must show up consistently. We need to put in a good solid effort every time, moving with intention. We need to keep track of our progress and look for ways to improve it.

The same things apply in the other areas of our lives. Are you mindful and intentional with your personal relationships? This is often the place where we take the people around us for granted. How’s your sleep hygiene? What have you done to get that right? What about your nutrition? I know it’s hard to resist certain things and it’s easy to mindlessly stuff your food in your mouth, but even fast food can be eaten mindfully and intentionally.

You have heard it said before regarding fitness…slow is smooth and smooth is fast. Well, here’s another one for some of those other areas in your life…slow is mindful, mindful is healthy.

Slow down, spend more time on the things that really matter, and enjoy all the gifts life has bestowed upon you.

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey To Extraordinary ~ Comfort Foregone

Sat, 12 Oct 2024 17:31:00 GMT

by Ellie Bishop McKenzie

Day TWO, August 29, 2024

We awoke at 5:30 am and the plan was to leave the comfort of our hotel at 6:30. This would be the day I discovered that having 8 people in your group means lots of reasons to be late. Just like in CrossFit, someone always has to go to the bathroom at the last second!

Athumani, our fearless Tanzanian guide, met us at the hotel with about 20 men. They gathered our belongings and piled them into and onto two large buses and we hit the road. We drove 3 hours to Kilimanjaro and stopped once at a local restaurant to get coffee and food. Susanna and I shared what may have honestly been the absolute best croissant I have ever had in my life. I have no idea why it was so good, but it was amazing!

The Third World.

Once we got to the bottom of the mountain we sat and waited about an hour while our Team got everything ready to go – including our lunch. Our first lunch from Team Kilimanjaro was healthy and delicious! A small yogurt, tomato, cucumber, and avocado slices, a hard-boiled egg, a mini-banana, a handful of cashews, and a mini-muffin. Oh, and a real coconut with coconut juice AND a box of juice! The avocados were about the size of your head (huge!) and delicious! This would be the first of many delicious meals prepared by Team Kilimanjaro chef, William, whom we grew to love. We loved his food so much that we told him to send us his recipes so we could make him a cookbook that he could sell! Dr. Podeszwa liked him so much he donated his hiking boots to William at the end of the trip!

While waiting for our Team we also got to see the cute monkeys hanging out in the trees. Oh, and we experienced our first real African bathrooms. The bathroom was like a bathroom you would have at a public park in America with stalls, except that there was no toilet – just a hole in the ground. Now, these particular stalls were nicer than many bathrooms later in the trip – they actually had some plumbing and you could flush these toilets. However, there was still nothing to sit on – you had to know how to squat (THANK GOD FOR CROSSFIT!). This was another one of those moments where you realize you are in a third-world country and you are so incredibly grateful for American niceties like plumbing and toilet seats. However, it also made me aware of the fact that these people – of all ages – are ABLE to do this. It was a realization that with every “gift” of our modern culture there comes a bit of a sacrifice. Plumbing makes life easier, however, we lose the ability to move our bodies well. It certainly makes you think.

The Comfort Crisis*

The comforts and conveniences of our modern world that set us apart from what we refer to as the “Third World” – cars, plumbing, computers, cell phones, ultra-processed foods, and more – have not been around for very long. My grandmother rode horses because she didn’t have a car until she was in her twenties. Today most of us in the “First World” live at 72 degrees, experiencing real weather only during the two minutes it takes us to get in and out of our cars. I hear people every day complaining about the weather and saying it’s too hot or cold to spend time outside.

“But there is the catch: Because our ancestors dealt with so much discomfort, there were many things they didn’t have to deal with. Namely, the most pressing problems that modern cultures are facing right now… that are making our lives unhealthier and unhappier than ever before. Life span might be up, but healthspan is down.”

So while we are grateful to be in America with wonderful things like toilets, we now have to deal with the side effects of that comfort: long-term mental and physical health problems.

We lack physical struggles (like squatting) and we have become detached from things that make us feel alive. Things such as physical exertion, being in nature, effort, and perseverance.

And so, we are now learning to add those back into our lives. We are going to a gym, going for walks and hikes, and yes, traveling around the world climbing mountains.

Mt. Kilimanjaro

We finally left the campground and began our hike up through the jungles of Kilimanjaro. The plant life was lush and beautiful and the air was humid but cool. We were living our dreams in the conditions that humans were evolved to live in and experience. We were on our way!

The path was pretty simple, and we hiked for about 5 hours. A great start to our first day.

We arrived at our first camp, unloaded our packs, set up our tents, and sat outside and relaxed – along with several other campers from several other teams. Our dinner was served and all 8 of us sat inside our cute little dinner tent set up complete with a table cloth, utensils, condiments, and dinner candles, and enjoyed chef William’s divine culinary creations. We began with a popcorn and tea appetizer, followed by a pot of soup, then a dinner of fish and steamed vegetables. It was fabulous and well-earned!

After dinner, we walked outside to our first absolutely incredible night sky.

I actually chose the timing of this trip for two reasons. The first was because I could hit the top of the mountain on my dad’s birthday and celebrate his life. The second was because it was a new moon, meaning no moon visible in the sky, so we could see the stars even better. Once again, our comforts of life – having homes and lighting so that we can see at night – have come at a cost – seeing our beautiful night skies.

We all sat outside in awe at how amazing it was. For those of us who are older, we remembered our childhood when this kind of sky was seen every night. It was beautiful and immense. We tried to stay outside and stargaze, but the cold and the hiking soon got to us and we had to crawl into our tiny tents to drift off to sleep.

Day 3 is next!

_{*From The Comfort Crisis, by Michael Easter}

For previous day, click here.

The post Journey To Extraordinary ~ Comfort Foregone appeared first on CrossFit Odyssey .

Sunday Story…It’s Over

Sat, 12 Oct 2024 15:23:00 GMT

My trip to the 2024 CrossFit Games ended on Saturday. There was a cutline at 10. I finished Saturday 15 ^th . Not where I wanted to be, better than where I started, and fortunate given my various infirmities. After my 2018 CrossFit Games, I thought I was done. I needed 3 surgeries, and it took months to get my fitness back on track. Then in 2022, I managed a return and a 2 ^nd place finish. Every trip since 2018 has been with the knowledge that this time could be the last…I stepped on the competition floor (I’ve been competing in something since age 5)…I could ever showcase my fitness…I could be an inspiration to others with my skill and dedication. So, 2022, 2023, and 2024 were all gifts from the universe.

Here are some quick reflections on this year’s experience:

Although Birmingham was a great city to visit, the town itself really didn’t know we were there (unlike Madison WI)

The workouts were good and challenging but releasing them early favored some athletes over others in ways I didn’t think were fair.

The venue itself was adequate but could have been better.

The spectator experience was better than it has been for Masters over the last couple of years but still far from great.

The level of competition continues to improve every year.

The vendor village was underwhelming.

The question I get asked after every year is “Are you going to try to go back next year?” My answer this year is probably not. I may need a knee replaced, my hip is responding slowly to physical therapy, and getting out on the edge of human performance even if once a year is detrimental to my stated goal of health and longevity.

My outlook has always been to feel like I made the phrase “Full Effort is Full Victory” come true. I achieved that goal this year. That and being one of the fittest old dudes on the planet that is!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey To Extraordinary ~ The Journey Begins

Sat, 05 Oct 2024 19:56:00 GMT

by Ellie Bishop McKenzie

DAY ONE. The Road Ahead.

As we got closer and closer to the departure date for our journey of climbing Mt. Kilimanjaro in Africa, I started getting nervous. I found myself waking up in the middle of the night having dreams about whether or not airplanes could actually safely fly over the ocean. All kinds of simple things in dreams seemed really difficult. As I approached my fears in my dreams, I had the “mental discussion” with myself, “of course you are going to be ok, people do it all day every day and you are going to be fine and you just keep putting one foot in front of the other.”

The human brain wants nothing to do with failure. Scientists at the University of Michigan studying the evolutions of fear say it has to do with the fact that failure throughout history could easily mean that you could die. Hunting, gathering, and even dealing with other people could easily get you killed if you failed. However, today our fears are more about saying the wrong thing in a social setting, getting a bad grade in school or failing at a task at work. But the truth is that nothing great in life comes with complete assurance of success. (The Comfort Crisis, Gary Easter)

It was the not knowing that made me nervous. What would Kilimanjaro and Africa be like? Would we be safe with the troop I chose? Would everyone in my group like them? Did I pack enough clothes? Would my sleeping bag be good enough? Will I be able to handle the altitude? Will I actually make it to the top?

But it also got me excited. Teams of scientists in New Zealand and the UK found that “Confronting risk, fear or danger produces optimal stress and discomfort, which in turn promotes outcomes such as improved self-esteem, character building, and psychological resilience.” (The Comfort Crisis, Gary Easter) This was going to be epic.

My mom and step-dad took us to the airport and on the radio played “Rocky Mountain High” by John Denver and “I’m on the Top Of the World” by The Carpenters. It felt like the universe was speaking to me telling me it was going to be amazing.

On the airplane I didn’t want to sleep too soon, so I looked for a movie and the first movie I found was “The Mighty Mites” , a story of an orphan football team from Ft. Worth who overcame insane odds to win the Texas State Football Championships. Interestingly, my dad used to love telling that story and every damn time he told it he would start to cry because he thought it was such a great story of determination and hard work and kindness. As many of you know, my dad passed away two years ago at age 76 – way too young in my opinion. After he died, I wanted to do something special to honor his life and the lessons he taught me about hard work and determination. Kilimanjaro seemed like just about the hardest thing I could come up with that would truly honor him and be a fantastic adventure and tribute to his life. I planned this trip so that we would hit the summit on what would have been his 78th birthday. Again, watching that movie felt like the universe, and maybe my dad, were sending me a message that success was imminent.

My first time in the Qatar airport I was astonished. It’s beautiful. It’s clean and pretty and pleasant and I couldn’t help but wonder why our public places in America weren’t as clean and beautiful. More on that another day.

Kilimajaro , Africa

Flying into Kilimanjaro, Africa we got our first glimpse of the colossal mountain we were there to climb. It appeared gargantuan as it bulged through the clouds. And stepping off the airplane into the beautiful land of Tanzania, Africa was as beautiful as I expected it to be. Even the little birds at the airport were beautiful. It was small and it was a little bit chaotic getting through the airport and onto our first shuttle, but as soon as we started driving we all just gaped at our first glimpses of the land.

It was, as you would imagine, rural. The homes and businesses looked small and poor and run down and you couldn’t help but think to yourself – this is the Third World. These people have so little. I should be so incredibly grateful for my great little home in Dallas with heat and air conditioning and a soft bed with a comforter and plumbing. I am so lucky.

The land, however, was beautiful with gigantic flowering trees of all colors and cows and goats along the route. As we arrived at our little hotel we discovered enormous trees, which have lived far longer than us, and which the buildings were built around. This is one of the things I have learned to love about “poorer” countries – they build AROUND the natural beauty instead of attempting to remove it and then put it back like we have done.

The afternoon was spent being somewhat lazy at the hotel and getting to know each other better. Among us we had a pediatric hip surgeon and his wife, a pain management doctor and his 13 year-old daughter, a 25 year-old Highland Park graduate, a 44 year-old body builder and mom of 4 adorable pups, a busy Dallas businessman and father of two, and me. Five of us were either 55 years old or about to be. In fact, Michael (the businessman), celebrated his 55th birthday that night at the hotel.

Team Kilimajaro

At dinner we had our first encounter with Athumani, our main guide with Team Kilimanjaro , here in Africa. It’s funny looking back at that night because we didn’t realize at that point how we would grow to love him. Instead, he demanded to look at all of our equipment to make sure that we would be okay on the trip. We were prepared, except that not one of us brought mittens, which he said we absolutely needed and we could rent from him. Not a problem.

We ate hamburgers for dinner and we shared some cake for Michael’s birthday. We went to bed in our rooms, attempting to sleep despite our nervousness about the imminent adventure, with open windows in the beautiful African air. As I lay in bed drifting off to sleep I couldn’t help but think about those songs and that movie and my dad in heaven watching me on this adventure. I couldn’t decide if he would be proud or think I had lost my mind. But I’m pretty sure he would be proud.

Next week – Day 2

For The beginning of this story Click here.

The post Journey To Extraordinary ~ The Journey Begins appeared first on CrossFit Odyssey .

Sunday Story…Games Recap Day 3

Sat, 05 Oct 2024 11:35:00 GMT

The first one is a simple triplet of 6 bar-facing burpees, 6 toes to bar, and 1 165# clean. Before my hip blew up, I was excited about this one. Both toes-to-bar and bar-facing burpees are in my wheelhouse. With only 1 clean at 165# I am confident I can get through the 8 rounds. Until the first clean that is! I finished the toes to bar and the burpees in a great place. When I pulled the clean, I pulled it so hard it hit my chest, threw me back about six feet and the bar went the other way. It took me about a minute to get up and get back to work. I managed to finish 7 rounds and ended in 12 ^th place.

The second workout is to establish a 1 rep max front squat. Normally I will go 215 – 225# in a competition like this. In the warmup area, I managed to get to 185# but I can tell that I’m only going to get one shot at something heavier. My left hip has no power coming out of the bottom of my squat. The strategy is simple. Start light, move quickly, and don’t fail. Failing in this competition means you must strip the bar before you return it to the rack and then reload the bar. I hit 155, add 20#, and hit 175, add 20#, and miss 195. But when I miss my hip just gives out and I end up sitting on my butt on the floor. It’s bad, really bad. But it’s not over until the bell rings. I quickly strip the bar rerack it and load up 185. Somehow, I manage to squat it to depth and get it up. This is probably my worst finish in 6 years of games competition…19 ^th .

Final recap next week!

John Mariotti

www.sunday-stories.blogspot.com

www.crossfitodyssey.com

775-338-2412

Journey To Extraordinary ~ Misogi

Sat, 28 Sep 2024 17:56:00 GMT

by Ellie Bishop McKenzie

As many of you know, I just went to Africa and climbed Mt. Kilimanjaro. It was quite a journey! And, as you may have guessed, part of my personal Journey to Extraordinary. You hear us talk about that phrase around here sometimes – but I know some of you are not on social media, so I wanted all of you to understand what we really mean by “Journey to Extraordinary”. It’s a lifestyle. And it’s not about having a 6-pack abs or a 22-inch waist. It’s about living your most amazing, most beautiful life. It’s about the things we DO – not the way we look.

Birthday Challenges.

On that note of doing great things, I began a new tradition a few years ago. It began when out of the blue I decided to see if I could do a legless rope climb on my 48th birthday. I succeeded and decided that was my birthday present to myself – to achieve something really difficult that I didn’t think I could achieve.

After that, every year became a new challenge. For my 50th birthday, I hired a coach and learned how to do a standing back flip. My little brother used to do them when I was growing up and it always annoyed me that I couldn’t – or was too chicken. For 51 I walked 51 steps unbroken on my hands. For 52 I stepped it up and went skydiving (thank you to John for that gift!). My 53rd birthday my dad was dying and I spent that time with him – which only made me realize how important these incredible moments are and how little time I could have left to do all the things I wanted to do.

So, for 54 I learned how to wakeboard (something I never accomplished as a kid or young adult) and for 55 I went BIG – and I decided to climb Mount Kilimanjaro in Africa. Not only did I decide to go, I decided to take a group from the gym – anyone interested in their own “Misogi”.

Misogi.

In the Shinto faith, ‘Misogi’ means water cleansing. Standing under an icy waterfall purifies the soul and prepares one for the rest of the year. Today, misogi has extended into a personal development and transformation approach.

Two “rules” of Misogi:

All in all, you should have about a 50% chance of completing it.

Two other “soft rules” to consider:

It’s all part of what Joseph Campbell called The Hero’s Journey – the hero exits the comfort of home for adventure; he is hit with a test of his physical, psychological, and spiritual fortitude; he struggles, yet he manages to prevail. He returns with heightened knowledge, skills, confidence, and experience, and a clearer sense of his or her place in the world. ( The Comfort Crisis , by Michael Easter )

It is similar to Odysseus’ Journey home in The Odyssey , for which we named our gym, and why our tagline is “Journey to Extraordinary”. Notice, it’s an action statement, not a thing. It is our job, our duty to live, adventure, and yes, journey through life’s difficulties as well as the amazing places we can find and things we can do. And the exciting part is that we get to do it with all of you.

For me, this Misogi was not only climbing a mountain. It was putting myself first, setting aside the time and money (as a single mom) to make it happen, leaving my family and business behind and trusting that all would be ok while I’m gone, taking the trip and testing myself physically, mentally and emotionally.

The Return Home.

As I have returned home I keep trying to put everything into words to describe this trip but there is so much to say it’s hard to put it all together. So I decided to begin this blog, Journey to Extraordinary, not just about this trip, but about all of our adventures here at Odyssey and what they mean to us deep down. Because it’s not about the bragging rights and it’s not about marking it off a “To Do List”.

In fact, as we returned home, many of us found some depression – the hamster wheel of life seems incredibly insignificant and pointless after something so big. But it does force you to reevaluate your priorities and figure out exactly how you are going to live each moment so that your ONE JOURNEY here on Earth is indeed Extraordinary.

Stay tuned. Day one to come.

If you are interested in joining us on our Journey to Extraordinary, either in fitness classes or in fun trips to live our best lives, please feel free to contact us here at CrossFit Odyssey .

The post Journey To Extraordinary ~ Misogi appeared first on CrossFit Odyssey .

Sunday Story…Recap Day 2 cont’d

Fri, 27 Sep 2024 21:24:00 GMT

As I move into the final workout of the day, I am 11 ^th overall. There is one workout left on Friday. It’s a snatch ladder. Going into the competition I was feeling good about this one. The initial weights…95 & 105 are light enough, and the reps…5 &4 are easy enough to fly through those first two. I need to do 3 at 125 and then 2 at 135. I hit 135# on Monday in practice which I haven’t done in ages. I tried 135# about 10 times during the semi-finals and never got one.

The bottom line is that my hip is inhibiting any dynamic up-and-down movement. This translates to doing all the snatches in a power position as there is no way I can squat the weight overhead.

I got through the 95# quickly (about 12 seconds) and then we had to add the weight ourselves to get 105#. This was a change. The bars were preloaded with the first and third weights and then we had to add the weight ourselves for the second and fourth. So, I stepped up to 125# with plenty of time to get 3 reps. And it didn’t matter. In this condition, 125# was out of reach. I could pull the bar (and did) plenty high enough, but I had no way to get under the bar. It was an unmitigated disaster and a very disappointing performance. I finished in 17 ^th place (and thankful for that!) and 13 ^th overall.

Luckily, Jason Grubb brought cold plunges for us to get into which helped the hip. With a considerable amount of Advil 2 and deep blue, we will see what tomorrow brings!

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…Recap Day 2

Sat, 21 Sep 2024 13:18:00 GMT

I am starting the day in a great position; 5 ^th overall but today has 3 very tough workouts. We are starting with a real grinder…75 wall balls, 40 DB shoulder to overhead, 30 DB box stepovers, 40 DB alternating DB snatches, and 75 Wall balls. Right out of the gate, I’m in trouble. My heart rate spikes as I get into the wall balls, and my judge is no repping me relentlessly. I ended up doing probably 90 wall balls to get 75. Not ideal, that’s for sure. My hip’s on fire and getting worse. Double DB box stepovers aren’t helping either. I hit the snatches hard, got back somehow to the wall balls, and got time capped out after 6 more wallballs. I finished in 11 ^th . Not only is this not my expected finish but I may have damaged my hip.

The second workout is 24.6…accumulate 75 calories on the Echo bike after doing 30 double unders and 10 chest-to-bar pull-ups. The catch is you must do 4 minutes, rest 1 minute, 3 minutes, rest 1 minute, and then 2 minutes to finish. As my regular readers know my double unders have been a sore spot for several years, more so now with my hip lit up. In the first round, I had to go with the single-double. I did get 20 unbroken so that was good, just slow. About 3 minutes into that 4-minute round I see a judge’s hand go up indicating someone is 5 calories away from 75! WTF. He finished before the 4 minutes was up. Unfortunately for him, the judge’s call was wrong…he only had 45 (which was still way more than I had)! My doubles came back in the next 2 rounds, but I only finished with 56 calories which netted me 13 ^th place.

I am going to leave you in suspense here! Day 2 recap will continue next week!

John Mariotti

www.sunday-stories.com

www.crossfitodyssey.com

775-338-2412

Sunday Story…Recap Day 1

Fri, 13 Sep 2024 19:09:00 GMT

My first event is #1…the run deadlift combination. It’s 4 400-meter runs with 4 ascending sets of deadlifts sandwiched in between. My strategy for this one is simple, go easy on the first run, increase the pace every run, and crush the deadlifts. They are only 175#, so that will be more than doable. It is sweet when a plan comes together. On the last run, I pass a ton of people after coming in dead last on the first run. 20 unbroken deadlifts later and I finished 5 ^th .

The second event for our group is 4 rounds of 3 rope climbs and 6 100# sandbag cleans. All the other groups had some kind of handstand walk after the cleans but they took that away from us. The sandbag cleans required the athlete to show control by removing a hand from the sandbag before the rep counted. This went well until the last rope climb when my judge didn’t see my touch at the top. Luckily, I caught it about halfway down but then she also missed the second one. Finally, it got credited and away I went. I finished at 6:42 and ended up 7 ^th . Oh, and just for fun I went ahead and handstand walked a quick 20’ or so anyway!

Day two next week.

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…The Aftermath

Sat, 07 Sep 2024 17:28:00 GMT

It isn’t where you finish, though. It’s how you finish. Did you put forth your full effort? Did you push your limits? Did you enjoy both the journey and the moments of the competition? These are all the questions I ask myself in the aftermath of a test like this.

For my part, I am completely satisfied with the results of my effort. I managed to come home with no new injuries. I did exacerbate some old ones, however. We are attacking those now.

One of the things to realize is that it isn’t any one of the workouts. If you look at them any one of them would be hard. But 7 over 3 days and do them all at a level 10? That’s what’s hard…that intensity piece tears a body up!

Here’s what I am doing to help my body recover. I’ve increased my mobility work to 22 minutes a day up from 15. This is a huge piece for all of us. Even just 8 minutes a day will do wonders for you. I have also gotten back to my zone 2 training. Just 3x45 minutes on the bike this past week. And 2 sessions with Dr. Amanda Anderson, the physical therapist extraordinaire. It’s taken all week, but my body is finally feeling close to normal.

A more complete recap of the events will be forthcoming!

John Mariotti

www.crossfitoodyssey.com

www.sunday-stories.blogpost.com

775-338-2412

Sunday Story…It’s Over

Sun, 01 Sep 2024 17:13:00 GMT

by John Mariotti

It’s early Sunday morning. If you have been following my progress at the CrossFit Games you may already know I did not make the cut for the final workout this morning. Only the top 10 got in and I was #15.

I will be sending a more comprehensive synopsis in the next few weeks but suffice to say this went better than expected in some areas and way worse than expected in others. I knew going into this competition that I had some nagging injuries that could affect my performance and they did in a number of ways.

The mantra I live with is “Full Effort is Full Victory”. At the end of the day, that is all there is. Where you finish doesn’t matter as much as your effort. Did you give your best effort, given all the variables that existed? Did you exhaust all options and leave it all on the field? Competition is often a microcosm for life. You try and sometimes you exceed your goal and sometimes you fall short. But at the end of the day, the thing you can control is your effort. Your career, your relationships, and more are about your effort and how you choose to handle adversity as it arises. Control your effort and your reaction to what is happening and you will find some measure of peace.

My games experience is done for the year. I gave my full effort. And I am at peace with the journey.

The post Sunday Story…It’s Over appeared first on CrossFit Odyssey .

Sunday Story…It’s time

Sat, 24 Aug 2024 16:12:00 GMT

by John Mariotti, August 25,2024

I’ll be leaving for the CrossFit Games on Wednesday. The workouts have been announced and you can see them here:

https://games.crossfit.com/article/age-group-crossfit-games-events-released

I will run a few tests on these workouts just to feel what tactics may be the best to employ but it’s too close to the starting line to go hard at them. I am a little disappointed that some of the higher-level skill work was eliminated or left off. Things like handstand walks and ring muscle-ups are not going to happen for my age group. Oh well. I will just have to make do!

You may wonder what I think of these workouts. The fact is I have no opinion. I look at each one as a stand-alone workout. What is my strategy for those movements? What shoes, knee sleeves, or other equipment is going to best serve me for those movements. How am I going to approach workout number one? Then I put that one away and go on to number two. And so on and so on. This is where my partnership with Invictus really pays off. I rely on their team to guide me in my warmups for each one. I rely on them to provide some strategy options based on the upcoming work. Then I take those ideas and twist and turn and tweak them to my strengths and weaknesses.

The work is the work. Worrying about it won’t change it. Getting upset about it won’t change it. It is what it is and nothing I can say or do will alter that in any way. So, we make a plan and execute it to the best of my ability. And be ready to shift on the fly since getting hit in the face will always cause a shift in strategy!

If you want to watch starting on Thursday morning here is the link:

https://www.youtube.com/@legendschampionship8785

Or try this:

https://games.crossfit.com

See you on the flip side!

The post Sunday Story…It’s time appeared first on CrossFit Odyssey .

Sunday Story…The Dark Night

Sat, 17 Aug 2024 16:05:00 GMT

by John Mariotti

A week or two ago I wrote about the” dip.” At that point in your journey, you are trying to decide if you should stay or go, continue or quit. Knowing you are in the “dip” is half the battle. Knowing what that process is will help you decide what your best path forward should be. Most of us will realize we are in the “dip” and continue. What comes next?

The dark night of the soul. You saw the dip and decided to continue. After that decision things look up and your path begins to glide along. There is yet another pitfall waiting. This is where the second-guessing comes in. This is where you start to question all your life choices. This is where the darkness comes crashing down in a smothering blanket.

This is the nadir, the abyss, the rock bottom. Nothing is working, everything feels wrong and broken, and there seems to be no way out. At this point, quitting feels like the only way out.

At this point, it’s time to step back and be disengaged. Is quitting really the only path? What are the ramifications? What’s the worst that can happen if you continue or quit? What’s the likely outcome of both of those things? This is the neutral position. Look at it as dispassionately as possible. Take out your emotions and personal biases. Look at it as cold as possible. The way forward is really the only way. It becomes a question of which path you will take.

After rock bottom, the only way left is up. See you in Birmingham.

The post Sunday Story…The Dark Night appeared first on CrossFit Odyssey .

Sunday Story…Tragedy

Tue, 13 Aug 2024 01:56:00 GMT

by John Mariotti

Someone asked recently if I write these things on Sunday morning. The answer is no, but I do write them in the week before the Sunday when you receive them.

Today is Thursday, the 8 ^th of August. My heart is heavy as I type these words. The CrossFit Games opened this morning with a 1.5-mile run followed by an 800-meter swim in a lake in Fort Worth. An athlete, Lazar Dukic, did not get it out of the water. Yes, you read that correctly. About 100 meters from the finish line something happened, and Lazar drowned. We don’t know what transpired and will not speculate here. Nor will we speculate on any failures of safety protocols or individual responsibility.

At this writing, we don’t know what is going to happen with the rest of the events scheduled for the Games. The bottom line is that this is a tragedy. No one enters a competition thinking their life is on the line. I know I don’t. Yet we are all given a finite amount of time on this planet.

We talk a lot about community at CrossFit. We have our community here at Odyssey. We love and cherish each and every one of you. We want you to succeed on your Journey to Extraordinary. All of us are also part of the worldwide CrossFit community. We are all athletes. Today one of us is no longer here. It is heart-wrenching
. We will grieve and honor Lazar as best we know how.

All that being said, our hearts are with the Dukic family. There is a fund started to support them. I don’t have the link but I understand FitAid started it.

If you are interested in more information about the CrossFit Games click here .

If you are interested in setting up a free fitness assessment at CrossFit Odyssey, click here .

John Mariotti

The post Sunday Story…Tragedy appeared first on CrossFit Odyssey .

Sunday Story…The Dip

Sat, 03 Aug 2024 15:40:00 GMT

by John Mariotti

24 days out. This is the “dip” time. The days and times when I question some of my life choices. It feels like I am not getting fitter and might even be going backward. It feels as if nothing is going right, and everything is going wrong. Hip, back, knee, you name it and it’s sore, hurt, and/or achy. Luckily, this isn’t my first rodeo and I recognize these symptoms for what they are…the dip.

The dip in enthusiasm. The dip in energy. The dip in results. The dip in progress. The key to combatting the dip? Recognize it, call it out, and smile as one foot continues to move forward after the other. It’s too late. There is no turning back from here. There is no other cure for the dip, and it is at this point real progress is right around the corner. Just when all looks lost and the trail has gone cold, the sun will break out and the end of the journey will be in sight.

I share this detail with you because we all go through the “dip.” Anytime we are striving and working towards a goal, there will come a point when we want to quit. When quitting seems like the best strategy. Quitting is rarely the right choice when faced with the “dip.” And the primary reason is what is waiting for you when you emerge from the “dip.” The satisfaction of battling through self-doubt, worry, and the suffering of no results. The sweetest victory is the one over your own self-imposed difficulties.

The post Sunday Story…The Dip appeared first on CrossFit Odyssey .

Sunday Story…The countdown

Thu, 01 Aug 2024 15:31:00 GMT

by John Mariotti

We are about 30 days out from the start of the Masters CrossFit Games. Things are getting real. Headquarters is asking for updated biographical information, as well as updated athlete profile numbers.

The real question is how much improvement can be made in 20 training days? The answer is not much in the strength areas. Much more in the skill areas. My double unders seem to be improving (albeit slowly). My handstand work is getting better. And amazingly my cardio-respiratory endurance has ticked up just a little. Those things should continue to improve, and a small improvement will pay big dividends. The other thing that is shifting now is the timing of the work. What happens at a big competition is you spend 30-45 minutes warming up for the event. Then you get corralled, get a timing chip, and wait for 10-20 minutes. Then you are led to a smaller warmup area just outside the event arena where you can warm up for another 5-10 minutes. Finally, you get to line up and enter the playing field. So training is now going to mimic that process a little bit. Usually, we warm up and then go. Now I am taking more time between warming up and working. It’s a hard thing to do but very necessary.

Several of you have asked if I will taper off training as the games approach and the answer is a resounding Yes. The 4-5 days before the 28 ^th will be light movement days, focusing on recovery and rest. Invictus has been doing this for quite a few years and they are good at it.

Overall, I am feeling better, and my training is progressing. It’s just a challenge to stay balanced on the knife’s edge!

For more information about the CrossFit Games click here .

To sign up for a FREE Fitness Assessment with John at CrossFit Odyssey, click here .

The post Sunday Story…The countdown appeared first on CrossFit Odyssey .

Sunday Story…The Comfort Paradox

Mon, 15 Apr 2024 16:13:00 GMT

I rarely do this but the other day I read something that just hit home. It came from Ross Harkness on Instagram. Here it is:

The Comfort Paradox

The more you lean into comfort, the worse you feel.

The more you lean into discomfort, the better you feel.

So that thing you know you need to do? Do it.

Do it when you’re tired. Do it when you don’t want to. Do it when it’s raining. Do it when it’s cold. Do it when everyone’s against you. Do it when nobody believes in you. Do it when you feel lost. Do it when you have every excuse not to.

Because even if the world is conspiring against you, as long as you do what you know you need to do, you can go to bed knowing you shouldered responsibility, met your standards, and that you gave the world all you could.

Make yourself proud.

Lean into discomfort and do the thing.

–Ross Harkness

It has been said that if you want a hard life, do the easy things But if you want an easy life do the hard things. This is the paradox. Comfort leads to dis-ease. Sitting and doing little or nothing will result in a body unable to move properly. It’s easy to sit around and do nothing but the penalty will be a life of pain and dis-comfort.

On the other hand, showing up and working hard in the gym is uncomfortable. But it may mean that you are mobile and vital in your later years. Discomfort leads to ease.

Embrace the paradox. Then go to the gym!

John Mariotti

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Sunday Story…Motivation vs. Discipline

Tue, 09 Apr 2024 15:16:00 GMT

by John Mariotti

“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.”

― Zig Ziglar

Zig did have it right. Motivation is not permanent. It ebbs and flows, comes and goes. Some days I am just not motivated. I don’t want to go to the gym, eat right, or read uplifting material. Like a toddler, “I just don’t wanna!”

Do you know what is permanent? Discipline. Discipline is what gets me up in the morning when I really want to stay in bed. Discipline is what puts me in the gym even when I am not feeling it. Discipline is what has me doing the things that need to be done even though I really have no desire or motivation to do them.

Great, discipline. Where can I get some of that? You won’t find it in a book, a speech, or an accountability partner, although all those things might be indispensable to your ongoing success. No, discipline comes from a different place.

Discipline resides within you. There is a well of discipline just waiting for you to tap into it. But just like the difference between a lake and a well you can’t just walk over and grab some. You are going to have to dig in and discover it for yourself. It starts, as so many things do, with a decision and a commitment. It requires an overblown sense of integrity for yourself. You wouldn’t lie to your mom or dad, your spiritual advisor, or your higher power, so don’t lie to yourself.

You decided and you committed to going to the gym 5 out of 7 days. So, go to the gym. You decided and you committed to getting up at 4:30 am every weekday. So, get out of bed at 4:30 am. You decided and you committed to eating healthy clean food. So do that.

That is what discipline is…a decision and a commitment and the integrity to yourself to hew to that decision and commitment. Simple, not easy.

The post Sunday Story…Motivation vs. Discipline appeared first on CrossFit Odyssey .

Terry Reeves ~ February’s Extraordinary Athlete

Mon, 31 Jan 2022 04:23:00 GMT

Since February is Heart Month, we chose Terry Reeves for Februyary’s Extraordinary Athlete. Many of you know Terry as he has been with us at CrossFit Odyssey for a while now. Terry is 65 years old and works at Parkland hospital and he is the husband to his beautiful wife, and two beautiful daughters. Terry also had a quadruple bypass about 7 years ago and this Thanksgiving he had open heart surgery again for a clogged artery.

Terry felt something strangely familiar before Thanksgiving and went to get it checked out. They found a blockage and immediately planned his surgery for the Saturday after Thanksgiving.

Several things worked against him including genetics. But these things worked in his favor:

First of all – he saw a doctor immediately!! Guys, do NOT play around with this stuff – go see your doctor!! It can literally save your life!
Second – he works out regularly and eats right. When he had his heart scoped before this recent surgery the doctor remarked that his heart looked surprisingly good and attributed that to his hard work with diet and exercise. Terry has been CrossFitting for several years now – in Houston before he joined us here at Odyssey. He does it all – deadlifts, cleans, snatches, handstands and all of the challenging stuff we do. He also counts his macros to keep his diet clean and under control.

At 6 weeks post-op Terry returned to the gym and started with very mild movement. Eight weeks was the first day he could do a push-up without pain. He is back at it and determined that he is going to continue to live a long healthy life!

Congratulations, Terry, on your Journey to Extraordinary and I hope you have many, many Valentines left to enjoy!

The post Terry Reeves ~ February’s Extraordinary Athlete appeared first on CrossFit Odyssey .

Once Upon a Time I Was a Victim

Sun, 30 Jan 2022 18:01:00 GMT

Once upon a time in life, I was a victim. Hard things happened to me. I was in abusive relationships, I almost died from a very strange infection that affects about one in a billion, I found myself in a heap of debt and in a horrible depression. I remember thinking no one would believe all of the crazy things I had been through.

Until I met a man who lost his son to Cancer.

Then I realized that everything I had been through was A) Largely my own fault, and B) nothing compared to what he had been through. Then I heard the story of Yeonmi Park, who escaped North Korea at 13 years old with her mother only to be sold into sex slavery in China and then to escape again across a frozen desert. You can read more of her story here. After hearing her story I felt like I was a big crybaby and I needed to grow up.

Since then I have learned two things.

First – Life is hard for everyone, and I can’t control what happens to me and I can’t control other people, I can only control my reaction. I get to be okay no matter what life throws at me. That is my CHOICE.

Second – Is the fact that I CAN DO HARD THINGS, and I am FINE. In fact, I’m more than fine – I’m GREAT! Seriously, I live in a country with plumbing and landscaping and all the food I can eat at my fingertips. And yet I thought of myself as a victim? Holy moly, I had some work to do.

Now that doesn’t mean that any of those things are okay or that I don’t have the right to get down sometimes. It just means that I need to get my ass back up, put one foot in front of the other, and take a step toward better. It’s a CHOICE.

Every. Damn. Day.

And – just as I find myself seeking out new and interesting challenges in life to test my fortitude – one of my clients, Fox And Friends’ own Will Cain, seems to have wrangled me into doing a challenge called 75HARD. It’s hard. I mean, I’m pretty darn regimented getting up at 4:30 am and following my nutrition and exercising regularly, but this is adding a new layer of suck to it all. And the truth is – it’s not even suck – it’s just flat out Mental Toughness. It’s a 75-day GRIND to prove to yourself that YOU CAN DO HARD THINGS. And that is something that I think we ALL need to know right now.

Here’s the thing: Life is hard. For everyone. What can you DO to know that you are Fine? Or even Great?

So I am committing myself to this 75 Hard Challenge starting February 1st. And yeah, it might kinda suck. But I will be stronger and healthier and it will get me ready to climb Kilimanjaro in September – and most of all I will own the fact that I can do hard things.

If you or your loved ones would like to join in on the fun – send me a text or a DM and Let’s GO!

The post Once Upon a Time I Was a Victim appeared first on CrossFit Odyssey .

How Is 2022 Going for You?

Sun, 30 Jan 2022 16:49:00 GMT

OK so here we are today and one-twelfth of the year has just passed and what have we accomplished that we said we would accomplish? Look, I get it. January is stupid. The first week many of us are still out of town and going to parties. The second week we are getting back into the routine of life, getting kids back in school, and getting organized. Football playoffs are happening and the Superbowl is coming and work has ramped back up and the kids have stuff going on in school and sports and we need to plan our next vacation and then there’s Valentine’s Day… it’s a lot.

But remember how we said we wanted to get some stuff done this year? Did we make our three lists?

Have we started working on the Nuts and Bolts?

And yes, things change and sometimes those aspirations fall apart due to circumstances outside of our control. But then we reassess and figure out what we CAN get done. Today is a great day to for that.

For me, this is the year of the doctors. Yuck, right? But I know I’m overdue on some things and I want to dial in my health before it gets out of my hands. So far this year I got my colonoscopy (yay me! and it wasn’t nearly as awful or difficult as I thought it would be!) and I have made appointments with other doctors I need to see. I have also started looking for outfitters for Kilamanjaro and picking a date to go. It’s looking like September is prime climbing time – and that’s a perfect gift to myself for my birthday and I have plenty of time to prepare.

So today I invite you to make a list of what you have accomplished and what you still need to get done to have the amazing year to want this to be. You can do this! And if you need help with fitness, diet or even just organization or accountability give me a call or a text and I will help you do what you need to do.

Let’s Go!

The post How Is 2022 Going for You? appeared first on CrossFit Odyssey .

Whatcha gonna do in 2022?

Fri, 31 Dec 2021 22:05:00 GMT

By Ellie Bishop McKenzie

If you read John Mariotti’s Sunday Story, “The Critic and The Cheerleader” , then you know that as this year draws to an end you need to kick your inner critic to the curb and allow your inner celebrant to have all the fun. There are so many important parts to this decision, including making a conscious choice to think positive and focus on how lucky we are and how amazing our lives are. However, it also helps us when it comes to making goals for the year to come – because yes, it’s that time again! But let’s have some fun with it this year!

One of the things I like to tell people is to live the life you want your kids to live. We wouldn’t want them to talk negatively about themselves, so we can’t do that to ourselves. We don’t want them to be unhealthy, so we have to live healthily – eat right and exercise. We don’t want them to get bogged down with work and forget about living a fulfilling life, so we have to get out and LIVE a fulfilling life. Because as many of us parents know, our children are much more likely to do as we DO than do as we say.

So as you assess the last year and plan to make this next year amazing (no matter what craziness is going on in the world!) I want you to get creative and think about what fills your cup and makes you happy and fulfilled. What positive things can you say to yourself each day to get you excited? What changes can you make to live healthier but still enjoy every day? What do you want to change in your work life and your personal life so that you are living your most fulfilling life?

I INVITE YOU TO MAKE 3 LISTS – The Mundane, The Nuts and Bolts, and The Extraordinary.

Then you can pick and choose which of these things you think you can accomplish each quarter, each month and possibly even each week. You’ll accomplish the mundane with a lot less effort and you will get out and LIVE that extraordinary life you’ve been putting off. And that, my friends, is priceless and it sets your inner cheerleader on fire!

Here’s another thing to remember – losing weight and getting fit is important – especially with COVID in our new world. However, most of us don’t view losing weight as something that fills our cup. So maybe give yourself a bigger goal – something that you can ACHIEVE or ACCOMPLISH – that will involve losing weight so that it doesn’t feel like a total drag on your psyche – it’s only the nuts and bolts of the bigger, better thing you want to accomplish.

If you have goals that include your health, or anything else we can help you with, we invite you all to schedule a 15 minute goal setting meeting with us where we can go over your goals and see how we can help you reach them and keep you accountable. Remember, you only have one life to live. Make your Journey Extraordinary!

The post Whatcha gonna do in 2022? appeared first on CrossFit Odyssey .

Bryce Geen ~ New Coach!

Fri, 31 Dec 2021 21:29:00 GMT

Bryce is a Level II CrossFit coach and has his CrossFit Strongman and Striking Certifications. He also competed at The Fittest Experience and The CrossFit Cascade Classic competitions. He has taught CrossFit for several years around Dallas, as has his wife. They are a CrossFitting Family!

Before CrossFit, Bryce served in the United States Navy as a Master-At-Arms from 2009-2013. Upon honorable discharge, he began coaching CrossFit. He has a Bachelor’s Degree from Dallas Baptist University and is currently working on his Master’s degree in Sport Psychology at the University of North Texas.

If you want to see more of the absolute most adorable pictures of him and his family you can follow him at @brycejgeen on Instagram or on Facebook. Make sure to introduce yourselves and welcome this fine man!

The post Bryce Geen ~ New Coach! appeared first on CrossFit Odyssey .

Renee Kingsley ~ January’s Extraordinary Athlete

Fri, 31 Dec 2021 20:55:00 GMT

Renee Kingsley is a lawyer for Sirius FM, and the beautiful wife of our class member, Bill Kingsley, who usually attends the 6:30 pm class. The two of them have come to several happy hours and met lots of you here at CrossFit Odyssey. I started working privately with Renee about 3 years ago, and about 2 years ago her sister got and subsequently recovered from lymphoma cancer. Last fall Renee was diagnosed with breast cancer.

When I first started working with Renee, her knees hurt a lot and she could barely squat. We began squatting to a box and learning to sit back and load the heels to take pressure off the knees and over time her knees started to feel much better. Later on, she began having shoulder issues, which we believe came from sitting at a desk all day – especially once quarantine began and her desk moved home. We did a lot of band work and intense stretching to try to overcome the shoulder issues. Then came cancer.

Renee is not the kind of person to give in, so she faced the problem head-on. She opted to have a full mastectomy on the affected breast with a “Mommy Makeover”, where they take fat from the stomach area to reconstruct the breast with your own natural tissue. However, what really made her stand out in my mind was her preparation and recovery for surgery. Several months before her surgery she tried to dial in her diet and workout regularly so that she would be strong and healthy going in. Then we started very slowly back to workouts about 10 weeks after the surgery. Since then she has had to opt-out of workouts for a few other related surgeries and travel, but for the most part, she has been very good at staying consistent and working hard.

We all have obstacles in life that are going to hit us hard. How we approach those obstacles can define how the situation turns out. Facing your life obstacles head on and taking a concerted approach to deal with your situation gives you an incredible power over not only your outcome, but over your mental reaction to your outcome. Not everyone wins their battles – especially with something as daunting as cancer. We may not be able to entirely control the outcome, but we can control our reaction to it and out attitude about it.

Renee impressed me because she stayed positive throughout the process no matter what happened. Today Renee is wearing a bathing suit on the beaches of Florida and feeling and looking better than ever and owning her magnificent self! Congratulations, Renee, on your Journey to Extraordinary!

The post Renee Kingsley ~ January’s Extraordinary Athlete appeared first on CrossFit Odyssey .

Body Image Part 1

Tue, 21 Dec 2021 17:10:00 GMT

As a trainer I hear a lot about bodies, but I hear a whole, whole lot about body image – mostly from women. Body image is defined as the subjective picture or mental image of ones own body.

Let’s break that down some more…“Subjective” means based on or influenced by personal experiences and opinions. That means that MY life experiences influence the way I see myself.

History: At one point in my life I was in a relationship with a man who called me a whale, an elephant, a stupid girl… yeah it was a long time ago. But it beat me down and I thought that he was doing me a favor by being with ugly old me.

Until I decided he was wrong.

Richard Cranford ~ December’s Extraordinary Athlete

Mon, 13 Dec 2021 03:08:00 GMT

Every now and then someone comes into this box who impresses us from day one and Richard Cranford is certainly that guy and that is why he is December’s Extraordinary Athlete. Richard joined the gym in July and he usually attends the 5:30pm class. He is a young, single guy living in the area and he just wants to get in shape. But Richard, like so many others, has a very interesting story.

When Richard, was born he suffered from a stroke during birth – at least that’s what they think happened. He was adopted at two years old so they aren’t a hundred percent sure of what the real story is. However, they are sure that whatever happened affected the nerve connections to his left arm so that he can not fully straighten it and it doesn’t have the same quick reactions as his right arm. But that has not slowed Richard down in CrossFit or in life one bit, and that is part of what made him stand out to us.

Richard lives down the street and he runs to the gym every day and then runs home. He is usually here at least 6 days per week and when he is here he puts in 100% effort. In fact, he usually arrives early to do extra work to get his left arm working to it’s best ability and warm up a little more. He is never afraid to challenge himself and push himself as hard as he can.

To top it all off, Richard is friendly with everyone, takes coaching well, is supportive, enthusiastic and kind to others and never EVER has anything but a HUGE SMILE on his face, which just makes him a pleasure to see day after day.

Richard is making great strides with his fitness learning Olympic lifting and increasing his lifts and we are nothing but proud of all of his incredibly hard work. You see, Richard understands that it’s not the hand that life deals you, but what you do with your hand that counts. He created his very own inspirational journey and his hard work and determination have made him stand out to all of us as someone who is going to do great things! Congratulations, Richard, on your Journey to Extraordinary!

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Liz Hudson ~November’s Extraordinary Athlete

Sun, 31 Oct 2021 21:35:00 GMT

November’s Extraordinary Athlete is Liz Hudson. Liz is mama to her sweet, awesome golden retriever, Max and she usually comes to the 4:30 class. Liz came to us from another CrossFit that closed down due to Covid, so she had a lot of previous CrossFit experience and she used to compete in Iron Man competitions. However, quarantine definitely took a toll on her fitness, so we had to buckle down and build that strength back up.

One of the things that makes Liz so awesome is how committed she is to showing up regularly and how much she clearly enjoys the workouts. She always has a smile on her face. She is excited about learning new things and working hard. She is friendly to everyone and encourages everyone to be their best. And most of all, she pushes herself incredibly hard.

Since she joined us here at CrossFit Odyssey, she has increased all her major lifts, strengthened her body, and found a new boyfriend and a new job! She has every excuse to be “too busy”. But she doesn’t let anything get in her way.

Congratulations, Liz, on your Journey To Extraordinary!

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I didn’t die… Oh but darling, Did you LIVE?

Sun, 31 Oct 2021 20:43:00 GMT

In September I turned 52 years old, so I jumped out of a plane. It might seem crazy, but every year I like to do something that I’ve always dreamed of doing to celebrate the fact that I’m still alive and I’ve made it this far. It was scary, but oddly I had a great peace with it. Because the truth is, I’m not nearly as afraid of dying as I am of not living.

The past two years have shown us a lot about ourselves. A lot of us locked ourselves away in fear of what could happen. I did, too, at first. I can get myself in that mental place where I am afraid. I become unsure of myself and I don’t want to face the world. But one thing I have learned in the past few years is that when that feeling starts to set in, the BEST medicine is to walk out my front door and face the world head-on.

Someone once said, “If you live each day as if it were your last – someday you’ll most certainly be right.” (~unknown, but quoted in Steve Jobs’ Stanford address). If today were the last day of your life, would you be happy with the way you have lived? What if you consider everything that has happened within the past two years and the pandemic? Have you taken advantage of the extra time? Have you reevaluated your path? Have you stopped to smell the roses? Have you lived your most excellent life every moment of every day?

In 2005 Steve Jobs said in his Stanford Commencement address that death is the one thing we all have in common. But, “No one wants to die. Even people who want to go to heaven, don’t want to die to get there. And yet, death is the destination we all share. No one has ever escaped it, and that is as it should be. Because death is very likely the single best invention of life…. Your time is limited, so don’t waste it…”. You can watch the full video here ~ Steve Jobs’ Stanford Address

It’s true. No one wants to die. However, many of us get so concerned with not dying that we forget to LIVE.

Often we get so bogged down in the daily grind like work and raising kids. Of course, all of that is very important. However, somehow those things start to seem small and mundane and more like a hamster wheel. For me, I felt like I was forgetting about the importance of MOMENTS and the exhilerating feelings of adventure, success, gratitude and even contentment.

So, a few years ago I sat down and I made a list of all of the things that I wanted to DO in this life. Some of it was really small stuff like planting my own vegetable garden or getting back to church. A lot of it was places I would like to visit in the world such as Italy, the Great Pyramids and the Great Wall of China. Some of it was stuff I would like to accomplish like starting my own business, writing a book and learning to dance. And several things were accomplishments that I thought were over the top amazing and really terrified me like getting that annoying standing backflip I could never get as a kid, doing a Tough Mudder, and Skydiving (I’m terrified of heights).

It was a long list – 100 items – and I wasn’t sure I would actually accomplish any of it. But as time has passed and the trials and tribulations of life have hit me like a ton of bricks again and again, I have realized more and more how important those MOMENTS of LIVING really are. So although I may not push my limits every single day as much as I wish I did, I try to do at least one thing every year, more if I am able. In the past few years I have accomplished that annoying back flip, the Tough Mudder, The Spartan Race, starting my own business, skydiving, and many more items on that list. And I plan to do a whole lot more.

Life is short and you never know what is waiting for you on the other side of tomorrow. Go outside and as Steve Jobs said, “Stay Hungry. Stay Foolish.” And, by all means, don’t forget to LIVE.

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Frank Majorie ~ October’s Extraordinary Athlete

Fri, 01 Oct 2021 20:23:00 GMT

We love to highlight success, but we love to highlight a good comeback even more! October’s athlete has been with us at CrossFit Odyssey since we first opened – until he left us back in 2018 to move to South Lake and live on a golf course to retire. In fact, almost his whole family worked out here, including his lovely wife, Nancy (actually the first to join us!), his son, Adam, and Adam’s wife, Mary, and his other 3 sons at different times throughout the years. We even had his beautiful grandbabies in here while mom and dad workout. I specifically remember a year when my left arm got really really strong holding little Patrick while mom worked out.

Well, after moving away Frank stopped working out so much, and then the Pandemic hit, and like so many others, his diet and exercise routine became even worse. In October of 2020, Frank suffered a stroke AND a heart attack. But he survived! After some recovery and physical therapy, he came back to us all the way from Southlake to get strong again.

When Frank began working out again he was having trouble walking and he couldn’t drive himself. We started very slowly – working on simple tasks, such as sitting down and getting up unassisted and then getting to the floor and getting up unassisted. Then we added push-ups against the wall, squatting to a high box, and basic planks. We eventually progressed to an unweighted bar and now He is back quatting 95 pounds to depth with a slow tempo. His pushups are as good as they were before his incident and his planking has gone from maybe 20 seconds to 1 minute! There are still some challenges to overcome but Frank faces them all with a wry sense of humor and a dedication to progress. He shows up, works and smiles through all the trials and tribulations.

We are proud to be a part of Frank’s return from infirmity. He truly is an Extraordinary Athlete! Congratulations, Frank, on your Journey BACK to Extraordinary!

If you or someone you know is interested in CrossFit, check us out at www.crossfitodyssey.com.

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October Offerings

Mon, 27 Sep 2021 15:27:00 GMT

October is coming and that means lots of fun stuff is coming too! Check out these awesome options and see if you want to participate with us!

SOBER OCTOBER

Yes, I know football is on TV in October, but this might just be a great time for you to give this a try and see how you feel. After all, the school year has now become more routine and the weather is cooling off and you can really take some time to focus on your health. And alcohol is probably the number ONE issue I see with people’s diets:

If you start it and decide you don’t like it then quit. Or – make it to the end of the month and then celebrate like a Rock Star on Halloween. Or, if you decide you felt amazing and you want to continue it, then stick with it a little bit longer and see how great you can feel!

Friday, October 8th 6:00pm – Sweatiest Hour at The Adaptive Training Foundation in Carrolton

Adaptive Training Foundation empowers those living with physical disabilities to transform their lives through exercise and community. Here you will join in a friendly workout with athletes who are missing limbs and have other debilitating injuries and illnesses. If you have ever wanted to be inspired, this is for you! Great place to take your kids, too!

GRAB YOUR SQUAD and join us Friday, October 8th at 6pm for our ATF Sweatiest Hour, open to everyone regardless of ability or disability. Sign up on a team to reserve your spot in order to attend our FREE group fitness class. Teams may disappear as spots fill up so grab yours quickly to support, sweat and socialize with our #AdaptiveTribe . After an hour of living fit, we are going to live fun with a Happy Hour to follow at 7pm. Join us for the free happy hour directly following the workout with our very own ATF athlete Derrick “DJ Rage”!

Monday, October 11th – ACCOUNTABILITY GROUP BEGINS!

Have you been wanting to make a change, achieve a goal, or create a new habit but just don’t have time, the mindset or the willpower to do it? Let me introduce you to Kim Pearcy. Kim is a new CrossFit Odyssey member, an ESD high school friend of mine and our group moderator. She took advantage of quarantine by taking new classes on helping people get healthy and set goals and she would love to help people here at CrossFit Odyssey do the same, and this is a message from her:

Hi there everyone, I’m Kim and I am new to Crossfit Odyssey and very happy to be a part of such an inspirational group! I am currently studying to be a functional medicine health coach and want to establish this group to help individuals realize their goals as well as to gain personal experience with the coaching skills that I am learning. A functional medicine health coach is a developing field of practice that bridges a gap between practitioner and patient by providing people with the tools to make the health and lifestyle changes necessary to overcome chronic disease.

We are looking for motivated individuals to join our group for a Goals Challenge which will kick off on Monday, October 11th, just 6 weeks before Thanksgiving Week. Set your vision, create your goal(s), and take advantage of the support, accountability and overall synergy groups offer. Accountability Groups are proven successful in promoting overall positive outcomes for realizing goals and behavior change that sticks. Your goals do not have to be fitness or diet-related, it is your choice and should be something that is meaningful and relevant to your vision.

Goal Ideas may include but are not limited to:

I am grateful to Ellie and John for allowing me the opportunity to lead this accountability group, as coaches, they know how empowering it is to achieve one’s goals and they want to see each and every one of their members succeed not only in their fitness goals but with their life goals as well.

I will be at the gym for questions and sign-ups on Saturday, Oct 1 at 10 am – or feel free to send me an email at kp23coaching@gmail.com to arrange another time to talk. Once I have heard from those of you who are interested, I will work together with the group to establish what works best for all, regarding a weekly meeting time and if it will be a zoom or live meeting. The Goal Challenge will begin October 11th (6 weeks prior to Thanksgiving Week). The cost is $150 for 6 – 1 hour weekly meetings. In addition to working towards everyone’s goals and accountability, each session will include an educational piece focusing on various aspects of health and wellness.

October 23-24 – Dallas Spartan Race!

As many of you know, I was inspired to give this race a go by one of our very own athletes, Kimberlee Gromatzky. We would love to have you join us! This is an obstacle race (although we will not be racing to win, just to complete it). If you don’t know what an obstacle race is – trust me, they are fun! You can check out the site and the obstacles here. There are several options (Ultra, Elite, 50K, Beast 21K, 10 K and Sprint 5K) and you can pick the one that is right for you. Kimberlee is doing the Sprint and I will either do the Sprint or the 10K. REGISTER NOW so that we can do it together!

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August’s Extraordinary Athlete ~ Kimberlee Gromatzky

Mon, 02 Aug 2021 21:06:00 GMT

Every now and then someone walks through our door who really amazes me with their hard work, determination and positive spirit and I want to give them a great big shoutout. This is one of those times!

August’s Extraordinary Athlete, Kimberlee Gromatzky, a 68-year-old mom, Realtor @luxehomesdallas , fitness enthusiast and grandmother of quite possibly the most adorable baby I’ve ever seen, came to me last November and said she wanted to get into shape to run her first Spartan race in March – 4 months away! I have to be honest, I was worried. Spartan races can be very long and hard and involve some very difficult feats including rope climbs, monkey bars, and a whole bunch of burpees! This was going to be an adventure for both of us!

She told me upfront that her back hurt when she did burpees, so we worked first on strengthening her core and teaching her how to scale the movement so it wouldn’t hurt. Then came the hanging movements. We practiced hanging from the pullup bar, switching hands, and learning how to do a rope climb by using your feet instead of just your arms – and again, lots and lots of core!

What made her an even more extraordinary athlete was not just her incredible dedication to accomplish such a phenomenal feat, but the fact that she never for one second allowed her age – or the fact that no one her age wanted to do it with her – to affect her hard work. Kimberlee showed up three days per week religiously and we worked before and after class on extra things to help her get better. She even brought her spear (yes, she bought her own spear to practice spear throwing!) to the gym so that we could practice throwing it through the tires like they do in the race. To top it all off, she participated in The CrossFit Open – a worldwide online fitness competition to find the Fittest On Earth!

In March, Kimberlee traveled down to the Texas Hill Country and FINISHED her very first Spartan Race – all by herself! She finished #7 out of her age group consisting of about 120 participants! If you or anyone you know is interested in trying a Spartan Race, she will be doing another race in October – and I, along with a few others around here, will be by her side cheering her on and challenging ourselves.

Congratulations Kimberlee on your Journey to Extraordinary – living your life to the fullest and never letting anything get in your way!

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Personal Accountability

Thu, 29 Jul 2021 21:25:00 GMT

Yeah, it has been a heckuva “year” – or really a year and a half. On Friday, March 13th, 2020 (yes, Friday the 13th) we headed into quarantine. Here at CrossFit Odyssey, we have been back to business since May 18th of 2020. But it hasn’t been the same. Even this spring and summer with the advent of the vaccine and COVID numbers dropping, things still felt “off”.

Many people started creeping out of their homes only to discover weight gain and neuroses. Others headed out with a vengeance for vacation, ready to make up for lost time. And now here we are with numbers once again rising – headed back into the school year and winter time.

The most important thing I have learned throughout this pandemic is how important it is for each of us to take accountability for our own personal health. Here is why. I have two wonderful friends who are doctors and have clinics where they attend to the needs of the sick. Both of them have been masked up full time while inundated with people who had very bad reactions to COVID as well as issues with pre-existing conditions such as diabetes, heart disease, lung disease and so much more. The world that they live in is dark and depressed and the people that they see on a regular basis are very sick and had horrendous reactions to COVID. It is a world of despair.

On the other hand, I live in a world full of healthy people who take active responsibility for their health. They eat right, they exercise often and hard, spend a lot of time outdoors, and they don’t generally abuse themselves. These people, for the most part, have not had COVID. If they did, they generally did not have a bad reaction to it. Many of those who had it only knew that they had it from the temporary loss of smell and taste that led to a test. Upon entering my gym these doctors would marvel that people were doing so well. They were spaced out, outside and working hard. They were sweating and groaning, but they were HEALTHY and happy and living their lives fully. It is a world of hope.

It felt like a Twilight Zone to these doctors who have been surrounded by so much disease and fatigue and depression for so long.

Over time, the world discovered that the majority of people who really suffered from severe complications due to COVID were people who were out of shape and had pre-existing conditions. Yes, there were some exceptions, but generally that was the case. Now, please don’t get me wrong – healthy people CAN get COVID and they can have horrible symptoms and they can pass it along to others who are less healthy. I am NOT saying that they should go loosy-goosy into the world and breathe on everyone.

Now we have a vaccine, which is supposed to give you an edge. You can still get and give COVID after getting the vaccine, but your symptoms should be less severe. But here is the catch – if you take care of your HEALTH FIRST, then your symptoms are less severe.

Now this is NOT a debate about whether or not to get the vaccine. It is a statement that anyone can be healthy. It just takes a little work. And I AM saying that expecting a ‘magic pill” – or even a vaccine – to do the work for you is not enough. You need to swallow a much more difficult pill – the pill of accountability for your own personal health. That means a healthy diet, exercise, getting outside and sound mental health practices.

So here we go again into a new school year. Vacations are dying down, the borders are closing back up, the weather is going to start cooling back down and we all get back to a regular schedule of work and chores. It’s time for you to put your health into that schedule.

What are you going to do differently?

Start now. Create a goal. Create a plan to reach your goal. Follow it.

We can help.

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New Year’s Fitness Challenge 2021

Tue, 29 Dec 2020 05:54:00 GMT

Fitness Challenges 2021

We just finished our Holiday Fitness Challenge and among our challenge accepters, we lost several pounds, lost several inches, gained strength and confidence, and had some fun to boot! Now that the holidays are over we have two weeks to get back into the routine of life – kids back in school, ourselves back to work, and allow life to slow down a little bit. The next challenge starts on Monday, January 18th. If you are interested in a challenge to get you back on track in 2021, we have two options for you!

OPTION 1 – 8 Weeks of Fitness and Nutrition Begins on January 18th. This will be IN-DEPTH nutrition and will involve food logging and exercise for 8 weeks straight. During this time I will teach you as much as possible about nutrition and how it works in YOUR body and how to get YOUR food to work for you. REGISTER HERE

OPTION 2 – 21 Days of Fitness, Nutrition and Mindfulness Begins on January 18th. This is for the person who doesn’t want to get quite as in-depth with the nutrition side of things, but needs daily accountability. This will have daily workouts, daily nutrition challenges to teach you the BASICS of a healthier lifestyle and mindfulness tasks to change your thinking habits and put you in the mindset to have the most productive and fulfilling life you can have right now. REGISTER HERE

Something for everyone!

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Healthy Through Crisis

Mon, 02 Nov 2020 17:43:00 GMT

A whole lot of us want to go to the gym to look good and feel better about ourselves, but if there is one thing that the year 2020 and the COVID pandemic has taught us, it is that our bodies need to be ready to do battle to protect us from injury and illness. According to reports, the worst cases of COVID-19 have been people with underlying conditions such as diabetes, obesity, heart disease, lung disease, and kidney disease – all of which can be drastically improved with diet and exercise.

By being outside and using wind and fans we not only disperse the particles but create an environment where the particles are unable to accumulate to an amount that “should” make you sick. By putting a barbell in your hands I can ensure that you are not getting within 6 feet of anyone! And no – you do not have to use a barbell here, but they are really fun and empowering when you are ready to try one!

So if you are ready to take your health into your own hands and get your body strong enough to fight whatever life throws at you – Covid, Cancer, or even just falling and hurting yourself – come see us. Life is already too short to spend it hiding away waiting for the grim reaper. This is your chance for your soul to reconnect with nature, the Earth, your community (safely), and your sanity while you look and feel better at the same time!

If getting around people is too much for you, we also offer in-person and online personal training and Zoom classes. Or – just go outside and walk or run! Take charge now and fight the good fight!

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The New Normal

Thu, 09 Apr 2020 16:13:00 GMT

As I sat in what was now MY gym with my client remembering that moment, I realized that the weight I saw on that strong girl’s back on that day in Reno was now the weight I used to warm up … before getting heavy. I can’t explain how it happened because it happened so slowly. Day by day I became a tiny bit stronger. Day by day as I practiced and worked I gained tiny bits of confidence – strength of muscle and strength of mind. Over time those baby steps added up. I remember the first time I squatted 125 because that was my body weight and I thought that was pretty cool. I celebrated by doing a squat with my oldest daughter on my back. I celebrated regularly the tiny improvements, and boy was I excited for each tiny step!

But what’s funny is that you forget the LONG haul. You forget who you were in the beginning when you thought you couldn’t. It becomes a distant memory because THIS is the new normal. THIS is the GIRL who CAN.

Now that we are here in the midst of this Covid-19 Quarantine we are in that beginning phase and we hear people saying, “I can’t Zoom, because I don’t know how to work Zoom. I can’t get myself to go workout because I don’t have the motivation. I keep going to the kitchen and eating crap because it’s right there to eat. I’m sleeping late and I haven’t showered and I haven’t worn pants in days because I just can’t make myself do it.” But the truth is we’ve already started taking the steps. Work is getting done from home and we are learning how to use Zoom. We have learned how to sanitize and disinfect and sometimes we even put our pants on. Baby steps.

Our lives may, in fact, be altered forever. Businesses are discovering that perhaps they don’t have to pay exorbitant rent prices if they can have their employees work from home. Zoom is much cheaper than rent! People are learning how to manage their schedules better, motivate themselves better and enjoy their families and loved ones more.

We are each becoming Someone Who CAN.

And someday when you look back upon this time, you might just be amazed at the life you lived before Quarantine.

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Sunday Story…Perfect

Sat, 22 Feb 2020 16:53:00 GMT

Sunday Story…Perfect

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Sunday Story…Hard Work Beats Talent

Sat, 15 Feb 2020 18:59:00 GMT

Sunday Story…Hard Work Beats Talent

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Shelley Leftwich ~ February’s Extraordinary Athlete

Mon, 03 Feb 2020 04:41:00 GMT

Ohhhhhh I am SO excited for this one because I have been sitting back JUST WAITING to write this one! Shelley Leftwich usually comes to the early bird 5:30am class and she has been here with us at CrossFit Odyssey for 3 and a half years! She started CrossFit at another gym in town and transferred over here back in June of 2016. She liked the fact that our gym had a slightly older crowd and she liked the personal attention she got with her training.

Now, Shelley is not a badass because of her age, although I will say that most women her age can’t do a 10th of what she can do. She is also a badass because she is diligent, and focused and smart with her workouts, she works hard on her diet, she is a team leader in her business, and she has all but beaten a bad case of scoliosis and to top it all off she is incredibly friendly, sweet and supportive of everyone in the gym. I talked to Shelley earlier this week about turning 60. She wasn’t sure how she felt about it. I completely understood as I just turned fifty last September. What we both understood was that it IS scary that life is moving so quickly and more importantly that we haven’t done all of the things we want to do in this beautiful life.

What I love the absolute most about Shelley is her winning attitude. She shows up early and as often as she can, she works super hard, is friendly and helpful to everyone around her and she is getting BETTER every single day! That is what it’s all about. Life happens and life definitely goes on, but we can still improve upon ourselves all the time, and this woman is like a fine wine – better with age! Congratulations Shelley on your Journey to Extraordinary!

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Be the Man (or Woman)

Mon, 03 Feb 2020 04:20:00 GMT

Let me tell you a funny story – one of my clients was helping me with an insurance issue I was having and I was frustrated by how long it was taking. He said, “Ellie, the world is full of assholes and they will take advantage of you any chance they get”. I was visibly shocked and I said, “Not in my world”. You see, I live in a very special little world here in CrossFit Odyssey. In my world people of all shapes and sizes, religious and political beliefs, ethnicities, income brackets and everything else you can imagine come together to work through their struggles and get better in life. They introduce themselves, they encourage each other and they even call each other and checkup when they haven’t been seen in here in a while. He sighed and said, you know, you’re right, this place is special, you’re very lucky to live in this world.

When John and I first started this business we would sit around and talk about what we wanted it to be and that was exactly

it. We wanted it to be a place full of energy and positivity that made every single person who walked through our doors feel like they crossed a threshold into a place that changed them. No negativity, no judgment, no preconceived notions of what you should have done before trying CrossFit or what you should be able to do with your body before entering our doors. Our job was to take the weary and the scared and show them that they can. It was to teach them how to do all of the things they never thought they could do. It was to take the strong and make them stronger and encourage every single person to become everything they imagined they could become and more.

Now the one thing that John and I both realized from the very beginning was that we attracted a certain kind of person who thrived on this positivity. The people in my gym become good friends and support each other and I am always somewhat shocked at some of the bonds that are created. But part of the reason that happened, was because WE set that example and everyone else followed. Because we set out in the very beginning with the idea that we were going to establish a place where we expect people to be great – they are great.

You’ve heard the saying that our kids will rise to our expectations, right? If you expect greatness, you will get greatness. If you expect less, you will get less. Well, the same is true for most of life. If you expect to be surrounded by losers, you will be. And if you expect to be surrounded by people who are doing their best to be their best – you will be.

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December’s Extraordinary Athletes – Our Awesome Coaches!

Mon, 16 Dec 2019 18:11:00 GMT

That’s right! This year for one of our most thankful months of the year we want to highlight our awesome coaches. They do so much for us and for all of you – and best of all they do it because they LOVE it! So here is some info on the crazy CrossFitters!

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Fall Fitness Challenge WINNER!

Tue, 26 Nov 2019 18:21:00 GMT

The deciding factor for me was that Jana has been consistently doing this for several months now and she kicked it up another notch for this competition. She had PRed pretty much every major lift by a lot AND she dropped SIX MINUTES off of her 1 mile run!!!!! That is just plain amazing! It also leaves Shanna wide open to run away with it when we begin the NEW YEAR FITNESS CHALLENGE on January 13th . (This date leaves you plenty of time to get the kids back in school and get organized and back to a regular schedule before starting – so NO EXCUSES ANYONE!)

Jana has won a free month of CrossFit as well as the right to challenge anyone in the gym to anything she wants to challenge them to! Haha! I dare you to take her on!

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Extraordinary Gratitude!

Tue, 26 Nov 2019 17:16:00 GMT

TORNADOES AND BABIES ~ So much to be grateful for!

So mush BIG NEWS with our gym membersand SO MUCH TO BE THANKFUL FOR!!!! First off, several people have asked about Doug and Nancy McMahon and the loss of their house in the tornado a few weeks ago. They are both safe and have moved into a new temporary home with furnishings. They said it was a lesson in the value of family and love over objects and they could barely believe the outpouing of help and love in the aftermath. It was a bright silver lining for a very large, destructive dark cloud!

Congratulations to Tom and Victoria Short on their baby girl,
Eleanor Grace Short born at 3:59 pm on 10/3/19
8 lbs, 14 oz.
(bottom right)

Congratulations to Jonathan and Monica Szabo on their baby girl,
Elena Marie Szabo, born 3:34pm on 11/22/19,
7 lbs, 4 oz, and 19 3/4 in.
(top left)

Congratulations to Daniel Stockman on his baby boy
Harrison Tucker Stockman born at 8:44am on 11/24/19
7 lbs 10 oz and 19 & 3/4 inches
(bottom left)

Congratulations to Madison Anderson due by next Monday!
(not pictured but I will post as soon as she is born and I have a pic!)

If that’s not the beginning of a Journey to Extraordinary, I don’t know what is!

Time to celebrate and be grateful for all of the awesome in our lives. Happy Thanksgiving.

Love and peace to you all from John and me and our families.

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Write Your Story

Thu, 01 Aug 2019 16:39:00 GMT

What will your story be?

You are the ultimate writer of your story. Not fate, not luck and certainly not anyone else. You decide the ultimate outcome.

Life happens – to all of us. Back in 2014 I was sent to the hospital with an epidural abscess, an infection on my spine which was a fraction of a millimeter away from paralyzing me and possibly killing me. I was newly divorced with 3 kids and a new business and no insurance and I was terrified. But in the end I survived. What I learned was to be grateful for every moment we have because it can all be taken away at any moment.

But I could have said “Why me, poor me?” I could have been resentful and angry. I could have been distraught about my health and my hospital bills. I could have quit. I could have said, I can’t anymore.

But I remembered what one of my girl friends had said to me once ~ Everybody has a Story. She had just lost her husband to skin cancer and she was crying to her doctor, wondering, “Why me, why him, why us?” The doctor told her those words, “Everybody has a Story” and she realized she was not the only one going through this hard time life had to offer. Since then I have seen it again and again. I have clients who have survived horrible car wrecks that told them they would never walk again, illnesses that told them they may never be able to workout again, heart attacks, cancer and death. I even have a coach who completely turned his life around after being addicted to heroin and spending 10 years in prison. Now he has devoted his life to fitness and helping others turn their lives around free of addiction.

Life WILL throw you curve balls. What will you do with them? Will you turn it into your own personal “Rocky Story” and be “The Comeback Kid”? Or will you be the victim? The person who was beaten down by everything life has thrown at them.

Here is a Challenge for you: Sit down right now and write your perfect day. Where will you wake up? What does the space around you look like? Are you in a house or high rise or cabana on the beach? What are the smells and what do you see? What do you do all day and what fills your passion? Who surrounds you and how do you interact? Be as detailed as you can possibly be and when you are done start thinking about a plan for how you achieve that perfect day.

Write your story.

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Will Beck and the ESD Class of 2019 ~ August’s Extraordinary Athletes

Thu, 01 Aug 2019 15:28:00 GMT

As many of you know, I graduated from The Episcopal School of Dallas way back in 1988. It was a different school back then – much smaller and less prestigious, but still, the flame that ignited the amazing place it is now. Most of us look at our days in high school as insignificant days of learning lessons and building an educational base. But I look at our days at ESD differently. It was small enough that we really KNEW each other and we developed relationships that no matter how small they seemed, impacted us significantly for the rest of our lives. Since moving back to Dallas after my divorce in 2013, I have had so many incredible instances where this school re-entered my life in some amazing ways and changed me, supported me and taught me.

After I began this crazy CrossFit Odyssey business I received immediate support from ESD through fellow alumni, former teachers and coaches and even current teachers, coaches and students. People I hadn’t heard from in almost 30 years messaged me on Facebook and told me how proud and impressed they were of what I was doing. I couldn’t believe it – I was just doing something I love to do and trying to survive with 3 kids in tow. But I never took it for granted. These people reached out to me in kindness, and one thing I have learned in this life is to never dismiss a kind word from anyone.

A couple of years ago I got a call from an ESD parent who wanted us to train the ESD crew team and help them get stronger to improve their rowing. They had had some difficulty finding a great rowing coach who would stick around and get them where they wanted to go, but this coach was willing to work with us. We started with 15 kids and we went to work. Among those kids a few really stuck out – Bryce Miltenburger, Mason Goslee and Will Beck were among those. These three came to workout with us again and again over the years and worked incredibly hard at getting better. They all added pounds of muscle, improved their cardiovascular performance and improved their rowing times immensely.

Along with Will, several others in the Class of 2019 were very impressive. This past spring their rowing team went to nationals and placed 10th in the nation for a quad boat. All in all, I think we had 18 boys and girls in the graduating class who trained with us at some point in time. That number also included Danny Kung, who has done private training with John for the last 2 years and who was accepted to Washington and Lee College in his Junior year to play lacrosse, Sryia Dodda, who is rowing for her school. Cooper Newsome, the class Valedictorian, and Hank Parsons, my nephew!

Congratulations to Will Beck and the rest of the ESD Class of 2019 on what is surely the very beginning of your Journey to Extraordinary. We can’t wait to see you guys shine!

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Garrett Quinn – July’s Extraordinary Athlete

Tue, 02 Jul 2019 20:41:00 GMT

Toward the end of the school year, Garrett was trying to decide where he was going to college. He had to choose between Colorado, Boulder and The Citadel (where his brother goes to school). The Citadel found out about his athleticism and offered him a position on their Cross Country team, so Garrett went with the Citadel – and once again had to completely change his programming. The 20 pounds of muscle he had built started to fall off as he increased his cardio and decreased his. lifting. Until… Garrett got an offer from Texas Christian University – an Academic Scholarship! You see, Garrett not only excels at fitness, but he is a very smart boy in school. So now, Garrett will be heading to TCU this fall and he will be working out with a friend of our in Fort Worth, Dutch Lowy with Black Box, who used to train us!

Finally, Garrett has been a great friend to everyone in the gym. Interestingly, he chose not to workout with the kids his own age, but preferred being challenged by the older crowd. He held himself well and earned the respect of the men and women with whom he trained and challenged himself daily to be as good as the best. So for excellence in Triathlons, excellence in CrossFit, excellence in rowing and excellence in school, we chose Garrett Quinn to be July’s Extraordinary Athlete. Congratulations Garrett on what is surely just the beginning of your Journey to Extraordinary! Don’t forget us when you’re famous!

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John Kerr ~ Living the Dream

Thu, 27 Jun 2019 17:26:00 GMT

This is John Kerr.
John has been CrossFitting with us for about 4 years now. He trains to do the things outside of CrossFit that “spark his fire”. Last weekend he competed in The Spartan Race at ATT Stadium and finished 2nd Place in his age group (55-59) and 106th overall out of 564 men! John was ahead at the half way point, then had 30 burpees worth of penalties from missing the spear throw and fell slightly behind. The 3rd place competitor was more than 10 minutes behind them.

John also just competed in The National Speleological Society Rope Climbing Championship in Tennessee where he competed in 5 out of 6 events and won five awards:

At 57 years old John is still out being active and participating in what “sparks his fire”. What sparks YOUR fire? It is different for each of us. Are you training for a sport or to keep up with your children or to be able to walk around Europe and see the sights? No matter what your goal is CrossFit can help you live the Dream life you want to live!

Congratulations John on your Journey to Extraordinary!!

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LAURA HUNT ~ May’s Extraordinary Athlete

Thu, 09 May 2019 16:00:00 GMT

You may have noticed that we didn’t have an extraordinary athlete for April. Well, that was partially because I had chosen Laura Hunt to be my extraordinary athlete, but then she suddenly wound up in the hospital in fear of getting a pacemaker! But as you can see she is back in the gym in full force after just a very short time. And THAT is exactly why I chose Laura.

Laura has been through a LOT in the few short years that she has been with us at CrossFit Odyssey back on January 2nd, 2017 – and by a lot, I mean, WOW! If you have never met Laura she is hard to miss. She is a 6-foot tall gorgeous blond doing CrossFit. Laura is also a biologist and works for the City of Dallas water company making sure that the water we use on a daily basis is the best it can be. She is also married to her very sweet husband, Chris and together they have 3 gorgeous little boys.

Shortly after Laura started at Odyssey she had her annual mammogram and found out she had cancerous cells. She went through rigorous cancer treatments including a full mastectomy and reconstructive surgery. She had to stop CrossFit for a short period while she was going through all of this, but it was a short time and then she was back at it. That in itself is enough to inspire most of us, but since then she has also gone through a government shut down, which included almost two months of being out of work. However, Laura is the kind of girl who made the most of it and often showed up twice a day to workout and work on getting her first pull-up! Soon after that, she was hospitalized again with what they thought was a shut-down of her heart. She was scheduled for surgery to get a pacemaker when a doctor realized that she was on two medications that didn’t work together and caused her heart to dramatically slow down. And after swiftly dodging that bullet she is now back at the gym in the full swing of things still working on that first pull-up!

As you can tell, this is a woman who is a natural born fighter! This is the spirit that CrossFit is all about. Nobody cares how many pull-ups you can do, but when life hits you hard with crazy obstacles that you think you may never overcome, you know you have it within you to fight and win. And what is even more inspiring to me is how she wins. Laura is not just a wife and mom and hard worker and CrossFitter. She also gets involved in helping make the world a better place by helping the environment, a passion of hers. She also loves nature and hiking and has traveled all over hiking amazing places and seeing this beautiful world.

Congratulations to Laura Hunt for being CrossFit Odyssey’s Extraordinary Athlete for May 2019! You exemplify a life lived to it’s fullest and that is exactly what the Journey to Extraordinary is all about!!

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Healthy vs. Happy?

Fri, 08 Feb 2019 20:23:00 GMT

“I’d much rather eat pasta and drink wine than be a size zero.” ~Sophia Loren 1965

So exactly where is the line? How healthy do you have to be to be healthy? After all, we know that once an athlete becomes competitive they enter a zone that is actually somewhat UNhealthy because the risk for injury becomes so much greater. Not to mention, BMI actually DOES matter even if you are hugely musclebound because your heart still has to work harder to pump the blood to more of your body and your skeleton still has to support that weight. So if the “Fittest On Earth” aren’t actually the healthiest, then who is? Do you need to have a certain percentage of body fat? Do you need 6 pack abs? We know that doctors often use BMI as well as markers such as cholesterol, blood pressure, and resting heart rate. But is there such a thing as “healthiest”?

Not long after that I injured my shoulder and was hit with a bad case of plantar fasciitis. For a long time, it was fine, but diet wasn’t perfect at that time and after about 6 months the weight started coming back. I was fine being a little bit heavier, but now my excellent habits had gone to Hell in a handbasket and due to the combination I was snowballing and I started to feel uncomfortable about the way I looked and felt. And let me be clear about this… I felt fine with how I look – I was still relatively small and could fit into my clothes, but I felt a bit “fluffy” and a bit jiggly and heavier – and I definitely felt encumbered – like the weight was pulling me down and I couldn’t move and perform as well as I could when I was lighter. And there, like the light of day gently awakening me, was my answer. I need to be light and healthy enough to move as well as I want to move and FEEL awesome. I want to be able to enjoy a beer on the beach and still go waterskiing and do pullups and run like the wind. There IS a balance.

A lot of people ask me when they begin a CrossFit or nutrition regimen how much they should lose. When I posted the picture of Sophia Loren a few people said beauty is an inner quality and that her confidence made her sexy. So here is my answer… lose an amount that makes you FEEL strong and capable and sexy and then freaking ENJOY it! Life is way too short to waste your time worrying about whether or not your abs are popping, BUT I can tell you that when I’m light and I can run fast and feel the wind in my hair and the sun on my face and lift heavy stuff and hike and bike and do all of the things I love to do with ease – then, I am a sexy freaking BEAST!

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Amy and Ryan Barker ~ February’s Extraordinary Athletes

Fri, 08 Feb 2019 20:11:00 GMT

Since the two of them started coming they have improved in many ways. Shy, quiet Amy has become stronger and more confident. When she began she was scared to jump onto a tiny box. We started her with small plates and worked our way up and she is actually jumping on boxes now! The thing I love to watch most about Amy is her beautiful posture and her long, straight back when she rows. Ryan was the opposite in many ways. He had obviously worked out before and was very strong and had done a lot of weightlifting. His greatest accomplishments since he began include strengthening his midline and improving his technique so that he moves heavier weights more easily and his risk of injury is decreased. He has also become much better at a lot of gymnastics movements such as handstand pushups and muscle-ups.

Best of all, Amy and Ryan are a super sweet couple, always dedicated, coachable and encouraging to everyone around them. Congratulations Ryan and Amy on your Journey to Extraordinary!

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Sunday Story…What? Me Worry?

Sat, 19 Jan 2019 21:20:00 GMT

Sunday Story…What? Me Worry?

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Lantz Sharpe ~January’s Extraordinary Athlete 2019

Tue, 01 Jan 2019 18:09:00 GMT

Since Lantz began he has become much stronger, achieving a personal best in many of his lifts as well as accomplishing many of the gymnastics moves we do in here such as handstand pushups, toes-to-bar, kipping pull-ups and even Double Unders! His natural athleticism and background in sports have helped him become an excellent overall athlete in the CrossFit gym. His friends have even commented on how quickly he has picked things up. Despite all of his success, however, he wasn’t losing weight. So he signed up for nutritional coaching and this is where he was most impressive.

Most people aren’t willing to admit that their diets are out of whack or that they really don’t understand what they are doing wrong with their diet. But Lantz was willing to do the work. We started him on our nutrition program in July and we scanned him on the InBody body fat scale at 212lbs and 21.9% body fat, which is actually not a bad number for a man in his late forties. If you have never used the InBody scanner, it is quite easy – you simply remove your shoes and stand on it like a regular scale and it reads your body composition. It can even get so detailed that it can tell you your lean mass to fat ratio in each arm and leg and in your torso. It also gives us an individual’s Basal Metabolic Rate, which is the minimum number of calories needed to sustain life at a resting state, which is directly correlated to an individual’s lean body mass.

Lantz was focused and determined and he started strong and stayed strong and since July he has lost about 20 lbs and about 14% body fat, dropping him down to a current 14.2% total body fat. WOW! Lantz also went skiing this past holiday and said that this was the first time he had ever skied without any pain or soreness in his legs or hips and he was able to keep up with his wife and kids the entire time he was there, which is the real reason we do all of this crazy stuff. No one cares if you can do toes-to-bar or pushups, but when you are able to apply that fitness to quality time with the people you love, that is priceless.

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Campbell Lillard – December’s Extraordinary Athlete – A story of HOPE

Mon, 17 Dec 2018 01:03:00 GMT

When Campbell first contacted us about wanting to join CrossFit Odyssey, John and I were both concerned. At first, we were worried that he might just be a thug who wanted to steal from us or harm us in some way. However, after meeting him and talking to him and hearing his story we both decided that not only was he a good guy but that it was our duty as a part of society to help this young man find his way back to being a healthy and successful contributing member of society. However, that brought on more concerns. Our gym is almost entirely compromised of 40+-year-old members. At a CrossFit box community is an incredibly important part of a person’s individual success and we were concerned he would have difficulty making friends with people 15 to 30 years older than him. We were also concerned as to whether or not he would be accepted by our members.

The re-entry into society is difficult for anyone after a stint in prison. Lots of people/companies say they are willing to hire ex-felons but when push comes to shove they don’t. Yet we expect people to get out and become productive members of society without the tools and opportunities to be successful. This is why recidivism is so prevalent. People must be able to support themselves with honest work. If you have paid your debt, we need to provide a hand Up not a handout.

Thank you to all of you who have made Campbell feel welcome as part of our community. It instills in me a lot of faith in my fellow humans who are willing to give a man the chance to be who he was meant to be.

John and Ellie

December 2018

POST NOTE: Since this blog was posted, Campbell is now coaching for us part time as well as interning for The Phoenix – a gym dedicated to helping people recover from addiction and turn their lives around. I am so proud of this young man I can’t even describe it. He has taken his mistake and done everything he can to make good on it. That is all a person can do. I have heard a lot of people say that people who commit heinous crimes do not deserve a second chance, but I disagree. Every time someone turns over their life and becomes a successful member of society we ALL win. Also, sometimes it takes a person who has been through Hell, to save the rest from going through Hell. And that in itself is priceless.

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Happy Holidays and Let’s Get In Gear For The New Year!!

Sat, 08 Dec 2018 20:14:00 GMT

I can’t believe it, but we are at the end of another year! The year 2018 has been absolutely awesome here at CrossFit Odyssey. John Mariotti made his THIRD trip to The CrossFit Games and finished 13th in the world despite knee and shoulder injuries. We have more clients, more equipment, more organization and damn we look better, too! Huge “Thank Yous” go out to all of our coaches – Lara Norton, and Austin and Meredith Cantwell for everything they do for us. Huge thanks to Campbell Lillard who has helped us with gym maintenance while he interns and learns more about fitness and running a gym. Campbell, your dedication to fitness and becoming the man you were meant to be is nothing short of inspiring! Thanks to all of our members for trusting us with your fitness but even bigger thanks to Lisa Prather and JJ Wynn Jackson (with Lara’s help) for helping reorganize the gym and to Jen Olsen, Julie Heath, Laura Hunt and Debbi Blocker for helping us with our 5th Anniversary party. The community and family atmosphere at this gym is what makes this place the amazing place it is!

Make sure you check out the Holiday Schedule so that you can get in here and get those important holiday workouts! And while you’re at it, how about we start making plans for what you want to accomplish next year? Perhaps it’s getting your first pull-up, or maybe losing 20 lbs? Let’s get a plan in place so that you are ready to go on January 1st. If losing body fat is in your plan, you may want to enroll in our Nutrition Program so that you can start the year strong. We can also schedule an InBody Body Fat Test so that you know where you are now and can create a plan for where you want to go.

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Sunday Story…Fitness

Sun, 02 Dec 2018 20:15:00 GMT

Sunday Story…Fitness

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JJ Wynne Jackson ~ October’s Extraordinary Athlete

Thu, 04 Oct 2018 19:09:00 GMT

After JJ lost the initial 60 lbs, another friend, Richard Neal, who had been doing CrossFit, offered to help her with her journey by getting her in shape. She worked with Richerd in her driveway for months before she was willing to try a real CrossFit class. JJ came to us at CrossFit Odyssey in October of 2016. She wanted a smaller gym with more coaching and attention. She had a great foundation, but she needed some help with some movements and general strength work and she needed a community of people who could understand her struggle. JJ primarily works out at 5:30 am and her best workout buddy is Lisa Prather, an incredible athlete in her own right. Lisa and JJ have inspired each other through all kinds of life struggles. The early morning dads often joke that someday they want to be as strong and proficient as these girls are! Since she began with us, JJ has run a half marathon, gained muscle, lost fat, recovered from an injured wrist, and participated in 3 CrossFit masters competitions culminating this year in a FIRST PLACE for scaled women 45-49 years of age!

What is even more extraordinary about JJ is that she wants to pay it forward. She knows that her journey was dependant on the people around her and their support and she wants to do the same for others. So, if you ever want some help with your diet or your workout or inspiration or a swift kick in the booty, she will be there happy to help you become your best version of you!

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Sandeep Sadhwani – September’s Extraordinary Athlete

Thu, 30 Aug 2018 16:40:00 GMT

You guys, this is slow and steady work on the little things that build up to create big things. Sandeep has a full-time job, lots of family responsibilities, he travels for work and he even goes back to India for much of the summer every year. Yet, he still manages to show up as regularly as he can manage and make the real changes he needs to make to attain the goals he has set for himself. And, in case you didn’t notice, his goals changed from worrying more about the way he looks to worrying more about what he can DO. Once he focused on performance, the look came naturally. Funny how that works.

Congratulations Sandeep on earning the Extraordinary Athlete for the month of September! We are all so proud of you!

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The Making of a Champion

Fri, 01 Sep 2017 17:04:00 GMT

And now John Mariotti just completed his second competition at The CrossFit Games 2017 in the Masters Division age 60+. He finished both the Open and the Masters Qualifiers 2nd place in the World. As most of you know, this is quite a feat. So I want to address the question on everyone’s mind… What does it take to be a champion? Well, as his business partner I can give you a very interesting glimpse!

In martial arts class John’s motto was, “Teaching Focus and Inspiring Transformation”. He believed in the innate ability of each person to dig deep within and find their own heart of a warrior. At the beginning of each class he would require us to recite the tenets of TaeKwon-Do. The tenets are these: Courtesy, Integrity, Perseverance, Self-Control and Indomitable Spirit. It is these traits, along with a clear vision of a goal and a planned, regimented and followed path toward that goal that have guided him to this point in his life.

So let’s begin with a quick explanation about what this competition is and how it works. Every year in late February we begin The CrossFit Open – a worldwide competition to decipher the Fittest Man and Woman on Earth. How do you decipher that? Well, according to CrossFit, the Fittest on Earth should be able to tackle any physical feat well. So, for example, a weight lifter might not be a fast runner and a fast runner might not be a great weight lifter… but the Fittest could do it all extremely well. If fact, this person should be able to tackle almost anything you throw at them extremely well. They may not be the very best at any one thing, but they are very good at all of it.

In order to find the person who is the best at everything, The CrossFit Open begins with a series of 5 workouts over 5 weeks. Included in these workouts is a combination of cardiovascular endurance, strength, and skill – a broad range of functional movements, which move large loads, long distances, quickly (https://games.crossfit.com/about-the-games). Each workout has a score and contestants are ranked from best to worst according to their scores. The person who has the

overall best scores has the highest rank at the end of the Open. Just to give you an idea of what a contest of this stature looks like – there were over 400,000 individuals who registered to compete in the CrossFit Open in 2017. Of those, 3,500 were 60 years old and up and just over 2,000 of those were men. After all of the qualifiers were over, the top 20 Masters in each age category continue on to The CrossFit Games to compete for the title of the Fittest on Earth in their age group.

Sunday Story…The Last Day

Sun, 27 Nov 2016 18:05:00 GMT

Sunday Story…The Last Day

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Sunday Story…Compete

Sun, 29 Mar 2015 16:38:00 GMT

Sunday Story…Compete

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