Archive for the ‘Uncategorized’ Category

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


So Uncle D has been absent from the blogosphere as of late. Haven’t had anything worthwhile to say, and I really don’t want to waste people’s time. That is until today. This blog is a complete waste of 2 minutes in your life that you will never get back so feel free to check out now!

You were warned.

This blog is about my complete lack of coolness. I know, I know, you are gasping in shock, “not cool, say it isn’t so.” Ok maybe not. Let’s face it I haven’t been cool since I owned a surf shop in my twenties, and even then I was only marginally cool. But now, I am absolutely, super geek, 15 year old dungeons and dragons not cool.

Why you ask? Because I am the absolute worst – cool hand shaker, fist bumper, high fiver, probably in any crossfit box ever! Yes it’s true. Some of you have been subjected to my hideously geeky attempts at PR sharing joy. For those of you exposed, I’m truly sorry.

It doesn’t matter what you try, high five I go fist bump. Fist bump, you get a five hand, probably with some really awkward, highly uncomfortable, sort of grab to finish. Cool arm wrestle hand shake with mini chest bump, I have no chance of getting that right. Guaranteed to be awkward for all parties. I mean, when does that handshake actually stop anyway? Is there a back pat rule, 1 pat, 2 pat, break???? I’ve got nothing.

Seriously, it’s horrible. I actually try to avoid it if at all possible. So now you’re thinking, “Why don’t you just see what the other person is doing and react accordingly?” Because apparently my hand, unbeknownst to me, must make some alternative gesture that the cool person picks up on and changes in mid-stream, which of course leaves me dead center in the land of super awkward gym guy who is trying to do a low slap on the middle fist bump. Ugh!

So please, for the love of God, and your own degree of coolness, avoid trying to fist bump/high five me at all costs. Because this might just be contagious, and trust me you sure as hell, don’t want to catch what I have!

High five!

Uncle D

10 more things!

Posted: September 9, 2013 by CrossFit Lewes in Uncategorized

Ever wonder why these lists are always 10? Seems like a convenient number. Are there never nine or maybe 11?

Here is another one from the folks at Again Faster. My personal fav is #9. Declaring your goals to others. I think that’s a must for anything you want to achieve. If you can’t say it out loud to other people, how do you think you are you gonna make it happen?


Sounds like heaven to me!

Posted: August 29, 2013 by CrossFit Lewes in Funny, the box, Uncategorized, Videos

What are your favorite sounds at the box?

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

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


Posted: June 7, 2013 by CrossFit Lewes in Uncategorized



Jackie S. from the box sent this to me on my Facebook page. It’s another article from my favorite Paleo Web site – Paleo Secret! If you have not bookmarked that site yet, do it because they have some incredibly insightful blog posts and other content that is a must read in my book.

The topic of this particular article that Jackie sent to me is how to make your transition to a Paleo lifestyle successful. Notice I didn’t say diet! Diet has the connotation that you are going to do this for a little bit to lose some weight. That is not the purpose of eating Paleo. Paleo is a lifestyle, you don’t just do it for a few weeks and move on to something else. It is designed to help you live healthier and cleaner for your entire life. So first and foremost, you need to understand that basic tenet. It’s not a diet. It’s a lifestyle.

ANYWHOOOO, check out this list. There are some great tips here. My Achilles tendon are the tips about nuts/seeds, fruit and getting on the scale. The tip about cleaning out the pantry is probably a good one if you are single or your partner is also Paleo. Otherwise, not so practical for me.

Enjoy the read.

Monday Memes are back

Posted: June 3, 2013 by CrossFit Lewes in Uncategorized


We’ve taken a little break

Posted: May 31, 2013 by CrossFit Lewes in Uncategorized

Don’t worry, it’s temporary. Life gets in the way sometimes! Starting back June 3!