Week of 6/1 – 6/6


Another month in the books! Hope May was wonderful, hope June is even better. With a new month brings new challenges, and for many of you that involves either having your kiddos out of school or finding summer jobs. I hope you can continue to make it in the gym, even if it’s once a week. As the old adage goes, “CrossFit once a week keeps the life from looking bleak.” 🙂 And don’t forget that when you travel there are multitudes of CrossFit boxes around the country. It’s quite fun to drop in somewhere else and see what their program is all about.

CrossFit Regionals is going on this weekend, the sandwich qualifier round more advanced than the Open and a step below the Games. This is the last weekend. My boy Rich Froning and his team CrossFit Mayhem Freedom came in first in their respective region! So happy about this. For those of you who don’t know, Rich Froning is four time Fittest Man on Earth and decided to retire from individual competition this year. Glad to see him headed back to the Games.

Lastly, I’ve written about this before, but it bears repeating . . . if you’re feeling hurt, injured, anything other than 95% plus (because honestly, how many people are 100% all of the time?) no need to put pressure on yourself in the gym to go all out. There’s a time for maximal intensity and there’s a time to tap the brakes. Watching Regionals this weekend there’s naturally been some injuries. At the level they’re competing, they push through. At the level we compete at, us everyday gym goers who use CrossFit for life, not for sport, it’s important for us to hold back if our bodies aren’t firing the way their supposed to. No rush. No need. A minor injury takes maybe a week to heal. A major injury takes a month or more. And I’d venture to say that a large percentage of injuries progress from minor to major–a small tweak that we ignore to a glaring, debilitating problem. So if something hurts, let me know and we’ll make the proper modifications. After all, the first goal in any and every workout regime should be to reduce injury. Everything else follows from there.

Can’t wait to see you in the gym this week! Feel free to reach out with any questions.


Week of 5/25 – 5/30


I apologize for the tardiness of my email! As most of you know my girlfriend Christina’s mother and grandmother are in town, and we’ve been showing them a good time here in Seattle and the surrounding cities. Went wine tasting yesterday up in Woodinville and spent much of today on a rooftop enjoying the sunshine and eating cheese with crackers. How Italian of us!

Short and sweet this week . . . we have Murph tomorrow! So excited for this. You’ve trained, you’ve put in the hours, and now it’s time to perform! Class begins at 9:30am tomorrow, and we’ll run through the warmup like normal, do some mobility, and then we’re off. I would expect that it’ll take an hour or so for everybody to finish. Afterwards, we’ll be having a small potluck, so if you’re planning on coming please bring a small dish for everybody to share 🙂

The story behind Murph is fantastic. I’ve explained it a little bit in class, but here is a link that accurately (and better) explains the courageous man who was Lt. Michael Murphy.


Please let me know if you have any questions between now and then! As for the rest of the week, we’ll be taking it easy, have no doubt about that. We’ll be working on some skills (juggling for example) and some neat workouts that I’ve been dying to try. Maybe even some trivia . . . 🙂 Should be fun!



Week of 5/18 – 5/23


Well, I have had a wonderful time in Florida so far. I’m pleased to say I’ve avoided any serious burnage, though in an odd twist of fate the tops of my shins (of all places!) were scorched. Major ouch. But the beach is wonderful, the sand delightful, and the heat oppressive. Viva air conditioning!

A “Murph” time has been finalized! Next Monday (5/25) we’ll begin the WOD at 9:30am. They’ll be only one class that day (the one at 9:30am) and no time cap, so come prepared to push yourself and finish “Murph”. Immediately after we’ll be having a potluck! Nothing major, just something small to share with everybody else who completed that monster of a workout. Now, this isn’t a Whole 30 approved potluck, so feel free to branch out from those healthy options if you want 🙂

Also, the CrossFit Games Regionals began this weekend! All of you remember the Open, which we all did together about a month ago. This is the next step, the heavy hitters (“Firebreathers” in CrossFit speak) who qualified for this stage. You can watch the live feed at games.crossfit.com. Different regions compete on different weekends, so the action will continue until the end of the month.

I’ll see you guys on Wednesday. Feel free to reach out with any questions!