Categories
Uncategorized

Kalsu: The WOD, The man, The legend

Kalsu, a name most have never heard of.  But for a few of us it is a name that will never be forgotten.  So what, and more importantly who is Kalsu?

Kalsu the Hero WOD, is one of the most difficult, unholy, immortal, and revered WOD’s out there.  The WOD itself is 100 thrusters done for time, men use 135 lbs and women use 95 lbs.  That sounds hard enough but at the top of every minute you have to do 5 burpees, each and every minute.  It is a brutal one just to do scaled or modified let alone to Rx.  But the man it is named after and in honor of deserves such an outstanding workout.

James Robert Kalsu was a local Oklahoman.  He was born and raised around Oklahoma City and even played college football at the University of Oklahoma.  He was drafted to the Buffalo Bills where he played his one and only season and was rookie-of-the-year for the Bills’.  In 1968 he entered the U.S. Army.  He went on to the 101st Airborne and was sent to Vietnam where he was tragically killed in action leaving a wife, daughter, and unborn son.

Aside from being a fellow Okie, Kalsu like many other soldiers gave the ultimate sacrifice.  Paying with his life in service of the United States.  Here at Buffalo Nickel CrossFit we think Kalsu along with others who give up lucrative professional careers to serve in a role they feel called to, and to sacrifice their lives have earned a well deserved honor.  

CrossFit uses Hero WOD’s as a way to pay respect, you can read in more detail (here).  Hero WOD’s are really tough, they are supposed to be.  But I personally think Kalsu is one of the toughest.  A couple years ago we programmed it just to try it and it was more difficult than any of us at BNCF imagined.  

When I say it was more difficult than we imagined I mean, it was terrible, and one of the most painful workouts I have ever done.  It took a great deal of mental fortitude to continue chipping away at the 100 reps.  It is one of the only WOD’s I have seen people cry during, the physical suffering you go through during the WOD is nothing to the level and intensity of soreness that hits you like a tsunami in the following days.  

In 2019 we decided to do it again, but this time on the anniversary of our opening date.  We have decided to make it an annual event that we will do in honor of Bob Kalsu and to celebrate the opening anniversary of BNCF.  Buffalo Nickel CrossFit like Bob Kalsu is proudly Oklahoman and we love honoring an American Hero in our own special way.   

If you have never done Kalsu, you should.  It’s one of those crazy, incomprehensible but exciting things such as bungee jumping or skydiving that make life that much more interesting.

Kalsu, one hell of a WOD for one hell of a guy.

Categories
Uncategorized

Learn to Move Correctly

I think most of us have heard the proverb of giving a man a fish vs teaching him how to fish.  But in case not it goes something like this, “Give a man a fish and you feed him for a day.  Teach him how to fish and you feed him for life.”  Obviously this is saying that learning the how of something sticks with us for life, and we are able to benefit from it for years to come; instead of a one time benefit.

Yesterday in our social media post I mentioned how most gyms’ only want you to sweat and burn some calories. In fact some gyms don’t even want you to do that!

The globo-gym business model works like this.  The member pays the gym a certain price per month.  The gym in turn provides the space and equipment to workout.  Globo gyms operate this way and try to sell lots of memberships for a low price in the hope that you won’t actually use their service.

CrossFit changed this slightly.  Most CrossFit boxes still provide the space and equipment but they usually charge a higher price per month.  This benefits the members because the members receive a workout of the day or ‘WOD’ as CrossFit calls it.  A good box will provide all of the above in addition to coaching and instruction.  In my book this is where boxes get divided into what I would call a good CrossFit and a not so good CrossFit.

A not so good CrossFit box could provide a great workout program, but have minimal to no coaching.  A good box will provide you with movement demo’s, tell you what to be cautious of, give scaling or modification options, show you why the movement(s) you are doing can be good for our daily living, and teach you how to feel proper vs. improper movement.  

Essentially the proverb comes back to us, one is giving you the result, the other is teaching you the nuances and the how.  The latter provides you with a lifetime of knowledge that you can use day in and day out.

Hopefully all of us will be moving throughout our life or at least the large majority of our life.  So learning as much as you can about movement and how to do it properly is very important.  Most times bad backs, busted knees, messed up shoulders come from years of poor movement and posture.  Understanding movement can help prevent the injuries and issues that “just come with getting old”.

If you are taught how to move well and move correctly then your movement will work for you, and you will reap the rewards for years to come.  You will be fed for life. Never being taught how to move well, or only focusing on weight and intensity might help you reach a short term goal but will eventually start to work against you.  You might be fed for the day, but you will soon find yourself beat, broken and hungry.

Want to learn more?  We are here to help, get started with us today to experience proper movement and coaching.

Categories
Blog

Finding Your CrossFit Tribe

It has been said that you are the average of the 5 people you spend the most time around. During the pandemic, Buffalo Nickel CrossFit has honestly been incredibly blessed compared to other fitness centers locally, and especially nationally. Gyms were forced to shut down all over the country. Peloton stock was skyrocketing. Rogue, Vulcan, Repfitness were sold out of all and any fitness equipment. People were selling their first-borns in exchange for bikes and kayaks. And while we aren’t through the woods just yet, we know that people miss their CrossFit tribe.

Seth Godin says: One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people. We are drawn to leaders and to their ideas, and we can’t resist the rush of belonging and the thrill of the new.

With the pandemic continuing on, people are looking for “their” people. The book clubs, the religious gatherings, the gym family. People miss seeing their friends smile without a mask. They miss being able to high five, shake hands and embrace their tribe, CrossFit tribe or otherwise. In essence, they miss the personal experience Zoom can’t replicate.

There is a difference when you are there in person. The buzz of energy, the sounds of controlled chaos, your tribe pushing you when you didn’t think you could run faster. It feels different: more unique and appreciated when in person. This is something a computer screen will never be able to replicate.

We all know this isn’t over yet, and the world outside is seemingly falling apart. But here you can find your people, and the camaraderie of that tribe pulling for you to succeed. Workouts at 5 AM don’t seem nearly as early when surrounded by your tribe.

There’s something indescribable and special about a group of people that suffer and sweat together. 

Why a CrossFit tribe, or any tribe, is important

  • Life will have its difficult times. You will fail. You will make mistakes. A tribe can help support you in these tough times.
  • There will be things that you don’t want to do (but you need to do). You’re going to need people to believe in and push you, more than you are capable of at those moments.
  • The tribe are people that care about what you have to say. Surround yourself with people you love. It makes life a little less daunting.

You need a tribe, go find yours.

Categories
Blog

Why To (Maybe) Stop Using A Scale

The picture on the left was me somewhere in the winter of 2015/2016 and I weighed 225 pounds. The picture on the right is me in August of 2020 and I have no idea what I weigh. Here is a little about my personal weight gain and weight loss story, and my decision to stop using a scale.

I started CrossFit when I was 23 and weighed right at 170 lbs. At the start, I would weigh myself religiously. I had a little muscle mass, mostly from high-school sports, and working physical labor jobs. I could crush body weight movements, as well as anything cardio. But when any substantial weight was added to a workout I struggled. This was difficult for me to handle, I had always been physically capable and never really struggled with exercise. But, CrossFit has a special way of humbling anyone who participates.

I was obsessed with the scale

My eating habits didn’t help things. I have discussed this previously which you can find here. Intermittent fasting, along with a strict paleo diet, left me wiped out after my workouts and unable to gain any real strength. During this time, I had only gained about 5 lbs of muscle. So after about 6 months of CrossFit, my goal became to gain weight and lift heavy. So I started eating, A LOT!  

I have never measured my caloric intake but here is an idea of how many calories I would take in. At the time I was working on Sundays. Before I went to work I would usually eat a lunch or two. I would also pack some food to snack on at work. Typically, it was grilled chicken, rice, eggs, a couple apples, 2 green smoothies, and a 2 lb bag of clementines. While at work I would also get a burrito from Chipotle, and then go to Smashburger where I would have a burger, fries/haystack onions, and a milkshake. When I got home I would have a couple of bowls of cereal, and usually some ice cream or donuts before going to bed.

Well I did gain weight and the weights I was moving went up. I quickly hit 190 lbs. Then 200 lbs. I got to 215 pretty easily, but my goal was to weigh 225 lbs. It was a struggle to make it to 225. I ate until I felt like throwing up, then I would sit down and let my stomach settle for about 30 minutes. Every day, usually multiple times a day, I would weight myself. I was obsessed with my weight. And I simply could not stop using a scale.

As you can tell, the 225 pounds was not a healthy life for me. While my weightlifting had increased, my cardio was abysmal. My life in general was a struggle. Walking up stairs or a hill at work had me winded. Bending over to tie my shoes had me holding my breath and trying to move my gut out of the way. My clothes started to get very tight. But I still weighed myself. Hitting 225 was nice. I reached my goal! But my body and certain aspects of my life were different. It left me looking for change.  

I decided 225 was the turnaround point for me, and that I needed to lose weight. I wanted to get back to looking good and being able to perform all movements well. In a few months, I dropped from 225 to 185. And still I checked the scale every day. 185 left me feeling weak in my lifts, and with little muscle endurance.  

Why I decided to stop using a scale

Over the years I have fluctuated between 185 and 200, but where I feel best at is 190 to 195. I can move enough weight for an athlete of my caliber, but my cardio and body weight movements still feel strong and fluid. About a year ago I decided to stop using a scale. I have an idea of what I weigh only because I have weighed myself so many times in the past. 

Now I am not concentrating on the number the scale gives me. I am concentrating on being happy and enjoying all aspects of my life. Obviously, health and fitness is a major part of my life. Feeling good and operating well in my workouts makes me happy and at peace. Another big part of my life though is food, and enjoying it with my family and friends. Being able to do so without worrying if the scale will change by even a pound makes me happy.

Can a scale be helpful in our health and fitness journeys? Of course it can, but it shouldn’t be the end all be all. The scale is like a photograph. It captures a split second of your life. Sometimes that second is good, other times it’s not so good. But that second doesn’t determine anything else. 

You might find it helpful to stop using a scale and stop worrying about the numbers. Worry instead about how many people you make a positive impact on in a day. Your life will be much happier that way.   

Categories
Blog

How To Make Fitness Work For You

There are so many fitness trends out there. These greatly affect how we think we should approach fitness. From skinny detox tea to the keto diet, health and fitness trends are endless. But at the end of the day, what is fitness for? The CrossFit philosophy is that your fitness should work for you. Your fitness should help you move furniture around your house, or play with your kids in the yard. It’s about using your fitness to be functional.

Fitness isn’t about trends

When I started CrossFit, paleo was the popular diet trend. So, I jumped on that bandwagon. For those who don’t know paleo is, it’s a diet where you attempt to eat like humans did in paleolithic times. This means only foods you would come across in a hunter/gatherer society. If you are follow it, you will spend a large amount of time, money and effort to abide by it.  

I was very skinny before starting CrossFit, and when I first joined I put on a little muscle. At the same time I was eating paleo, I was also intermittent fasting. This means having a large block of the day where you don’t eat. The premise is that you keep your calories limited by only having so much time to consume food in your day.

I didn’t know this at first but the intermittent fasting and paleo were actually hurting my performance. I would fatigue quickly during my workouts. My recovery afterwards would take hours, and I was not gaining any strength. But I would weigh myself everyday and I was happy with the number on the scale.

I did about 7 months of intermittent fasting and paleo. By the end, I was burned out. I hadn’t been out to eat, I didn’t eat the same food as the rest of my family, I hadn’t had much “enjoyment” food, such as desserts, or sweets. So, the pendulum shifted. It shifted way farther than it should have.  

Feeling weak and fatigued had been terrible. The first few workouts with a significant source of carbs in my diet was amazing. I felt good, I lifted heavier, I recovered faster. Going to restaurants was fun again, and I could enjoy meals with my family. But as that pendulum kept going I started gaining weight. Some of it was good. I put on significant muscle mass, I was moving heavy weight in all of my lifts. Some of it was not so good.

The fun lasted for a bit, but then I started having trouble doing anything like pull ups, push ups, box jumps, or running because I had gained a lot of fat as well. I had a goal to see how heavy weights I could lift. So, my cardio stopped. I lost definition and the ability to do some of my gymnastics movements. 

Make fitness work for you

Around this time I switched boxes. The shape I was in disappointed my new coach. He pointed out that while lifting heavy was beneficial, I should be more focused on fitness for life. If I was unable to move quickly for a few minutes without having to stop and try to breathe, were my workouts really doing what I wanted/needed them to do?

That became my new mantra, I wanted to be able to do any physical task life called upon me to do. Whether it be a week of hiking, helping push a stalled car, laying sod, riding my bike with Zeke on my back, the list is endless.

The point is, your fitness should suit your life. You should not only enjoy what you do to get/stay in shape, but it should also work for your needs. That’s why CrossFit is so beneficial: it’s functional. 

The functional movements prepare you for the variety that is life. This way, no matter what life demands of you – a ski trip with friends, carrying your kid around a theme park, helping your brother move – you can do it. Make fitness work for you and for your benefit.

Categories
Blog

Growth: How To Embrace Discomfort

Starting anything new is exciting. Stepping out of our comfort zone, the sense of adventure, not knowing what lies ahead. However it is also difficult to do. Yes, our routine is a safe and familiar place to be. It provides such solace that oftentimes people won’t give it up, even if deep down they hate it. As they say, better the devil you know than the devil you don’t. But, maybe there’s something to be said about learning to embrace discomfort.

Making the decision to be healthier is fun and it’s exciting. It can be a little intimidating, and there is a good chance you will feel very uncomfortable at first. We all know excessive poor eating habits and too little physical exercise isn’t good for us. Everyone knows drinking 5 pops a day and eating foods loaded with salt, bad fats, or sugars is unhealthy. But that’s our comfort area, we have conditioned ourselves. If you can attach to something, you can detach. Growth requires some sacrifice, and this may mean we need to embrace the discomfort that comes along with this.

Making sacrifices for the sake of change

For generations our comfort zone served humans well. It protected us, it still does. Our comfort zone is our safe zone. But growth is more than safety. To change and grow you have to sacrifice. Sacrifice: that’s the cost of admission. And everyone who starts down the path of growth has to pay admission. 

The most challenging sacrifice is giving up who we are for who we can become. What will friends/family think of me? What if I fail, or look stupid? How will I survive without my (insert your own security blanket here)? How much of an inconvenience will this be to my daily life? 

These and more are all questions that probably run through our minds when debating that initial step into discomfort. From personal experience I can tell you when I started Buffalo Nickel CrossFit I asked myself these questions. When I left my full time job I asked myself these questions again. And probably a million times in between the two experiences. I’m sure I will ask myself these questions a million times more before I leave this life.

Learn to celebrate and embrace discomfort

My advice: stop stepping into discomfort and start leaping into it. Embrace discomfort with open arms. Yes, it’s scary. You might get hurt, embarrassed, you might fail, you might lose “friends”. A lot can happen. But more than likely you will survive and prosper. Also, I promise you two things:

  1. You will have to pay the sacrifice admission.
  2. You will learn that comfort zone you loved so much was actually holding you back from being happy with your life.

So whether or not you have taken that leap or you are still trying to jump over that imaginary comfort zone line just know you can make it. 

You will be uncomfortable for awhile, everyone is. We have all been that new person stepping into the box for the first time. We have all felt like idiots trying to learn the snatch. We have all fallen during a box jump. But everyone in that box has also stayed with it. They have made the choice to grind it out, they have made the choice to grow.  

Like Albert Einstein said, I must be willing to give up what I am in order to become what I will be.

Categories
Blog

Coming Back To Working Out After An Injury

Participate in anything physical long enough and injuries will happen at some point. CrossFit might get a bad rap for injuring people, but the truth is that it happens just as much (if not more) in sports other than CrossFit. Plus sometimes life happens, you have some sort of procedure or surgery. The important thing is not the injury, but how you come back to working out after an injury.

You might have had doctor’s orders to take it easy and not do anything strenuous for a couple weeks or maybe even a few months. So, you served your time and now you are anxiously waiting to be able to work out again. But doing so incorrectly can set you back instead of push you forward. So how do you come back to working out after an injury?

When working out after an injury, start slow

Your body has been resting. While the mind and body might be ready and willing to get going, it is better to take it easy when you first come back. Pushing too hard can put strain on an injury that is healing. 

By starting slow you will also have the opportunity to focus on form or “easier” modifications. I say easier because if you are used to doing T2B go try some K2E. It’s the same thing with HSPU and wall walks. The “easier” one usually ends up being more difficult.   

Take note of your soreness

More than likely you will feel really great that first day back to working out after an injury. You get to see your friends and you’re back in the box actually moving and lifting again. We know it’s fun and exciting. 

But, be prepared for the soreness to hit harder than expected. I think I speak for us all when I say that coming back after that week-long vacation was much harder than expected. Who knew a week of drinking on a beach and eating all you can eat buffets for every meal would lead to this much pain?!

Rest and recovery are extra important when working out after an injury

You told yourself you would take it easy when you came back. But you didn’t know you would be coming back during a 1RM back squat day with a metcon of Fran. So you might have overdone it a little bit, but today just felt good and you PR’d both! 

As the saying goes, you can’t unring a bell, so now what? Now you need to focus on the rest and recovery. Good nutrition, sleep and water intake will be game changers here. 

Other things like starting with only a few WODs that first week or two while focusing on mobility the other days will also greatly benefit your ability to get back to normal when working out after an injury.

Enjoy the process of getting back in the gym

Is there anything better in the world than a good WOD? No of course not, but don’t sit around and mope.

While you are getting back on your feet you don’t have to do absolutely nothing. Use this free time to focus on another form of self improvement. Read a book, go for a walk with the family, learn a new skill, spend time with your pets, try a new recipe. The list is endless – so enjoy the extra time in your day but don’t waste it.

Injuries suck. Time away from the gym sucks. But, letting it get you off track is the worst thing you can do. So once you do get the green light from someone who gets paid more than me, start back. Don’t worry if it’s not where you used to be, and that might get you down. 

Remember success builds motivation. So even just getting into the box and moving should be seen as a success and help you be motivated for the next day!

Categories
Blog

The Forgotten Link Between Sleep And Fitness

Many people spend tons of money on supplements, protein this, mass gainer that, energy booster, whatever. But what if I told you there was a super beneficial supplement that you probably weren’t getting enough of, and now what if I told you it was free?! No, this isn’t a bad infomercial. Seriously, there is a free supplement you are probably not getting enough of. You can probably guess what it is. That’s right, it’s sleep. Sleep and fitness are deeply linked, but it’s so easily forgotten.

Working out, and good eating habits will only do so much if you don’t get enough sleep. Without the proper amount of sleep, you will be stalled in your health and fitness journey. Why is that? I am glad you asked.

Sleep and fitness

So what exactly is the link between sleep and fitness?

Our bodies naturally produce human growth hormone, also called HGH. It does exactly what it sounds like – it helps humans grow. It is responsible for regulating body composition, muscle and bone growth, sugar and fat metabolism, and more. Basically HGH really helps us with our fitness.

Sleep is one of the key ways to boost HGH. As we sleep, the HGH works it way through our bodies, helping to repair and restore the damage we did during the day. This is key for workout recovery.

The higher quality rest we get, the more HGH we get. In turn, the more energy we have, the better we feel and perform, and the healthier we become. 

Of course, we all know we need 7-8 hours of sleep a night as adults. If you are getting that, great. If not, here are some signs you are in a sleep deficit.

Signs of sleep deficit

  • Poor digestion, or gut health/increased inflammation. 
  • Hormonal imbalances, especially the hunger hormone and increased food cravings.
  • Insulin resistance – your body will not tolerate carbs well.
  • The “caffeine cycle” – using caffeine to feel awake during the day but then unable to fall asleep at night.

How to boost our sleep and fitness

So, now we know what to look for with lack of sleep. How do we make sure we get as much quality sleep as possible to cash in on this free supplement?

  • Stay off electronics at least 1 hour before bed.
  • Don’t consume caffeine or other stimulants after 2 pm.
  • Watch alcohol intake. It might help you pass out but it doesn’t allow you to actually rest.
  • Be consistent with the times you go to bed and wake up. This consistency will help your body and mind be ready for sleep and ready to wake up.
  • Keep your room dark, quiet, and at a comfortable temperature.
  • Try to get 7-8 hours of sleep a night.

Struggling to figure out nutrition, sleep, eating habits, and more? We offer coaching in all of the above and more. Set up your free No Sweat Intro today to learn more. 

Categories
Blog

Tips For Front Squats: Destroyer of Weakness

The front squat is one of the ultimate movements to expose an athletes weaknesses. It is also one of the best exercises to destroy those weaknesses and improve strength, balance, and mobility. You may find some tips for front squats useful as you continue to train.

If you know me, you know I am a fan of Zercher squats, which you can read about here. I also love front squats. Okay, I don’t really enjoy them that much but they are some of the best squats a person can do. Here are some reasons why, and some tips for front squats.

Why this movement is important

Weaknesses

A person’s back squat can be “cheated”. The weight being placed on the back of the shoulders helps balance a person. It also helps align the bar more directly over the mid-foot allowing the athlete to move more weight. 

There is less emphasis on core stability which means a beginner athlete should be able to load a back squat heavier. The front squat will illuminate weakness in the core, shoulders, back, and obviously the legs. It also will also paint a more detailed picture of an athlete’s mobility or lack thereof.

Safety

As the name implies, during the front squat the bar is in the front rack position and will fall to the ground. This means it will rest on the clavicle, the shoulders, and in the palms. 

If done correctly an excessive amount of forward lean and the bar will not be able to maintain its position. This acts the same way as a rev limiter on an engine. 

Someone who has incorrect front squat posture will be unable to squat heavy weight in the front squat. Therefore, the front squat is arguably safer than the back squat

Posture

While we are talking about posture, the front squat can help us desk-bound humans with our sloppy posture.

As an athlete becomes more advanced at the front squat their posture should improve more. Since the front squat requires more core strength, and a more upright torso, then these muscles are made stronger. This means your posture in daily life should improve as well.

Shoulder health

Nice smooth, supple shoulders will help you feel more confident in the front squat position. 

Mobility is a use it or lose it skill set. We are born with amazing mobility. Watch a small child move and you will see what I mean. Over our life most of us will lose mobility and range of motion. The good news is we are usually able to gain it back! 

One way to help that mobility is the front squat.  Ideally, we want the elbows to be pointed forward when we are in the front squat position, triceps should be parallel to the ground. 

If this isn’t the case for you, don’t be too down on yourself. Simply by attempting the front squat you are doing more mobility work than the large majority of people in the world. Here are some good ways to get started on mobility work, to kick you off in the right direction.

Simple tips for front squats:

  • Focus on range of motion instead of increasing weight quickly.
  • Make sure your heels stay on the ground.  The weight will try to pull you forward, by focusing on your heels you should be able to keep the chest more upright.
  • Find what width of grip feels comfortable on the bar.
  • Using pauses and tempos will help build a strong front squat without the need to increase weight.
  • If you have trouble getting the hips down and keeping the torso up, focus on ankle and hip mobility drills.
  • Balanced athletes should have a front squat that is roughly 85% of their back squat. If yours is less than that you should focus on increasing quad strength.
  • Use your elbows to lead you out of the bottom of the front squat.  Pushing your elbows up will help your torso open and your chest rise before the hips.

Want more tips for front squats? Set up your free No Sweat Intro with us today and start improving.

Categories
Blog

10 Quotes Better Than Pre-Workout

I’ll be honest, I have never taken pre-workout. I just kinda take my workouts as they come. I just do my best if I’m tired. If I feel great with lots of energy, then it’s a great day. Either way I am thankful for the ability and opportunity to workout. Pre-workout or lack of it aside, I can’t be the only one who thinks a good motivational quote is inspiring. So here are 10 quotes better than pre-workout (or at least as good) to get you fired up for your next WOD.

Try picking a favorite and putting it somewhere you’ll see it. Put it on a sticky note in your home, or even make it your phone lock screen. Think back to it when you’re about to go into the gym, or any time you feel like you need a good dose of motivation.

Quotes To Pump You Up Better Than Pre-Workout

  1. Nobody cares what you did yesterday. What have you done today to better yourself? – David Goggins
  2. Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline. – Jocko Willink
  3. If it’s endurable, then endure it. Stop complaining. – Marcus Aurelius
  4. It does not matter how slowly you go, as long as you do not stop.– Confucius
  5. If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback. – Brené Brown
  6. Make sure your worst enemy doesn’t live between your own two ears. – Laird Hamilton
  7. Success isn’t owned. It is leased, and rent is due everyday. – J.J Watt
  8. If you aren’t willing to work for it. Don’t complain about not having it. – Toby McKeekan
  9. But did you die? – Mr. Chow
  10. When I step up in the place a-yo I step correct. – Theodore Roosevelt

If these quotes aren’t enough for you, give these ones a go. There are thousands of great motivating quotes for you to use to your advantage.