It’s the people, stupid.

Posted: June 6, 2014 by CrossFit Lewes in CrossFit

OK, so maybe that’s not the nicest headline. But let me explain.

Recently, there has been some public bashing of CrossFit by other fitness “professionals”. I’m not going to espouse about how most of the stuff the author of the latest blog making the rounds on FB was drivel and clearly part of some other agenda. Nah, the CrossFit community handled that just fine, as it does with all of the other derogatory comments lofted over the years – pregnant woman doing CrossFit (bad moms), CrossFit Kids (bad parents) and, of course, the ever present rhabdo discussions (bad CrossFit, bad bad CrossFit).

But the one point in this recent diatribe against CrossFit that bothered me most was the “cult” reference.  Before, to me it was a pretty funny analogy. As a matter of fact, on our Web site, we have a humorous quote that addresses this common quip from haters – “If this is what a cult is, then sign me up!”. But after thinking about it for awhile, it became less funny. Because what that remark was attacking is the core foundation of CrossFit for me.

No, not high rep olympic lifts.

No, not ripped hands doing kipping pull ups (are those really pull ups anyway?)

No, not feeling like you are gonna throw up after a particularly hard WOD.

It was an attack on the community. My community. Our community. And for that, there is no excuse.

CrossFit to me (and I will be daring enough to say for most of my fellow CrossFit brethren) has been, and always will be, about the people. We don’t come to CrossFit Lewes to go it alone. We come for the people. We thrive off of each other. Collectively, we pull more effort out of each of us than we would as individuals. And guess what? It works! Real change happens. Life altering change. And that act creates a strong bond. Because in the end, it comes down to people helping people to live healthier so they can enjoy more of the stuff that matters – living life to the fullest without the specter of poor health getting in the way. And that matters. It’s a meaningful endeavor that has a lasting impact.

Our CrossFit Lewes community is second to none. Of course all CrossFit affiliates think the same. And that’s what’s great about it. Look. There are many ways to get fit. All are valid, great ways to get fit. But guess what, none of them worked for me – and I tried them all. The day my life changed toward better health and fitness permanently was the day I walked in the front door of CrossFit Lewes. What brought me back the next day? Well, I’ll tell you it wasn’t the overhead squats. Or the box jumps. Or the rope climbs. That shit is hard! What brought me back and continues to bring me back is the people.

And it will alway be about the people.





Almost a week has passed since our overwhelmingly successful fundraiser, Share the Pain, and I am still in absolute awe of the fundraising efforts and generosity of the Crossfit Lewes community and our friends and families.  Working in a field that is filled with tragedy and despair (and a whole lot of courage, strength, and perseverance), it has been personally uplifting to witness the caring and concern of others.

As many of you have heard, the SAFE Program has been struggling this past year.  After years of being faced with State budget cuts and increasing competition for grants, we lost a significant grant.  In order to avoid layoffs, we cut some of our core services and drastically cut our resources that went directly to the survivors, such as rent, security deposits, utility deposits and emergency funds for when survivors come into shelter and need help with the basics, like clothes, medicine, gas, and phone minutes.  We have been operating with $27,000 less in this fund and it has been extremely difficult to meet the needs of everyone who comes through our program.  We shelter at least 100 women and around 100 children every year, while also providing community advocacy and transitional services to at least 200 more survivors.


So $33,000 makes an incredible difference!  It puts us back in a position to be able to meet the basic needs, while we continue to seek alternative funding for the long term.  I am truly grateful, as is the entire staff of the SAFE Program and the survivors that we work with.

I have the benefit of knowing these families and to seeing the very real and important difference that these funds make.  I would like to take a moment to share with everyone some specifics of how these funds are already being used.  Last week, knowing that these funds were coming, the SAFE Program was able to pay one survivors’ car payment and car insurance, enabling her to keep her job.  We also paid the security deposit and provided some household items for a Mom who is exiting shelter and moving into her own home, in which she will then be able to reunite with her four children who have been in foster care.  Additionally, we paid a vet bill for some animals so that we could foster the animals when the victim comes into shelter (she refused to leave without the animals being cared for first).  This week, we paid a car repair bill for one of the sheltered women to assure that she could keep getting to work.  We purchased clothing, shoes and new backpacks for several children coming into shelter so that they didn’t have to miss very much school during the crisis.  We were also able to pay the transportation costs for a survivor to flee to another State and reconnect with her mother so that she can be safe.

When I began CrossFit sixteen months ago, I really had no idea of how much it would mean to me.  I figured I would get stronger, but what an understatement that has turned out to me.  Not only am I stronger every day, I have a new sense of what I am capable of, a confidence that surprises me, and I feel connected to a community of people who are supportive, caring and a lot of fun.  I laugh, even when I am struggling.  And I feel supported each and every day.

And all of that was before the fundraiser.  Now, my heart is just swelling with pride.  My own commitment to CrossFit and to each and every one of you is deeper and stronger.  I personally and professionally thank each and every one of you!


Image  —  Posted: March 21, 2014 by CrossFit Lewes in Share the Pain

Why do The Open?

Posted: February 24, 2014 by Uncle D in Uncategorized

It’s a good question. There are days when I don’t really want to do it either, especially since I feel like I’m a little behind after a hectic holiday and work travel schedule. But here’s the thing, it’s just a temporary marker for you. This is not an end goal. It is not make or break. It’s simply a way to give yourself a brief representation of your position compared to people of all ages and abilities around the world. In theory you can compare your placement from year to year but even that is difficult as the number of people competing increases by orders of magnitude each year, and the workouts are different each year as well. So at best it’s a very loose way to judge your progress on a year to year basis.

So you’re probably still going, wait why should I do this again? The short answer is that it’s really fun if you let it be. For you golfers out there here’s an analogy, it just takes one great shot to make the whole day of golf worth it. The open is the same, one workout where you do better than you thought possible makes the whole 5 weeks worthwhile. Plus you get to complain and commiserate at a whole new level :).

Don’t take this thing too seriously folks, none of us are going to regionals. However, you do get to put all the skills you have been working on to a test. Will it show you a weakness, you betcha! But guess what that’s good news, not bad. You can know where you might want to focus some extra attention, over the remainder of the year. But here is the real secret to why you should do the open, it’s a tremendously high energy time at the box. It’s like being at a competition but you aren’t competing against other boxes. Everyone that is there is cheering like crazy for you to simply do the best you can. The more people who participate, the more people we have there cheering, and that is a really cool atmosphere to take part in. Plus we started a new tradition last year and do some cool personalized open competitor t-shirts, only people who compete are allowed to wear those shirts for the remainder of the year. So sign up, put yourself out there, it’s a great way to test your skills and generically see where you stack up!

P.S. As an added incentive we are having a beat the old guys list each week. If you beat Dion or Craig’s score (whichever one was highest) we will give you a shout on FB and the whiteboards at the box!

Uncle D

Share the Pain is here. Let’s make a difference.

Posted: February 4, 2014 by CrossFit Lewes in community, Share the Pain


Our annual CrossFit Lewes fundraiser – Share the Pain – is upon us once again. And this year it benefits The SAFE Program at People’s Place. The SAFE Program benefits families that have survived domestic abuse in the Sussex and Kent County regions.


The money we raise will help these survivors get a fresh start – helping them leave the shelter and into a home by providing security deposits and first month’s rent along with utility deposits.  This is a great cause and all of the CrossFit Lewes family is rallying to raise as much money as possible. Our goal is $15,000. Let’s get there and more!

Food for thought, check out this video that can help us all understand what can help curb domestic violence from happening?


Is CrossFit your religion?

Posted: February 2, 2014 by CrossFit Lewes in CrossFit

Pretty interesting blog entry from a Christian reform site. This person makes some incredibly salient points about what powers the CrossFit community and how churches could take a few cues to ailing declining attendance in their pews.

I laugh at my closest friends who think CrossFit is a cult. Man, if this is a cult, sign me up! In in for life!



Turn the intimidation factor in your favor.

Posted: January 7, 2014 by CrossFit Lewes in CrossFit, Newbies

Just read this article on CrossFit. Makes some great points.

One thing it talks about is the intimidation factor that prevents people from joining CrossFit. As someone who was thoroughly intimidated four years ago when I first stepped foot in our box, I can attest that intimidation is a very real issue for many. Even if you are moderately active, a CrossFit work out can appear on the surface pretty brutal. I mean, really – run a mile, do 300 squats, 200 push ups and 100 pull ups, and then run another mile as fast as you can. The thought alone can be vomit inducing.

But while intimidation may prevent some people from starting CrossFit, for me it is what keeps me coming back. Day after day after day.

My mind-set when I walk up to that white board is “If I am not intimidated, then why am I doing this?” I should be scared (or at least a little weary) of what is written up there. I should wonder how am I going to finish this. I thrive on the intimidation, because every workout that I do, I want to walk away with an incredible sense of accomplishment. I want to know I gave it my all, that I dug deep when I thought I was done. And against what ever doubts or concerns or negative thoughts I may have had before 3-2-1-GO , I buried that bitch and walked out of the box with a big grin on my face.

In my world, intimidation is good. It stokes the fires and keeps me coming back for more.

So if you are feeling intimidated by the thought of a CrossFit workout – dig  just a little deeper – take your first step into a box (preferably ours if your live in the Lewes/Rehoboth Beach area). And do that first WOD. And then come back and do it again and again and again. Feel intimidated every single day…and then walk away victorious.


Our members love CrossFit!

Our members love their friends!

Therefore, the transitive property dictates that our members’ friends will love CrossFit.

What’s not to love? Health, fitness and savings!



Haven’t had much to say lately, but every once in awhile an article comes across my newsfeed or Facebook that is kick ass and worth sharing.

The title of this blog post on the AgainFaster Web site – Embrace Them Thighs – is targeted at the ladies. But the quote I pulled for the headline  is a universal mantra that I bet you’d find at every box around the world.

CrossFit does change lives!


Degrees of CrossFit

Posted: November 5, 2013 by CrossFit Lewes in CrossFit

Many of you know who Chris Spealler is – one of the elite CrossFit athletes. Up until last year he had made it to every CrossFit Games since their inception. This blog post he recently shared is an excellent way to describe the degree of CrossFit athletes. All awesome in their own way and each helps to round out our community.

It’s worth the read! Hope you enjoy it as much as I did.

Random thoughts on the ESAC

Posted: October 24, 2013 by CrossFit Lewes in Competitions


So we just finished the Eastern Shore Affiliate Challenge – hosted at CrossFit Lewes.

Random thoughts:

  • All the new Lewes athletes and volunteers were awesome. Their excitement level was palpable. So excited they got to experience it first hand. This alone made the event  a success and all the work worthwhile
  • These events are hard to pull off. It takes an army of people. Our volunteers worked behind the scenes for days (and some for weeks) before the event. And the judges and all of the other volunteers the day of the event we simply awesome – putting in a full 8 hours NON-STOP.  And then more people the day after to clean up the mess. Kudos to all.
  • Even the best laid plans can go awry. The first WOD went a little long so we had to restructure the planned format of the team WODs (but not the actual WODs themselves). This resulted in some chaos. We recovered. Life goes on.
  • For a friendly competition,  a lot of people can get their panties in a bundle over fairly small things. Considering the amount of work that goes into these events so everyone can have an enjoyable day, it’s a shame some people just can’t help themselves.
  • Poor sportsmanship is alive and well – even in CrossFit. Enough said, can’t give it any more time than that.
  • Can’t wait for the next event!!!

So what did you think?