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, 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". . .

It's starting to become a fact - you are getting to know your lifts.  I like what I am seeing, practice has been going well and technique is predominantly at the forefront of most people's minds.  The second guessing that is occurring is quite simple, weight.

Although the question comes in many formats from various folks, it really boils down to "What weight should I use?"

As much as we enjoy answering this question - a lot of this comes from you.  As a new person - this is a very valid question, for those folks who are a little more experienced, allow me to indulge you for just a moment.

If you have been keeping tabs on your past (hence why the little notebook is oh so important), you should peruse that little book to determine whether or not you have done the exercise before - if you have done it, chances are that you did not indicate how the WOD felt.

Sure, you could use flashy words like exacerbated, arduous, or difficult - but what I am getting at is that if you did a work like Grace (135 lb Clean & Jerk for time) - and scaled it, was the last rep difficult?  Did the first 25 go like butter and you hit a wall?  These notes save an immense amount of time and throw a wrench into the guessing game of what weight should you use.

Furthermore, it affords you the opportunity to start setting specific goals in regards to weight.  All too often we are content with results if we continue getting results.  There is nothing wrong with that - but there is something to be said about achievement of a specific goal - and clearly that is something many people have grinned ear to ear over.

Since I took the Olympic Lifting Certification course, one thing has clearly stuck in my mind.  Practice what you want to achieve, everyday, regardless of where you are - you will get where you want to go and the negative things that pop in your mind?  Well, let's just say that is a thing of the past.

-Coach Tony

"An ounce of practice is worth more than tons of preaching."
Mohandas Gandhi  

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