CALL IT A COMEBACK

HOW TO GET BACK IN THE ROUTINE AFTER TIME OFF Comeback stories make the most inspirational, memorable, stories. And the truth is that most great success stories have painful, sometimes even tragic failure, prior to being the awesome stories of triumph that inspire the masses. Maybe you have heard that Michael Jordan started his career in high school as a 5’10’ freshman who was cut from the team. Or that Bill Gate’s first attempt in the technology business never even […]

Calories vs. Macros Basics

At some point in your life, you’ve tried counting your calories, right? If not, I imagine you’re among the .01%. 😜 What I mean by “counting calories” is having a set number of calories you aim to eat each day.  With the calories in calories out equation, you’ll eat fewer calories than you burn to lose weight and more calories than you burn to gain.  The problem with this system is that it doesn’t take into account where those calories […]

When to Gear Up

To use gear or not to gear? That is the question. THE EARLY DAYS In the early days of CrossFit, there were no nike metcons, no reebok nano’s, no romaleo weightlifters, knee sleeves… you get the picture. People wore Asics and New Balance Minimus shoes (I still have mine), there was no market for gear. As the sport grew so did the industry for workout gear. Now, it is hard to imagine training without our favorite knee sleeves, belt, wrist […]

Stress & Food

The intense over-stimulation of our fear response during this Covid-19 pandemic has us all on heightened alert.  It’s elevated not only our anxiety, but our emotional response overall.  Small conflicts seem much larger now.  Normal relationship tension has become intolerable.  Minor business problems and operational stresses feel like logistical and economic nightmares.   What do we do with all the extra anxiety, stress, and worry?  If you’re like most Americans you turn to food, food, and more food for comfort, with little […]

What Makes The Workout Work?

When I first started CrossFit back in 2011, I thought I HAD to do the workouts as written on the whiteboard, so much so that most times I did things that I probably wasn’t ready for, and I skipped ahead in a lot of the movements. I took for granted my athletic background and quick learning skills, buuuut, in hindsight I wish I had started out a lot slower. Although, at the same time, my experiences have helped me become […]

3.16.20

Monday, March 16, 2020 “Champions don’t blame the tools they’ve been given. Champions sharpen them.” WORKOUT OF THE DAY “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time:21 Power Snatches (115/85)5 Rounds of “Mary”21 Overhead Squats (115/85)5 Rounds of “Chest to bar Cindy”21 Squat Snatches (115/85) “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time: 21 Power Snatches (95/65)5 Rounds of “Cindy”21 Overhead Squats […]

How To Get That STINK Out of Gym Clothes

We need to talk about something that may be a little embarrassing for some, but is very common for many. A lot of you know what I’m talking about… Not all of you, but many… That smell… That STANK in our gym clothes that makes us gag! It’s like a team of teenage boys used your t-shirt to wipe their sweaty armpits after playing on a hot summer day. Uuuuugh! Okay, so how do we get rid of that stench?! […]

3.15.20

This is the heading “Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus WORKOUT OF THE DAY “DOuble Dutch” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups […]

3.14.20

Saturday, March 14, 2020 “Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln WORKOUT OF THE DAY “goodtime” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105

03.13.20

Friday, March 13, 2020 “”The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson WORKOUT OF THE DAY “Power Wash” Front SquatOn the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the 2:00): 1 Rep @ 86%Set 3 (On the 4:00): 3 Reps @ 80%Set 4 (On the 6:00): 1 Rep @ 89%Set 5 (On the 8:00): 3 Reps @ 80%Set 6 (On the 10:00): […]