Archive for June, 2013

An important public service announcement!

Posted: June 28, 2013 by CrossFit Lewes in Funny, nutrition


Paleo Porn

Posted: June 28, 2013 by CrossFit Lewes in nutrition, paleo

You know if you put “porn” in the title, it’s gonna grab some  attention.

Just wanted to share a fab new site (new to me ) – Paleo Porn – that has some awesome recipes and other content. The pictures alone will make you crave paleo food. Now, you know we aren’t paleo purists at CrossFit Lewes. We believe in more than one approach to healthy eating. Whatever works for you and compliments or enhances your WODs. Just stop eating the bad stuff. And we really don’t need to explain what is bad, right?

But there are a plethora (I was looking for a reason to use that word) of Paleo sites out there – so that is mostly going to dominate this blog. You can easily modify any of these recipes to be primal or zone or even vegan.

They also have this very handy list of what is Paleo and what is not! Awesome.

So check out Paleo Porn and sign up for their newsletter.

5 things before you join CrossFit

Posted: June 27, 2013 by CrossFit Lewes in CrossFit

I thought this was a pretty cool article. I found it on the Huffington Post – which is positive proof the CrossFit is officially mainstream! It’s actually the second article on CrossFit I found there.

I think these are all pretty good considerations – although I absolutely could never imagine doing CrossFit without my Lewes peeps – so number one of the list was a no-brainer for  me. Check it out and share if you think there are other things to consider in the comments section below.

Body Fat Testing

Posted: June 26, 2013 by Uncle D in Uncategorized

Hi All,
Forwarding you this information I received from Chris Antonio on the BodPod testing at the Schell Brothers gym. If you have additional questions not answered here, just give me a shout. BodPod measures body fat percentage and lean muscle mass. It is a much better way to gauge you’re overall progress then by being a scale whore. You know who you are! 🙂 Seriously though it is a very good tool in your fitness tool box to help set realistic goals and monitor your results. – Uncle D


As you may know, I recently purchased a BOD POD, which is state-of-the-art body composition assessment equipment. It will give you extremely accurate results, and measure your body fat and lean body mass (in percentages and pounds), as well as track your progress each time you are tested, allowing you to adjust your program accordingly. I’ve researched this for over a year, and I’ve found the BOD POD to be an extremely valuable tool in evaluating and assessing your health and fitness level. It’s used at the NFL combine, Mayo clinic and the Biggest Loser TV show, and many large universities. Now, it’s available to you, right in Rehoboth.

Most people use the pounds on the scale to determine how fit, or healthy they are. Although this can be a helpful, that number doesn’t tell you how your body is composed – how much fat and muscle you actually have. The BOP POD gives you that information, in accurate and specific calculations. The lower number on the scale that you get excited about might actually reflect a loss of lean body mass, and not fat. But how will you know what’s actually happening inside unless you are tested?

We will be offering BOD POD testing Monday, July 1. Testing will begin at 8 a.m. and will continue until the last test is finished. For scheduling purposes, please book morning appointments first.

To schedule your BOD POD test, contact Melanie Murray at or 443-223-9137.

Please take a few minutes to review the testing protocol below, and remember drinking the day before your test will definitely negatively affect your results.

Testing Protocol

Prior to testing:

– do not work-out 2 hours prior to testing
– do not eat or drink 2 hours prior to testing
– drinking alcohol the night before testing could negatively affect your results

During testing:

– do not wear any accessories (glasses, jewelry, hair accessories)
– wear minimal form-fitting clothing such as Spandex/Under Armour type compression shorts. Single-layer compression shorts and/or lightweight sports bras are also acceptable, without padding or wires
– wear the provided hair cap to compress your hair


– the BOD POD uses air displacement technology, and does not have any dangerous Xrays
– the test takes only a few minutes to complete, and you will be given a copy of your results to take with you

Three questions!

Posted: June 25, 2013 by CrossFit Lewes in CrossFit

Ali found this post from another CrossFit site. Are you asking yourself these three things everyday?

Shared Pain….

Posted: June 16, 2013 by Uncle D in Uncategorized

Thought this had parts in it that everyone could relate to at least a little bit. Enjoy.

Uncle D

You can’t out exercise bad nutrition!

Posted: June 12, 2013 by CrossFit Lewes in nutrition

We used to have this written on the whiteboard at the box. It is probably one of the most important things to remember about your training. Whether your goal is to lose weight or to lean out and build muscle, what you eat the other 23 hours of the day are going to have more impact on meeting your goals than the hour you spend at the box.

I thought this video was helpful in explaining why a calorie is not just a calorie.

You work hard at the box, don’t sabotage all of your awesome hard work with too much of the wrong foods.


Posted: June 10, 2013 by Uncle D in CrossFit, Olympic lifting, the box, Warm Up, WOD

Sometimes you are happy with good enough. Hell, sometimes you are happy just getting through the damn WOD. So it’s super easy to get comfortable with good enough because you can do the workout, but it is not a good long term plan. In fact it’s a fantastic way to hit the dreaded plateau.

So how do you get past good enough?

I’m going to use a personal sports analogy because I know many of our crossfitters played sports as well and I am hoping you may be able to relate to a non-crossfit example more readily on this particular topic.

When I played volleyball in college, I went in knowing nothing and got by strictly on athletic ability. I quickly realized I was so far out of my league that if I didn’t get better every day I had no chance of ever making the travel squad. So I went to practice and picked one thing every practice session to give my undivided attention and full focus to improving that day – opening my hips prior to hitting, crossover steps in transition, reading opposing hitters, serving to a specific spot, etc. In downtime at the dorm I would lay in bed and set balls, or sit in bed and bump with one hand until I missed. None of these items individually were particularly hard and most were actually fun. All of these pieces and focused attention helped me transition from not making the travel team to captain and MVP my last year.

I relay this story not because I want you to be impressed, but because I didn’t think specifically about becoming a captain or MVP. I didn’t really have an end goal or a specific place at which I was trying to arrive. I simply liked the sport and wanted to be a little better every day and the rest followed on its own.

Crossfit can be exactly the same. 99% of us aren’t trying to be in the Games, we do it because we like it and it makes us feel good about ourselves. But here is a little secret, if you stop getting better it can get un-fun in a hurry. I totally get that you have a life and you don’t have the time to practice constantly (very little downtime in the dorm these days…) and it’s awfully hard to come early and stay late consistently, I’m in the same boat. But you can retrain your mind to strive for continuous improvement in form, body positioning, and technique. The simple act of choosing one thing in the warm-up or during the WOD to truly focus on and give your undivided attention can go tremendously far in improving that particular skill. Improvement in skill leads to improvement in performance, and improvement in overall satisfaction.
(That’s what she said….)

In certification they called this concept Virtuosity. One dictionary definition lists virtuosity as a person who has a dazzling skill or mastery of technique in any field of activity. That can be you. Will you be awesome at everything? Not anytime soon and maybe never but better to keep working towards that goal then not.

So pick something, anything, your air squat, hook grip, elbow position on pushups, hand placement on the pull-up bar, how you breathe during thrusters, the way you land on box jumps. The choices are endless and just like with crossfit workouts you should never get bored or feel completely comfortable. Mess with it, ask questions, test it in a workout or ten. Watch a video online. Watch someone at the box who does something particularly well and ask them. And please, don’t be a hard head, if the whole world says this is the most efficient way to do ‘x’ and you think – “Well, not for me, I’m better doing it the way I have always done it.” 999 times out of 1000 you are going to be wrong!

You won’t always be better right away, occasionally you will, but most times you might have to take a step backwards while learning proper technique only to vault four steps ahead once it clicks. That’s what happened to me on the hook grip, I was the aforementioned hard head, and once I finally quit fighting it and got comfortable with it, my lifts increased rapidly and dramatically. Miniscule steps of improvement have a way of showing up as some serious compound interest when they all decide to click together at once.

So there you have it. The secret to avoiding the plateau is simply not to accept good enough. Strive for virtuosity. Find your mastery, show me your dazzling skill! Wow… Now I’m just being super cheesy and ridiculous but you get the point.  Make it happen!

Uncle D

P.S. This post was inspired by Carl Paoli, (, I highly recommend the progression videos), for some reason the stuff he says really seems to resonate with me, maybe it will with you as well.


Posted: June 7, 2013 by CrossFit Lewes in Uncategorized


Butterfly Pull Ups Primer

Posted: June 7, 2013 by CrossFit Lewes in Butterfly Pull Ups, Videos

Here is another great video from Again Faster with tips on mastering Butterfly Pull Ups. We have a lot of people with this movement on our 2013 Goals Whiteboard – and we are halfway through the year – so time to kick it into high gear and get ‘er done!