A Powerful Trifecta


“Ability is what you are capable of doing. Motivation determines what you do. Attitude is how well you do it!” – Unknown

Manifestations of the physical, mental, and emotional respectively. When they are optimized individually and combined they produce a powerful result no matter what the task at hand!


ABILITY: We do have our limits physically, there is no denying that. Those limits may be far beyond where we believe they lie, but they are there none the less. Understand your limits, get a feel for them in training, know when to push them and when you’ve reached them. Once they are reached go no further that’s how injuries occur. Rest, recover, come back stronger with a new limit!

MOTIVATION: Mentally, what are you prepared to do? What can you summon your body to start and finish in this moment? What can your mind bring your body to physically withstand presently? This last point is key. You need to remember that you have complete control over your body. What can your mind make your body endure and how close to those physical limits (ability) can you get today?

ATTITUDE: What are you bringing to the box emotionally? What kind of mood are you in? Keeping in mind that moods in a box (or another other close-knit community) are contagious and how you are behaving has a high likelihood of affecting those around you. In my opinion, this is the most powerful of the three because your emotions can dictate your mental state and thus the physical level you can perform to. Ensure the attitude is adjusted properly before beginning any task or training session.





CF Endurance 6-Week Running Drill Program Week 4 Day 1

  • Drills – Carioca 3 x 10 both directions, exaggerated lunge 3 x 10 each leg, wall drill 3 x 20 each leg.
  • 1x through of: 4 x 1:30s @100 cadence, 1 drill of choice, 6:00 @ 94 cadence.

Core: Plank 1:30, :45s left side, :45s right side x 3




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