It all started from a friend, a colleague, a peer . . .
From being bored with the same routine, from plateauing time and time again . . .
I wanted to get healthy, I wanted people around me who cared . . .

They called it constantly varied, functional movements, executed at high intensity . . .

It's about taking the first step -

It's called CrossFit and I friggin' love it!

Friday, December 31, 2010

A New Years Wish

If I could have everyone set their goals in CrossFit and share them with me, that would be a start.  New Years is two-fold, everyone talks about what will happen next year, but what about the reflection of this past year?  Did you attain the goals that you strive so hard for?  Did they fall by the wayside as you found something else to work on, forgetting what you originally set forth to do?  It's okay to reflect on the past, the past is not something you wish to stay in, but as long as the lesson you take makes for a better future, by all means ruminate.

Wednesday, December 29, 2010

First Time For Everything

So I was pretty consistent with my posts, expressing my thoughts regarding athletes and delving into the human mind somewhat.  I personally believe that athletic potential is somewhat hindered by the mind and I constantly push the threshold in the people I coach day in and day out.  I know that I have been somewhat aloof as of late, my apologies.  Sometimes the priorities that we have in life take away from our ability to produce. . .

Monday, December 20, 2010

It Happens To Us Too

Last week I came into the box, I hadn’t been paying too much attention to the workout programming that I was following, and I went about as if it was just another day at the box. . . it wasn’t and I wasn’t mentally prepared for what was in store that evening. . .

Thursday, December 16, 2010

Two Types of Rest Days

Three days on, 1 day off - a recipe for success!  But behind that 1 day off lies something that is no doubt a topic of discussion for many people.  You could just sit back and relax, maybe throw on a movie like Every Second Counts, and just get motivated for your next three day foray into beating the stuffing out of yourself or you can do an active rest day and do something you haven't tried or something that you regularly do - let's look at this a little further shall we . . . .

Wednesday, December 15, 2010

I Wish I Could

You watch members performing a workout, you see videos day in and day out of accomplishments that seem unbelievable.  You stare intently as another
athlete finishes another workout - Rx/ Non-Rx and the only thoughts going through your head are, "How do they do that?"  Your eyes don't blink,
because dare you to miss that one thing that may help you get to where they are.

It wasn't always this way for them and even though they may make it look easy, it isn't.

Monday, December 13, 2010

Recovery, Recovery

As we head into what has become somewhat of a tradition in our box, lovingly known as the "12 Pains of Christmas" and "Hellweek", I want to stress to everyone the importance of recovery.  It's great to want to do all 12 days, trust me, I am guilty, but do as I say, not as I do. . .

Thursday, December 9, 2010

No Longer a Beginner

Remember those first couple of weeks?  You were so inquisitive, like a puppy nosing around into everything they see.  Distracted by one thing after another.  You were so eager to just get it that it became your job to almost appear obtrusive without crossing the line . . .A few weeks/months roll by . . .

And then it all changes . . .

Wednesday, December 8, 2010


Something to go with CrossFit Relentless's first CrossFit Competition. . . and every other CrossFit competition that is available to you as an athlete.

Do you know what it means to compete?

Compete - To strive against another or others to attain a goal, such as an advantage or a victory

In other words: contend, fight, rival, vie, challenge, struggle, contest, strive, pit yourself against someone other than yourself - or can you fight against yourself?

Tuesday, December 7, 2010

I Was Scared

Pushed out of a comfort zone perhaps?  It's not just CrossFit you know, it's life as well.  Things didn't go as planned last night.  No, it didn't have anything to do with CrossFit or anything in the box, cause things actually went really well there.  Just stuff, not anything I care to mention, but suffice it to say that it affected me enough to cause a disturbance in my pattern. . .

So what on earth does this have to with CrossFit?

Friday, December 3, 2010

I Missed Getting To The Box!

I couldn't think about what I wanted to do.  Once in awhile, we are charged with working out on our own.  Now sure, some of you who read this are seasoned crossfitter's.  But, if you follow the mainsite, even today's WOD raises some eyebrows in regards to being able to perform all these movements:

Thursday, December 2, 2010

I Can Take Care of Myself. . .

I know you can - and I want to help you take even better care of yourself.  This isn't about nutrition, sleep, or hygiene.  This is about the stuff that will help you take care of yourself at the gym and possibly at life, no wait, definitely at life.

Wednesday, December 1, 2010

A Little Sweat

Did you ever notice how a workout posted on a whiteboard can look like an eternity - but only last an hour. . . or less?  And sometimes, you can sweat a lot or not sweat at all. . .

Tuesday, November 30, 2010

My New PR

First off:

Did you ever really think it wasn't possible?

There is no way to truly express the joy and satisfaction that I saw in many faces last night.  The very interesting expressions were the ones where the person did not know the weight that they were lifting, and all of a sudden, the weight was pressed up (Strict Press), picked up (Deadlift), or Back-squatted - and then they found out.  The look of awe on some faces showed the pride people had in each other, themselves, and the encouragement this place (CrossFit Relentless) has.  What a phenomenal beginning. . .

Monday, November 29, 2010


So those goals that I have written about before are now on a paper / your computer right?  You shared them with a friend, a loved one, a Coach, a fellow athlete/peer, so that you can start creating some accountability for yourself right?  What did you do yesterday to get yourself further to that goal?  Oh wait, it was the 28th of November, 3 days after Thanksgiving and you were still eating leftovers, no worries, let's get back on track. . . it's Monday

Wednesday, November 24, 2010

The Transformation

No, we aren't talking about The Fly from 1986 with Jeff Goldblum.  CrossFit isn't going to stick you in a metal tank and try to transport you to another tank in what was known back in the 80's as "matter transportation".  Today is more like the Monarch Butterfly Life Cycle.  Do you remember that?  It's referenced all the time to show huge changes in life. . .

Tuesday, November 23, 2010

It's What You Make It

The one thing that has always stuck in my mind regarding workouts, any workout, is the 1 workout where someone always says before they start it. . .

"That doesn't look so bad. . ."

Sunday, November 21, 2010

A Little Bit About My Gym

Do you remember when you bought your first car? 

That car spoke to you, it enticed you with it's color, the smooth lines reminded you of the most beautiful scene in the world.  The interior decor was exactly to your liking, whether it had wood trim or a carbon fiber dash, it was so comfortable when you got in the driver's seat, it fit just right.  The plush leather (or cloth, or vinyl) wrapped itself around you and you felt comfortable.

Oh, you thought this was a blog about your car?  Think again. . .

Saturday, November 20, 2010

Maybe It Was 20 Reps

CrossFit institutes a required range of motion for each of it's movements, for Squats, it happens to be hip crease below knee, and then standing with an open hip in the upright position. So, a Tabata Workout for example, is 8 rounds of 20 seconds on and 10 seconds off. The least amount of reps amongst the 8 rounds is the athlete's score. . .

Wednesday, November 17, 2010

My Push Out of Comfort

I am an evening CrossFitter, once that clock gets past noon, I am good to go!  I like my routine, it makes my day feel complete, I work, I WOD, I coach or. . .  I work, I coach, and I WOD. . .

Now, some of you, WOD, then work, it makes you start your day off with so much energy.  The anxiousness of the WOD doesn't build up, cause you are going straight to the box, you don't even have facebook comments to lend you an idea of how much the WOD may suck. . ..

The Second Day

Ugh, remember that feeling?

The workout is done, you're exhausted, the last thing you want to do is stretch.  Your body aches in ways in which you've never known.  It's hard to muster the "Thank you" as you walk out the door, you go to get in your car, but have trouble getting the key to the ignition to turn it over (and for those of you with the really nice cars - it's hard to push the button to start it).  It feels like a second workout to turn the key and hold onto the wheel.  Your legs hurt as you try and press down the gas.  Thankfully some of you don't have a clutch to worry about.  The gas and the brake are hard enough.  Getting home was difficult, all you wanna do is lie down and go to bed. . .

Tuesday, November 16, 2010

A Recipe for Change

What does it take to workout?

1 cup of motivation - Gotta get to the gym
1 cup of determination - Gotta get through whatever is on the whiteboard
1/3 cup of inspiration - Why are you doing it?
1 barbell - 45 lb or 15 lb, they are both cruel
A dash of weights - Face it, your tastes are different than someone else, season to taste

Read on . . .

Sunday, November 14, 2010

Stick to the Basics (Part III)

In Stick To The Basics, we talked about technique, consistency, and intensity.  In Stick to the Basics (Part II) we talked about writing it all down.   I would like to expound a little more on the basics today. . .

Saturday, November 13, 2010

So goals. . how to get there . . .(Part 1)

It was really funny in my eyes.  I have a twin brother (seriously) who is about 4-5 inches shorter than me (seriously) and about 60-70 lbs lighter than me (seriously).  We're sitting at a restaurant tonight when we got on this conversation regarding lifestyle choices, diet, and exercise.  Now he's not a Crossfitter, he could truly care less if he worked out, but he does his morning routine, and is not completely sedentary in life.  He is very careful about what he consumes and, in my eyes more importantly, how much he consumes.  He eats relatively clean, but has weighed the same for so many years, somwhere during the midst of this conversation we started talking about dedication. . .

Friday, November 12, 2010

A little bit about goals

I haven't seen some of the people that I started Crossfitting with for a long time, but last night I got the opportunity to do so.  A couple of the young ladies were powercleaning some weight, going for PR's, I am unaware whether or not they had already worked out.  One of them looked at me and said she was going to "get her PR tonight", such conviction and determination, you would have thought she was going to tell me that she would kill for it . . .

Thursday, November 11, 2010

Veteran's Day

I don't want to be like everyone else, but as a prior military member, with friends in the past who were in the military, friends currently in the military, with two brother's who were in the military, with a grandfather who was in the military, and having coached military members, I think its my duty now as a CrossFit coach and athlete to show some remembrance to today Veteran's Day - November 11, 2010. . .

Wednesday, November 10, 2010

It's About My Shirt

I have a lot of t-shirts and my t-shirts define me.  They define my style, whether they are v-neck, low v-neck, rounded, short sleeve polo's, an A-shirt, tanktop, crewneck, or squareneck (Old Navy, Old Navy, Old Navy Performance Fleece. . .), so what on earth does that have to do with CrossFit?  Read on . . .

Tuesday, November 9, 2010

I am the weight

A black composite rubber 45 lb rogue bumper plate. . . idly resting on the ground. . .chalk outlines the hand prints that were just there minutes before.  It had no intent of malice, nor good will, it doesn't care if you can pick it up, and it doesn't care if it hurts you. . . let me tell you more. . .

Monday, November 8, 2010

But I Want to Talk about CrossFit

We are all guilty, at one time or another, of talking way too much about CrossFit, what on earth is going on?  Your friends, your family, your co-workers, they all think you are crazy!  The funny thing, you talk about it more and more, as time goes on - it gets worse and you know what?  It's infectious . . . let's talk about the cure . . .

Sunday, November 7, 2010

It Started With a Thought

So I started writing this article in response to some facebook posts I have seen and the recent conversations I had heard about CrossFit from members at our gym, this was last Thursday . .

Saturday, November 6, 2010

The Inspiration!

Well, its about 12:30am on Saturday morning. . .the evening hour is very cool, the ground still moist as the dew drops cling to pavement and grass alike, and in roughly 6 hrs and 30 mins, Natick, Massachusetts will be one loud friggin place, you might be wondering why . . .

Thursday, November 4, 2010

CrossFit Ironwill

Part of this blog is to share my experiences; as a Coach and an Athlete.  I have the pleasure of sharing my experience of going to other CrossFit gyms too, I think that it is now a good time to share. . . .  and if you get the time, as most of you who read this are in Connecticut, swing by and say hello, our neighbors to the North aren't that far away . . . .

Wednesday, November 3, 2010

The Community - My Community

It's not too often that people can claim that the gym they are from, the place that they work, or even the neighborhood that they live in, are really that much of a "community" in a family sense.

Webster's Dictionary defines community as:
 - a social group of any size whose members reside in a specific locality, share government, and often have a common cultural and historical heritage.

- a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists (usually prec. by the )

Community in this sense appears to just have a "something" in common, CrossFit, our box, our gym, our lifestyle - goes a bit more than beyond that; let me explain a few things. . .

Tuesday, November 2, 2010

It's Called Feedback

Your day can go a couple different ways -

You show up for class a little early, maybe you warm-up a little. . .

You show up for class a little early, maybe you chit-chat and talk up a friend or a coach. . . .

You show up for class a little early, maybe you work on a specific movement . . .

You show up just in time, breathing a huge sigh of relief . . .

Sunday, October 31, 2010

My Costume . . .

Halloween is over, it's Sunday evening and by now, most of the kiddies are asleep, time to release a revelation about this evening.

Thursday, October 28, 2010

A Sad Day

It will not be too long before the first gym that I started actually doing CrossFit decides to close it's doors.  So, the story goes a little something like this:

Back in 2007, a military friend of mine told me about CrossFit.  It is a similar story shared by 1,000's of CrossFitter's everywhere. . . . I looked it up online, and thought, "Meh, I can do that. ."  

Tuesday, October 26, 2010

Stick to the Basics (Part II)

I have been gone for 5 days, I traveled from this wee little state called Connecticut and traveled to one of a few hulking giant states known as California.  I didn't get too much of an opportunity to CrossFit.  Actually, the only thing I did even remotely close to that was:

Wednesday, October 20, 2010

Stick To The Basics

Any on-ramp program associated with CrossFit talks about it.  The basics, the fundamental movements that will allow an athlete to excel.  We want to start with Technique, work with the athlete to perform with Consistency, and provide the motivation and support to perform with Intensity

Tuesday, October 19, 2010

It's Time to Take Charge

"Men's best successes come after their disappointments"
- Henry Ward Beecher

It's really hard to take the first step, just based on some situations:

when something is unfamiliar. . .
when something is considered difficult. . . .
when you are challenged. . .
when you doubt. . . .
when you are alone. . .

Monday, October 18, 2010

Rest Day Blues

I had my rest day today :(  So I started to think, is a rest day an actual rest day?  If I go through the motions of specific movements that I need to work on, will it benefit me in anyway?  If I do a little online research through none other than the CrossFit Journal (, or different expert websites on Gymnastics, Olympic Lifting, Kettlebells, etc, won't I get better?  Can't I make the athlete's I coach better?

Of course!

Sunday, October 17, 2010

I Won't And I Can't

I Won’t shouldn’t be taken lightly here.  I Won’t belongs in particular categories here at CrossFit.  It belongs to areas such as:

I Won’t leave weights around when I am lifting - safety
I Won’t leave when someone else is still finishing the workout – teamwork
I Won’t give up on a workout – confidence

Never should it ever be – “I won’t do this workout”