FRIDAY 081031

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Who works out at CrossFit Delaware Valley? Danny Zucco (Scott G.), Sandy Olson (Melissa G.), Demon Guy (Jim W.), Richard Simmons (owner Rob Miller), and even Sarah Palin (Tripp T.)!

CrossFit Halloween Question of the Day: Do you give candy to trick or treaters?

1. Yes. It's just one day and they're just kids.


2. No. Sugar is so bad for you. How could I promote that with a clear conscience?


3. Yessiree, baby! I give out the big bars. More clients for my new kids program!

THURSDAY 081030

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CrossFit Ellsworth (One of our military affiliates! Go Air Force!) throws down some handstands in the base gym. Put those feet together, point those toes, lock out those arms, hollow! (Oh wait, that was a flashback to Tuck's Gymnastics Cert. Sorry.)

Question of the Day: You're a new affiliate about to open your doors. You only have $1,000 to spend on equipment. Which should you buy?

1. A rower


2. Bars and bumper plates


3. Pull-up bar system, climbing rope, abmats, kettlebells

We need clear, interesting affiliate videos! Send 'em in or we're going to have to keep showing CrossFit Newcastle videos until our eyes bleed! Watch their Team Workout.

WEDNESDAY 081029

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CrossFit GreySkull gets ready for Halloween . . .

Question of the Day: 15kg Women's Bar for Olympic Lifting -- Excellent or a Gimmick?

And do you have one (or more) at your affiliate? Post to Comments.

River City CrossFit is "Pulling on Stuff": Video.

TUESDAY 081028

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CrossFit meets the Wild West. Can you identify all the CF trainers in the photo? Post to Comments.

If you've looked at the Main Page lately, you've probably noticed something slightly different. We have three classifications of Affiliates now: Affiliates, Military Affiliates, and Club Affiliates. You've probably figured out the first two titles, but the third grouping ("Club Affiliates") is just a way to differentiate between commercial and non-commercial affiliates.

So, if you're looking for a CF gym in your area, head to the state-by-state listing of Affiliates (on the left here). If you're looking for a military base with an affiliate, check out Military Affiliates. And, if you're wondering about your school and CrossFit, peek through the Club Affiliates. If there's not one in your area, you know what you could do.

MONDAY 081027

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CrossFit Gymnastics Certification Seminar, CrossFit Boston, Oct 25-26.

Big Shane Fahy of CrossFit Ireland got his first muscle-up this week and nobody noticed. Well, except for this little video by Colm and the CFI gang . . .

Ever wonder what the Gymnastics Certification is like? Let me tell you a little something . . .

SUNDAY 081026

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CrossFit West Jax opened a month ago. Say hello to them! (This is Mandy, getting her overhead squat on. Say hi to Mandy too!)

Get your Rest Day Crustaceans over at CrossFit East Decatur . . .

SATURDAY 081025

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Misty and Shain from Jogo/CrossFit Bellingham tackle the flying trapeze during a special Circus WOD. (Or not. It was really pull-ups on Again Faster bars and wall-ball, but that flying trapeze WOD sounded pretty good, didn't it?)

CrossFit Addiction grabs some ink in a local college newspaper: Read.

FRIDAY 081024

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What could possibly follow Rhabdo's 2:08 Fran yesterday? There's only one answer: A woman in a skirt executing a clean with a pumpkin. Thank goodness for Melissa Kiel of CrossFit Daytona. (Check out their blog too: they have some interesting B+W photo composition.)

Odd object lifters, here's your clarion call: Show us something cooler than a pumpkin clean! E-mail your photos to us.

Halloween is around the corner. Remember: Affiliates + costume WODs = good times and photos! Now, enjoy CrossFit Central Connecticut's newest video: "Just When You Thought It Was Safe . . ."

THURSDAY 081023

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You might be looking at the man who can take "Fran" under the 2:00 mark. Meet Jason "Rhabdo" Kaplan of Guerrilla Fitness CrossFit Montclair.

Now watch his 2:08 Fran with amazing form: Video.

Can your affiliate produce this kind of athlete? Can you train people to have this kind of technique and intensity? Why or why not? Post thoughts to Comments.

(Photo courtesy of Keith W. at CrossFit Virtuosity.)

WEDNESDAY 081022

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CrossFit PEI won the PEI (Prince Edward Island) Marathon Corporate Relay recently. Without any training except for CrossFit, they entered an eight person team (yes, we're missing one participant in the photo) and finished first out of 42 teams! Now, that's validation.

How about turning this idea on its head? When you send eight people out to enter a marathon, why not invite 8 marathoners home to your CF affiliate? Troll at your local races. Invite them in groups. Give 'em a taste of CF and see their reactions. We're betting that you'll sign up some new members right on the spot. Or, if you've done something like that already, tell us about it in Comments! (Or, if you have a better idea, let us know that too!)

TUESDAY 081021

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Felicia Ennis of Fitness Beyond The Box and Sandy Garcia of CrossFit Central teach Dave (Canyoneering Guide) how to squat in someplace definitely "beyond the box." Where do you think this is? Post your guesses in Comments.

Taking your CF skills elsewhere is always interesting. What's the craziest place you've done something CrossFittish? A forest? A cave? A bar? A supermarket? Tell us! Or, show us with photos!

OHS with a surfboard? Put your eyes on this video from CrossFit Amelia Island.

MONDAY 081020

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Ask and ye shall receive! Yesterday, we asked for more info on events held at affiliate challenges and, today, we have the winner of the 2008 Mid-Atlantic Hopper Challenge, Charlie Dunifer of CrossFit Legacy. Congrats to CD!

Thanks to all of the affiliates who send in photos, videos, etc. We don't have time to respond to everyone, but we certainly do appreciate all of your efforts. Likewise, with those who post to the Comments below and try to build our community: We love your support and enthusiasm!

And now, on to the NHL and CrossFit, as in Minnesota Wild star/CrossFit Minnesota member Brent Burns. Watch the video on how this professional athlete prepares for his season.

SUNDAY 081019

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19 members of CrossFit Fairfax descended upon CrossFit BWI recently for the Mid-Atlantic Hopper Challenge, forming one of the largest groups there and taking home second place in the women's competition. Who won? And where are the rest of the photos? Tell us here at the A-Blog about your competitions and shoot some photos or video! We want to hear about it!

Windy City CrossFit does Skirmish Went Terrible (oh, okay, we really mean Fight Gone Bad): Video.

SATURDAY 081018

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Davie of CrossFit Central Scotland looks for spare change at Dumbarton Castle.

Far, far away from Scotland, Davie (unbeknownst to him) was having an effect on a CrossFit Athens member: Read more. (And, just for kicks, what was everybody's opinion of the 100 Day Burpee Challenge? Good? Bad? Or okay but what's that joint pain?)

FRIDAY 081017

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Miguel DeCoste of CrossFit Ventura bringing out his inner gladiator at the Coliseum in Rome.

Also at CrossFit Ventura is the amazing transformation of Mase. Look.

Got a member who made big changes and saw big results? Let us know! Send photos, links, etc. and let this community not only celebrate their accomplishments, but also learn what works.

THURSDAY 081016

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How tough is CrossFit Sugar Land? Tough enough that members flip tires with their teeth! (Or maybe we just made that up. You decide.)

Over at CrossFit Threshold, they're being tough on reporters (during a WOD, at least). Read more.

Think Anthony B's box jump yesterday was tough? Check out Muzz of CrossFit Newcastle. He tosses off a WOD of tabata high box jumps and clapping push-ups, just 30 min after tackling "Helen". Watch the video.

WEDNESDAY 081015

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Tom Jensen, a member of Competitive Fitness, pulls up on one of the letters at Disney's California Adventure. (Apparently, the "F" worked the best, but it was very difficult to kip.)

You've got to see Anthony Bainbridge's box jump in the photo accompanying a recent article on CrossFit Fredericton. Amazing.

CrossFit Genesis just moved into a new facility and one of their members (Justin A.) got his first muscle-up during the first WOD there: Watch the video. Also, their blog is worth checking out -- scroll through a couple of entries and read for yourself.

TUESDAY 081014

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Chris LaLanne of LaLanne Fitness CrossFit shows a little CF love before plunging into the Raccoon Strait of Tiburon, CA for the Tiburon Mile race.

Take a look at the bottom of your e-mail. If you don't have a signature with your CrossFit affiliate name and/or link on it, think about adding one. It's helps people readily know who you are and what you do. (And it even helps us at HQ when you e-mail us with photos, videos, and questions!)

More of the LaLanne gang, this time doing "Jackie" on video: [wmv] [mov]

MONDAY 081013

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CrossFit Kids Certification Seminar at Brand X in Ramona, CA, Oct 10-11.

Want to add more fun to your affiliate? Attend the Kids Cert and learn how to look at everything in a new light. Powerful stuff!

Someone else having fun is CrossFit Huntsville. Take a pit of gymnastics foam bricks and add some CrossFitters and kettlebells. Watch The Sea of Heartbreak. (Tip: If the video "glitches", just hit "pause" and let it load fully.)

SUNDAY 081012

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We started the week with babies and we're going to end with them! Say hello to the newest member of CrossFit Agoge: Owners' John and Kelly Brown's little girl Wesleigh Morgan Brown! Kelly only pushed for 5 minutes, but when she was done she was quoted as saying, "That was shorter than my Fran time!"

Want to have some fun today? Set your watch alarm to go off every 60 minutes. When that alarm sounds, no matter where you are, drop and do 10 burpees. Really. Office supply store, nursing home, shopping mall, airport: wherever you are, just do 'em. (And for those of you who are behind on the 100 Day Burpee Challenge, this is an easy way to catch a bunch!)

SATURDAY 081011

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(Editor's Note: The following words are courtesy of Greg Glassman, but the sentiment could be shared by everyone in our community. CrossFit blurs the line between work and play, in the WOD and in the running of an affiliate.)

Brian Mulvaney has left twenty years of high-tech start-ups to work full-time for CrossFit. No more Dell; it's now a Mac. No more wingtips; it's now sneakers. This is, at the heart of it, what leaving the corporate world for a fitness career is really all about. Like summer vacation for school kids. Congrats to Brian!

"I am capable of twice as much as I think." Words of wisdom from CrossFit Niagara's Mark Gleason. Read the article.

FRIDAY 081010

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Take a look: This photo shows the wide gamut of emotions on display when CrossFitters get together. CrossFit Jersey Shore raised $1,000 for congenital heart disease by hosting a 42,000 meter row challenge, which was conducted by 4-person teams -- and even included a local rowing club. (They lost to Jersey Shore, naturally.)

CrossFit Central CT shows off their working class heroes: video.

As promised, Nicole Carroll explains how to prepare for a Level II Certification . . .

THURSDAY 081009

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Johnny Mac takes his turn in the circle during a recent Level 2 Certification in Virginia Beach, VA.

Worried about passing the Level 2 Certification? Tomorrow on the A-Blog, Nicole Carroll gives advice on how to prepare.

Here's a great opportunity: We are now taking Test Subjects for Level 2 Certifications. People can sign up at no cost to attend (Day 2 ONLY) from 9am-1pm to participate as trainees in the Level 2 test.

WEDNESDAY 081008

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Gettin' down (and up!) at the Lynnwood CrossFit First Anniversary Party. Check out the Zone cake with kettlebell and tractor tire decorations. Congrats to LCF!

Great photos like this get us thinking: Perhaps it's time for a "CrossFit Affiliate Photo of the Year" competition? Maybe a Video of the Year throwdown too? Show the top 3 and vote at the Affiliate Gathering in Feb? Post your thoughts to Comments!

Somebody else who has us thinking is Ryan Atkins of CrossFit Milwaukee. He recently did a cool little interview on the radio. Listen to it.

Tuesday 081007 UPDATE

Want to see the power of the immediate nature of your blog? Check out Potomac CrossFit today. Within hours of a Washington Post article on the Makimba Mimms case, they provided additional contextual information to their members. Very nice.

TUESDAY 081007

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Two CrossFit Regina trainers do handstands on two very different Canadian landscapes: Aaron in Nova Scotia by the Atlantic Ocean and Jeff in the Saskatchewan Prairies.

It's International Day on the A-Blog! Check out CrossFit South Brooklyn in a few European publications. The WOD transcends linguistic and cultural barriers.

(If your affiliate is in the news -- print, video, or radio-- let us know! Send us a link and your story might end up right here.)

Pavel over at CrossFit Santiago gives us a great taste of Chilean CrossFit: video.

MONDAY 081006

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Utilizing the resources of CrossFitMom and the guidance of her own physician, CrossFit Watertown trainer Melissa Reed was able to CrossFit safely throughout her entire pregnancy. She completed her last WOD just 12 hours before delivering a beautiful baby boy.

It's officially Prego Day on the A-Blog! Read about CrossFit Central's Carey Kepler before and after her pregnancy. Watch Elizabeth Harkey from CrossFit North Atlanta tackle "Angie" while 7 months pregnant with her third child.

And the next time somebody tells you "CrossFit is dangerous", send 'em here. Nothing speaks to the infinite scalability of CrossFit like a pregnant woman doing pull-ups or swinging a kettlebell.

CrossFit Mom is a great resource that is available to everyone. To help support the good work of owner Andrea Nitz, CrossFit Brand X held a fundraising WOD called "Don't Drop the Baby" -- and the baby was a 35lb or 53lb kettlebell! Check it out: [wmv] [mov]

SUNDAY 081005

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CrossFit Running and Endurance Certification at CrossFit Milford in Connecticut, Oct 4-5.

This clean involves sand, but nobody's at the beach. Check out how CrossFit North Atlanta got a little creative about training with water bottles: video.

SATURDAY 081004

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Harbor City CrossFit's Moses McKay adds to their team effort in the Concept 2 Fall Rowing Challenge. HCCF is currently in 25th place overall with over 700,000 meters rowed and in second place for CF affiliates, behind Lynnwood CrossFit. Team members row to complete 100,00 or more individual meters rowed in 30 days! (Hey Moses, are you ready for that?)

Tight hamstrings? Read "Hamstrung" by Keith Wittenstein over at CrossFit Virtuosity.

FRIDAY 081003

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What's harder than doing Fight Gone Bad? FGB in cammies and your flak vest, of course! CrossFit Fort Meade knows that.

Another year, another Fight Gone Bad fundraiser. This year's total: $555,000 raised by almost 200 affiiliates and others in the CrossFit community. That's impressive. Add in a matching grant and that's over $1 million dollars heading to some great causes. Read more about the top fundraising affliates here.

As promised, we're showing the best FGB III video that we received, and the real kicker is that it's in YouTube format! We're not big fans of YT but we are big fans of CrossFit South Brooklyn, so here's their FGB III video.

THURSDAY 081002

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CrossFit Lexington (which just opened in 22,000 sf in KY!) lets you know easily who's sitting in front of you at the stop light.

Alas, the CrossFit License Plate/Free Certification giveaway has ended. The good news is that, if you already submitted your plate photo to CFHQ, then you have until Jan 1, 2009 to attend a Level One Cert! (Sorry about the Level Twos: Due to small class size, there just isn't enough room.) But, remember, one of the best ways to prepare for your L2 cert is to attend more than one L1 Cert. Or, be a hero to spouse or friend or affiliate member and give the cert to them!

As promised, we're bringing on the "Painstorm" . . .

WEDNESDAY 081001

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If you're a CrossFit trainer, where do you go on your honeymoon? Well, Donna Malin and Matt Dyson, both trainers at CrossFit Great Barrington, tied the knot, did some handstands, squats, and burpees at their wedding, and then headed to Mark Rippetoe's Barbell Certification! Congrats to Donna and Matt!

Looking for the Oct Painstorm? It's so good, we're letting it brew for another day. Check back tomorrow for the test of manhood (or womanhood!) from our friends across the pond.

Speaking of pain, check out this photo of CrossFit Omaha's Jason Brilz winning his debut UFC fight.