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!

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. . .

We have the ability to push people, you know, us Coaches.  For some reason, we can interpret a furrowed brow to mean frustration, a smile to mean success, and a dead eye stare to mean focus.  We aren't mind-readers, but we know movements.  If a deadlift goes up with ease, another one can be done.  When something looks amazing, we call it out:
I love pictures, and so what if that is classified as "word-art", well, then I love word-art. . .

But really, last night we saw a whole bunch of weight being moved around.  Some people were timid, others determined, and still others left wanting. . . wanting more.  The appetite to fulfill long hours of work with one single movement was amazing to watch and coach.

I will try to only say this once in my blog. . . stop counting your weights - just stop.  Stop thinking and just move the weights.  On lower body movements (like the deadlift) we go up in 10lb increments when doing the Wendler Program, so why do you have to count the weight when you are going for a PR?  If you have already gone past your PR, then keep going up, if your form looks poopie (no image to load for that (no pun intended)), then we're gonna call you out.  But just keep lifting.  Stop counting every time you put on 10's or 15's, or even a set of 5's.  I am more concerned with you picking up the weight properly than I am with how much you lift.  I know the weight is going to go up and you should know as well.  I am 100% positive your ass and hamstrings are telling you so now.

For those of you that tackled the run (2.5 miles) for the first time last night, I couldn't have been more proud of you.  I like to run, so when I see people push themselves during this particular activity (knowing full well the moans and groans that passed through your lips at the whiteboard), I become very pleased, even more pleased with certain people's progress.

One athlete went out and ran with another athlete to help her through the remainder of her workout.  Now, it wasn't literal help, it was moral support, the kind of support that you provide for each other in the box every night.  Running happens to be one of the exercises that takes you out of the box, can leave you feeling helpless and alone.  If I could run with each and every one of the people I coach, I would - that is, if they care to have a running partner.  No one wants to run any more than they have to, but this particular athlete just went at it.  That type of encouragement is not taught, it is natural.  It could have been the teacher in her or the athlete wanting the other athlete to succeed - but she ran with her till the other athlete finished - nice job Diana.

Even though we all ran last night, we didn't run alone.  Over 35 athletes ran the road last night and countless others in the morning class.  Whether you like it or not, you run as one box, one unit, one community.  You reflect your box by the hard work and determination that you provide.  Coaches may lead the way, but athlete's have to take the first step to follow.

A HUGE shoutout to Aadam from the 7pm class, running his first 800 meters last night unbroken.  One foot in front of the other will always take you from point A to point B.  Nice job last night CFR Night Crew, you've set new bars for yourselves.

-Coach Tony

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