Tuesday, November 14, 2017

Study your children

“The greatest gift you can give to your child is not your riches, but revealing to them their own.” Max Lucado

Thursday, October 26, 2017


If you trust, you will be disappointed occasionally, but if you mistrust, you will be miserable all of the time. 

-Abraham Lincoln 

Wednesday, October 25, 2017

One of my favorite interviews of all time!  TIMELESS.

Listen to the TWO PART interview here!

Saturday, June 24, 2017


"You aren't wealthy until you have something money can't buy." Garth Brooks  

Tuesday, June 13, 2017

Valerie Voboril

Why am I such a huge fan of Val Voboril?!?  Where do I begin?  I've been involved with Crossfit for over a decade and have a huge appreciation for what the elite level games athlete sacrifice to achieve their success.  Their commitment is on par or greater than many PRO athletes.  Val has achieved success and longevity all while being an amazing mom, wife, and full-time elementary school teacher!  WHAT!? Learn more about Val and www.justval.com and follow her on Instagram @valvoboril - as she prepares for the Crossfit Games in Madison, WI this August!!

Tuesday, April 25, 2017

Morning Flow!

I've incorporated some "rituals" just as I wake up that I believe make a huge positive impact!  I love my 5 minute journal and Jerzy Gregorek's Happy Body.  I even incorporate some time under a very cold shower.

Heard a great podcast this week from Max Shank regarding a 5 minute flow - great place to start!!


Monday, April 3, 2017

The Tim Ferriss Podcast

Few things have impacted my quest for self improvement like a steady diet of the Tim Ferriss podcast!  Tim dissects some of the most successful and intriguing humans to help you discover a better way.  I certainly don't take everything as gospel, but have adopted some amazing principals!

Earlier in March, Tim interviewed Jerzy Gregorek - simply amazing!  Let me know if you enjoy it as much as I did.



Wednesday, March 15, 2017

5 minute Journal

Let's face it - we all know journaling is effective - but we don't do it!?  Here's a solution:


Tuesday, January 17, 2017

Build Something!

What a great start to 2017!  I am so blessed by my family, friends, and unique opportunities to fly for the Colorado Guard and Delta.  Why thirst for more?  I love building and growing!

Thanks Ash Krishna for allowing me to help launch ZipRazor!  Don't worry  - you will hear more soon!  In the meantime - congrats to Faith and the Lady Mustangs on 2 more victories this weekend!

Tuesday, December 27, 2016

A great book for the New Year!

Merry Christmas, Happy Holidays and soon... Happy New Year!

Great book for the New Year - I'm listening on Audible:

You can get it FREE here:

I am listening to it on Audible!

Location:Grand Lake, CO

Monday, January 13, 2014

Wednesday, November 20, 2013

Fighting into 40's

I got to witness a great workout yesterday morning. My buddies Weed (pull-ups) and Brad (front rack lunges) are getting after it under the supervision of Coach Coop!

Lindsay and I get to witness and experience the physical and community benefits of CrossFit locally and as we travel. What are you waiting for?

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Saturday, November 16, 2013

Wrapping up Veteran's Week

Much thanks to those veterans who served when our nation was less gracious for their sacrifice.

What is a Veteran?

A veteran is defined by federal law, moral code and military service as "Any, Any, Any"... A military veteran is Any person who served for Any length of time in Any military service branch.

What is a War Veteran?

A war veteran is any GI (Government Issue) ordered to foreign soil or waters to participate in direct or support activity against an enemy. The operant condition: Any GI sent in harm's way.

What is a Combat Veteran?

A combat veteran is any GI who experiences any level of hostility for any duration resulting from offensive, defensive or friendly fire military action involving a real or perceived enemy in any foreign theater.


Special thanks to Combat Veteran, James F. Reeman, my Dad (Korea); War Veteran, Lindsay Reeman, my wife (Iraq); and new veteran Mitchell Jamison, my son.

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Location:Buckley AFB

Friday, November 15, 2013

Gracefully into your mid 40's (or ANY age!)

My buddy Jeremiah Weed Tucker was asking me some aging questions recently. You see, he just turned 40. I recently turned 44. We both Crossfit hard and fight aging - a trend the baby boomers started but Gen X and Y will continue to take to another level!

In upcoming posts I will share insights and limited wisdom to aging gracefully. Everything from buying (and using) a Vitamix blender, to supplementation, to workouts, and even ideas on staying mentally and spiritually fit.

One thing I've noticed in my 40's is the need to do less, but better. I've had to make myself less busy so that I can focus more energy and effort into the things that are truly important. Contrary to slowing down, it has equated to doing fewer things, but trying to do them at a higher level of proficiency. Hint - earning more money isn't always it's all cracked up to be. Think about that one.

Pic from earlier this Fall at Crossfit Moema in Brazil.

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Saturday, November 2, 2013

Blog is back... again

Looking forward to blogging on a regular basis again! Ring in with your questions.

This one from Lars, in Germany:

Mr. Fitnessguru, I have a question. Is it better to do for example one day a muscle workout and the next day you run 5-10km or can you combine both?

The answer is both simple and complex.

It depends. The simple answer is that it really doesn't matter. Two things I encourage are daily exercise at high intensity and healthy food choices. The way these two things are specifically packaged are truly not critical until you decide to focus on a very specific sport or goal.

Each body will respond to varied protocols uniquely, but my favorite strategy is variety. That's one of the main reasons I prefer CrossFit (shameless plug) -- constantly varied!

Lars is actually a blessed athlete and would respond to either protocol. He played tennis and bikes at a high level and consumes garden grown foods.

Bottom line Lars, I would favor "muscle" workouts and mix in some running. Combine them on some days and separate them on others. Better yet - join a CrossFit gym or logon to Crossfit.com and throw some real variety at your fitness pursuits!

Pictured below - Lars and comrades making some less than healthy food choices and Lt Col Dan Bunts knocking out some CrossFit style overhead lunges!


Tuesday, July 23, 2013

Amazing F16 photo

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Saturday, July 13, 2013

Gunfighter Reunion

1LT flight suit still fits.

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Thursday, July 4, 2013


My hats off to Brett for surviving a grueling Independence Day themed partner WOD with me and my sincere Gratitude to Banzai, Thor, and TKAS for sitting Alert this holiday so the rest of us can celebrate!

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Wednesday, July 3, 2013


Two big exciting events in young Sgt. Jose Hernandrz-Chapa's life!

Congrats on wedding with Naomi and "other" news! Well deserved.

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Thursday, June 27, 2013

Road trip - Iowa

My dedicated wife ensured we didn't miss a WOD today?

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Wednesday, June 26, 2013

Gunfighters Grow Up

Bags Bailey has gone on to be one of the top leaders at FedEx - now Chief Pilot of Eastern Hemisphere in Paris. Great to catch him for breakfast in Alaska!

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Monday, June 24, 2013

On the way Back

Summer Solstice Festival

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Sunday, June 23, 2013

Jets back through Lajes

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Friday, June 21, 2013

Tuesday, June 18, 2013

More deployed Crossfit!

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Deployed flying!

Pilot's best friend = crew chief!

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Wednesday, June 12, 2013

Jordan Crossfit!

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Tuesday, June 11, 2013

Desert flying with Bones!

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Saturday, June 8, 2013

Austere conditions but great comrades!

Greetings from Middle East!

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Tuesday, June 4, 2013

Blog is back

Lots of catching up to do after a stint in Washington DC working at the Army National Guard Readiness Center.
In recent months Faith completed 2nd grade, Jonah got his drivers permit, Mitch is at F16 Crew Chief School and Lindsay got promoted to Captain!
Today I'm deploying with the Redeyes for a short training exercise in Jordan.
Happy June!

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Tuesday, August 28, 2012

When will it ever be enough?

 From today's CROSSFIT VERVE daily WOD BLOG: (pictured Matt Chan and Rich Froning)

When will it ever be enough? 
Hopefully never.  I think as CrossFitters we all have some general common traits.  Work ethic, and drive are just two.  A healthy desire to be better, strive harder, never lose the elation of accomplishment.  We never think we did good enough.  Can we continue to use those traits for good and not evil?
You see each day we talk with athletes who want to be better.  Being better is a great tool to self achievement but it can also be a detriment.  We did Fran last in January, I saw some amazing PR’s.  When I commented to athletes today how awesome that was, not one was content with their improvement.  ”Thanks next time I’ll get it Rx’d” or “Aw, I’ll be sub 8 next time” or “Sub 5 would be better”.  
Well I’m here to tell you that when you Rx Fran, beat sub 8 or beat sub 5, the prize won’t be had.  There is no pot of amazing athlete gold at the end of a sub 5 Fran.  Instead, you find more desires, skills and weights to be conquered.  With stronger and more competent athletes beside you.  Once we achieve a goal our mind quickly forgets and jumps to the next thing we can’t do yet.  I’m here to say take a break from the expectations.  As you enter into Friday’s WOD, stop a minute at look at where you’ve been, how far you’ve come and what direction your headed.  Be proud of your fitness.  Understand that it is a journey with new milestones scattered randomly along the way, that you have already conquered.  Know that you will conquer more feats of human strength and amazement as the days, months and years tick on.
Just for today be happy with where you are.  Don’t expect it all, today is the culmination of yesterdays. What you do today is who you will be tomorrow.  And when that day comes that you have what you wanted yesterday, you will still want even more.  So breath easy, celebrate yourself.  It’s going to be a fun ride.

Monday, August 27, 2012

Why Paleo?

My variety of endeavors and passion for all things fitness has frequently led me to be an accidental and deliberate counsel for those looking to improve their physical condition.

I recommend sound, tried and true principles when it comes to exercise, diet, and supplements. I always avoid the latest fad or trend promising quick results but lacking in long term lifestyle changes.

My credibility stems from passion, experience, education, and actual results in my own 42year old body. I never advocate anything I haven't personally tested with great results.

Wedding season generally sparks increased interest in improved physical condition. A few weeks ago I found myself recommending books on the increasingly popular "Paleo" ( Paleolithic = Caveman) Diet. Paleo is actually very closely related to the principles I have always espoused of a focus on protein, healthy fats, fruits, and vegetables -- but takes it to another level. Bottom line is that for the past weeks I have followed a Paleo protocol and experienced the strongest physical and performance results ever linked to an eating protocol.

I recommend picking up the following book and educating yourself on WHY eating Paleo makes sense and works:

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Tuesday, August 14, 2012

Remembering Steve Paul - Great American, philanthropist and friend

Grand Lake friends hold a special place in our hearts.  There is a unique compassion bread in those that spend significant time at an elevation of 8369' in the Rocky Mountains.

Steve Paul is a fellow Delta pilot (retired), former Naval Aviator, and resident of the shores of Grand Lake.  I remember seeing Steve water ski on frigid Grand Lake in November well after turning 60.  Not just water ski, but "shoulder-in-the-water" slalom course ski!

Over the years Steve volunteered on the Grand Lake Shoreowners association to help keep Grand Lake blue and champion a number of initiatives dear to those of us that reside in Grand Lake.

Steve also dedicated much of his time, energy and flying for an organization called Angel Flight.  As a pilot for Angel Flight Steve used his own airplane at his expense to provide free air transportation for children and people that have a medical need that can’t be filled in their local area.

Lindsay and I were so blessed to spend some significant time with Steve this past Saturday night at the 100th Anniversary of the Grand Lake Yacht Club.  He spoke passionately about boating on Grand Lake, his Angel Flight missions, and his precious new twin grandchildren.

Just hours later, Steve's life was taken in an untimely accident.  Truly an Angel, Steve has taken his place far above Grand Lake.  We will miss seeing him in his Cessna 206 helping a sick child, in the water behind his ski natique in the early morning off our dock, and just cruising Grand Lake in his Cris Craft with Ginnie and his dogs.

Steve Paul thank you for so positively impacting all our lives, you will be so truly missed. Your inspiration lives on in these magic waters nestled beneath the Never Summer Mountains and the skies above them.

 "High Flight" by, John Gillespie Magee, Jr.

 Oh! I have slipped the surly bonds of Earth
 And danced the skies on laughter-silvered wings;
 Sunward I’ve climbed, and joined the tumbling mirth
 of sun-split clouds, — and done a hundred things
 You have not dreamed of — wheeled and soared and swung
 High in the sunlit silence. Hov’ring there,
 I’ve chased the shouting wind along, and flung
 My eager craft through footless halls of air....
 Up, up the long, delirious, burning blue
 I’ve topped the wind-swept heights with easy grace.
 Where never lark, or ever[ eagle flew —
 And, while with silent, lifting mind I've trod
 The high untrespassed sanctity of space,
 Put out my hand, and touched the face of God.  

Thursday, August 9, 2012

Crossfit Radio

Informative and Inspiring - listen in!


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Friday, August 3, 2012

Filthy Fifty WOD at the 120th Fighter Squadron!

Weed, Stiffler, BC, Smut, VooDoo and me.  Not pictured, but regular Redeye Crossfitters: Ike, Homey, Rookie, Banzai, Dirty, and Fido!

Wednesday, August 1, 2012

Colorado Gold

Colorado’s own Missy Franklin is everything we should love about sports
By Doug Ottewill | @dottewill
Last night, I watched – then watched again – Missy Franklin’s gold-medal performance in the 100-meter backstroke final. Like most of the world, I already knew the results. In a modern era where one simply cannot avoid the biggest headlines, Franklin’s accomplishments were old news. Neither my DVR nor NBC’s primetime replay could save me.
But still, I had to watch.
Beyond the race itself, I had to see all the other stuff, too. The NBC vignette on Franklin and her family. The special that every local station had prepared for the five o’clock “If you don’t want to know the results (wink, wink), don’t watch the next 10 minutes” news. The live cutaways to all the kids from Regis High School cheering on their classmate. The post-race medal ceremony. And that oh-so-good Bob Costas commentary.
I soaked it in. I couldn’t get enough. In a word, I was proud – proud to be a Coloradoan, an American, a fan.
Unlike most of the stories that generate buzz in modern sports, Franklin’s arrived with zero debate. There weren’t two sides to the argument. There was nothing to do but simply cheer. Everyone was on the same team.
I watched it all again, trying desperately to determine what I could possibly write in today’s column. What can one say about Missy Franklin? I mean, what hasn’t been said?
After watching a healthy dose of the Games in London, one thing is for certain – no stone has gone unturned. Clearly, and rightfully, Franklin is the darling of the 2012 Summer Olympics. The cameras have fallen in love with the 17-year-old kid from Colorado; reporters from around the globe tell and retell stories of Franklin that just don’t miss; Twitter is still blowing up.
Still, though, I had to write. No Colorado sports columnist worth his weight in fool’s gold could “not” write about Franklin today. Peyton Manning and Tim Tebow may fill the airwaves with the same old static for months on end, but next to John Elway hoisting the Lombardi Trophy for the first time, this might very well be the greatest story in Colorado sports history.
At 23 years of age, our own Amy Van Dyken earned four gold medals in the ’96 Games – something that had never been done by an American female swimmer – but Franklin captured her first gold six years sooner in life. In the words of Lennon and McCartney, she was just 17. The Regis High School senior-to-be has five more races to go this year – and who knows how many more Olympic Games are in her future?
But it’s neither the potential for Olympic records nor the fancy rhetoric offered by Costas (or countless others) that make this story so special. For me, it’s the purity of it all. This is sport boiled down to its most beautiful form. Strip away all the glitz and glam, the cameras and the two-minute made-for-TV features, and you’ve got sport in all its glory.
It’s a world-class athlete doing what she does best on the biggest stage imaginable. But aside from coming through in the clutch, Franklin overcame an unprecedented obstacle. No Olympic swimmer had ever been asked to qualify for one event, then 14 minutes later, win gold in another. The quickest turnaround endured by Michael Phelps, the greatest Olympic swimmer ever, was 30 minutes. Reports said that Franklin’s typical cool down routine after the 200-meter freestyle is 1,200 meters – last night she was only able to go 375. Yet, she still stole away with gold.
I love the fact that Franklin is still an amateur. I love that she chose to forgo the almighty buck for the chance to win state with her teammates at Regis High School. Wise beyond her years, Franklin realized that there are certain experiences in our lives that cannot be purchased or replaced with money – high school athletics are one such example.
I love that her parents – D.A. and Dick – ultimately let their daughter determine her own path to Olympic glory. They could’ve made a buck or two along the way, too, but they opted not to push their daughter into making that decision. Franklin had talent from the time she was little, and yes, D.A. and Dick helped to cultivate it, but they also resisted the temptation to go overboard. They could have picked up and moved to California where swimming is an obsession and the world’s best coaches reside; they could have pulled Missy out of school to ensure she’d become a champion. But they resisted all of it, insisting that her formative years be as normal as possible.
Chris Anthony, a star skier and world-class athlete in his own right, met Franklin at an awards banquet this past winter. Yesterday, after hearing that Franklin had won gold, he told me the story of his first encounter with Franklin.
“I happened to be sitting by her before the ceremony and I’d never met her,” he said. “I introduced myself and asked what she did. ‘I swim,’ she told me, never once eluding to the fact that she was one of the greatest swimmers on the planet.”
And that’s just her. After winning the last race yesterday, she told reporters she can’t wait to get back to Regis High School for her senior year. She dedicated her first gold medal to the victims of the Aurora shootings. She begged her parents to stay a few more days in London just so she could be a part of the closing ceremonies.
What’s not to love about this story? There’s no debate. There aren’t even two sides. The story of Missy Franklin is pure gold – and that’s indisputable.
And best of all, she’s ours, Colorado.


Sunday, July 29, 2012


Found some inspiration in FISHING in Hilton Head this week on a vacation with the in-laws.

Here are a few lessons:

On a visit to Seattle, author John Christensen observed how animated and happy the employees at Seattle's Pike Place Fish Market were in their work. They filled orders by flinging fish to each other, inciting laughter from the customers and compliments about their throwing/catching abilities, or commiseration if they missed. Employees would often invite customers to join the fun. The Pike Place employees gave their complete attention to each of their customers and ensured each had an enjoyable visit.

Christensen realized that not only were the workers making a routine errand fun for themselves and their customers, they also were selling tons of fish. He constructed the FISH! Philosophy from his observations of Pike Place employees, arriving at four key concepts:
  • Play- Have fun and make the customers feel as though they can have fun while they're there, too.
  • Make Their Day- When talking to customers, make eye contact and if doing nothing else, making the customer your main focus. This also includes striking up conversation with people walking by your business place.
  • Be There [for Coworkers] (Often referred to as "Be Present" This is more to do with giving your full attention to a task or individual.) - Oftentimes while at the workplace, people will be there in body, but not mind, meaning that while they are there physically, their presence of mind isn't. 'Be there' means to be at the workplace in mind and body; to be completely focused on your work and others around you, and how you can help other employees maintain a positive attitude as well.
  • Choose Your Attitude- The philosophy says that you choose your attitude when you wake up in the morning, whether to be nice and friendly for the rest of the day, or to be mean and surly for the rest of the day. The philosophy advises to 'choose' to be nice and friendly every day, and that good feeling will spread to others.
The resulting FISH! film was translated into 17 languages and spawned a series of spin-off book titles, including Fish! A Remarkable Way to Boost Morale and Improve Results which has been translated into 34 languages.