Happy Thanksgiving!

358A5548Come Together… Not Just a Beatles Song

People come together for a multitude of reasons; namely, the holidays, weddings, parties, etc. But there’s one thing that usually doesn’t make that list, and it should! Fitness.

Think about it; a group of people meeting on a weekly basis (despite their busy schedules) and working towards a common goal? You don’t get much closer than that. It’s scientifically proven that husbands and wives who work out together experience stronger marital bonds than those who work out separately or, even worse, don’t work out at all. The same goes for you and your CrossFit group (trust me, I’ve seen it). After weeks of training together, cheering each other on, and challenging each other, you become a team — brothers and sisters in arms in the battle against weakness. Now that’s camaraderie.

The same goes for you and your coach — also known as… me. You don’t spend weeks upon weeks working with someone without developing some sort of bond with them. Go ahead, admit it. I’ve become a huge part of your life! Well, I’ve got some news for you — you’ve become a huge part of mine. And as the holiday season approaches, I’m thinking not only of my family coming together for our annual Thanksgiving feast (even my brothers, who are often busy with work or traveling), but of my CrossFit family coming together for, in some cases, the first time.

I’m at the gym all day, every day. I sometimes forget that my morning athletes have never met my afternoon athletes, or vice versa. But when you guys are on vacation, all you want to do is work out! And you tend to show up outside of your regular schedule. After just one class, I can already see that new friendships have formed, and that we’re a stronger team because of it. See what I mean? Fitness is the ultimate tie.

As a guy who values family above all else, it’s incredibly special to me to have everyone in the same place at the same time — both in the gym and at the table. It’s a rare occurrence, but the holidays make it happen. My family traditionally meets at my mother’s house for Thanksgiving and Christmas, where my three brothers and I tend to eat all of the food in sight – and then some – to the dismay of our relations (just kidding…kind of). But at the end of the day, I look forward to, not the apple pie and mashed potatoes (although I do love pie), but spending time with the people I love. And that includes you. Happy Holidays everyone!

Workout of the Day

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
10 Box Jump Overs (24″/20″)

November 26th, 2014

Workout of the Day A. Four sets of: Bulgarian Split Squats x 6-8 reps each leg Rest 60 seconds Single-Arm Trap 3 Raise x 10-12 reps each arm Rest 60 seconds Team Version: In teams of three, complete three rounds each, congo-line style, of: Row 500 Meters 30 Kettlebell Swing Partner A rows 500 Meters, […]

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November 25, 2014

Workout of the Day A. ME Upper Body B. Three sets for max reps of: 60 seconds Wall Ball 60 seconds Rest 60 seconds Push-Ups 60 seconds Rest 60 seconds Box Jump Overs 60 seconds Rest

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Monday 11/24/2014

Workout of the Day A. ME Lower Body B. Three rounds for time of: 20 Kettlebel Swings (24/16 kg) 15 Pull-Ups 400 Meter Run

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Workout of the Day | 11.22.2014

In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots (20/12 lbs.) 1200 Row 100 Burpees

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Workout of the Day | 11.21.2014

A. DE Upper Body B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Pull-Ups

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Workout of the Day | 11.20.2014

A. DE Lower Body B. For time: 115/75 lbs Shoulder to Overhead x 30 reps 500 Meter Row Wall Ball Shots x 40 reps

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Workout of the Day | 11.19.2014

On the minute, every minute, for 20 minutes, complete the following: Power Clean x 2 reps Burpees x 3 reps As Quickly As Possible Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

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Workout of the Day | 11.18.2014

A. ME Upper Body B. Against a two-minute running clock, complete the following: 400 Meter Run Pull-Ups x Max Reps Complete a total of four sets, and rest exactly 2 minutes between sets.

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You Might Be a Bad Leader if…

2014-11-09_07-10-37

When it comes to running a business, leadership skills are your number one tool (not nun chuck skills, or bow hunting skills, or even computer hacking skills—unless your business takes place on the set of Napoleon Dynamite). But you may be surprised to discover that leadership means more than just telling people what to do. […]

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