What if you stopped going outside?

Oh, man, I need to get up and walk around more! Other than my hips getting too tight and impacting my ability to do simple things like squatting…it is Killing me!

What makes CrossFit so great

There are many reasons that I love CrossFit. The first being that it has given me my life – it has given me the health that allows me to chase after my four year old boy and not get tired after two minutes. It allows me to play on the playground with him. It allows me to chase him up and down the street on his bicycle. It will allow me to keep up with him on the baseball field, basketball court, in gymnastics or whatever he might choose to do with his life. If he chooses to play a musical instrument (doubtful knowing the complete void of musical ability in my family) it will allow me to stand taller and cheer louder than the other parents when he does whatever it is you do to get a cheer when playing the tuba.

But what about the Games? What about the elite athletes? What makes the SPORT of CrossFit so great? The fact that you know exactly what those athletes are going through when they compete. Sure you know what it’s like to hit a baseball, but do you know what it takes to hit a baseball traveling 100mph? Probably not. Do you know what it’s like to hit a free throw in front of 35,000 screaming fans? Probably not. Do you know what it feels like to hit a putt with over a million dollars on the line? Doubtful. But you know what it’s like to do Fran.

I admit; as the Games get bigger the gap between what it is like to do CrossFit and compete at the Games level is widening the difference between what goes on in the vast majority of CrossFit boxes around the globe and what occurs in Carson, California. But then you watch a video like this:

Voboril and Akinwale and other athletes that balance their work lives with their competitive CrossFit lives is just so awesome. They have a chance to make a LOT of money doing CrossFit, but they know that when it is broken down that CrossFit is just being really good at exercising. Voboril loves to teach kids and knows how much bigger impact on the world she can make if she can be a good teacher. CrossFit takes a backseat, yet she still can compete at the highest level.

So great.

Hotshots 19 – donate

At the CrossFit box I coach at and workout at we have a member of a hotshots team. I don’t have to tell you much other than he is a very brave individual. Wouldn’t you have to be to fight fires? Much less fighting wild fires? Anyone who risks their life for the great good is a hero – firefighters, police officers, military personnel.

CrossFit is known for putting together fundraisers for the community. Whether it is raising money for kids with cancer (CrossFit for Hope) or for a police officer who lost her life breaking up a gang fight (Celena Hollis) or for the families of firefighters who lost their lives protecting the rest of us. On August 31st we will be working out in memory of the 19 hotshots who lost their lives in Arizona. If you would like to donate even $20 it is appreciated.

I know many people workout to hero WODs and think that giving effort during the WOD is something worthwhile, no matter how less significant, to what the hero gave up for our country and I think that is kind of ridiculous. Sort of along the same lines as when an athlete says he and his teammates went to war during a game. Bullshit. Playing a football game or working out is nothing, not even remotely close, to what these brave individuals do for us.

With that being said I will give it my all on the 31st and pray for all firefighters during the WOD. It isn’t even close to reciprocating what they give to us, but it is all I can do. I guess. I know I am not brave enough to fight fires next to them…

If you would like to donate to the families of the 19 hotshots who lost their lives in Arizona, click here.


Ack! Look what someone eats at work

I work at a place where the vast majority, has to be 90% or more, are “IT Folks”. The place I work does all of their business online. This makes for a great casual environment where jeans are allowed everyday and if you are lucky enough, heck, you can wear shorts, sandals and a hat to work if you like. Myself, as a manager, that’s not for me.

Of course, working for an IT company you get a lot of “IT Folks”…people who love to sit in front of a computer all the time eating pretzels and drinking Pepsi (or some version or combination resembling that). This isn’t to say everyone here is out of shape. There are some plenty fit folks who use the trails and 24 Hour Fitness near here. There is one guy who is doing strongman stuff and working towards a 400 pound bench, another is a vegetarian who runs a lot and another is a Yoga nut. While none of those are for me it is nice to see people being active and doing something to benefit their health. No matter how much I disagree with a lot of lengthy runs. But there are also quite a few guys/gals who could easily stand to lose a few hundred pounds. Some of them have trouble walking, breathe real heavy and I got to believe are miserable.

Today I open up the freezer at work and see this:


I looked at each box and that is over 3,000 calories in four boxes. I was actually really surprised that two of the boxes was only 600 calories each. The one on the far left is nearly 1,000 calories.

Check out the ingredients in these things….it certainly isn’t food….


And that is one of the 600 calorie boxes.

So gross…

A couple of good links

Robb Wolfe is on his game today with a couple of good links posted on Facebook. If you don’t follow him on Facebook, you should! And if you still don’t want to, here they are:

Is Eating Paleo too Expensive?

First of, the author is pretty darn funny and that alone makes for a good read. Second the picture have some pretty good quotes, like, “If you are worth a million bucks why are you ordering off of the dollar menu?”. Third, she is dead on.

I am fortunate enough to make a decent living where I can afford to purchase an entire grass fed/grass finished, free range cow to stock my freezer, but many are not. There are options to eating Paleo. Sure cage free, no GMO eggs are by far ideal, but if you need to save a few bucks buy the cheaper eggs and buy a lot of them. That is still a much better option than Wendy’s.

It’s your health, prioritize it.

The second article is about kipping and why/when it should be coached.

This is something we DEFINITELY need to work on at my gym. All too often we throw a beginner into a more complicated movement, like kipping, just so they can get “progress faster” and get their first pullup. But in the end is that a bad thing? Are we doing our athletes more harm than good? Just like I wouldn’t expect anyone to get a muscle-up without being able to do a chest to bar pullup or don’t ask anyone to do a push jerk without showing me they can do a push press successfully, the same should happen for the pullup.

It’s something to chew on, for sure.