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, March 9, 2012


Recently, I saw a number of things that impressed me beyond words.  When a bad experience hinders us going forward, it is tough to overcome the mental block.  Think of it as a phobia and one of the ways to get over it is discuss it and in other instances we just do it.

We have all had our bad experiences over time. . . and we get over it.

Something we ate that didn't agree with us. . . probably was the buffet's fault, even if it was all Paleo food.

Something we did that hurt us. . .  don't put your hand on a hot stove, it's hot.

Our initial thought process is to never do that again, lest whatever the outcome was occurs again.

However, with patience and courage, and in respect to CrossFit - proper technique - we can control the situation.

Photo courtesy of

Last night some folks obtained their first toes to bar.  This took multiple attempts, a lot of courage, and a lot of work.  Most importantly, it took patience and the following concept.

Technique, Consistency, and Intensity.

When applied correctly, this is a recipe for success.  Coupled with patience, no one can hold you back.

12.3 pushes you to a limit that requires these three aspects at all times.  CrossFit pushes you to a limit that requires those aspects at all times.

Good luck to all the athletes taking this next challenge on and congratulations to Norm and Dee on a job well done last night.

- Coach Tony

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