Archive for April, 2013

Good fats, bad fats.

Posted: April 30, 2013 by CrossFit Lewes in nutrition

Another great post over at Paleo Secret! This one outlines good fats and when and when not to use them (like what types of cooking, which ones to avoid, etc.). Avoiding fats all together is a bad idea. Low fat will make you fat!

Also, you’ve heard a few people in the box talking about a nutritional approach referred to as Carb Back Loading. Stay tuned for a post soon from Uncle D with a a little background and some personal experience.




You are being watched!

Posted: April 23, 2013 by CrossFit Lewes in WOD

This post has been a long time coming.  As a matter of fact, I’ve been writing this blog post in my mind a couple years before After the WOD even existed.

The topic is cheating. It’s an ugly topic, really. No one likes to talk about cheating. It’s pretty much frowned upon in almost every aspect of life even though people do it every day. There’s all sorts of cheating, but the one we’ll focus on here is cheating on your WOD.

Which really is just cheating on yourself.

Now when you put it that way, it sounds incredibly stupid, no?  But stupidity still does not keep it from happening. Everyday. By multiple people.

Here’s something to ponder: Did you know that the trainers DO count your reps from time to time? I’m here to tell you the answer to that question is yes! They know what is going on. They know everybody’s performance levels. And if they suspect perhaps something is just a little out of whack, THEY WILL COUNT YOUR REPS IN A FUTURE WOD! You know what else? It doesn’t make them very happy. In most cases, they are not going to call you on it. Realistically, they don’t want to make anyone feel uncomfortable. And I do understand that, but still, I wish they would.

Now, that may seem petty to some. But it really isn’t. Here’s why…

Humans are competitive animals. And we measure ourselves against others. Sure, primarily we  should be looking at our own performance and measuring only against ourselves (at least that’s what the CrossFit Kool-aid drinkers say) – but we are only human. And after some time at the box, you start to hone in on those who are comparable when it comes to ability, time, rounds, etc. You may use these people – often times unknowingly to them – to pace yourself on a longer WOD.  Or you may use these people – again perhaps unknowingly – to push yourself beyond your comfort level. That is one of the great things about doing the WOD together! So what happens when the person you are pacing against cheats. What a WOD buzzkill! Cheating on a WOD kills the spirit of the CrossFit community.

Now, to clarify, we aren’t talking about the last pull up where the chin didn’t quite make it above the bar. Or the missed double under that really was only 49 reps and not 50. Or even that push press that was really a push jerk. Or even losing count from time to time. SH**  happens.

Let me give you an example of what a real WOD cheat might look like. I’ll use a recent WOD to demonstrate (not saying this was actually a real occurrence – cough cough).

8 Hang Cleans/12 Burpee Pull Ups/16 Sit ups/1 Rope Climb – 5X

First off, let me preface this by saying “I HATE BURPEE PULL UPS”. OK, that’s out of the way.

Now how about the person that hates them so much they only do 10 the first three rounds and 9 the next two? What does that add up to? 12 missed Burpee Pull Ups! AN ENTIRE ROUND!  When you do a WOD in this manner, it is easy to finish under or close to 15 minutes. That’s because you just skipped about 2 or 3 minutes of Burpee pull ups!


Look, we’ve all had days when we start a WOD and we may think  “Damn, this is harder today than normal. I should have taken a rest day!” Personally, I find those WODs are ones that I end up excelling at in the end. Many times half way through I realize how I just managed to fight and defeat my own evil, self-defeating inner voices and I am not only going complete this WOD – I’m gonna tear it up. That is probably one of the most gratifying experiences ever.

But cheating for me is NEVER an option. And it shouldn’t be for you either.

You are not only cheating yourself out of accurately measuring your performance in the future, but you cheat the essence of the CrossFit community. It’s better to go balls out and not finish a WOD then to cheat your way to a faster time or a few more reps or doing Rx.  After all, if you don’t do all the reps, it really isn’t Rx anymore, is it? I have really really tried to rap my head around it. The only reason I can think of for cheating is pride. Not wanting to look weak. Not wanting to be the last one to finish. If you’re a man, not wanting a woman to beat you. If you’re young, not letting the old dude kick your butt. It’s either pride or we have a whole lot of people who failed counting in kindergarten.

Pride and ego can be an ugly thing.

We are CrossFit Lewes.

Leave your ego at the door.

Trash your scales people.

Posted: April 17, 2013 by CrossFit Lewes in body fat


Quick, name one common household item that does more to screw up your fitness regimen and body image, especially if you CrossFit?

Times up!  It’s your bathroom scale. It is evil and should be ignored at all costs (unless of course you are not a highly active individual and you are crash dieting).

This image demonstrates why!  5 lbs of fat – large. 5 lbs of muscle – small.

So what should you be looking at instead? Your body fat percentages. There are lots of different measurements. The quick and dirty is using calipers to measure skin folds. While these are easy and cheaply done, caliper measurement are not entirely accurate and are somewhat different each time depending on who is doing it. You could go with something very accurate like a BodPod or DexaScan. These cost $55 – $85 or so depending on where you have them done. These are pretty accurate and measure fat levels in your tissue vs. what is just lying on top.

Or you can just use your two eyes. You can see what is happening to your body. And you can feel whether or not those pants have more room or if that shirt is a little big.

Just don’t rely on the scale. It’s evil and should be destroyed.

In case you forgot, you are awesome!

Posted: April 15, 2013 by Uncle D in Uncategorized

This seems to be a topic to keep popping up lately, so I’m writing to remind you that what you do is amazing.

If you were lucky??? enough to attend Saturday’s workout you had the opportunity to complete

7X of
100M run
4 Handstand Pushups
6 Cleans at 185lbs/105lbs
8 Deadlifts at 185lbs/105lbs
10 Bar Jump Overs

I’ll use the Men’s RX math for you.
So let’s say you are a 185 lb male doing rx in this workout. In somewhere between 17 and 30 minutes you performed the following
You ran just under 1/2 mile
You moved your own bodyweight in a handstand 28 times for a total of 5,180 lbs
You cleaned your bodyweight 42 times for a total of 7,770 lbs
You deadlifted your bodyweight 56 times for a total of 10,360 lbs
And you completed 140 lateral hops over an approximately 7″ target

So in a timeframe somewhere between 17 and 30 minutes you moved a total of 23,310 lbs. Just over a 11 tons. Pause….
Holy Crap!

Just in case all the kick-ass women are wondering, you moved 14,350 lbs in the same time frame. 7 tons. RIDICULOUS!

If someone told you “Hey I have 30 minutes I need you to move 11 tons for me”, you’d ask them what kind of crack they were smoking. Apparently it’s the Crossfit Kind.

A friendly reminder from Uncle D – you are awesome!

So you don’t want to look like Julie, Camille or Christmas?

Posted: April 11, 2013 by CrossFit Lewes in CrossFit

So I just read a blog post from a CrossFit site and it just stoked the embers of something that bugs the hell out of me. So I must rage.

I’ve known a few ladies who CrossFitted (past tense) or who won’t CrossFit because they are afraid to get TOO BIG! Seriously, too big? You know – “I don’t want my legs to get too big or my arms to get too big”. YADDA YADDA YADDA.

I cry BULLSHIT! Call it what it is…an excuse for not working hard at your workouts and for not managing what you eat and/or drink. Or for no longer being motivated. But whatever the real reason, citing that “I’m getting too big” is nothing but an excuse.

This blog post is SPOT ON! – complete with pictures to demonstrate why the next time you hear this comment about CrossFit from non-CrossFitters (or former CrossFitters), you can call them on the BS right then and there.

And then go on and kill your next WOD.

Ding Dong The Open is Dead

Posted: April 8, 2013 by Uncle D in CrossFit Games

Dion post 13.4 open wod

Final Open Update –

So I am very excited to say that not only did I meet my goal, I crushed it. The bad news is, that makes next year’s effort a lot more difficult. I did the opposite of last year where I started well and faded, this year I finished strong on my last two workouts and ended up finishing at 382 overall out of 3,524 (top 11% with a goal of top 20%) and 29th overall in the Mid Atlantic region. I am going to go on record right now and say that assuming we get a masters regional event next year that will be my primary goal in 2014. I really want to thank everyone at the box for their encouragement and support throughout the open. I’m also very glad the damn thing is over!

But the main gist of this blog post is to talk about something that struck me multiple times over the course of the open. First I’m pretty sure I like coaching athletes better than the actual competing. And second as much as I love watching our elite athletes I am even more impressed by the efforts of our regular members over the course of this five week period. These people were often unsure what if any of the movements they could complete, the weights were at the high end of their capacity, or the gymnastic movements were a struggle, or the damn workout as a whole was just seriously intimidating. Yet they showed up every week, they put forth their best effort and while I know many were disappointed at different times throughout the event, I couldn’t be more proud of them. All of you took a risk, a leap of faith, just to see where you stood. Now you have a clearly defined target that you can blow through next year. I hope you also encourage others at the box to participate next year as well. It’s a tremendously trying, but fun event, it compounds the already strong family bonds of our box and I love it.

I’m going to continue to ramble a bit, you know, since it’s my blog post and all. The other thing that I was struck by especially this past week was how awesome our athletes truly are. Once in a while you need to step outside of your daily view point. Last Thursday I walked in and I started thinking about how few people could actually even do what we were attempting let alone do it for time. In round numbers there are approximately 9 million women aged 25-29 in the U.S. as an example. You know what percentage of those can do one single pull-up, let alone a chest to bar pull-up? I don’t know either but I would wager that it is less than 2-3% of the population. So now let’s take that to how many can do one chest to bar pull-up, I’m guessing that percentage drops significantly again, now how many can do one CTB after completing (15) 65-pound thrusters, you see where I’m going here, right? What we collectively do is amazing. I walk in on a Thursday night in April and watch people warm up with what the vast majority of the population can’t even consider doing at all. As I watched I just had this huge smile on my face, thinking, Damn!, all of these people are truly extraordinary. And as always I feel blessed to be a part of what you and we do as a group.