Blog

Holiday Plan: Back to the Basics

A quick one today, as I’m feeling increasingly threatened by my boys’ ever-expanding Christmas lists, which are growing daily in size and complexity.  It seems like they are just scrolling through Amazon, and picking stuff out that they want even though they may have never thought of it before.  Note: this feeling was actually verified ...

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Eyes Up

“Eyes up!”  It’s one of the simplest, most effective, and multi-purpose cues that I can give someone as a coach in a larger group class when I need to make a quick correction. If someone starts losing focus on their midline stability in a deadlift, “Eyes up!” can set in motion a chain of self-corrections ...

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Your Purpose Will Find You

“To each there comes in their lifetime a special moment when they are figuratively tapped on the shoulder and offered the chance to do a very special thing, unique to them and fitted to their talents.  What a tragedy if that moment finds them unprepared or unqualified for that which could have been their finest ...

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Chad 1000X 2021

This Veterans Day, for the second year in a row, our workout of the day will be “Chad 1000X”, a Hero WOD created by Dave Castro in honor of his Navy SEAL teammate Chad Wilkinson.  The workout is 1,000 box step-ups, as Rx’d with a 45-lb ruck to a 20-inch box.  Most of us will ...

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Raise the Awesome Bar

I think we can all agree that CrossFit Kent Island is an awesome place, and not just because we say it is and we use the term “awesome” a lot.  OK, specifically I use it a lot.  But it’s totally true!  And if something is awesome, it’s alright to come out and say it. We ...

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Courage

Courage (noun) 1. The ability to do something that frightens one 2. Strength in the presence of pain or grief Many people have asked me over the years, “what makes a good CrossFitter?”  A lot of times, we think of CrossFit as a purely physical domain, and I default here as well when I answer the question, ...

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Functions Check COMPLETE

For the past week, I have been challenging myself with what GORUCK founder Jason McCarthy called a Functions Check.  Molly and Bo from the gym joined me in this challenge.  It was short, just 7 days, and very specific in nature.  Stop doing things that distract you from real life, and start doing things more ...

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The Comfort Crisis

My favorite podcast at the moment is Glorious Professionals, from the leaders of GORUCK.  They interview people with a service focus – often current or former members of the military, but also service-based leaders that are trying to make a difference like Kelly Starrett (The Supple Leopard himself!), Ryan Manion from the Travis Manion Foundation, ...

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Step Up to the Challenge

You may have noticed that since we started our new CrossFit Affiliate Programming workout plan this week, we have posted the full week of workouts on the gym whiteboard for everyone to see.  This week’s workout schedule is also available in your Wodify app – if you change the date to a future date (in ...

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Be Present. Stay Humble

“No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.” – Heraclitus Giannis Antetokounmpo, often referred to as the Greek Freak due to his size and athleticism, won the NBA championship with the Milwaukee Bucks last week.  He was the NBA Finals MVP.  The ...

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