**A QUICK ANNOUNCEMENT** Tomorrow’s 9:30am time slot will be cancelled.  My dad and I are making cabinets for a new home and have to go buy the wood for it.  Sorry for the inconvenience, but I wanted to get the blog out earlier than normal to give you 9:30ers a heads up.  Thanks guys and … More 9:30am Cancelled

A little programming outside the box… or maybe we mostly exist outside the box and this is really inside the box…. mind blown.   One of my favorite quotes is from Aristotle.  It says, “We are what we repeatedly do.  Excellence, then, is not an act, but a habit.”  You know something smart is being said … More Preparedness (Worth The Read… I Hope)

26th Of August Year 2020 Strength Push Press Build to a Heavy 3 Rep Conditioning AMRAP 8 9 Deadlifts @185/125 11 Toes To Bar Rest 2 Minutes AMRAP 6 5 Deadlifts @235/155 7 Box Jump Overs ***** A few may be able to blow through these weights… I will have separate loads for you!

If you’re bored on a Tuesday, check out these pics, and then come workout!  I don’t address the importance of maintenance work like specific warm ups, cool downs, and extra mobility work as often as perhaps needed, and it is needed often (especially when your body is trying to talk to you about it).  But, … More You’re A Unicorn

Last week I posted a video of the history of the Open, here is a video the Games!  The CrossFit Games is our Olympics, it is like our Superbowl.  It is what we do day in and day out, but we get to watch those that are best at it.  My sports teams are the … More The CrossFit Games

A belated, but HUGE, Happy Birthday to Melanie!!  You are such a kind and gentle soul.  Melanie is always a genuine delight.  She’ll smile at you with that contagious smile, and ask how your day was and listen.  A genuine question, not only waiting for her turn to speak, but really wants to know how … More Friday Funday, Birthday Wishes, and Of Course Youtube

I took a couple of the movements and the thoughts from Kristi O’Connell.  She is a Games athlete and Affiliate Owner of CrossFit Polaris in Columbus OH.  I continue to get ideas and learn from others and articulate it in my own way.  I feel like once you feel you know it all… you’ve lost … More Leave A Legacy

Many common misconceptions exist in our vast world of exercise science.  A lot also exists in other equally profound walks of life.  Before I was amused by the idea of being an endearing gym rat watching lives change, transition, and grow,  I wanted to become a doctor.  I think our brain is the most special, … More The Divided Brain

I was talking to several people about the Open that we look forward to every year.  We’ve spoken of some of the changes CrossFit has/is going through and now that some of the smoke has cleared, the Open is on many of our minds.  It is like our “Superbowl,” our “Olympics,” and an event I … More CrossFit Open Back In The Spring Time

Getting back to the gym. This workout makes for a good Friday. I encourage everyone to come in with an idea of what barbell movement they want to incorporate into their EMOM. The choices of the aerobic machine is also up to you. Early bird gets the worm on those, but choose from the rower, … More Back For More