CrossFit Revolution

Peer Pressure

 

One thing Crossfit offers that the globo gym doesn't...peer pressure! When a client see's someone else rocking out kipping pull ups or ring dips...you inevitable hear..."I want to do that!". If you put in the time and effort you'll get there...it happens every day at CFR.  People will always be pushed by their peers...its an effective way to train. Peer pressure in the gym is a good thing...the software system we use to track our clients progress also act as a motivator. At the end of the day you will see where you rank in relationship to your peers on our virtual whiteboard. There is always room for improvement and we can help you get better. Come in and find out what where all about.

Over 22 million recreational runners

 

How many recreational runners look like this after their jog? We ran 4 x 800 mtr repeats Friday...easy workout right? If you made an all out effort like Cory pictured above did...it was anything but easy! Theres a reason why their are only a handful of 800 mtr specialist in this county...because its a damn hard race! We run where God intended...outside!!!! No treadmills..."there is no such thing as bad weather...only soft people." Bill Bowerman

CrossFit : The Sport of Fitness

           (Me being a dork...circa 1985)

Recently someone asked me “can you imagine how much better of a high school athlete you would have been if you had Crossfit back then?”  I thought about the question…there is no doubt Crossfit would have made me better…the real question is would I have been commited enough to have done it? I have always been a good natural athlete. Not unlike many good athletes… I never really had to train that hard. I could hang out at the beach all summer and still start at my position once the fall rolled around.

    I've always been a fierce/ borderline psychopathic competitor. I live for competition…I can also be a tad bit lazy when it comes to training. Simply put - I’m the guy that hates practice but lives for the game! I saw constant improvements in sport because as kids we played a lot of sports. All summer we played baseball, street hockey, football, basketball…we ran, biked, swam, climbed…we got into fist fights…we had impromptu challenges…”I bet you can’t swim across that lake.”…”I dare you to try a back flip off that bridge”…”I'll race you to the fire hydrant?”  That was some of the stupid stuff we did…and some of it was pretty damn dangerous…but it was so fun!!! Not only was it fun… it also kept us in awesome shape! That was my secret off season training regimen and we all  loved it! The regimen of my youth was hard…occasionally I’d get injured…I wore shorts and T-shirts everyday…I’d sweat profusely and then chug water from a hose…I’d get crappy jobs for a day or two (shoveling out an old dirt basement etc.). Quite an origonal sport specific conditioning program…eh? It certainly was very simple... but it was brutally effective.

  Unfortunately, most normal adults can’t embrace this type of behavior…at least not without their significant other sending them to a shrink. So, inevitable adults in our country act like sheep and follow a socially acceptable exercise program that doesn’t work! Society has deemed these programs age “appropriate” and anything else would be…well “childish.” This type of adult routine involves getting on a treadmill…but not sweating on the equipment. Listening to some tunes… but keeping the music at an acceptable level! You don’t dare take off your shoes or shirt in the gym…that’s totally unacceptable. You’ll go to your globo gym and do your required 5 sets of 10 reps for weight training and then hit the bike for your 20-30 minutes of cardio and if you have time...maybe some Bosu ball stretching. Meanwhile you haven’t spoken to a soul…your pretty sure the creep doing curls in the squat rack is checking you out and your completely and utterly miserable!

  Would I have done Crossfit if it was available back when I was a kid?  Hell yeah! Truth be told: Crossfit was available…it didn’t have a name or its current structure…but we did it! Twenty five years ago: I followed an off season conditioning program that was constantly varied, functional movements, often executed at high intensity! In other words I did Crossfit!!!!

     The other day I had a pretty bad case of delayed onset muscle soreness (DOMS) and a client asked me what I had done to elicit such a condition. I told her that after I completed my regular workout… I started working on my snatch.  I told her I couldn’t stop until I hit a new personal record. Why didnt you just stop...  she asked?  I didnt stop because it was so goddamn fun...thats why!!!! If you want to feel like a kid again and actually have a fun…efficient…effective workout…give us a call today! If not? Please make sure you get home before the street lights come on!

Training is for dogs!

BMACK teaching at the CFR hosted CF LVL 1 Endurance Cert. 

We teach...that's what we do!!! Training is an effective way to control animals... our client base is mostly human so we forgo the training! We believe that when "one teaches...two learn." Does your gym use a whiteboard? Does your "trainer" demo movement? Has your "trainer" ever commented on your movement by uttering "that looked like sh*t?" Truth be told I do it all the time:) At CFR we will not follow you around with a clipboard like some half assed cheerleader in a polo shirt! I'm passionate about Crossfit and I want my clients to share my passion...I don't sugar coat the truth and rah rah your every effort! If your push ups suck...I'll tell you they suck! If you do something well then I'm the first to give you props. Isn't praise earned more fulfilling than a phony half-hearted attempt at stroking your ego? The globo gym is famous for that nonsense and we'll have none of it here! My words can't help you get through the WOD...our workouts are about the "gut check!" What are you made of mentally...can you push past the physical pain? In life when the sh*t hits the fan...will "Gonzo's" (the globo gym clown) words of encouragement get you through it? I doubt it! I'd wager that a strong body and mind will be a hell of a lot more useful in your time of need!

You see "Gonzo" has a simple agenda...he'll give you enough training so you'll see some results...and only enough knowledge to keep you coming back! My program/business works a little different...when you are new I spend a lot of time and effort teaching you. If you stick with it...you will learn...over time you will need me less and less. Soon... you the "student" will become the "teacher"...then some of you may actually choose to teach others what you've learned. If you don't want to teach... you now have two options: 1) take your new found knowledge and practice what you've learned on your own. 2) stick around and enjoy/share the like minded community that we have created. It's totally up to you...but what we've found is that option 2 is the most likely outcome. Why you ask? Well, the Crossfit community is the real deal...I like my clients (even when I'm a grouch)...truth be told I'd hang out with most of them even if I didn't run this facility. They are my kind of people...hardworking...intelligent...upstanding citizens. You rarely find so many amazing people from all walks of life in one place. Crossfit attracts overachievers...that doesn't only pertain to athletics/fitness...many of our clients are not world class athletes...but many are world class bosses, employees, spouses, parents and friends. If you think you fit the bill then c'mon in...we have room for a few more good people!

Commitment, Hard Work and Accomplishment

 

Nicole has been one of our most committed Crossfitters...she's here almost everyday! One of her goals when she starting out was to complete an unassisted pull up...well today was that day!!!! In fact she got two:) She worked her ass off to get those pull ups...she didn't let naysayers get her down...she put in the time and effort and eventually reaped the benefit. In our society most people lust after instantaneous gratification..."I want it now...dammit!" If you fall into that category...I have a news flash for you...real tangible accomplishments often require real tangible work!!!!! I hear it all the time..."I want to lose weight"..."I want to be stronger"..."I want a better life". If you fall into the "I WANT" category...my advice to you would be... go ahead and WANT in one hand and SH*T in the other...see which one fills up first! As the wisest Jedi of all once said "do, or do not. There is no try!"

Nicole found her weakness (pull ups) and made them her b*tch...that's the way we roll around here!!!! If you want to live the rest of your life making excuses and "wanting" then this may not be the program for you. If you want to accomplish goals, feel empowered (superior) and be a healthy fit athletic human being...c'mon in we'd love to have ya!

Great job Nicole...whats next on the list...muscle up?

Eat Sh*t

    

How many times have you heard "your lucky... I bet you could eat whatever you want!"? Truth be told we can all eat whatever we want...I do!!! It's usually something fairly zone...on the weekends I have 2 cheat meals and few adult beverages. But during the week I'm pretty strict zone w/ the plate method. I spend a lot of time at work so I'll hit the grocery store and load up on snacks every week. Yesterday I had my usual fare at the check out line: milk, cashews, cheese, strawberries, and sweet potatoes. The guy in front of me didn't have quite the same selection of food items...1 box of ice cream sandwiches, 2 boxes of frozen ravilolli, 2 Hostess fruit pies (apple), 1 box of Oreo's and to wash it all down a gallon of lemonade (since when is adding water to a powdered mix wicked labor intensive?). It's really pretty sad...this guy was about 100lbs overweight...had no ass and was clearly very unhealthy. Why would anyone eat this garbage? It's simple...food acts like a drug...this type of diet feeds a literal addiction! Insulin resistance, laziness and poor choices have made this person a walking statistic. I tell people all the time "pain now or pain later!" A little bit of effort, sacrifice and commitment now will help you live an active enjoyable existence at an advanced age. Don't become this guy..."can you help me carry my gallon of lemonade to the car son?" You can avoid this fate by simply eating vegetables, lean meats, nuts and seeds, little starch, and no sugar. That's it...secret diet revealed:) Bon Appetit!

"Murph"

 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Climb!!!

 

Functional fitness at its finest...the act of climbing is so primal... yet rarely do you see adults climbing ropes? Remember PE class as a kid? It was hard as hell to scurry up a rope then and its just as hard now (maybe worse)...but when your done you know you've accomplished something. You'll know what your made of...good, bad, or other! It's actually pretty fun in a sick demented way :) We know your choices of exercises are endless...but lets look at two in particular: A) Climbing (some day this may actually save your life!) B) Elliptical machine  (this may save your life if society is overrun by alien zombie robots who are deathly frightened by all space age looking Nordic Tracs whose operators often watch Opera and enjoy gossiping with the gals while working out.) The choice is yours to make...if your interested in option A. come on in for a free workout. If your interested in option B...feel free to hit your local globo gym...try not to sweat to much!! No matter what you choose...please beware of any and all alien zombie robots!!!!! 

Pogue Mahone Crossfit Party

 

I wanted to thank everyone for coming out on Friday...lots of great people in our community make these type of events fun:) Great job by everyone who participated in the WOD and special congrats to Becky for rocking out her first muscle up!!! She is proof that hard work pays of...she's been after it for some time and never gave up...great job Becky:)

Bodyweight x 2.5

  

Our very own Brad...busted out a new personal record on the deadlift last night during the Crossfit Total. Brad pulled 400lbs at a body weight of 160lbs...still don't think Crossfit will make you strong? Society and the Globo Gym has made the pharmacologically enhanced, fake tanned, hairless and often mindless male the defacto poster boy for "fitness". We know that there is more to fitness  than "the pump"...we want you strong, lean, fast and capable...or just like Brad wicked awesome!!!