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Rome wasn’t built in a day. Just Be consistent.


Rome wasn’t built in a day. Just Be consistent.

Coach Jake Crandall is the founder of Okie CrossFit and he has watched his own gyms and CrossFit WorldWide change over the last decade. Since opening the first Okie CrossFit (multiple locations), Okie CrossFit has become the number one location in Tulsa for for anyone who is looking to make a huge change in their life and physical fitness.  Move well, live longer.  That is what happens at Okie CrossFit. Jake’s focused coaching and warm personality brings his professional training as a strength coach and wizard of nutrition to life for brilliant coaching in a positive environment. In this article, Jake will talk about mobility, coaching and why New Year’s resolutions are pointless.

I have been obsessed with the technical aspects of training what CrossFit can do for human performance since 2009.  I was 300 pounds and dying.  Something had to change.  CrossFit saved my life. In 2009 when I discovered CrossFit, there was such a huge void in the world around getting good coaching advice.  Magazines like Men’s Health have “bait” cover stories about getting ripped and trust me, i tried every one of them.  Then I found CrossFit.I had learned the Snatch and Clean & Jerk in Germany when I was stationed there in the mid 90’s.  CrossFit had these technical lifts tied in with running, kettlebell swings, pull ups, box jumps and burpees.  I was overweight and out of breath, but I loved it.  I knew that change would happen for me in CrossFit.


Once I started CrossFit, I was always sore.  I was working out consistently for the first time in 15 years, of course I was sore.  But why was I “one of the only ones”?  Mobility.  If you’re going to progress and enjoy your CrossFit training, you need to practice daily mobility.  The first thing we need to do is to define mobility. Mobility is the ability to move through all ranges of motion, at any time, pain free.  Very few people on God’s green earth are “mobile”.  That’s why it is very important to practice. It’s one of having the technique to move the way your physiology intended, the way your body mechanics intended. First, you’ve got to have the skill and the motor control to move well. Second, you have to have bio-mechanics to be able to access that capacity. Huge example is because of the environment we live in and the shoes we wear, most people are missing gigantic chunks of range of motion in their ankles.


The word “trainer” is weird.  We use the word “coach” and it’s important to understand because the trainer is like—“ Hey, I have a personal trainer.”  And I’m like “What do they do count reps for you and walk you around the gym and hear you talk about your relationships?” What you need is a coach. I have never worked in a field where you didn’t need a coach. My eleven and five year olds have gymnastic coaches. There’s a professional who teaches my kids how to read and do math. And at some point, as human beings, were like, “Nope, I’ve aged out. I don’t need a coach anymore.” Let me tell you something: every elite athlete I know doesn’t have just one coach but multiple coaches. I think the difference in the coach-athlete relationship is to have someone who can help you reach your goals, who can help you be an expert in these aspects of your life where you are not an expert. People are really good at so many things. They are attorneys and nurses and doctors and teachers and they are great parents and great partners; they are just really bad at squatting because that’s not their expertise. You don’t just take your car anywhere– you have a mechanic. Because you know a place where you can go to get help. We need more gyms to be professional organizations that teach sustainable physical practices. To many CrossFits have made their members think that they should go 100% in every workout.  Day in and day out.  That’s not sustainable.  The athletes Central Nervous System won’t hold up long at all.  What happens at the end of the year or two.  They quit.

We need to “un-confuse” fitness and the concept of trying to become fit.  We need to teach the concepts of real strength and conditioning as coach led training.

New Year’s Resolutions.

Most humans take our fitness and our health for granted until it’s a problem. Then all of sudden you realize, “Oh I’ve put on some weight.” Or “Oh, I don’t feel good. I’m not sleeping, I’m stressed.” It all just catches up.

At Okie CrossFit, our goal is not to have this punch list that you have to check off every single day, because that’s not realistic and it’s not sustainable. If you’re going to overhaul your diet and only eat bananas and organic chickens then that’s only going to last like two days, right?  We want to give you 1 or 2 subtle changes a week to work on.  After a month or two, you’ve made drastic changes in your habits and then real change starts to happen.  If we get you to chew your food, to eat a green bean every once in a while, get quality sleep, drink water, etc your life will change dramatically.  Yes, our gym programming is amazing, but it’s not for the New Year’s Crowd.  No gym is.

The idea is that we are playing the long game and the long game is about who is the most consistent.  So, as we say around our house and gym all the time, “Rome wasn’t built in a day. Just be consistent.”  The problem with the New Year’s Resolution is we’re trying to be heroic and the way to win the game of life is to be consistent.