“Winning isn’t everything, but wanting to is.” – Vince Lombardi

Competition drives me.

Being a life long athlete and someone who has competed on the highest levels of their sport, I guess you could say I live for it.

In fact, my life is built around healthy competition. I can attribute it to major break throughs (and break downs), new goals and new discoveries about myself.

Usually a change in perspective helps fix negative connotations surrounding competition.

Take the CrossFit Open for example. There are some polarizing thoughts of why you should or shouldn’t be competing. At the end of the day, you can make it mean whatever you want. Like a fun game of pick up football, I choose to make it mean community, athleticism, camaraderie in sport and fun.

There are many benefits to healthy competition. Here’s a few below.

It Teaches Us

There’s nothing better than competing against yourself. Whether you know it or not, we are wired to do things better than before. Whether that’s physical or mental, we are better than generations before us in technology, life expectancy, etc because we as a human race push ourselves to betterment. Along the way we learn what works and what doesn’t. We make adjustments to make ourselves and the world around us better.

Makes Us Goal Oriented

In life and in the gym, we all have goals. Sometimes it’s earning that bonus at work, or it could be getting your first pull-up. Stepping outside your comfort zone is a catalyst for change. Setting a date for your first 5k or marathon puts in motion action to help you accomplish a new task. Along the way, you learn more about yourself.

It’s Fun!

Competition is supposed to be fun. In fact, the athletes that perform the best are usually the ones seen smiling and relaxed before a competition. Competition brings out the best in us. It asks us to step up to a level that we often can’t access on our own. It shows us where we need to be better for next time.

I know this was especially true for me. Part of successful competition means holding this place of “fun” in my mind. One of my mentors used to coach the 3 c’s “calm, cool, confident” before competition. It was a reminder to relax, be confident in yourself and do your best. All too often we associate the result with our self worth. We mostly see this with younger athletes, who haven’t been coached properly on what healthy competition is.

When I’m relaxed, I perform at my best. Whether it’s giving a speech in front of dozens of athletes or a physical test in CrossFit or others, this always holds true.

What happens in the gym doesn’t stay in the gym

PR’s, learning new movements and applying yourself towards physical endeavors has real life benefits outside the gym, including but not limited to better self confidence and esteem. When mental barriers are broken, so are physical ones. Pushing ourselves in the gym is another means towards gaining an edge in life’s scenarios.

So why not compete in the Open? Scale the weight and movements that you can’t do yet. Put yourself in a position for physical and mental betterment. When you come out of it, you will be blessed with a better knowledge of yourself and maybe even come away with a passion to do more. Nobody said you have to do pullups till your throw up. Do what you can and have fun!

Never Let It Rest,



We all have demons to fight. While most of us fight them on a day to day basis, are you aware of those little saboteurs inside your head? Can you pick those voices out in your head and recognize them for what they are??

The last few days, I’ve been haunted by the voice that says, “I don’t have time…” I don’t have time to exercise…I don’t have time to write…I don’t have time to spend with my family…etc etc.

When I stopped to actually listen to them, they sounded ridiculous. And when I stopped to think about it, I realized they weren’t true. They are actually one of my strongest sabotaging voices because they disable my ability to “get shit done” AND they destroy my ability to be present in the world.

I would never have realized these defeating voices if I didn’t take time to reflect (go inside) at least once a day.

I call it “checking my systems.” Whether it’s 10min or an hour, everyone should take the time to check-in and see what’s going on with themselves! My favorite times to do this is on my runs or recovery swims.

Just an easy 10min jog in the morning to shake things out helps me put the day in perspective, focus on what’s important and delegate my energy without wasting it through stress. It’s amazing what this one little 10min chunk of time gives me and the impact it has on my day.

Not only is it mentally beneficial, it also helps your body recover. While competing on the track, my teammates and I would wonder why an easy morning “shake out” jog helped us feel so much better for practice or a race later in the day. Just getting up and moving for 10min, no matter how tired or sore we were for the first 5min, had a tremendous impact on our attitude and our performance. It not only prepped our mind for the task ahead (visualization), it also prepared our body by forcing new blood into our muscles and increasing the pace of waste from our system.

Try it for yourself. All you need is 10min easy jogging to jump start your brain, motivation, energy and metabolism for the day ahead.

Never Let It Rest,

Strong is FAST program

Myth #1: Lifting weights is bad for endurance runners.

Myth #2: I’ll gain weight if I lift heavy.

Myth #3: When it comes to endurance training, more is better.

“Strong is FAST” is my new program that pushes the envelope in what we believe endurance training should be. When we picture an endurance runner, most of us think of an emaciated cross country kid who got his lunch money stolen from him in high school. Unfortunately, most running coaches believe that upper body strength, or any true strength for that matter, isn’t a priority nor is it beneficial. Instead, the endurance athlete is pounded into submission with volume, albeit while executed with improper technique and upon a weak foundation to support him/her self. The result is lack of turnover/range, sub-maximal genetic performance, poor strength to weight ratio and a host of injuries waiting in the fray.

My program will not only make you a faster runner/endurance athlete, it will do so with 30-50% less time and volume.

How do I know? I struggled for years with injuries incurred from high volume programs. After finding CrossFit, I gained a lot of strength and learned how to “move” properly in ways that benefited me as a runner. However, implementing it all into my program was a learning process. The Strong is FAST program is a result of that learning process.

Now I experience the “high” of being fast on the track and the trail while enjoying the feeling and confidence of being STRONG. This program combines the best of both worlds.

I can do the same for you.

Whether you’re training for a the Double Dipsea or your first 5k, I love helping others get stronger and faster while staying healthy and injury free.

If this sounds like it may be something for you, send me an email at brendonmahoney@hotmail.com.

Hope to hear from you.

Never Let It Rest,

Getting ready for the 2nd annual Endeavor Challenge where my teammate and I took 3rd place last year.

I really like adding in weighted box step ups in to my programming for endurance events. You can load on your back to replicate a rucking response or front load a barbell to really test your core stability.

Deadlifts are one of my favorite lifts for endurance athlete. V8 glutes!

OH barbell carries are brutal and effective for building overhead strength, lat engagement and core control.

Never Let It Rest,

Brendonimage image image

I grew up believing in strength.

Being strong was good.

Strength was useful.

If you were strong, you could DO more stuff.

Strength to me was something like Arnold Schwarzeneggar in Predator…hoisting traps into trees…killing bad guys…battling crazy huge (but totally jacked and awesome) aliens.

It was Rambo, helping the small independent tribes in the mountains of Afghanistan defeat the more powerful Russian communist army.

As it was portrayed, if you were strong, you were harder to kill.

When I was in high school, I ran Cross Country and Track and not because I wanted to. I ran because I was fast and I excelled at it. What I really wanted to do was play football. But my parents were adamantly against it, having heard too many stories of ACL tears and shoulder injuries.

Even though I ran CC/track, being strong was still very important to me. Thus, when I would step on the line as a senior to run the mile, I would usually outweigh my opponents by a good 15-20lbs. I was the bigger, stronger kid and it showed. While my endurance was good enough to hold on to the leaders, my strength is what gave me the kick at the end of pass the other runners. In high school I won the national title in the mile at 4:04 and ran 1:49.1 in the 800m the summer of my senior year.

Somewhere in college and directly after I lost sight of how important strength was.

I bought into the idea that you had to weigh 130lbs to be a successful track athlete.

In college, I experienced nominal success. I earned All American status 3x and won multiple ACC championships. I was a potential contender in the middle distances but never considered one of the best, which was bothersome to say the least. My weight slowly declined. Injuries were always on the horizon.

It wasn’t until I found CrossFit and the CrossFit Endurance program that changed the way I saw myself as an athlete and a “runner”.

I COULD be strong and fast.

They were not mutually exclusive.

In fact, they were mutually beneficial!

Unfortunately the benefits of strength training were lost on the endurance community up until recently.

A recent article from FloTrack states:

Though Peter Coe championed strength training 30 years ago and Salazar is helping to make it popular again, for many years weight training was thought to be detrimental. Ever mindful of their mass, runners avoided weights fearing the possibility of bulking up. Salazar takes this fear head on and dismisses it. “It’s very hard to bulk up. I’ve never seen a single athlete of mine bulk up.”

“Bulking up not only means lifting really hard but eating a ton, and it’s very hard to gain weight. Not even a single one of my athletes have gained 2lbs. The only one’s that have gained a little bit of weight have been the girls… because they haven’t been as muscularly toned… but it’s good functional muscle that actually allows them to compete better.”

…To make it to the next level, strength training is a must.


What does your current training program look like?

I currently create strength templates (and running templates) that coincide with the endurance athletes running program to make them stronger, faster and a more injury proof athlete. If you’re interested, I would love to help! Send me an email or catch me on FB or Twitter.

Never Let It Rest,



8 week “Fit 2 Fight” Program

Posted: June 23, 2014 in CrossFit
Now that the Army is really cracking down on fitness standards, I’ve been asked to write a plan to get back in shape and/or help crush the APFT standard.
As the new Master Fitness Trainer of Bravo 184, I’ve created an 8 week “Fit to Fight” program designed for the beginner of mostly body weight movements that will help any Joe get in serious shape with testing along the way to show progress.
While this is geared towards the beginner athlete, it can be modified for the veteran. For instance, you could sub horizontal rows for pullups and add weight to the squats by holding a dumbbell.
Please let me know what you think and please post your results!
It’s important to have goals. I designed this program specifically for those individuals who have failed prior APFT or are not making tape measurements. As you can see, it’s not super secy, at least the first month. Your first 4 weeks is just about building the basics with repetition, pushups, pullups,/rows, situps squats. Most of the guys I designed this for don’t have full pullups, proper pushups or core control.
That said, I haven’t posted video’s of what a proper squat, pushup or pullup looks like. There is a ton of information on the internet, please google it!
The second month we start getting into more fun stuff while sticking to the basics. Again, the goal is getting you to not just pass, but CRUSH the APFT while making you a stronger, faster and “harder to kill” soldier 😉
Never Let It Rest,

To Basic and back again…

Posted: May 13, 2014 in CrossFit, Military

“We are plain quiet folk and have no use for adventures. Nasty disturbing uncomfortable things! Make you late for dinner!”
~ The Hobbit

If you need a new perspective on life, I invite you to join the military.

If you feel like there is something more than this cushy (and safe) reality we live in, I invite you to join the infantry.

Many people talk about what they “shoulda, woulda, coulda done”. Others go out and do it. I am proud to say that I joined the latter.

The last 4 months I attended Army BCT (Basic Combat Training) and Advanced Infantry Training. To be honest, it was nothing special. Thousands of men in our country’s history have come before me. Most men CAN physically do it. However, what makes it a special experience are the mental demands required from each individual.

Being immersed into a a culture that tells what you what to do AND expects 110% effort was a new experience. Although being an athlete my whole life helped regarding following directions and executing, it was another experience altogether being held accountable for the actions of those around me, being confined to a very narrow set of tasks and not having contact with those I love.

In the Army, you quickly learn you’re only as strong as the man to your left and right. We hear this kind of saying all the time in the civilian world too, whether it’s in sports or business. It’s meant to instill pride, motivation and espirit de corps in the group. However, in the military, you’re not playing a game for points. It’s life and death. A lack of discipline will kill the man next to you.

Mortality is a hard thing to grasp. Defending and taking it is another. Nothing can completely prepare you. Thus, you have the NCO (non commissioned officer) or Drill Sergeant who is there to teach what it means to operate under high levels of stress. Their job description is to make every infantryman a warrior and they accomplish this by “bringing each potential soldier just to the breaking point mentally and physically”. Through sleep deprivation, training in foul weather conditions, PT, and all other creative means, the NCO accomplishes his goal. The more amount of “suck” involved in any task, the better.

4 months of minimal contact with the outside world (we were allowed to receive letters after the first 6 weeks) while being placed under high amounts of mental and physical stress will change a man.

Here’s what I learned:

– The Army values of Loyalty, Duty, Respect, Selfless Service, Honor, Integrity, Personal Courage. Of all these values, INTEGRITY is the greatest and creates the foundations for the others.

– “A good plan violently executed now, is better than a perfect plan executed next week.”
~ George Patton. There is tremendous value in making a quick, decisive decision rather than waiting and second guessing yourself. Make a decision, stand by it and execute. If it turns out to be wrong, adjust course accordingly and continue moving forward.

– Move with a purpose. No walking. Run or move quickly in everything you do.

– Stay disciplined, complacency kills. That also means taking care of your equipment, making sure it’s secured at all times and in proper working order.

– Stay motivated. Find ways to motivate yourself to perform, get through the day, night or any other unpleasant situation. Small steps are the only way to mentally cope, whether that’s making it back to your bunk at night or just getting to the next meal.

– Lastly, and certainly not least, I learned the true value of freedom. It’s amazing how much we take for granted in our American life and what you truly miss when you have it taken away. I missed my daughter, my fiancé and my community. They were the ones that filled my mind the most when I was missing home or sad and everyone else felt the same about their own loved ones. It is a nice awakening of what is truly most important in life.

Next time you see a soldier, please thank them. They uphold and protect EVERYTHING our country stands for, without their own political bias. They have endured and sacrificed to be “guardian’s of freedom and the American way of life.” The “American way of life” encompasses all colors, creeds, religions and political views.

Never Let It Rest,