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Saturday Team WOD with TempleStrength!!!

What an awesome day we had today with our members and their families!

First an awesome WOD where the men tested their strength against the women. We started with a fun long workout where the men were slightly ahead at the beginning but then the women absolutely dominated one of the movements and eventually won.

Here we started with Deadlifts and an active rest by holding the KB over the head.

They tested their balance with a 2 point stance while another partner did Knees to Elbows.

During the WOD, the teams had to Frog Jump 200M together. (This seemed brutal, luckily I didn’t do it…)

They finished up the WOD and thought they were done but then I had them do a Sled Drag relay where the girls won (again).

Thinking they were done (again), they finished them up with 100 Burpee Box Jumps as a team. The guys finally won. I thought they were going to go 0 for 3 today.

They absolutely hated me for this but now they love me. 🙂

We then finished up with a great Paleo BBQ at the house.

Great job, guys! It is an honor to coach you all!!!

Like Father Like Daughter…

Meet Jacob Flach, one of TempleStrength’s awesome members. Here he is foam rolling like a champ.


Meet Kate Flach, Jacob’s daughter. Here she is foam rolling like a BOSS.

It is very refreshing to see our athletes teaching the next generation how to stay healthy.

Even though little Kate has no idea what her IT Band, hip flexors, or Quad Head are right now.

Here’s to you Jacob and Kate!

“Examining Your Christian Walk…” Theme for the Week of January 13th-19th

“Examine yourselves to see whether you are in the faith; test yourselves. Do you not realize that Christ Jesus is in you—unless, of course, you fail the test?” (2 Corinthians 13:5 NIV)

Every 4 weeks, TempleStrength has a theme. The first four weeks of this year, our theme is “Testing”. Each week has a verse and this week, our verse comes from 2 Corinthians 13:5.

We are testing ourselves in a variety of ways. Our athletes are doing 7 workouts, looking at results and then re-testing in 6 weeks to see how much we have improved.

We are also starting a Paleo Challenge and testing our own discipline, determination, and will as we strive to eat clean and natural over this 6 week period. We are taking photos of ourselves, weighing in, and measuring body fat percentage. We will see what types of changes we undergo throughout this time and I am sure that we will see great results from those who put in the time in the gym, but especially in the kitchen!

The Christian walk is very similar to this.

We must test ourselves to see where we stand in our faith.

-Do you have more or less peace in your life than a year ago?

-Do you have more patience and empathy than you did 5 years ago?

-Are you thoughts and actions pure and selfless, or at least more selfless than they were a few months ago?

-How’s your language? Do you still cuss and gossip? Has it gotten better or worse?

-Do you spend more or less time with God by reading the bible than you used to? How is your prayer life today compared to a few weeks ago?

-Do you trust God more even in uncertain times? Or are you relying upon your own strength?

I think about these things and I can honestly say that as I have gotten busier, my prayer life has suffered. My quiet times have definitely dwindled.

And boy do I feel it. I notice that I am trusting more in myself than in God by working harder, longer, and more. I can’t sleep at night because I am caught up in the whirlwind of thoughts and ideas I have to implement to be successful.

But God says “Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.” (Joshua 1:8 NIV)

This means that I should be deep in God’s word every day. It needs to be in my heart and my mind so I obey its commands.

Wow, I sure do fall short of this…

Examining yourself is easy in CrossFit. Not so easy in the Christian life.

My prayer for you all is to examine yourself through God’s eyes. Let Him search your heart and expose all weaknesses. It’s not fun nor is it pretty but it makes you stronger in the faith.

Ask Him to search your heart and reveal to you what He needs to help you change. As always, he is faithful to answer prayers.

Every workout is a test. Here’s a photo of me after a grueling 3 workouts in one day. Do you ever feel like this spiritually? Beat down, exhausted, and nothing left in the tank?


God wants you to test yourself. See where you are. Then he can make you stronger by trusting in HIM, not you…


Every month, TempleStrength has a theme. This month our theme is “Testing”.

We will begin our testing of athletes next week over 7 different lifts and WODs. Our Paleo Challenge kicks off in a week and half as well! We will re-test in 6 weeks and measure results. This should serve as our own little proving ground that consistent working out coupled with a clean diet WORKS!!!

God often tests us in our faith. He throws things at us and let’s things get thrown at us for a few reasons…

  1. He wants to develop your perseverance. (READ James 1:3-
  2. He wants you to depend on Him, not your own strength! (Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. 8 Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong) 2 Corinthians 12:7-10

Are you going through a tough time right now?

If so, talk to God and ask him to make you weak so His strength can take over. Only then will you experience true strength and peace.

Meditate on these verses and ask God to form you into the image of his son, Jesus.

It won’t be easy but at the end of the day, you will pass the test!!!!

Now watch this video and see if you can pass the test…

“Preparing for Good Health”

When is the last time you showed up to something COMPLETELY UNPREPARED?

For me, it was a military board last winter.

I was told the night before drill that I was to appear before the Audie Murphy Board, a very prestigious award given to a non commissioned officer in the Army. This award is not something they hand out every day, and many candidates spend weeks studying for this board.

Me, I was a Specialist in the Reserves and was told the night before. My Sergeant Major called me and said, “Just look up some stuff on the M-16 and know who Audie Murphy was…”

That’s it, huh?

Who was Audie Murphy?

I completely bombed the board and I believe answered 3 out of the 50 questions correctly.

Questions like, “What Army Regulation would you find information on vehicle maintenance?” and “What does MOPP stand for?” were among many that only a prepared soldier would have known.

I got one answer down pat.

“I do not know, Sergeant Major.”

I said it like 47 times.

It was an embarrassment to me, my NCO, and my Sergeant Major. And probably my parents.

Needless to say, when I was done I walked into my office along with my superiors and couldn’t help but cry. I was a grown man, very prepared in so many other areas of my life but not this one. My military preparation was glaringly lacking and this board exposed it completely.


This utter disaster cut deep into my pride and I will never forget that morning.

Preparation is key to success in all aspects of your life. As a matter of fact, it’s huge.

What would happen if you showed up to a Drivers test never having sat in a drivers seat?

What if you were give a presentation on quantum physics in 30 minutes?

I think I’ll eat these bananas to prepare.


What if you haven’t worked out in 2 years along with drinking and smoking daily and asked to run a marathon?


Well, what is the first step to preparing for good health? Diet? Exercise? Sleep?


God actually says it is to follow him by not trusting your own idea of wisdom. Proverbs says…

“Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.” (Proverbs 3:7, 8 NIV)

So, in today’s culture of “You can do anything you set your mind to…” And “I believe I can fly, I believe I can touch the sky…” we are told time and time again to do things OUR WAY (Thank you, Mr. Sinatra).

God actually says opposite.

Gods ways are not the worlds ways. Often times, he runs opposite of what the rest of the world says.

The world says “Borrow money to buy a nice car, you deserve it!”

God says, “The rich rule over the poor, and the borrower is slave to the lender.” (Proverbs 22:7 NIV)

The world says, “Live with your girlfriend or boyfriend before you get married. You will see if you are compatible.”

God says, “Marriage should be honored by all, and the marriage bed kept pure, for God will judge the adulterer and all the sexually immoral.” (Hebrews 13:4 NIV)

Stats for those who live together before marriage…

stats on living together before marriage

So our verse of the week is from Proverbs and it gives us all the key to health and it has nothing to do with food intake or CrossFit.

I encourage you all to follow Gods commands and to think how He thinks. This will serve as the foundation of a good health plan. After all, God health is Good health!

“So, how do I start this?”, you ask.

My recommendation is to:

Pray to God and ask him for the desire to follow his will.
Read the bible daily and write down your thoughts.
Join a church and get involved in a small group study.
Surround yourself with people who are further along in their faith than you.

God will take care of the rest.

As you go deeper in your faith, you will start to see where God does so much of the work! It is encouraging and you will learn to depend on him more and more, especially during trials.

Want good health?

God says follow him.

Putting down that taco and picking up a kettlebell won’t hurt either…

And if you are going before an Audie Murphy board soon, I will pray for you.