For those of you that are into Crossfit, you’re well aware that we are in the midst of the Open. About two weeks before the Open started, our box changed programming and cut back on heavy lifting days so we wouldn’t be broken down at the end of the week when we had to do the Open workouts. This has produced some mixed feelings (for me…I can’t speak for others).

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Pick Up Heavy Things. Put Them Down

I like lifting heavy. Makes me want to grunt and wear a loin cloth (but I can’t afford another citation for that for 22 more months…kidding). Cutting back on heavy lifting to be in good shape for the weekend makes sense. We’ve all had those Friday and Saturday workouts where we were too spent from giving so much Monday through Thursday, which is NOT what you want if you’re competing on the weekend. I get it. Moderate volume during the week to be able to go HAM in the Open. Continue Reading…

Of course nobody has any idea what the Open 15.1 workout will look like, but it’s fun to throw out “what ifs”. I’ll throw my hat into the ring.

My guess it that it will be “The Mirror”.

The bane of our existence as Crossfitters is last year’s 14.5 with no time cap. Thrusters and burpees. Awful. It looked like this:

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How awful would it be if 15.1 was the mirror workout of this. Meaning:

3 Thrusters / 3 Burpees
6 Thrusters / 6 Burpees
9 Thrusters / 9 Burpees
12 Thrusters / 12 Burpees
15 Thrusters / 15 Burpees
18 Thrusters / 18 Burpees
21 Thrusters / 21 Burpees

The Logic

Why would this happen? The first workout of the Open is often a couplet (two paired movements). This is the worst of them all. And what better way to open the Open than just reversing the order as if it was a mirror image of the final workout of last year’s Open. Sick, huh? Well…that sounds like Dave Castro. Continue Reading…

Yesterday I did something that I never thought I’d do. In fact, it wasn’t something I’d ever thought about doing, it just kinda happened. I went to an audition for a commercial. The thought of me as a model/actor is hilarious. But hey, why not? The last year has seen me do a lot of things I never thought I’d do so why not add to the tally.

The Crossfit gym where it went down. Sprinting around those boxes was involved.

The Crossfit gym where it went down. Sprinting around those boxes was involved.

Of course everyone there looked like a fitness model except me. I looked like I was there for a Dunkin Donuts ad compared to the rest of the group. But as my friend Tina who also went said, “It doesn’t matter if I’m chosen; what matters is I walked into that gym with actors and models and still felt like a million bucks!”

While we weren’t given any details other than Reebok is looking for CrossFitters and runners, I’m sure the ad is part of their new Be More Human campaign. It’s marketing genius. Regular people, not professional athletes, working out to be better at life, not just fitness. It’s about why we grind day in and day out. Most of us will never be elite athletes but we want to be healthier, more capable, and generally better humans. Continue Reading…

Why You Deserve To Fail

February 10, 2015 — 3 Comments

Failing sucks. Raise your hand if you plan to fail at something today. Consciously or unconsciously, you probably go out of your way to avoid failure. Somewhere in our development we learned that it’s a bad thing. Forget everything you know and let’s find out why that’s a blatant lie.

Flickr image by Celestine Chua

Flickr image by Celestine Chua

Fear of Failure

Fear is the biggest reason we avoid failure, which isn’t always a bad thing. Fear tells me not to walk a tightrope across the Grand Canyon. That’s a rational fear because the consequences of failure are significant, whereas the payoff is negligible. Fear becomes a bad thing when we allow it to hold us back from trying things that we’re interested in. Continue Reading…

Most of us reach the point where we wonder why we do what we do. Why do we spend so much of our limited free time and energy exercising? It’s time away from our families and tending to the numerous responsibilities of daily life. Reebok is about to launch a new initiative that aims to help us answer these questions. Here is one of their latest videos (which was also the 1st commercial during the Superbowl yesterday).

 

There was an article recently in Boxlife Magazine titled “9 Odd Things That Happen When You Start Crossfit“. Everyone of them is true, but I particularly like the first one: Your fitness goals will change. Continue Reading…

Today is January 9th, so if you made a resolution to get fit, you may actually still be on track. If so, keep going. If not, get on it NOW! You still have 97.5% of the year left. I started about this time last year (“Why I Started Crossfit”). My first Elements class (On-Ramp, whatever your Crossfit Box calls it) was on January 7th, so Wednesday was my one year anniversary. What a year it has been. The day before, on day 365, I completed my 150th workout!

Flickr image by Runar Eilertsen

Flickr image by Runar Eilertsen

I seriously doubted my ability to stay with it. I’d tried countless times before and never made it more than six weeks. The last year was supposed to be about weight loss. In retrospect, that became the secondary theme. If I had to pick a word to describe the past year, it would be “knowledge”. Here are a few of the things I learned.

The Number One Goal

Continue Reading…

One of the hottest gift this Christmas is the Fitbit. Earlier in the year I spent 30 days using a Fitbit Flex with Crossfit and wrote a review. If you recently got your new Fitbit, or are considering one, check out that review here.

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What a difference a year can make! I thought I had my mind around how I needed to eat to achieve my goals, but the last 12 months have been a learning experience. If I only knew then what I know now!

Flickr image by oklanica

Flickr image by oklanica

The problem is, if you’d have tried to tell me back then, I’d have dismissed you. Only experience could show me how much diet can affect performance. My best lessons have been learned by accident. That’s probably how it needed to happen.

Before cleaning up my diet, I lived on fast food, soft drinks, and high carb foods. As you’d expect, losing weight meant giving most of that up and working out regularly. While that path got me to a point, I’m not sure I’d go the same route again if I was to start all over. However, like I said before, I probably wouldn’t have listened if you told me what I’m about to share.
Continue Reading…

Is It Okay To Cheat?

December 22, 2014 — Leave a comment

One of the questions I get regularly is, “When is your cheat day”? My honest answer is, “Whenever I want”! I know a lot of people on a “diet” schedule a cheat day once per week. I don’t. I know, sounds self-righteous. Stay with me here.

Flickr image by Matt Hinsta

Flickr image by Matt Hinsta

My logic is simple: If I schedule a cheat day each week, I will eat bad one day every week. That is counterproductive to my goals so why would I do that? I know the answer is because it helps you stay on your diet the other six days knowing that a cheat day is coming up. Bull. Continue Reading…

You’ve made the decision to get in shape and made the commitment we discussed previously. Now it’s time to get started. Day one is the easy part, it’s the days after when it becomes more difficult to stay with it. Here are some tips on what you should focus on during your first 90 days.

Flickr image by  oklanica

Flickr image by oklanica

Build a Foundation

The natural temptation is to jump in and go all out on day one. I’m not saying you shouldn’t push yourself from the start, but there are right and wrong ways to go about it. We aren’t running a sprint here. The first 90 days are about building a strong foundation that will support the rest of your journey. Think tortoise and the hare… Continue Reading…