Warming Up...

November 29, 2020

There is a distinct difference between those who crush hard workouts and those who “survive” hard workouts.

It has little to do with their age, fitness level, body fat percentage, aerobic capacity, or any of those other factors. Those factors may influence the amount of weight they use or their speed, but not whether or not they feel like they had ownership over the workout.

The difference is their posture.

When an athlete starts breathing hard, struggles with a heavy weight, or is working out a new skill, those who are successful have an open, confident, and forward posture. They approach the barbell standing up tall, they sit straight on their BREATHE machine, they intentionally move through bodyweight exercises. They are not having good posture because they are doing well in the workout, but instead they are doing well in the workout because they are keeping good posture.

This week, try a couple of things to feel the benefit of good posture:

1) Have good posture while you rest. In between rounds, either stay standing or sit up tall. Be intentional with your breathing and keep your chest open.

2) Approach your barbell or kettlebell confidently. Chest proud, eyes up, shoulders back. YOU show that weight who is in control, not the other way around.

3) Smile through the challenge. Find the joy of attempting a hard task, grit your teeth and grin against it. Celebrate that you get to move your body in such fun and powerful ways.

Test out these tips, and you will not only find yourself performing better, but your workouts will also be more enjoyable.


July 26, 2018

 Favorite Fitness in Atlanta #2: MADabolic Atlanta

We are back with one of our Favorite Fitness Gyms in Atlanta. Earlier this month we had the opportunity to try out a great new fitness offering in Atlanta by the name of MADabolic. This interval driven workout combines functional movements and boxing in an intense small group atmosphere. Here are our thoughts from the class:

April 20, 2018

Dear Mythos Family,

I recently was lucky enough to take a trip to New Orleans. While there I met the most wonderful of human beings who for our purposes will call James. James is a free soul who lives his life one day, hour, minute, and second at a time. He has thrown off cultural and social expectations and lives life as he sees fit. While his lifestyle isn’t for everyone, he taught me a great deal about how we should approach everything, including fitness.

While there, one of James’ favorite activities was to walk up to a passerby and ask them “Are you alive?”. I asked him why you chose to do this and the answer surprised me in its depth.

James patiently explained to me that so many people walk through life worrying about the minutiae, wanting to pick fights and arguments, spread drama and rumors, break friendships and relationships out of fear. He developed a habit of asking a person when they tried to confront him about a topic that didn’t truly matter by asking “Are you alive?!”. This would quickly quell any arguments, any desire to pick a pointless fight. He since then has made it a habit to ask strangers the same question three times, especially those who seemed lost in spirit. The results were entrancing to watch.

Most individuals would initially react by throwing up walls. Here was this tall, grinning, wild haired man getting in their personal space and asking an intensely intimate question. Many would react with “yes…” with a good deal of hesitation. James would continue smiling and allow them a moment then ask the question again. They would reply with a more affirmative and slightly annoyed”Yes”.  On the third ask, something beautiful would happen. You could see the change, the shift, the introspection, where the person realized and FELT that they were alive. For most, this brought a joy that brought walls down. The final yes was heartfelt, and you couldn’t help but smile with them.  James made many friends that day as we walked the streets of the Quarter.

So what does this have to do with fitness and exercise? Well, for those of you who have achieved a new skill, have broken a personal record on something, have been lying on the floor breathless at the end of a workout, and especially those who have experienced heartfelt friendship from those you suffer with, you KNOW what it feels like to be alive. In that one hour of your day, YOU ARE ALIVE.

Our hope at Mythos 150 is to give you a space where you feel alive. Our goal is you can take that feeling and keep it with you as you move into the outside world, outside of the gym walls. It goes beyond fitness, it becomes a Journey.

If we succeed in creating this for you, we hope that you run into James somewhere deep in the French Quarter, you will have your answer ready.

March 30, 2018

It seems like a simple question, how are you measuring your progress?

I have yet to meet a single individual who doesn’t have some sort of goal related to their fitness journey. Often though, these goals are so long term or ambiguous, they get lost in the noise of working out everyday.

Here at Mythos 150, this question is the foundation to who we desire to be as a fitness brand. With that in mind, we have created the M150 Journey System. 

This Journey System is currently in testing, but I wanted to give you a sneak peak of how it works.

This system follows two simultaneous tracks: Athlete and Lifestyle. Lets break them down.

Athlete will be a set of measurements, movements, and abilities across 5 different categories. These are Gymnastics, Aerobic Capacity, Weightlifting, Mobility, and Benchmarks. There will be clearly defined mile markers for each category, which will give you a set path on how to improve. Instead of the pass/fail culture of a gymnastics movement (“I don’t have pullups), or the idolization of 1 rep maxes in weightlifting, you will have small, bite sized goals that show you that you are making progress.

This system also shows you whether you are balanced, or have inadvertently created a bias in your training. Often people realize they have prioritized Gymnastics and Weightlifting, but have completely forgotten mobility. Or they are crushing it in Aerobic Capacity, but need to work on their Benchmarks.

The Lifestyle track seeks to combine the hard work you put into the gym with things outside of it. This may be running a 5k, playing with the kids without knee pain, gaining the confidence to rock a certain outfit, or being more confident in your job. Everything we do in the gym at Mythos 150 is with the intention of improving your life outside of it.

Look for more information about this Journey System in the coming weeks. If you are interested in being a Beta tester for it, shoot us a message, we would love to hear about your goals.



March 21, 2018

One of the biggest myths in functional fitness is that you have to hit every rep, round, workout, and training week with absolute intensity. Intensity matters, and should be a part of a majority of your training, but should not be the “exclusive” mindset anytime you walk into the gym.

Today we will talk about 3 distinct alternatives to hitting a WOD, lifting heavy, or getting out of breath. These are:

-Full Rest

-Active Recovery

-Skill/Stability Work

Full Rest: (Once every 7-14 days)

This option is exactly what it sounds like. REST! Don’t go to the gym, limit physical activity to what is necessary to get through your day in all non-fitness related areas. For those who absolutely have to do something productive, this is a good day to intentionally take care of your body. Here are some suggestions:

-Food Prep (Make eating on training days easier)
-Take a Nap
-Meditation (Check out Headspace App)
-Epsom Salt Bath
-Get a massage
-Chiropractic Care (Atlanta folks, check out Corrective Chiropractic)

Active Recovery: (Once a week)

One of the most misused words in the industry. Active recovery is using specific levels of effort AND volume to flush the nastiness out of your muscles and smooth out any knots/tweaks you have. Active recovery should never be above a 60% effort, and at durations of 20 minutes or less. Going on a 5 mile run is not Active Recovery, nor is rowing a 5k. It should be low volume. Some good active recovery activities:

-Foam Rolling
-Slow 2k or less row
-Assault bike for 5 minutes at sub 300/250 watts
-Banded Stretches
-Lacrosse Ball
-Dynamic stretching movements

Skill/Stability Work: (Twice a week. Can be paired with a class the same day)

Sometimes your body isn’t necessarily beat up, but attacking a high intensity workout just isn’t going to work. You may also have a deficiency in one area and need to spend specific time working on it. For several athletes we have worked with, they also have imbalances right to left. Spending time working on Skills and Stability can be a good option.

Some things to remember:

-Skill work should be intentional, low rep, and have a minimum of misses. This is a great time to take video

-Stability work should be exactly what it sounds like…stable. If your overhead carries and single arm kettlebell swings are causing you to wobble all over the place, lower the weight.

-Going back to the basics is the key to unlocking the higher level stuff. Want Handstand Walks? Go back to Wall Walks and Shoulder Taps. Want a Bar Muscle Up? Go back to your kip swing or ring rows.


Give these different ways of working out a try, make them a regular part of your routine. You will be pleasantly surprised at how your times, lifts, and skills all improve, from what feels like doing less.

March 11, 2018

Hey Mythos Family,

One of the biggest questions we get from people going through our gymnastics program, or who spend a lot of time on the road, is what they can do to stay fit at home or on the road. This is a GREAT question for a lot of reasons. There may be some days where life doesn’t allow us to make it to a brick and mortar fitness facility, hotel gyms may be closed down or nonexistent, or for the introverts in the room, you may just need a break from people.

Here is an option of what you can do with NO EQUIPMENT. Most lists such as these just give you packaged workouts, we want to give you some tools to create your own!

Name: Midline Madness
What it works: CORE!
How it works: Full Tabata (8 rounds of :20 on, :10 off) of each movement, 1 minute rest b/t movements. Pick 3 movements and attack.

Apprentice: (Just want a burn)
-Plank Hold
-Abmat Situp (Use a towel underneath your back if no abmat)
-Tuck Hollow

Journeyman: (Challenge me!)
-Plank Jumps (Jump feet out and in)
-Abmat Situp with SLOW Negative
-Extended Hollow

Master: (Abs of steel)
-Plank Up Downs (Go from hands to elbows)
-Hollow Rocks

Example workout: (Mixture of Levels)

-Tabata Plank Hold
-1 minute rest
-Tabata Extended Hollow
-1 minute rest
-Tabata V-Ups

Give it a go and let us know how it goes!


March 6, 2018

Mythos Family,

One of the most common questions that we have fielded since our inception is “What does the name mean?” We completely understand the confusion and to be honest, enjoy the mystery of it. The name allows us to tell a story.

When the thought of opening a fitness facility sprouted, the name was the first focus. As silly as it sounds with the challenge of fundraising, location, programming, staffing, schedule, and permitting, we intuitively knew the name was of distinct importance.

Storytelling is one of the most powerful and important parts of our lives, and something that we should fight to keep. We initially were looking at roman and greek names, having to do with courage, love, recovery, and challenge. Then, we came upon Mythos.

Mythos is defined as a set of beliefs or assumptions about something. It also has deep roots in mythology, storytelling, culture, and communities. Every individual, group, team, country, and belief system has their own mythos. We aspire to create one of our own.

-A belief that your fitness journey is something that you have ownership over.

-A belief that the way you conduct yourself in a gym reflects how you will outside of it.

-An assumption that those who are willing to fight through temporary discomfort will benefit in the long run.

-An assumption that this fitness journey should be done with a tribe, family, group of like-minded individuals.

-A value that you should be able to tell your own fitness story.

The individualization of the journey, combined with the support of the group, matched with a desire for integrity in our movements and behaviors come together to create our Mythos.

So, what about the 150?

Nobody enjoys being lost in a crowd, group, or class. Feeling like you are forgotten, alone, left out, picked last are things that everyone has felt at one time or another.

At Mythos 150, each location will be intentionally limited to 150 members. This will allows the space to stay close, intimate, and intentional. You will know the names of people in your class, they will be your neighbors, friends, and workout partners.

When a location is hitting 150, bursting at the seams, well then it is time to open another one.

So friends, that is the story of our name. We look forward to seeing all of you participate in the coming months.

February 27, 2018

Dear Mythos Family,

Welcome to your first step in a journey of something new. For the next few months I will be posting regular updates about the state of the gym, buildout, location, and of course colorful anecdotes about the adventures of starting a new business. I will also be including notes/thoughts/explanations of the vision for this facility, and for the family that I hope will inhabit it. But first, I owe it to you to explain how this began.

I was lucky to find fitness at an early age, having clear memories of training my buddies Jordan and Austin on my Dad’s bowflex at age 12. Something about understanding movement, the ways that I could change how my body looked, and the rush of pushing into new areas really hooked me. For a shy, awkward, and extremely lanky kid, being able to do these things gave me sense of confidence and self-worth that had been lacking. I had uncovered something new, a passion.

Fast forward 14 years, having been a mediocre track athlete, gym bro, bright eyed new Crossfitter, and finally coach, I arrived again at something new. The concept of ownership, of creating a space that serviced those I care about well.

Now, like most owners, this seed of a thought started in a place of frustration. I looked across the landscape of culture within functional fitness facilities and was…saddened. Coaches and owners being shitty to athletes, cliques strongly formed against new individuals or those who did not perform as well athletically, programming that caused injury, and a culture where we are supposed to one up each other in how much we DREAD the difficulty of the workout (“Man this workout is going to SUCK”).

Something in me snapped. I was over the culture, the shaming, the people being left out, the worship of heavy lifting, the comparisons. There had to be something different, something better. This is where the term Mythos came into being.

Mythos is defined as a set of beliefs or assumptions about something. So here are a few.

  1. Every individual I have ever coached has enormous athletic and mental toughness potential. They have the ability to become faster, stronger, smarter, and more resilient.
  2. Comparisons should be made to yourself, and occasionally a friendly rival who is more of a friend and support than an adversary. Someone who can lift 300 lbs has no more value to the group than the beginner who can barely lift 100. Both can contribute enormous amounts, both have a lot of room to grow.
  3. The culture of worshipping getting strong and touching a barbell daily is poisonous, and is a huge cause for high levels of injury. Getting strong is awesome. Barbell movements are effective, and will have a regular place at Mythos 150. Balance is more important. Health should be the goal.
  4. A majority of clients are just desperately trying to make an hour of fitness fit into their schedule. They don’t have time to stretch/mobilize/mash/recover outside of that hour. It is our responsibility to make time in that hour for it to happen.

The beliefs of Mythos 150 are continuing to grow and change. But I am creating a facility where each individual will be able to walk their own path towards health and fitness, a place where as a community we celebrate our collective progress and individual differents,  and where someone in their first month will be as celebrated and welcomed into social gatherings as the 5 year veterans.

I look forward to taking the next steps with you.

The journey of a thousand miles begins with one step. -Lao Tzu