"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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First Words – A Warrior Practice

Imagine the following scene……

You are walking through a forest wilderness. The sky is absolutely clear and a soft breeze brushes against your skin. You instinctively walk along a soft path towards a clearing in the trees and come upon a pristine lake. As you look out onto the vast body of water, you notice the lake is absolutely still. The water has a glass-like quality and perfectly reflects the sky overhead, and the shoreline trees.

Into the very center of this lake, you drop a single stone. From the center of the lake, spreading evenly through the water in all directions, a ripple begins to form. This ripple radiates throughout the entire late, gradually growing in size, magnitude and speed, until the ripple gently breaks on the shore.

This image of a still body of water and the ripple like effect of a single stone, is a perfect metaphor for the stillness of mind a True Warrior cultivates through the practice of silence and First Words.

In Warrior Yoga, I teach a concept that Warriors have referred to for centuries as First Words. In this practice, after a period of silence, a Warrior brings immense awareness to their first offering of words. Scott-Cole-Lee-EWOD17NOVThe Warrior knows with certainty, just as the sun will set and rise again, that their words have manifesting power.

Our words, when spoken into the stillness of our mind, create a ripple effect throughout the entire universe. Ensure the tides of your words, when they reach the shore of your life, are full of faith, love, optimism and positive expectancy. This is the Way of the Warrior of Light.


“Like the sound of an echo, your words ultimately play back to you measure for measure. Ensure your speak a language of positive expectancy and optimism.” – Greg Amundson


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