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!

Wednesday, December 14, 2011

A Way

There are a thousand ways to do a million things, a very broad, general statement that transcends multiple avenues and hobbies in life.  But since it's been such a long time since I have written - I guess I need to explain what this means. . .

Wednesday, November 9, 2011

What Do I Have To Do Today?!?!?

Your crazy - run a ton, lift a lot - this is an every day occurrence and it makes us feel good.

Not for time, but for weight.

Not for time, but for technique.

Wednesday, October 26, 2011

Downward Dog

Reflective, calming and better for you than you think.  Stretching, before and after a workout, can provide numerous benefits that transcend just your performance.  Being a supple leopard doesn't come overnight, it's pretty similar to mastering olympic lifting, it takes a lot of patience and practice.

Tuesday, October 25, 2011

Autobots, ENGAGE!

Halloween is coming up, and in the past I spoke about My Costume, which was one of my favorite posts that I have written besides Angels and Demons . . . and this one is cooking up to be something of an intriguing mental picture. . .

Thursday, October 20, 2011

Hakuna Matata

Hakuna Matata! What a wonderful phrase

Hakuna Matata! Ain't no passing craze

It means no worries for the rest of your days

It's our problem-free philosophy

Wednesday, October 19, 2011

When In Rome

Welcome to a CrossFit gym, after the last couple of weeks I have seen a lot of new folks coming in and it is intriguing to see the folks who have just started, been here awhile, and those that have been here since the beginning react to new folks coming to check out the box. . .

Tuesday, October 18, 2011

Reap What We Sow

Yeah, that's an old saying that hasn't been used in quite some time.  If you would like to participate read on . . .

Thursday, October 13, 2011

Mental Bifurcation

Bifurcation means the splitting of a main body into two parts - and guess what?  It's a mental thing in our little world of CrossFit.  However, as usual it not only applies to CrossFit.  Sure we would like to keep the same mental focus at all times.  But whenever we are faced with a task our mindset starts to wander . . .

Wednesday, October 12, 2011

Taking On the Champ

It's funny when you work out alone - all these thoughts run through your head as you grudgingly get through the work - the helpless feeling you may or may not get in your stomach as you open your ears more to beckon in the sounds of anything other than your own breathing.  Last night I was doing work - but there was no way I was alone . . .

Tuesday, October 11, 2011

Someone to Look Up To

When we were younger, we always had the role model/hero.  Sure it could have been our father's, mother's, brother's or sister's, but what I want to speak to is what goes beyond that.  As a child, new to a sport, we would most likely watch whatever sport we were interested in and there they were, our "idol/hero" was on TV, the opportunity to meet them ever in life slim at best . . .

Tuesday, October 4, 2011

PVC vs Metal

You can't say that this blog is mostly about opinion and theory, because there are a slew of facts dispersed throughout the 100+ posts that are within this site.  That being said, I would like to highlight a few facts that we should keep in mind . . .

Wednesday, September 28, 2011


We used to sit on the couch, turn on the TV, open a bag of chips (or whatever your guilty pleasure was), down a 2-liter of bubbly Coca-Cola, and veg.  You know the vegetative state - mindlessness, eyes glued to the 'tube, a slight glaze consistent with boredom, and the smell of whatever your eating permeating the air around you. 

Tuesday, September 27, 2011

A Checklist For Success

Go figure that I can't figure out exactly what to write because so much is going on. . .

A lot of folks that I Coach recently finished the Rugged Maniac in Southwick, MA, awesome job!!

The Garage Games finished this past weekend and the results are posted. . .

The Beast of the East is coming soon - more to come on that. . . .

Thursday, September 22, 2011

Dual Personality

Thinking of all the things that could go wrong, the anxiety that may build up to the point where you don't even try, a steel reserve of strength that is squandered on the mere thought that whatever might need to be done, cannot be done. . .

Tuesday, September 20, 2011

A Little Focus . .

The psychological game that CrossFit plays, the lifting that you may do, or just the daily tolls of working and living - a little focus goes a long way.  Breathing helps, whatever preparatory means you have prior to your workouts, whatever you do to clear your mind and get on the ball. 

Wednesday, September 14, 2011


So I never did indicate in yesterday's blog exactly what ADL's stood for - in that regard, my apologies upfront.  ADL's stand for Activities of Daily Living and although that topic is ripe for talking about, I don't mind being optimistic and changing my tune for the better today.

Tuesday, September 13, 2011

The Challenge

It's been far too long since I have written, therefore, I decided to get right back into it here and now . . .

Wednesday, August 31, 2011

. . . And the Seven Dwarfs

Last night I had a spark of creativity.  Well, this little bug wouldn't let go and as I instructed class after class there was a noticeable trend developing.  As I paused for a moment of reflection I thought about Disney movies, and only one little tale popped into my head, and one character from another movie . . .

Tuesday, August 30, 2011


It was almost quiet, too quiet.  Anxiousness flooded the area, barbells remained still, legs began to twitch and thoughts fluttered through the mind - a moment of clarity, only to be distilled by the pondering of "what ifs" and "can I". . .

Wednesday, August 24, 2011

It Seems Like So Much More

Alright, this topic has been coming up more and more frequently, percolating through my mind like a fresh cup of coffee, and wouldn't you know it - a hot cup of java is waiting below. . .

Tuesday, August 23, 2011

When It Clicks

If something is extremely hard to learn - for example, high school math (and if it was easy for you, just go with the analogy), you would practice and practice - and then be tested on it, anything to verify that you know the method inside and out . . . .

Thursday, August 18, 2011

To Rest or Carry On

It's always after the fight that we can look back and determine what has happened - as the saying goes - hindsight is 20/20 . . ..

Wednesday, August 17, 2011

If Its On The WhiteBoard

I think I can say with a certain air of confidence that if something is written for a workout, chances are that most folks are going to try and do it as close to what it says . . .

Tuesday, August 16, 2011


To defy -
1)  Openly resist or refuse to obey
2)  (of a thing) Make (an action or quality) almost impossible

Thursday, August 11, 2011

Getting Prepped. . . . err. . .Pumped

There is a direct correlation between CrossFit, Olympic Lifting and Sumo wrestling - trust me, this isn't much of a stretch if you've watched a Sumo match recently. . .

Wednesday, August 10, 2011

To Doubt Oneself

Doubting yourself leads you down such a dismal path, think of it as walking in the street through  the pouring rain, with wet shoes, over-sized clothes, and to top it all off, a 18 wheeler splashes you with crap from a huge puddle on the side of the road. . . 

Thursday, August 4, 2011


I didn't realize that it was so important to achieve my goals for such a long time, it was always important for me to enjoy what I was doing and if something happened to come about because of that, I was content.

Wednesday, August 3, 2011

When It Gets Rough

We all have our differences when things get rough, and it's always known that it's how you deal when things happen to go that way . . .

Wednesday, July 27, 2011


You know that point, when everything that has gone wrong - will go wrong, and Murphy's Law decides to throw another piece of crappolla into the mix . . .

Tuesday, July 26, 2011

Different Levels

At any gym or workout facility, there are always different levels of individuals doing workouts.  I am always floored by the potential that every athlete shows - because to the individual it isn't about what everyone else is doing, it is about what they are doing

Wednesday, July 20, 2011

The Adventures of Coming Back

Leaving is hard enough, but coming back can be absolutely brutal.  Whether it's CrossFit, work, or a lifestyle that one becomes accustomed to; once it gets a shake-up, your head needs to get back in the game quickly to pick up where you left off. . . 

Wednesday, July 6, 2011

Wednesday, June 29, 2011

Don't Play To Your Strengths

They are always there, but just cause you are good at it, doesn't mean you do it all the time. . .

Tuesday, June 28, 2011

Angels and Demons

It's a chance to get away from the everyday, a chance to move past your comfort zone, it's addictive like crack. . .

Thursday, June 23, 2011

Welcoming Party

Welcome to CrossFit Relentless, my name is Tony, what can I do for you today?

Wednesday, June 22, 2011

Give Me More

As of this date, this is the most common expression one has expressed after finishing their workout. . .

Tuesday, June 21, 2011

Thursday, June 16, 2011

Focus On the Prize

There is no difference between the competition and the practice - or so most would like to think. . .

Wednesday, June 15, 2011

It's Starting to Become the Norm

Again, a night of firsts. . . and if I didn't mention your name, don't worry, you know you did well tonight, because everyone did. . .

Tuesday, June 14, 2011

amat victoria curam

Now he's speaking Latin and I just learned CrossFit. . . time to expand your mind for a moment. . .

Thursday, June 9, 2011

Helping Others

As you may now understand, this "cult" called CrossFit does a little more than just workout

Wednesday, June 8, 2011


You know the point at which you can look at the whiteboard, look at yourself, and say "I am winning". . .

Tuesday, June 7, 2011

Patience Required

It never takes a minute to become a expert, it takes a lifetime of failures, accomplishments, mistakes and near triumphs. . .

Thursday, June 2, 2011

Did You Work Hard?

This isn't where I ask you the question, this is where you ask you the question. . .

Wednesday, June 1, 2011

Thursday, May 26, 2011

Coming Together

In families, it is most often referred to as "a family reunion". . .

Wednesday, May 25, 2011

A Night of Firsts

You know those nights and if you haven't experienced it, just ask one of three people who came last night who left with a story to tell. . .

Monday, May 23, 2011

Musings (part 2)

What were you doing before CrossFit?  Before getting back to being active?

Thursday, May 19, 2011

The Finale

Ever wonder what all the hard work is for?  This is what happens when you let your brother get creative. . .

Wednesday, May 18, 2011

Technique is Calling. . .

Stretching is on hold and after a night of what must have felt like getting thrashed, there appears to be much to reflect on . . .

Tuesday, May 17, 2011

Musings (part 1)

A break from Coaching has left me in quite a mood, sometimes I wonder what would happen if. . .

Thursday, May 12, 2011

Goal Achieved?

For those of you that hear about people's goals, here is a little snippet of what can occur with a little persistency. . .

Wednesday, May 11, 2011


I think as a Coach one of our responsibilities is to give you the truth all the time. . .

Tuesday, May 10, 2011


I felt like yesterday, more than any other day, that it had been a long time since I had written.  "Musings," I kept telling myself, "will get you nowhere."  The same happens to hold true of working out, just because you think about it, doesn't mean anything is actually happening. . .

Thursday, May 5, 2011

Wise Words

“The weak can never forgive. Forgiveness is the attribute of the strong.”
- Mahatma Gandhi

Wednesday, May 4, 2011

A Little Background (part 1)

Ambiguity - a term that is supposed to be related to writing and math. . .

an unclear, indefinite, or equivocal word, expression, meaning, etc

Tuesday, May 3, 2011

People Have Been Talkin'. . . .

Addressing a concern is difficult when there are so many places from which it comes.  My experiences aren't only in a CrossFit atmosphere because I hear the same things when I am at my day job.

So, when you look in the mirror, what do you see?

Is it you?  As we have gotten older, the mirror has changed, we start to see lines of wisdom, experience, and so much more....

Thursday, April 28, 2011

Overcome Your Fear

Let's be existential for a moment.  You are not you when you go to workout.  You become something else - a beast turned loose, an animal scared to get caught, or a athlete on the junky high of adrenaline. . .

In every situation, you are not you . . .

Wednesday, April 27, 2011

Prior Injury or Worse. . . And still going Strong

Over the last three years a lot of different people have walked through the doors, young and old, out of shape and in great shape. . . a couple of items that you might not notice unless you saw them everyday:

1.)  They got in shape (or even more in shape).
2.)  They worked their buttocks off - and feel better than they ever have before. . .

So what's the catch?

Tuesday, April 26, 2011

Visiting An Old Friend

Yes, one of the nine foundational movements showed up in class last night, the seemingly unobtrusive sumo-deadlift high pull. . . and boy oh boy did it cause a ruckus. . .

Thursday, April 21, 2011

Just a Thought

If you religiously go to the gym everyday, just because you go to the gym everyday, take a quick gander. . .

Wednesday, April 20, 2011

The Secret Ingredient

You know that one ingredient that is always on the tip of your tongue?  You always put it into all your dishes, if I could (lifestyle wise), I would sprinkle freshly baked chocolate chip cookies into all my meals - but that probably wouldn't taste very good nor be healthy at all, but I do have an ingredient for your success. . .

Tuesday, April 19, 2011

Building Blocks of a Culture

It isn't very often that you can say that a friendship was forged after a certain date in your life.  As people grow older, they become more set in their ways, their friends are their friends and have been for years. . . now that is a generalization I have heard a thousand times over - and I think it's false.

Wednesday, April 13, 2011

Daunted. . .

So to lighten up your day, speak about last night, and forgive the following post, I want to tell a small story.  After the first workout was done an athlete yelled, "TIME!", so I replied "7:42", he looked at me with such a blank stare and said, "When did we start?" . . .  that might give you an idea of last night, but let's discuss something serious. . .

Tuesday, April 12, 2011


With a deep breath, and a slow, halting exhale, the air escaped lips, only to disappear into nothingness, eyes darted back and forth, but no eye contact was made.  Sweat that began on hairlines, drew lines down faces, wrists wiped faces but to no avail.  The tone of the Coach reached a feverish pitch, only to subside . . .and that was just the warm-up. . .

Saturday, April 9, 2011

Setting Your Bar. . .

: the act or state of expecting : anticipation <in expectation of what would happen>
2  a : something expected <not up to expectations> <expectations for an economic recovery>  
    b : basis for expecting : assurance <they have every expectation of success> c : prospects of inheritance —usually used in plural
3: the state of being expected

Friday, April 8, 2011

Sharing the Love of a Blog

There are so many good blogs out there - lets talk about those that pertain to CrossFit.  I just wanted to highlight some that I have seen through research and those that I happen to follow . . .

Thursday, April 7, 2011

3, 2, 1, Go!

By far my favorite part of the workout is the seconds before the start of a workout.  Here's a great explanation why. . .

Wednesday, April 6, 2011

Bring on Passion

There is nothing more outstanding to watch than unbridled passion at it's peak!  So what is passion - 
any powerful or compelling emotion or feeling, as love or hate.

Tuesday, April 5, 2011

Why So Serious?

Serious - Demanding careful consideration or application

Unattractive Synonyms:
businesslike, cold sober, deadpan, grave, grim, sober, solemn, staid, steady, stern, and my last three favorite:
unhumorous, unsmiling, & weighty. . . .

Thursday, March 31, 2011

Cue You

It didn't take long - in hindsight, to learn the basic fundamental movements of CrossFit, but once in awhile we have to throw out the cues that make athlete's react, and react they did. . .

Wednesday, March 30, 2011

Tuesday, March 29, 2011

The CrossFit Virus - Getting the Bug

It started so innocently. . . you know, the CrossFit journey that now has taken a hold on your life.  It started out as a couple of trips to the gym, and POOF. . .

Thursday, March 24, 2011

Write it Down - Being Prepared

When we workout or we are getting ready to workout, we should be prepared right?  As prepared as we can be. . .

Wednesday, March 23, 2011

It Starts Somewhere

Not that we don't already know this, but I came to appreciate the simple statement that everything has to start somewhere, so indulge me . . .

Wednesday, March 16, 2011

Week 1 Done

So I took the plunge, I put my $10 out there into the CrossFit pool to see where I stand amongst those that compete.  Now, I am pretty sure there are no excuses to anything, but I gotta throw this one out there. . .


There isn't too much that surprises me on a daily basis, but last night happened to do that and I would like to take the time to discuss a little bit about the technique of the power clean and then talk about last night's workout.

Tuesday, March 15, 2011

Getting Ready

I started last night off on a sour note.  I was recovering from being sick and I wasn't about to let down the athlete's that I coach and not be there for them.  As I was already on antibiotics and cold medicine, the only thing I really didn't have was my voice, but I would be there for them.

Thursday, March 10, 2011


It means to be done, finished, gasping for air, unclear on where you are and what you are doing, c'mon, you know what I mean. . . .

Wednesday, March 9, 2011

The Second Step

Congratulations on getting your buttocks to the gym, last week, yesterday or tomorrow.  At the very least the hardest part is done, you have started by Taking the First Step, now let's talk about the the second step. . .

Tuesday, March 8, 2011

Never Alone

I don't normally have the time to participate in too many group classes.  My schedule kind of prohibits my ability to make it to a 6 am class and I am usually Coaching the night classes, but I had a different instance last night, and many other nights besides this particular one . . .

Thursday, March 3, 2011


We all act differently when faced with challenges - for most people the gut reaction to this particular question is what type of challenge is it, in my eyes, what's the difference?

Wednesday, March 2, 2011

Evolution of a Class

It wasn't too long ago, about a year and 6 months ago today, that 3-6 people was the common number of people per class, oh my oh my, how times have really started to change. . .

Tuesday, March 1, 2011

Oh Music

Music has a tendency to define people.  There are all different walks of life that have a different rhythm for everything, but how interesting is it that the people who CrossFit, who are all different, put those cares aside for 1 min to 1 hour, just to become better?

Wednesday, February 23, 2011

Finding Your Pace

In a twenty minute AMRAP,(as many rounds/reps as possible) you don't have too much time to think.  Fact is, in most CrossFit workouts, there isn't much time.  You can think about something for only so long before something has to get done.

Tuesday, February 22, 2011

When the Going Gets Tough

When the going gets tough, we don't just go.  We stick around, something about this group of hard knock  people strives to want to make a difference.  It's not just our workout mentality, we apply what we learn in life.

Thursday, February 17, 2011

Bringing on the Run

So the chilly, snowy winter days have started to become a little old in most people's minds.  As one athlete stated tonight, "who would've thought a tiny bit of running outside would feel so good? bring on the spring", it's time to get our running shoes back on and hit the pavement. . . ice or no ice, sand or no sand - we need to feel air on our skin

Wednesday, February 16, 2011

Snatch vs Clean & Jerk

So the question of the night was the Snatch vs. the Clean & Jerk, there is no better way than to show some videos which I think do a phenomenal job of displaying both technique, power, and what a huge difference they really are. . .

Tuesday, February 15, 2011

Workin' Technique

We often put a lot of stress on our bodies in a very short period of time.  We, for the most part, often stick to the schedule of three days on and one day off.  But our programming also allows recovery from a strength perspective as well.

Thursday, February 10, 2011

One Minute

One minute always seems like such a short period of time, heck sometimes 20 secs sounds like a short amount of time, but so much can happen in just a few seconds.

Wednesday, February 9, 2011


We are all guilty of it, comparing oneself to someone else, without first looking in the mirror to determine who we truly are. 

Tuesday, February 8, 2011

Starting all over again

I have had my fill of taking breaks with CrossFit. . . needless to say, it never ends well.  I have been away from these posts for far too long, therefore, I am going to make it a necessary thing on nights when I coach, to come away with something.  There is always a story to tell, whether its a life lesson, a quick lesson, or a question I hear from the night.

Wednesday, January 26, 2011

Let's Get At It

What a wonderful set of events that transpired last night.  I was inspired by watching athlete's not limit themselves to numbers and just move weight.  I believe the largest PR was by 100 lbs. . . oh and that isn't a typo, 100 LBS!  Well done everyone!!

Tuesday, January 25, 2011

Face Yourself

I have learned many lessons throughout my time with CrossFit, but one stood out more than the rest in the last couple of classes that I have taught.  The lesson on confrontation.

Confrontation -
  : the act of confronting : the state of being confronted: as
  a : a face-to-face meeting 
  b : the clashing of forces or idea

 This face to face meeting is usually you meeting yourself. . . every workout. . .let me explain

Tuesday, January 18, 2011

The Quest to Squat Big (for me)

I look at a lot of sites on the internet, constantly trying to learn and adapt what I learn to my coaching.  Once I finished the Wendler Strength program (5-3-1), I decided that it was time for a different tact on my fitness, the goal at the time was to get a PR (personal record) on my Backsquat.  And boy o' boy did it ever work. . .

Monday, January 10, 2011

Can I Get a Witness

It isn’t easy starting the path to those goals. You wrote them, you’ve most likely discussed them, and now it’s time to start. But there is a slight balk in your step. Something is missing and you can’t quite put your finger on it.

Thursday, January 6, 2011

Don't Dog It

Why make a workout any harder than it already is?  I can’t tell you how many times the negative thoughts that individuals have all of a sudden come as sounds out of their mouth.   “This is gonna take forever” and “Why is this like this” sound like whining and complaining at the same time.  Fitness may be misconstrued as easy when you purchase a Shake-weight or some other made for TV product, but no one ever mentioned that CrossFit was easy.  The hardest part about any exercise program – making the time for it and having the motivation and intestinal fortitude to show up.

Tuesday, January 4, 2011

Check Yourself

Have I met you yet?  Are you content being the person you are?  Is everyday a challenge?  Or do you challenge every day?  The last thing I would want is to be satisfied with where I am, whether it is in CrossFit or in life.  Being satisfied leads to idleness and idleness leads to decrepitude.  It takes a long time and is a very long journey from ruin to shrine. 

Puzzled by what is being said?