Are You WOD Drunk…


By Freddy Camacho | CrossFit O.G. and Owner of One World

The first time I heard Greg Glassman speak was at my CrossFit Level I Trainer Certification back in July of 2006.  Greg started off a lecture with this quote: “Men will die for points.” He went on to elaborate on how we put point and/or time values on our workouts as a generic way to monitor our power output. Simply put, go faster, lift more weight, or score more points and your power output is increased. Write those scores where others can see them or train alongside others doing the same thing and everyone steps it up. I admit at the time the thought that “men will die for points” seemed a little extreme to me.

Four years later as an affiliate owner, a former member of the CrossFit trainer
certification staff, and a participant or attendee of all the CrossFit Games, I have finally figured out what Greg meant. People will push themselves to the limits of their physical ability to get a better score. ACrossFit Games athlete is trying to win the title of “The Fittest Man/Woman On The Planet” and an increasingly growing purse of prize money. I understand it when they push themselves to the point of physical breakdown “to score more points.” That is the Sport of CrossFit.
What about CrossFit as The Strength and Conditioning Program For The Masses? If the goal is to always be faster and score more points, one has to consider that there can be a tradeoff that might be counterproductive. I’ve seen this tradeoff many a time at CrossFit One World. People get queasy. They get unsteady on their feet or have to lie down on the floor unable to stand. They speak incoherently. They are performing movements with horrible technique, and they are unresponsive to my coaching cues. Sometimes, a puking session is involved.

After the workout, people forget a range of items in the gym when they stumble out. Watches, jewelry, cellphones, sunglasses, and log books can all be found in our lost and found at any given time. In four years, I have collected enough workout clothing at the gym to accessorize a sporting team. I’m talking nice stuff: lululemon, Nike, Adidas, etc. Shoes get left behind too. How the hell do you not notice that you are barefooted when you get to the car?!?! In the mornings, I coach the first session of the day. I seem to always find equipment that has been left on the training floor or has been put in some new place(I especially hate the stopwatch Easter egg hunt).

One of my trainers affectionately named this bizarre behavior as WOD Drunk.

WOD Drunk (adj.) : people so jacked up from trying to “score more points” that they don’t know who or what they are anymore.

Rafael Ruiz, super trainer and owner of 1441 Strength & Conditioning, is one of the trainers/speakers on the CrossFit Football Certification staff.  I’ve heard his lectures four times now, and I am always mesmerized by his wisdom. Rafael works with specialists in all types of sports and tactical teams from all over the country. In one of his lectures he talks about athletes that start their training as a creature of logic but then devolve into creatures of emotion. It’s this emotional state that is the precursor to the state of being WOD drunk. Rafael explains why it is important to keep your athletes in a logical state. In an emotional state, they can become “uncoachable.”
A perfect example: CrossFit One World has a team competing in the Weekend Warrior Series, an affiliate team competition league. Recently, we hosted another CrossFit gym for a match. There was an athlete on the visiting team that went full tilt WOD drunk.Her technique turned horrible. Numerous people cued her regarding her range of motion, but she just continued on. She dropped her kettlebell from overhead numerous times even after being told not to by her own teammates. Though I admire the athlete for all she has accomplished in her CrossFit career, I was appalled that a veteran CrossFitter from an established and well-known CrossFit affiliate could get soWOD drunk and lose control. She became a creature of emotion. She could not be coached.
I don’t find anything wrong with an athlete occasionally reaching the state of being WOD Drunk. If an athlete is consistently hitting WOD Drunk, I start making some changes in their workouts. Simple things like turning off the clock, adding rest intervals, and team workouts are a great way to reel people back in.
At CrossFit One World, we have a “Wall of Fame” board with all the top performances in our benchmark workouts. Everyone loves to get their name on the board, but it isn’t the only reason people come to the gym and work hard. Most people don’t even care about ever making it on the board, but they workout hard and to the best of their ability. I’ll take that. If they occasionally get WOD drunk, it’s okay. I’ll clean up the mess afterward.
Of course, beer drunk is all good and I’m down for that any day…..

Excuses Are Like……..And We All Have One

Excuses are…

Excuses are the nails used to build a house of failure.  ~Don Wilder and Bill Rechin

As coach Dan John likes to say, “If it is important, do it everyday.” I believe in these words. It is important to brush our teeth to prevent tooth decay, so we do it every day. (I should add that flossing is important too but not all of us do this every day, myself included. However, I am much better about it than I used to be.) It is important to eat breakfast to fuel our bodies for the day ahead, so we should do it every day. Not all of us do, but we probably should.  Exercise is important, but we don’t do this everyday….and we definitely should. Whether it is a challenging strength session, a walk in the park, hill sprints or a game of Frisbee, it is important. So why don’t more people exercise? Here are a few excuses I have come across….do these sound familiar?

“I’m too tired.” “I don’t have enough time.” “I don’t know what to do.” “My ____ hurts.” “It’s too cold.” “It’s too hot.” “It’s too dark.” “It’s too bright.” “I walked yesterday.” “I just ate.” “I need to eat.” “I ______.” “It’s too late.” “It’s too early.” “I’m too old.” “It’s too hard.” “I don’t have the right clothes to wear.” “I don’t have the right shoes.” “I’m thinking too much.” “I’m lazy.” Excuses. Excuses. Excuses. We have all heard them. We have all used them sometime in our life to get out to doing something.  It is okay to excuse yourself once in awhile, but when you are always coming up with a reason to not do something, such as exercising, you may be doing your body, your mind and your spirit  a disservice.  Let’s address each excuse head on, shall we?

1. “I’m too tired.” Why? Did you get enough sleep last night? What time did you go to bed? If you are up until 2 am playing video games or watching TV, then you may need to re-think your nighttime habits. Sleeping is an important part of our day and the more sleep you get, the more active and more productive you will be during the day.  I used to be a real night owl. Then I realized how much I dragged around during the day, how exhausted I felt.  Now I am in bed around 10:30 and typically get about 8.5 hours of sleep,  which is great. My body definitely knows when it needs to rest and I make sure to give it what it needs.  If your excuse is that you are too tired, check your bedtime schedule. It may mean going to bed an hour earlier and that one hour can really make a difference.

2. “I don’t have enough time.” I hear this one a lot.  It is not a great excuse but it is definitely a classic.  Why don’t you have the time? If you have the time to sit in front of the television for two hours watching re-runs of Seinfeld, I think you have the time to move for one hour out of your day.  We are not talking about running a marathon. We are talking about a little foam rolling, some quick dynamic/mobility work, followed by some strength training, maybe a little conditioning at the end and voila! You are done in an hour, maybe 75 minutes. If you use your time wisely, meaning know what you are doing the minute you set foot in the gym, instead of walking around, staring at the weights, mindlessly curling a dumbbell here hoping that you grow some muscle, you really don’t have the excuse that you don’t have the time.  If you have the time to go out to happy hour and drink for two hours, you have the time to squat.  Make time for yourself. It is that important.

3.”I don’t know what to do.” This one is a toughy, but sorry, not good enough.  There are about a gazillion programs out there. Some good. Some not so good. But nevertheless, there is a lot of information about what to do.  You may have to make the time to talk to someone about your program and see what is right for you.  I know that means more time, but let’s try to find it, ok?

4. “My ___________ hurts.” Yeah, mine too. In fact, there is usually something sore about me each day.  So, I am smart about what I do and don’t do. But I try to do something. Even if it is just mobility work for my back or shoulders, it is something.  Be smart about how you work and typically that ________ stops hurting after awhile.

5. “It’s too cold.” Wear a hat. And an extra pair of pants. Then warm up and take it all off. Put it back on if you get cold. Keep working and then take it off again. Rinse and repeat.

6. “It’s too hot.” Don’t wear a hat. Get rid of the pants.  Drink plenty of water. Be smart about your training that day.  You will eventually adapt to training in the heat.

7. “It’s too dark.” This is a bitch, I know. The sun goes down and we all just want to hibernate. I hate this time of year because I know it is harder to get people to get out and do something once the sun goes down. So know that it is going to be a little harder and get over it.  That is what lights are for.

8. “It’s too bright.” Wear sunglasses.

9. “I walked yesterday.” Good, so today you’ll squat.

10. “I just ate.” Hmmm. Did  you do that on purpose? How much did you eat? An apple? Get over there and deadlift. An entire salmon with vegetables? I doubt it. Get over there and deadlift.

11. “I need to eat.” After you deadlift.

12. “It’s __________.” Really?

13. “It’s too late.” It is never too late to train.

14. “It’s too early.” If you are not a morning person like I am, then train later. Make the time. See number 2.

15. “I’m too old.” No, you’re not. Period.

16. “It’s too hard.” No, you are just weak and de-conditioned.  The good news is that you can fix that!

17. “I don’t have the right clothes to wear.” This is just dumb.

18. “I don’t have the right shoes to wear.” Then go buy a pair, or train barefoot.

19. “I’m thinking about too much.” Then stop thinking.

20. “I’m lazy.” Best, honest excuse yet. Absolutely. Many of us do not exercise because we are just too lazy.  Make up any excuse in the world you want. It boils down to sheer laziness.  And why is it that we are so lazy? Work, family? For some of us, we are looking for that quick fix so we don’t have to work at it. Yet, exercise can come in all shapes and sizes. Getting off our butts is the first step. Deciding we want to make the change is the second step. Executing that change is the third step.  If you get this far, you are already ahead of the game. Stop making excuses. Start making a change.

If Joan of Arc could turn the tide of an entire ware before her 18th birthday, you can get out of bed.  ~E. Jean Carroll

Tempting, Tasty-Looking People…..

The 8 People Who Will Ruin Your Attempt to Lose Weight

Part of the reason is willpower and genetics, blah, blah, blah, but a big part of it is other people. Here are some of those often well-meaning monsters you must overcome in your battle to get healthy.

#8. People Who Think They Are Doctors

Tell other people that you’re trying to get in shape, and inevitably, someone will chime in about how calorie counting is a waste of time and it’s all about carbs, or superfoods, or “muscle confusion,” or some other magic bullet that renders all other aspects of getting in shape moot.

These people aren’t doctors and don’t even play them on TV, but they still authoritatively dispense advice about how our bodies were made to handle all-meat diets or all-grain diets and outline detailed eating schedules they claim will trick your body and increase your metabolism.

What happens is they read a blog or watched Dr. Oz or a P90X commercial, and are now regurgitating their confused recollection of it as if it were fact. They don’t remember half the details, they just remember how excited they were to find out something boring they previously took for granted (eat less and exercise more and you lose weight) was really untrue, and something unexpected and exciting was true in its place! This is, after all, Cracked’s secret to success.

Strangely enough, it seems to afflict moms more than any other segment of the population, probably because women are more interested in health news, and moms are more interested than any other population group in giving advice and meddling in people’s lives (their kids’ lives, specifically).

If you can’t tune these people out, it can really take the wind out of your sails when you’re starting out on a simple diet and exercise regimen and don’t see much progress at first (which is normal), and start to doubt if you’re on the right track. With people spouting specialized theories at you about how weight loss “really” works, and why what you’re doing is never going to work, it’s pretty easy to just stop going to the gym the first day you feel tired.

#7. People Who Are Cartoonishly Supportive About Body Image

Everybody knows that society is oppressing us with ridiculous standards of body image, especially when it comes to women, and that we all need to do our part to reverse it by making normal-sized people feel confident in themselves and stop them from thinking they are fat.

That’s totally correct, but all good things can be taken too far. Some people think that it is always 100 percent wrong to ever admit anyone is fat and have a confused notion that to ever agree with anyone that they are overweight is to become one of society’s oppressors. If someone who is actually overweight says, “Oh man do I need to lose some weight,” these people’s knee-jerk reaction will be, “Oh no! What are you talking about! You’re totally fine the way you are!” without even looking at them.

This happens the most when someone is just slightly overweight, like by 25 pounds or so, because that segment of the population — slightly overweight women — is the one we think needs the most coddling in terms of self-esteem, the most prone to spiraling into self-hate and anorexia at the slightest provocation. For some people, body image is a very sensitive thing, and a lot of tact is needed, but many people are actually capable of talking about being overweight as a matter-of-fact problem, like if their roof was leaking or their car broke down.

It can be a bit condescending when this kind of handle-with-care attitude comes from people who should know you really well and know you’re not a fragile flower who needs any comment about their appearance addressed with gentle euphemisms and patronizing reassurances.

In practice, it’s a big pain in the nuts when people exchange meaningful looks when you order a salad for lunch and tell you with misplaced concern that you’re just fine and try to pressure you into getting a burger. It might be appropriate concern in the case of an actual anorexic, but not for someone whose doctor has told them they are 30 lbs. overweight and their cholesterol is in the danger zone.

#6. People Who Take Food Too Personally

Food isn’t just food in our culture, or in anyone’s. Weddings always come with banquets, family get-togethers on Thanksgiving and Christmas are centered around elaborate meals with specific dishes, birthdays require cakes, big political and business deals are made at power lunches, and first dates are almost always about judging the other person’s restaurant behavior.

So yeah, food means more than food to everyone, whether they know it or not. Again, some people take a normal thing too far and become absolutely dogmatic about what food means. If we don’t have a Thanksgiving turkey this year it’s not a real Thanksgiving! If Grandma doesn’t make her secret cranberry sauce recipe, Christmas is ruined! If someone doesn’t eat your birthday cake, they don’t really care about your birthday! This can only mean they wish you were never born!

So if you’re on a diet, or you have food allergies, or you’re a vegan, and you have to turn down a slice of someone’s birthday cake, some people can take it as some kind of personal statement against them. Even worse are the birthday police, where it’s not even their birthday, but they feel obligated to get offended on behalf of the birthday person and sometimes jokingly pressure you with, “Oh come on, it’s Eric’s birthday. He only has a birthday once a year.”

The problem is that the 40 people in your department at work might have birthdays up to 40 times a year, and 40 days of cake (plus holidays and anniversaries and weddings and cruises) can really do some damage to a diet. And if I eat Eric’s cake but not Jane’s cake, that’s going to send even more of an unintended social message.

#5. People Who Never Think It’s Good Enough

Everyone knows about the stereotypical Asian parent that sees their kid’s straight-A report card and asks, “Why no A+?” This kind of joke is apparently very funny to people without such parents but just depressing and straightforwardly true to people who have them.

Well, you get the exact same kind of people when it comes to getting in shape. Tell them you’re going to stop drinking soda and drink only water, and they’ll say, “That’s not going to do anything, you’re still eating burgers for lunch and playing video games all day.” Tell them you’re going to take a half-hour walk at lunch every day and they’ll snort derisively and say, “You know the amount of calories you burn in one walk isn’t even enough to make up for one banana, right?”

Pretty much nobody outside of movies ever switches lifestyles overnight, suddenly cutting fat from their diet, exercising five times a week, quitting video games and TV, swapping pasta for quinoa and steak for tofu. Almost everyone who’s successfully turned their weight around started out with one “useless” change, like exercising once a week or subbing water for soda. (I put “useless” in quotes because dropping one extra large soda can save you 500 calories just like that.)

Losing weight after being fat for a long time seems like a monumentally impossible task, like climbing Mt. Everest, or in some cases, a flight of stairs. Either way, going from the way you are to being a “normal” weight can sometimes seem like a ridiculous fantasy. That’s why when you succeed with changing one tiny habit, it can change your whole perspective. It’s not this monstrous solid mountain you have to overcome, it’s just a big pile of stones, and you just easily picked one up and moved it. It’s not about heaving the whole thing aside with some supernatural effort, it’s just about moving one stone at a time. And the first one wasn’t so bad, so you’re stoked to grab a couple more.

That’s why when a “friend” says, “Ha ha, you dipshit, what good is that one stone going to do you?” you want to clock them. And maybe you should, that will burn a good five calories.

#4. Overly Spontaneous People


Sticking to an exercise/diet routine depends a lot on planning and routine. Some plans have a once-a-week splurge worked in, maybe a Pig-out Friday to let the pressure out, so you can get back to the grind on Saturday. If you’re taking exercise classes — martial arts, boot camp, yoga, pole dancing — you might only be able to go certain days of the week.

Spontaneous people can throw this all out of whack. Friends who call you up and ask if you want to go out to dinner in the city — and it turns out their reservation is an hour from now. Or friends who just came from out of town and forgot to tell you ahead of time, but they’re leaving tomorrow. Someone who just realized it was so-and-so’s birthday and “we have to do something.” Or maybe parents that drop by unexpectedly with home-cooked dinners because “you’re so busy.”

Once in a while, spontaneity is great, but too many free spirits, helpful parents and poor planners in your life can add up to four pig-out nights a week, a month of missing kung fu classes and a completely sabotaged diet.

#3. Family Members Who Are Not On A Diet

The people most in a position to ruin your diet without meaning to are family members that aren’t on a diet. They don’t have to be sadists who keep going, “Mmmmmmm,” while eating burgers in front of you. Even if they’re totally supportive of your diet, there are just logistical problems.

Say you want to go out for breakfast, and they want to go down to the local greasy spoon diner because you can all objectively agree they have the best breakfast in town, with the bacon and the eggs and the omelets and what, no dish under 2,000 calories. Maybe you could get away with ordering a bowl of fruit but the waitress would look at you funny and the fruit would smell funny and appear to be about 10 days old.

On the other hand, the places that meet your diet plan are places like Subway, and forcing a spouse to eat at Subway with you counts as domestic abuse in many states.

If you cook at home, it’s not really practical to make separate dishes for each person, so in reality, you pretty much get to go vegetarian with your spouse or your spouse doesn’t go vegetarian. Even if you’re just cutting fat, you can’t cut the heavy cream out of just your bowl of clam chowder and not the rest of the pot. (Note: If you can think of a way to do this, please let me know.)

It’s not completely impossible to switch to a healthy diet without your family taking one for the team and sacrificing some delicious foods from their diet, but being able to do it usually takes some convoluted planning or just black magic.

#2. People Who Make Fun Of Your Stupid Exercise Routine

I’m not saying it’s wrong to make fun of people for doing Jazzercise, Tae-bo, Zumba, yoga, powerwalking, soccer, pole dancing fitness or martial arts as an adult, and we as Americans have a duty to come up with humorous quips about our friends’ manhood or coolness or funny-looking neon-colored exercise gear, in order to save our declining mainstream sports.

But if your friend is a perennial couch potato who’s finally found the motivation to exercise through country line dancing aerobics, after failing to stick with jogging, walking, MMA and any other cool-people-acceptable exercises, you might want to think twice about whether you might be sabotaging his last chance to not die early of heart disease.

Or if, hypothetically, your doughy, physically inept girlfriend takes up kung fu, maybe you shouldn’t greet her with, “Oh look, it’s Jackie Chan!” and pretend to be scared of her. Because she might unleash a spinning tornado kick at you. And miss, and hurt her back, and then she can’t exercise for two weeks. Is that what you want?

#1. Delicious People

Personally, I was making a lot of progress in my weight loss over the past week, ever since that big biohazard emergency. I guess the mandatory quarantine has helped keep out distractions so I could really focus. The weight has literally been falling off of me, like in actual chunks of flesh, which is a little weird, but I guess that makes sense, how else would fat people get thinner?

The only problem is that lately I just keep running into really delicious looking people, just really pink and fleshy, with brains that just melt in your mouth. They have to be like, a million calories. I guess I just need to start avoiding bunkers and fortified buildings entirely, since they’re always chock full of tempting, tasty-looking people.

Damn these people, it’s their fault I can’t go anywhere these days. Well, that and the fact my feet fell off.

Hey, you’re actually looking pretty tasty …




What’s Your Tee Say…

Disclaimer:  Language and sexual content involved.


CrossFit Shirts No One Will Ever Wear

I’m not going to focus on making fun of existing CrossFit shirts because they pretty much get the job done on their own.  Here’s an example of a shirt which contradicts itself by proclaiming mediocrity and then boasting eliteness:

I get it.  CrossFitters are well-rounded.  But let’s not brag about doing things better than those who don’t do the things we are bragging about.  Did you know I’m better than your grandfather at bladder control?  I am also better than the homeless at being comfortable.  Who fucking cares?  Thanks to Rafy Cabrera for the pic.

Making fun of existing CrossFit shirts has been mastered by Drywall, so I’ll attempt something else.  I’ve stripped away the self-aggrandizing snobbery and double entendres in exchange for something unfamiliar:  honesty.

Aw, man- keep doing sumo-deadlift highpulls and eating bacon.  You’ll be ripped in no time.

Suckas at parties who don’t do CrossFit are easy victims for your fitness pontificating.  ‘Specially the chubby ones.

Maybe you can afford it, but gray, boring and expensive should be left to Lululemon.  Where are the Goddamned INFIDEL shirts we loved so much?

Because when I occasionally eat mufuggin pizza or Cinnamon Toast Crunch, I don’t wanna hear shit from you.  Unless you can beat my Fran time.  Speaking of religion and Fran:

Don’t get offended, it’s just that Ramadan goes too far with the concept of intermittent fasting.  Mohammed got tired from lack of nutrition, and Jesus took the lead in the round of 15′s.  Christianity gets a fist-bump!

This next one is a play on the shirt by Life As RX, pictured below.  While I like the concept, I disagree with the notion that CrossFitters (a). deadlift enough to brag about it on a shirt and (b). actually drink milk.

Here’s your version of truth:

Props to Gary “Sumo” Holaso of CrossFit GSS for the sweet Med Ball Clean pic.

I would actually wear this next one.  Effin sweet, no?

Of course, I can’t forget about the ladies…

 Keep that to yourself, honey.  Do what your coaches tell you or you risk being categorized as… annoying.

You got your front-meat upgraded?  Props to the ladies who choose surgery.  An increase in self-confidence isn’t the only benefit.  Your new-found decrease in range-of-motion means you can compensate for a lack of upper body strength.  Tits!

Everyone has their reasons.  Keep training hard and curtail the cat ownership, toots.  Because the saying “He’ll love you no matter what” was invented by Oprah.  And she’ll never find happiness.

This is how I see any shirt that makes jokes about snatches, racks and jerks.  Pro tip for the ladies:  men don’t need a shirt slogan to think about you that way.  Stop trying so hard.

Since only about three of you actually contemplated buying one of the above shirts, I regret to inform you there is no way to get one.  I’m not actually selling them.  Enjoy the rest of your week and train hard

For the Ladies…


8 Reasons Why Women (Should) CrossFit

I know I talk about CrossFit a TON on this blog (and I swear I don’t work for the company!). Thing is, with all that CrossFit has done for me, I feel it’s my duty to relay the vast benefits on to other women if only to educate and inform. Having said that, if you have an aversion to hard work, read no further.

But if you love the adrenaline rush of hitting new PBs (personal bests), constantly challenging yourself with new exercises and techniques, and always improving your fitness level, read on.


Here are 8 reasons why you (or a woman you love) should give CrossFit a shot:

1)      It’s always challenging you to learn new exercises, so it keeps workouts fresh and exciting. Walking at an incline on the “dreadmill” 30 minutes a day, 5 times a week? No, thank you. There are more fun (and productive) things to be done!

2)      It strengthens your core (WITHOUT doing 200 reps a day of ab-specific work). CrossFit includes so many compound exercises that whether or not it’s your goal, you will build core strength. So, once you inevitably peel away fat you’ll have some amazing abs to show for it.

3)      It burns calories like crazy. Try doing one of the WODs (Workout of the Day) with running + compound lifts (like deadlifts, weighted squats, or cleans). It is not only exhausting but also brings you into a whole other realm of calorie burning. Workouts like this will keep you lean and mean.

4)      You’ll get more muscular. And I’m talking about the lean, athletic, fat-burning, awesome kind of muscular. Don’t believe me? Check out this video and try to argue otherwise. “Skinny fat” is nowhere to be seen. :)

5)      You will feel like the energizer bunny. I know, weird that exercising actually gives you energy, right? CrossFit is no exception.

6)      It increases confidence in the gym. I have worked out with so many women who are deathly self-conscious about entering the “men’s area” of the gym. You know, where all the barbells and plates are (aka, the good stuff). After you bite the bullet and tackle a few of the heavier CrossFit workouts you’ll never harbor that fear again.

7)      It increases confidence OUTSIDE of the gym. After completing a killer WOD, I can tell that my sense of accomplishment carries over into everyday life. I can tell that it does this for other women too. I taught a young female client how to back squat in the “men’s area” last night. She simply glowed with accomplishment afterwards… Or maybe that was just sweat?

8)      It’s an investment in your future. Like you, I don’t want to suffer from bone density issues when I’m 50. I want my fitness level to bounce back as quickly as possible after I have kids. I want to continue to feel strong and powerful into my 40s, 50s, 60s, and beyond. If you do too, now is the time to make the investment.

The Plague! No, just the cold/flu season…

It has started again. Cold and flu season is here. It feels like everywhere I go people are sneezing and coughing. We have noticed members missing for days at a time only to discover that they have been hit with the sniffles, fever, chills, body aches or just a nasty cough. I can speak for the whole community and say that we all  appreciate those that stay home when they are currently a walking germ dispenser.

Once you have had contact with the bacteria or virus, the micro-organisms start multiplying in your body very soon, often only after a few hours.  You can start to feel the symptoms in as little as 8 to 12 hours, but it usually takes a few days for you to notice you have been infected.

We’ve all had that “uh-oh” feeling, when you know that something is up.  Steps to avoid a Cold or Flu…

Avoid Sick People and Crowds

This is the most important tip on this whole list.  Avoid infection by avoiding infected people.

Keep Your Fingers OUT of Your Nose, Mouth and Eyes

Which leads to…

Wash Your Hands More Often

Washing your hands with soap and water will kill the virus and wash it away, before it has a chance to infect you.

Get Your 8 Hours of Sleep

Get lots of sleep. If you start to feel run down, skip your workout. Go to bed early. Sleep has been linked to immune function and how well we can battle the cold and flu virus.


Hopefully due to our ultimate awesomeness most of us will make it through this season unscathed. For everyone else, we hope to see you back when you are all better

CrossFit Cheaters Anonymous…

There are really only 2 types of athletes when it comes to integrity, those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories.   But remember, you can always change.  The first step is admitting you have a problem.

There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task.  There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps, IT IS ALL THE SAME.

This topic has been discussed lots of times throughout the CrossFit Community and people often say “who really cares, because that person is just cheating themselves and their results.”  But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.

When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?

Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.

Type II “Athletes”: Complain about a movement or two in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD and quickly identify movements that “suck.”

Type I Athletes: Complete an extra couple of double unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.

Type II “Athletes”: Think that when they mess up at 48 double unders, it is “good enough” and move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200m run because there are only 10 seconds left.

Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a “no rep” call for not getting full depth on a squat.

Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to “sneak” through bad reps.

Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.

THE LIST GOES ON AND ON PEOPLE. It is plain and simple: it takes a great deal of INTEGRITY to be a Type I Athlete.  The reward is also plain and simple, deeply fulfilling, gratifying, humbling and satisfying.  Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

My Own Personal Promise of Integrity: I remember in 2005, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps.  Right then and there, I had my first “aha moment” about this sport.  It was always going to be easy to cut the corners.  Upon that realization, I said a personal promise to myself right then and there.

“I will never cheat reps, cut corners or finish early no matter how bad I may want to – I deserve better than that.”  Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes, keep rocking on