Good Afternoon CFTP Members,

Before I turn the time over to Coach Nate Isham I want to make a few quick announcements. First of all I want to congratulate all of you for the first 2 weeks of the Paleo Challenge. Everyone is entering in their scores and keeping track of their diet. I am proud of you all for making this commitment and for working together to be successful in this challenge.

Secondly, we are starting the second cycle of The Wendler Strength Program which means everyone will be adding 10 pounds to each of their Front squats, Back Squats, and Deadlifts when calculating their weights and 5 pounds for the strict press.I see you all getting stronger. Keep up the good work. Here is Nate.


Good Afternoon CFTP,


I’m excited that Dan has given me the chance to write this Sunday’s Spotlight. My name is Nate Isham and for those of who are not familiar with me, I am one of the lucky trainers that get to work with you guys everyday. A little background knowledge on me first, I am twenty years old and currently a student at the University of Utah! I’m majoring in Exercise Physiology along with Pre-Med in hopes to be able to continue on to Medical School. I began doing Crossfit since March of this year and it has become my life! Before Crossfit, I was you’re typical 24 Hour Fitness Bro. I was the guy that walked into the gym, put my head phones in, and did the exact same routine over and over. Since I began doing Crossfit, I’ve seen my strength and overall fitness level  increase significantly. I would rather be doing nothing else than coming into the box and pushing myself along side all of you!

Today I would like to focus on two things that I believe to be the keys to success not only in Crossfit ,but in life. The first is mental fortitude which is defined as the strength of mind that allows one to endure pain or adversity with courage. This is crucial when trying to get through insane workouts that we do everyday i.e. “Murph” , “Bring Sally Up” or Dave’s kettle bell Wednesdays. We all have been pushed to the limit where our body wants us to quit. That moment when you reach for the chalk or the water bottle next you just to catch your breath, then you realize when looking up at the clock that you are only half way through. At this point you are wanting to quit, but your fellow athletes or coaches push you to continue on. Along with words of encouragement, you dig deep inside yourself and find that inner strength to push through the grueling   WOD. These workouts are designed to challenge you and just like in life, there are no freebies. Everything must be earned. Mental fortitude allows us to push ourselves past the limits of impossibility therefore allowing ourselves to achieve our full potential. One of my favorite quotes said by Rocky Balboa illustrates this concept, “You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward. How much you take and keep moving forward.”

Secondly, I would like to focus on finding your weakness and making it a priority to become your strength. When I first began doing Crossfit, everything came sort of naturally and I was able to Rx everything. One day, the WOD included heavy overhead squats (135lbs for the men) and since I figured was already Rxing everything prior I would be able to do it even though it would be my first time doing them. Before the workout, Dan gave me a look like “What the heck are you thinking?”. As the workout began, it was evident that overhead squats were my Achilles heal. By the end of the workout I was struggling to finish of the OHS with a PVC pipe and a medicine ball beneath me. Since then I’ve made it a priority to make them a strength of mine. They are not to the point where Im fully satisfied ,but I’m proud to say that they have become much better. I want to challenge all of you guys to not be intimidated by your weaknesses, but to embrace them and to make them one of your strengths. Whether its getting that fist pull up, muscle up, or those daunting double unders. In Crossfit and and in life we are only as strong as weakest chain link. Whatever the case may be, I want all of you find that weakness and improve upon it.

Lastly, I just want to give a thanks to everyone at CFTP. You guys push me everyday and I’m so grateful to be given the opportunity to train the best members around! Everyone at the box has become like family to me! I look forward to seeing you guys this week and keep up the hard work!




Coach Nate