Archive for the ‘CrossFit’ Category

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.





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.

Why do you CrossFit?

Posted: September 13, 2013 by CrossFit Lewes in CrossFit

Why I CrossFit…

So today I was totally drained – both body and spirit. I was tired mentally and physically. And it would have been easy to lay on the couch after work and take a nap.

But I knew if I went to CrossFit Lewes, it would be better. I would find a source of energy buried under this load of crap weighing me down right now and it would pull me out of my funk.  I just had to get my butt there.

So I jumped in my car and during the 5-mile drive I was still thinking “I still might not do the WOD. Maybe I’d just stretch a bit and maybe just do some skill work.”  Afterall I was tired. Hell, I ran 4 miles this morning anyway, I should take a break.

But as soon as I walked through the door, my attitude started to change. The earlier class was in the middle of the WOD and as soon as I saw people going for it,  a little spark ignited in me. Hmm, maybe I’d do the WOD after all, but I’d take it easy, maybe scale the weight or do some leisurely squats vs. tearing it up.

Then we started our warmup, and the energy that comes from everyone – our CrossFit Lewes community – really started to kick in. I had found that source of power hidden somewhere inside and it was starting to pump through my body. OK,  I could do this WOD, it might be painful, but I could do it.

And before you know it, it was 3,2,1…GO! And when that happened, nothing else mattered. Just me and the WOD and the clock. And when it was over, it felt pretty damn good. Don’t get me wrong, it was hard and it sucked – but when it was done I was renewed. By the time I left the box,  I was laughing, my blood was pumping and I felt totally awake and ready for the rest of the evening. And I walked into my house later with a smile on my face and in a great mood.

That’s why I CrossFit.

Why do you CrossFit?


10 Things

Posted: September 5, 2013 by CrossFit Lewes in CrossFit

10 things that will happen when you join CrossFit!

WORD! Can you add any others to the list?


You CAN afford CrossFit.

Posted: August 7, 2013 by CrossFit Lewes in CrossFit

Excuse me while I rant.

I was just reading some comments online about CrossFit and the cost to join (i.e, too expensive). Well,  I’m one of those people who gets a little riled by comments from people I don’t even know, so after stewing in my rage for awhile I decided to take a few deep breaths and go make my breakfast… a Paleo pancake…YUM!

Having just finished said pancake, I am still a little hot on this topic. So this post is all about the cost to CrossFit.

There are all sorts of arguments for the higher price of CrossFit.  Here are just three off the top of my head and not in any particular order.

1. It’s a premium product. Like the iPhone, BMWs and an Armani suit, CrossFit can command a premium price. Isn’t capitalism awesome? Seriously, I’m not just being a smart ass here – you get what you pay for.  With CrossFit you WILL get results (provided you do what your trainers tell you to do). You want to go work out at a traditional gym? Go ahead and pony up the $20 a month and head on down to Club Fitness.  Strut your stuff with an occasional Zoomba class or maybe throw a spin class in there, too. Check back with me next year on your results.

2. You get a much higher level of service. Every class you get personal training. You have a trainer who is watching your movements, correcting your form, helping you get better, stronger, faster. The trainers can advise you on nutrition as well. What’s more, you don’t ever have to worry about what you are going to do when you show up. It’s all done for you. You just have to get there and kick ass.

3. You are joining a community. If you don’t CrossFit, you likely just don’t understand this part of it.  Once you are in it though, this part is priceless. The CrossFit community is awesome! I’m not just talking about CrossFit Lewes (which is awesome + 1), I am talking about the “cult of CrossFit”. We feed off of each other. It’s called passion. And people with passion in this world tend to be the ones who are most successful. Last time you were at your local health club or in that spinning class – how many people were standing behind you to finish strong, cheering you on and pushing you forward. Yeah, I thought so. Community is key – it’s why when you put more than one CrossFitter in a room, the conversation will turn to CrossFit in less than a minute.  Actually, I talk about CrossFit to myself all the time, so it doesn’t even take two people!

OK those are just some top of mind reasons why CrossFit is worth the extra cost. I really can’t think of anything else right now that I pay for that I get as much value out of than my CrossFit membership.

So let me flip these “CrossFit is too expensive” comments a little on their heads and show you why many people thinking this way actually can afford to join CrossFit.

One dinner out per week (just the food) – $15 – 4 times a month – $60
One lunch out per week (just the food) – $9 – 4 times a month – $36
One mixed drink at happy hours – $6 – 2 times a month – $12
Your currently monthly membership fees at your gym – $20  (this way on the low end, but lets be conservative)

Total – $128
Monthly CrossFit Lewes membership – $125

Now, of course you could probably tweak those numbers a tad for each category and even come up with a couple more (do you have HBO? how about a cheaper cell phone plan? how many weekend getaways each year?). But what is not factored in here are the long term costs of not getting results year after year after year. Obesity is expensive. Poor health is expensive. Heart disease, diabetes, back problems, cancer… all conditions linked to poor fitness and all expensive. It really is not cliche’ to say “pay now or pay later”.  Not to mention the opportunity cost of being able to keep up with your kids or feeling good about yourself every day.

Look, I’m not wearing rose-colored glasses here. There are people who truly cannot afford a monthly expense like this. And that is totally understandable.  There are people who struggle to put food on the table at night, let alone  go out to dinner four times a month. I don’t have a solution for those people.  And this post is not really pointed at those people. But I think perhaps affording CrossFit is not top on their priority list either.

But the simple truth for many people is, with a little shifting of priorities, you really can afford CrossFit.

50 Ways

Posted: July 11, 2013 by Uncle D in CrossFit

While Craig is away partying it up on vacation in the land of happiness, I thought Uncle D should post a cool link I found….