The Universe Part II

   I wrote a blog a while back entitled "The Universe" and as I was reading it again the other day, it struck me to its relevance towards this world we are living in today. 

   I am fascinated by the psychology of what has played out in the world - mainly in the US - during these past few months.  And typically, my opinions on this topic have not been well received by many people so I have kept them to myself.  But this is my blog and - for now at least - we are allowed to share our opinions on these types of platforms. 

   The widespread concern for the health of others has been nothing short of inspirational.  An entire nation has shutdown with the hopes of saving lives, not just their own.  While arguments were made and terms like "herd immunity" and "flattening the curve" have now become common, we can all agree decisions made with the hopes of mitigating danger to ANY population is certainly worth trying. 

   But... why the change? 

   Why do we care so much now... but never cared before?

   Its quite simple really.  You cant catch heart disease from someone else.  You cant catch diabetes from someone else.  You cant catch cancer from someone else.  You cant "catch" the bad habits of others that ultimately leads to their demise. 

   Therefore it doesnt effect you. Therefore why should you change your life? 

   But you CAN catch the coronavirus.  It CAN effect your life and those directly connected to you.  Therefore NOW you care.

   This is how it seems to me.  This is how I am seeing the response to this virus.  And while it is most likely horribly unpopular with most people, I believe it to be 100% true. 

   While many justify their response as an altruistic means of caring so deeply for their fellow man, it is actually rooted in a selfish desire for self-preservation.  Otherwise, why not the same passion and zeal for the number of other PREVENTABLE causes of death in the world today?  Why do we so flippantly turn a blind eye to any number of world issues that cause pain and suffering - like hunger, poverty, access to water - but now all of a sudden feel the need to go to such extreme measures to stop this virus? 

   Lets take it a step further.  We all know who is at higher risk of dying from this disease.  While outliers exist, the overwhelming majority of people who suffer the most from this disease are those with pre-existing conditions.  In some of these cases, the conditions are of no fault of their own.  However, in others their conditions are a direct result of their years and years of neglect for their health.   Poor diet, lack of exercise, drinking, smoking, stressful lifestyles... any number of preventable scenarios that lead them to this point. 

   Where was everyone then to help those people?  Where was the worldwide response to help these people then?  Because if we did , THOUSANDS UPON THOUSANDS who died from complications related to the coronavirus would have been strong enough and healthy enough to overcome it. 

   For so many, the chance to save their lives was long before this virus hit our shores.  And so many of you did absolutely nothing about it.

   But then there were some and yes I put myself in this group, that worked tirelessly in gyms and fitness related positions doing our best to get people to exercise and to change their habits.  We promoted holistic approaches to healthy lifestyles that included not just exercise but better nutrition habits, more consistent sleep, ways to alleviate stress.  We encouraged investing time and yes money into your health NOW in hopes of preventing any possible complications down the road.  No, it would never be a guarantee against all the Universe could potentially throw at you but it could certainly help. 

   It was more than just people in gyms of course.  There were many across the world working daily in hospitals and healthcare facilities working insane hours and doing everything they could to save lives.  Volunteers helping whenever and wherever they could.  But these people werent held up as heroes then, only now.  Why is that? 

   Mankind has found reasons to hate and divide for thousands of years.  Add this to the list. 


   The "enlightened" who care "so much" that want a worldwide shutdown no matter the cost to save the lives of people that just a few days prior they did not care ONE TINY BIT about.  They will lead the charge because they are the loudest and most insatiable in their need to be heard... and because they are the most selfish of all. 

   Follow the rules.  Social distancing is less of a suggestion and more of a standard and a rule now so be above all a good citizen and follow those rules. 

   But do not stop using your own mind.  Do not stop doing your own research and devise your own opinions and thoughts and what is going on around you.  Do not let the loudest and most selfish of our population control the rest of us.  Notice who is always doing the attacking and dividing, pay attention to who is focused on negativity and destruction.  Evil cant hide during times like this and you cant learn a lot about people during these trying times. 

   Until we meet again my friends...

 

Memorial Day Murph

On June 28th, 2005 Lt. Michael Murphy lost his life in combat in Afghanistan.

If you do not know the entire story, I highly recommend spending some time to research it.  It is a story of heroism, selflessness, and bravery on a scale that many of us - myself included - cannot even comprehend.

Now every Memorial Day, CrossFit gyms all over take part in a workout that Michael loved.  It was called "Body Armor" but has now been named after Michael... affectionately known as "Murph".

As any hero workout should do, Murph tests every fiber of our being from start to finish.  With no equipment other than a pull up bar and a vest (which is optional) this workout still manages to be one of if not THE hardest things we do all year inside our gym walls.

I would love to talk to about the "why" we do Murph but I will save that for our pregame talk at CrossFit KLEW tomorrow morning at 9am (feel free to come join us!).  For now I want to give some pre-workout, workout, and post workout advice to anyone and everyone who is going to partake in this unique, one of a kind physical challenge.

Pre-workout
   Do the obvious stuff.  Eat a few more carbs than normal.  Why?  Who cares why its a chance to have a bowl of cereal and tell yourself "Its because I am doing Murph tomorrow" so just shut up and do it.
   Drink water.  Not enough to drown a fish but if you are like me I am TERRIBLE at drinking water and that is not going to help matters tomorrow during Murph.  If you show up with an empty tank you won't be able to refill it during the workout.
   WATCH "Lone Survivor"!!!!!!  If you havent seen it this is a must.  If you have seen it, then watch it again.
   Sleep.  You should always do that.  But especially tonight try and get a good nights sleep.  8 hours minimum.
   Eat breakfast.  No need for three McGriddles on your way to the gym, but perhaps some eggs, small cup of oatmeal with some strawberries will do the trick.  1-2 hours before kick off preferably.
   Find a cool outfit.  Lots of pics on this day and you will want to make sure you look cool.  Kidding. But not really. Especially for those of you who rip your shirt off within the first two seconds.
   If you are going to wear a vest and you never have, figure out how you want to secure that thing and test it out.  It will suck on the count of 3-2-1 GO you start running and you realize your weight vest is cutting off your oxygen supply every time you move.
   Your hands will likely rip.  Do whatever you need to in order to try and prevent that. Tape, wraps, stop gripping the bar like a dummy and start wrapping your damn thumbs around the bar....
 

During the workout
   Scale if necessary but... don't let it be comfortable.  For instance don't scale the mile just because you "hate running"... Murph is a chance to really get waaaaaay outside your comfort zone.  Take advantage of it.  Ask your coaches if you aren't sure but make sure you are scaling out of necessity and not fear.
   Cheer people on.  Don't worry about your time worry about the people around you.  Stop in the middle and go high five someone.
   Stop putting so much damn chalk on your hands.  You don't need anywhere near as much as you think.
   Drink water for comfort.  If you are going to be working 40 plus minutes, then make sure you drink you water.  Do not chug water every 2 minutes.
   Wear shoes that you are comfortable running in.  Don't worry about the squats.  You will be so sweaty and warmed up that you will not need any special type of shoe to squat... but you will need every little bit of help for that last run.
   Think about someone.  Someone you lost.  Someone you hope you never lose.  Someone you love with all your heart.  Think about all that life has thrown at you to try and knock you down.  Find inspiration with every rep you complete.  What you are doing is not just about push ups and pull ups...
    Realize how bad ass you are.

After the workout
   Whatever the hell you want.  But do it with friends and preferably the people who just finished Murph with you.

18 hours away from Murph.  I personally have done Murph in just about every which way imaginable... including with 1 arm DB bench press and 1 arm DB rows when I had a broken arm.  I have done it with a vest and without, partitioned and straight through.  Every workout was special regardless of the scenario and I have no doubt tomorrow will be no different.

KLEW NATION... rest well.  I will see you in the morning.
 

Standing the Test of Time

This weekend I had the privilege to attend a friend's symphony and listen to some truly inspiring classical music.  The performance included a solo from a professional violinist from the Philadelphia Orchestra, which was truly breathtaking.  Another friend informed me that the violin he was playing, which was on loan from the Philadelphia Orchestra for this particular performance, was built in the 18th century and was worth around $1,000,000.

Um.... excuse me?  Say what?

And apparently its far from the most expensive violins that exist...

My Google research tells me this is the most expensive??  Made in 1741. 

... but I digress.

What I immediately thought was how amazing something constructed so long ago could still produce such unparalleled quality.  All the technological advancements in the past 300 years and still there is nothing that can surpass the beautiful sounds this violin is capable of making.

As so often occurs, I then thought about CrossFit.  I thought about how many people have warned me - even those within CrossFit - that it won't last.  That it has to change and evolve if it will ever be able to survive.

I get it.  Fitness changes.  Trends come and go.  People lose interest in one thing and are enamored by the next big idea.  No different than music right?  Hundred of years ago children listen to Mozart and Beethoven... now they listen to Lil Uzi Vert and 6ix9ine.  I would say thats quite a change.

No tattoos on his face of Jigsaw or the number '69' like today's music icons but I'd say Tchaikovsky was still a pretty good  maker of music. 

But just because now we don't hear classical music being played on every station or we don't see Tchaikovsky on tv does that make it not music or less by any standard?  Does that make it inferior to today's music?

OF COURSE NOT.

And that is CrossFit.  People can add to it or subtract from it to appeal to the masses and that is fine.  They can claim whatever they want but the fact will always remain constantly varied functional movements executed at high intensity with a focus on mechanics first, consistency next and finally intensity will ALWAYS work to help obtain higher levels of fitness.

There is more than one way to get fit, and CrossFit is just one of those many ways.  But the fact that it works on so many levels is why it won't go anywhere.  It might change due to outside pressure and the flippancy of the masses, but just like the 300 year old violin that still produces beautiful music, so too will CrossFit produce health and wellness to anyone who partakes in it for generations to come.

What CrossFit IS... And What CrossFit IS NOT

   Even after all these years, I still LOVE to talk about CrossFit.  Shocker right?  I mean its part of who we are as CrossFitters... WE NEVER SHUT UP ABOUT IT.

  What kills me is the reaction from those OUTSIDE of CrossFit.  Instead of saying, "Damn my best friend is ALWAYS talking about CrossFit and how great it is... maybe I should check this out" , we often see the opposite reaction which is more like "UGH OMG SHUT UP ALREADY NO ONE CARES ABOUT WHAT YOU DID IN THE GYM TODAY."

  We could talk for days on the psychology behind the difference between those two reactions but thats not what I want to get into right now... today I want to talk about what (in my opinion) CrossFit IS.  I want to talk about what I think the essence of CrossFit is and what makes it so unique.  I also want to address what CrossFit is NOT.  There is so much misinformation and inaccuracies that surround CrossFit and for once I would like to put some of those untruths to rest.

  So,  lets talk about what CrossFit IS and is NOT:

CrossFit IS...
   ... a fitness plan that 100% works.  This is not up for debate.  This is not to be argued.  As a fitness regimen, CrossFit has the ability to address all your needs and help you achieve all of your goals.  Assuming you have a caring and knowledgeable coach/coaches to assist you, there is no excuse not to establish a physically healthy lifestyle through CrossFit.

Relax... he only did sets of 10 at this weight so it was totally safe.    

CrossFit is NOT...
   ... the only way to get fit or obtain the physique you are looking for.  Ever see a Greek or Roman statue from many many centuries ago?  Not equating aesthetics to health but we can all agree controlling bodyweight and maintaining a lean physique is never a bad idea for your health.  Thats right people having a six pack and shredded muscles has been around long before "Fran" and  CrossFit.  You can obtain an amazing physique and a healthy body without ever stepping into a CrossFit gym.
   Please do not be the cocky CrossFitter that turns people away from our amazing community by trying to convince them that CrossFit is the ONLY WAY to get fit...
   **DISCLAIMER:  I do believe that CrossFit is superior in its effectiveness to train the masses and create a positive, healthy lifestyle that can last for as long as you are alive.  And its my favorite of course.

FACT: Has never done "Fran" 

CrossFit IS...
   ... more than just "working out." Laugh all you want but it is.  And the people within our community totally understand that.  There is a bond, a connection formed that is difficult to explain but easy to appreciate.  In 5 plus years at a Bally Gym, do you know how many people gave me a high five after a hard work out?  ZERO.  You know how many I got yesterday after class?  FIVE.
   Need I say more?

We take funny pictures.  Doesn't get any more functional than that.  

CrossFit is NOT...
   ... about where you are RIGHT NOW.  You do not need to be a certain "type" of person.  You don't need to "get in shape first".  You don't need to look a certain way.  Big, small, short, tall... these workouts punish us all.  And regardless of whether you walk in the door able to do 100 unbroken pull ups or can't even hang from the bar, CrossFit will still work for you.  I believe fitness is not about how you look but about what you can do. CrossFit will not allow you to just sit in a machine or walk on a treadmill like a zombie... we are going to teach you and guide you so that you can do more.  And when you can start to do more inside the gym, you start to be able to do more outside of the gym.  Walk with your grandkids at the park, swim in the ocean, climb a mountain, ride a bike, WHATEVER YOU WANT.... thats fitness.

Why am I the only one not wearing glasses.....?

CrossFit IS...
   ... enough.  A one hour class, 4-5 times a week is enough to change your life.  Its enough to make the changes you want to see in your health and fitness.  Do you want to compete?  Do you want to participate in the sport of weightlifting?  Different story.  Do you want to feel good, look great, and spend more years on this earth as a healthy, able-bodied individual who can do whatever the hell you want?  Then CrossFit is enough.

I approve.  

CrossFit is NOT...
   ... going anywhere.  At least not any time soon.  I remember when I decided to switch career paths and pursue coaching in a CrossFit a majority of friends and family laughed and didn't believe CrossFit would even be around that long.  Outsiders scoffed at the quick rise and what they believed would be the inevitable fall of CrossFit... well, they were wrong.
   Because it works, because its more than just a workout, and because its filled with countless passionate people that dont want to just teach air squats but create relationships and change peoples lives, CrossFit will never disappear.  It may not always look the same, but it will always be...

We here and we aint going nowhere so get used to it. 

   Well there you have it everyone.  Just some quick thoughts.  Always trying to get better at posting some content so I promise to keep working at it.

   Another fun thing to bring back that I used to do... Tip of the Day!

TIP OF THE DAY:  Nutrition kicking your ass?  No idea where to begin?  Instead of removing things from your daily routine, start adding.  WEEK ONE: drink more water.  If you aren't drinking a lot now, START.  Try to get in 6-8 glasses a day.  WEEK TWO: Eat more fruit.  If you aren't eating any now, how about 3 servings a day?  WEEK THREE:  Eat more veggies.  If you aren't eating any now, go for 3 servings a day as well.
   Do this and you will begin to feel more full, and you won't want that extra snack in between breakfast and lunch or lunch and dinner.   This will begin to create better habits and get you going in the right direction!!!!  Its just a start but often that is the hardest part!!!!

18 Things to Start / Try / Change in 2018

LOVE YOU ALWAYS DAD!!!!!!  

  I really enjoy writing and after reading "Tribe of Mentors" by Timothy Ferriss (great read highly recommend it... thanks Elle!) I decided in 2018 I am going to write more.  For me, for you, for the Cosmos, for whoever or whatever reason I am going to write more.  Some things I will share, some things I will not... but more time will be set aside for me to follow my passions and writing is definitely one of them.

   Now lets get to today's blog post.  Been doing a LOT of reflecting during the final few weeks of 2017.  For anyone who knows me, you know it has been a rough 18 months... going from the highs of all highs on my wedding day and honeymoon, followed by the low of all lows when I found out my father was dying of cancer.  Heartache and pain is a stranger to no one, and despite the sadness I am just as often overcome with love and appreciation for the time I was fortunate enough to spend with my father, for the life I have, and for the future life I am so excited to live.

   All these emotions and thoughts have led to some profound (and not so profound) realizations and I am going to share some of them with you.  So read on enjoy!

18 Things to Start / Try / Change in 2018
*in no particular order*

1) Grow a mustache

   Well don't if you are a girl... but if you are a guy and you have never done something to drastically change the way you look, try it in 2018!  Girls - maybe do something crazy with your hair.  Why?  Because you will discover A LOT about how you see yourself... is your value and self worth attached to your looks to an unhealthy degree?  Is how you look and feel on the outside MORE important than the inside?  If so, getting out of your comfort zone in terms of your looks will quickly let you know.

2) Exercise more

   If you do not exercise AT ALL, then you are missing out on the most powerful tool you have to help improve your quality of life.  Doesn't have to be CrossFit, doesn't even have to be in a gym... but it has to be something.  And just like you wouldn't trust Google to help perform a root canal on yourself, dont leave your fitness journey up to keyboard warriors.  Seek out a professional and let them guide you.

3) Exercise less

 I spend too much time working out.  I know that.  And its time I could be with my wife... my mother... my nieces and nephews... working on my career... taking my dog to the park.  It is something I want to change in 2018 and I challenge some of you fellow gym wackos to do the same.  

4) Love animals

   In whatever way you choose to express that love - my recommendation is rescue a puppy - do something.  Animals have the capacity to change your life and give you something many people have a truly hard time giving: unconditional love.  Well not a cat... they are a**holes but pretty much any other animal (kidding... kind of)  Getting a pet is a HUGE responsibility and not one that should be taken lightly but it really can be life-changing.  Do your homework, take your time to really think about it, and find your best fur friend.  He/she is out there waiting for you I can assure you!

5) Run as fast as you can

   Sprinting is one of the coolest things we can do as humans.  And its not something we will ALWAYS be able to do... so if you are fortunate enough to have the ability to still run a full sprint, go and do it.  Preferably under the guidance of a coach in a structured program... but if not, SCREW IT.  JUST GO RUN DAMMIT.  It will feel amazing I assure you.

6) Travel somewhere people DO NOT look just like you
   It is a unique feeling to be on a subway, or in a restaurant where no matter where you look, NO ONE looks anything like you.  Unfortunately, many of us never really experience this and it makes our world view that much more narrow.  Travel somewhere distant, not just in terms of miles of culture as well.  Be uncomfortable and see how you feel, how you instinctively react, and be forever cognizant of those thoughts and feelings the next time you are a part of the majority instead of the minority.

7) Study history
   There is no movie, no Netflix original, no tv series more fascinating than what has already happened in REAL LIFE.  Whether it is the times of Ancient Egypt or the Industrial Revolution here in the United States, there are so many mind-blowing stories and tales that will impact you much more than another Harry Potter marathon.

8) Read Fydor Dostoevsky
   He is considered one of the greatest authors in history for good reason.  His works reveal truths about humanity in such an intellectually moving fashion, it just cant help but leave its imprint on your soul.  "Crime and Punishment" and "The Brothers Karamozov" are my favorite but you really can't go wrong.

9) GO TO DISNEYWORLD!

   I know its not the cheapest trip in the world and I am blessed enough for my wife and I to have been gifted vacation points from my mother in law on two separate occasions... but if there is ANY way you can get there, YOU NEED TO GO!!!  It is a special place it really is.  Its entire existence is centered around bringing happiness to everyone who enters their parks.  Once in a while we all deserve to spend our days in a world where happiness is the ONLY priority.  And eat Mickey ice cream bars for breakfast... throughout the day... and evening.....

10) Play rugby

   Every rugby club on the planet is ready and willing to take you in and teach you what I believe is the greatest sport on earth.  It is physical, it is obviously potentially injurious... but it is unique beyond explanation in its ability to test your individual mental, and physical fortitude AS WELL AS develop your capability to be a great teammate and to be someone people can rely on.  You will learn things about yourself you never knew, and do things you never before thought possible.  Age is nothing but a number on the pitch so if you are later on in years you can play with the Old Boys!

11) Be more romantic

   Material gifts are great... but they are just that: material.  Being romantic with your significant other is the most special gift you can give.  It 100% unique to you and your partner and is a reminder of what makes your bond and your relationship so special.  Dont ever let "stuff" replace actions.  Do more for the one you love... AND BONUS ADVICE: do it without expecting anything in return.  That is TRUE love.

12) Go to the doctor
   Doctors aren't wizards... but they can help us learn about some very important health markers that can greatly effect our lives.  Whether its cancer screenings or regular check ups with blood work, understand that WebMD cant always give you the information you need.  Do not be scared about what you don't know and instead feel empowered by obtaining all the information you can about your body and your health and then doing something about it.  Do not wait till its too late.

13) Give someone a chance
   This could mean a million different things.  The point here is to forgive more, to not hold grudges that do nothing but hold YOU down, and to share with as many people as possible one of the greatest gifts of all: an opportunity.  Maybe its an opportunity to be a better friend or to be a better worker.  Take a chance on investing in someone and try instilling hope instead of fear and despair.

14) Stop lying to yourself
   I know this one is hard.  We justify little white lies all the time... I know I do ("Honey I swear I am leaving in 5 minutes I will be home in like a half hour I swear!").  But those lies pale in comparison to the ones you tell yourself.  And those lies are the MOST damaging.  This year take a real long, hard look in the mirror and realize who you REALLY are.  Many of us will be pleasantly surprised to realize we are pretty damn awesome!! And some of us will realize we have created a "fake" life around us that is hiding who we really are and is keeping us from ever truly being happy.  Either way, its a necessary moment we all need to experience.  Make it happen this year.

15) Ask for help
   I am unaware of a human being on the planet who has lived an entire life without ever receiving any form of help.  Heck from the INSTANT we are conceived and for the first several years of our existence outside of the womb we are completely dependent on help from others.  While being independent is great, being humble enough to ask for help sometimes is extremely important.  Life can be difficult, painful and downright cruel sometimes.  We don't always have to take the weight of the world on our shoulders, and knowing when to say "I need help" can change our lives drastically.

16) Host a party

   Your family and friends are your EVERYTHING.  Without them, what are you?  Take those things away and you are person who works... or doesn't work.  You just... are.  Family and friends make up our entire social network and are the ones that share our joys and sorrows, our ups and downs... they walk with us every step on our journey through life and they are the ones who help shape and form our memory long after we are gone.  So stop being "too busy" and have a party and invite everyone over this year... P.S. food helps.  Especially if you invite me.

17)  Save more money.  Spend more money.
   Yes you read that right.  This year, be more fiscally responsible.  It took some lessons from my beautiful wife Michele to teach me fiscal responsibility within our home, but I am finally starting to get it.  Saving money - SOONER rather than later - is vital as growing old comes with a lot of struggles and concerns and the last thing you want is finances to be one of them.
   AT THE SAME TIME, do not let the best years of your life go by stressing about saving every penny and hoarding every dollar.  Go out to dinner once in a while and order your OWN dessert instead of sharing... buy tickets to that concert.  Go skiing for the day.  Buy that toy for your dog just to watch his reaction when you bring it home.  Be smart.  Be responsible.  But dont let the opportunity for special moments pass you by in the name of "saving".

18)  LIVE IN THIS WORLD.  NOT ON SOCIAL MEDIA.

   I am tired of trying to keep up with social media.  And you should be too.  Live life and do things for the sake of doing them and experiencing them... not just so you can post it on social media.  I could go on but instead I will share this quote from world renowned best-selling author Steven Pressfield: 

"The disease of our time is that we live on the surface.  We're like the Platte River, a mile wide and an inch deep.  I always say 'If you want to become a billionaire, invent something that allows people to indulge their own Resistance.'  Somebody did invent it.  Its called the Internet.  Social media.  Its that wonderland where we can flit from one superficial, jerkoff distraction to another, always remaining on the surface, never going deeper than an inch.  Real work and real satisfaction come from the opposite of what the web provides."

Well, there you have it.  18 things for you to ponder, digest, and do whatever you will with it.  I am sure some of you will disagree with me and that is quite alright... if an idea challenges you and strengthens your convictions than you will move with more courage and boldness into 2018 so mission accomplished.  But if some of what I said struck a nerve dont run from it but instead really meditate on it.  What is it that made you think?  What did it make you feel?  And what do you want to do - if anything at all - about it?  

Happy New Year everyone... may this year be the BEST in a succession of many many many many more amazing years ahead.  

Giants.  Super Bowl.  Next year.  Lock it up.  Boom. 

The Universe

   The Universe is crazy.

   Regardless of personal belief, we can all agree that the Universe (or fill in whatever deity) works in mysterious ways at times.  Some times its for the better - like a serendipitous encounter with the man or woman of your dreams - and sometimes its for the worse... a visit to any children's hospital will show you that.

   And while the good times are plenty for many of us, the reality is the Universe can - at any moment - deliver us some terrible, tragic news.  For my father, it was terminal cancer that took his life just three months ago.  Esophageal cancer that had less than a 2% chance of spreading to his brain.... and yet did just that.  And now for my wife, its ulcerative colitis-  a treatable yet incurable disease that despite no known family history and living a healthy, active lifestyle, has taken over her life, stripping away over 20 lbs from her already small frame.  

   Through my dad's battle and now my wife's struggle, I have always remained a glass half full kind of guy.  I am, till this very moment, unaware of any situation that was improved by complaining, worrying, or looking for pity.

   But I have been really struck by something through all of this and I have felt compelled to share it with as many people as possible.

   And that is this: The Universe - or whatever you want to call it - is ALWAYS just a moment away from delivering some life-altering news your way.  So many things that can happen to us that are beyond our control... so many things that can happen despite our best efforts to prevent them.  So to me, it absolutely begs the question:

   WHY WOULD ANYONE WANT TO GIVE THE UNIVERSE A HELPING HAND IN INVITING HARDSHIP INTO THEIR LIVES????????

   As previously stated, so many things are completely out of our control... heck, some people will tell you its ALL out of your control.  But there ARE things we can do in order to tell the Universe "I'm ok Ma'am... no need to trouble me everything is A-OK over here."  There are things we can do to minimize the chance that the Universe does single us out for some terrible disease and allow us to embrace any struggle thrown our way and come out better, stronger, wiser....

   Here are what I think just a few of those things are (in no particular order)

- Stop lying to yourself.  Its one thing to lie to everyone around you, to post lies on social media, to try and convince the world you are something you are not... but do not start to believe those things yourself.  Figure out who you really are, find out what truly makes you happy, and pursue that relentlessly.  Anything else will just hinder your progress. Do this before its too late...
- Learn to build relationships and not destroy them.  Make lasting bonds with real connections... they are the people who will help you when the Universe comes calling.  If you are filled with negativity you will become toxic to be around.  How do you know if that is you?  Think about this quote: "If you run into an a**hole in the morning, you ran into an a**hole.  If you run into a**holes all day than YOU'RE the a**hole."
-  Be a glass half full kind of person.  Do not spend all of your time miserable and depressed.  Live with positivity.  Enjoy every second, every moment you get because when the Universe calls your number - and make no mistake it will get called - you will not want to look back and think "I wish I would have..."  or "Or why didn't I..."
- PLEASE PLEASE PLEASE PLEASE PLEASE take care of your body!!!!!!!!!!!  Its your only one! Its all you got!!!! Exercise and leading a healthy lifestyle does not guarantee a problem free lifestyle but it sure does improve your chances.  And if misfortune should befall you, you will most certainly be more physically, mentally and emotionally ready to handle whatever comes your way.

   Well, there you have it.  Just some thoughts from a man who is no more an authority on this subject than any of you.  Feel free to disregard all of it, or some of it... but at least think about it.  Our time is just way too short and the Universe can make it even shorter without ever asking your permission.  Figure things out sooner rather than later... and when in doubt smile and be thankful for another chance, another day to get things right.

Growing Old On OUR Terms

CrossFit Masters Specialty Course @ CrossFit KLEW

"I love old people... I hope to be one some day."

I forget where I heard this line but it always made me laugh.  It is the truth though isn't it?  We all look forward to a long, happy and healthy life...

... but what are we doing to actually give us the best possible chance at living a long, happy life?

Recently I had the honor of being a part of the first ever CrossFit Masters specialty course, led by famed CrossFit instructor and judge Chuck Carswell and assisted by Dan Hollingsworth.  They were fantastic and did an incredible job educating us on the intricacies of coaching, guiding, and motivating the fastest growing demographic in CrossFit... the Masters.

While the focus of the weekend was centered around Masters (ages 40 and above), I learned WAY more than just some basic programming methodologies or scaling options.  Our discussions were thought-provoking and led me to really look introspectively about why I do what I do and how I can impact the lives I am fortunate enough to come in contact with at our gym.

I learned so much that weekend but I would like to share with you some of the highlights. Coaches, athletes, couch potatoes ... you can ALL get something from this.  Hopefully this will get you thinking critically, and get you to start thinking seriously about your story and how you want it written.

1) "If there is doubt, there is NO doubt."
   Chuck used this line numerous times and I absolutely loved it.  Not sure if it is his original quote or its from somewhere else, but when training a group/individual OR yourself this is a great rule to abide by. DISCLAIMER: if you are an elite athlete striving to reach the top of your sport you can disregard this.  I would imagine there is some doubt running through a man's mind when dropping in front of a 100MPH slap shot to block a shot but you really do not have a choice if you want to be successful.  But for the vast majority of us - especially those of us later in years - this should be LAW during a training session.  Shoulder kind of achy and not so sure about doing 100 pull ups?  DO NOT DO IT.  Knee feels funny but you really want to do "Karen" with the class?  DO NOT DO THOSE 150 WALL BALLS DAMMIT.  Going faster on those deadlifts might help you beat that 21 year old standing next to you but that intense burning in your lower back sure isn't getting better... STOP IMMEDIATELY.
   I tell our members all the time "Live to fight another day."  We should know that fitness and your health is a long, continuous journey that should not be defined by one move, one workout, one day.  Do not let your ego as an athlete put you in danger.  COACHES - do not let ignorance or lack of control possibly injure an individual who has entrusted their health and wellness to you.  Take a step back, and I promise very soon you will be leaping for countless steps forward.

2) You can be limitless and realistic... but its more fun to be limitless.
   Whenever an athlete walks up to me and the FIRST WORDS out of their mouth is"I can't..." I cringe.  Not that they are lying... they probably can't.  The reality is quality CrossFit programming will most likely have some weights, movements, and time domains that are difficult if not impossible for some people to achieve.  But what gets me is the fact that their default reaction is "NO.  I CANNOT."  There is defeat in their tone; they have set limits to their abilities and they do not believe they can accomplish what is required of them.  WRONG WRONG WRONG.  We may have to scale today, we may have to make some alterations today, we may have to shorten the time... but when its all over you will be better.  You will be improved.  You will overcome the challenges before you and you will reap the benefits of that.  THAT IS SUCCESS.  Who cares if you didnt "Rx" it?!?!?  Change your mindset:  do not walk into the gym focused on what you can't do but instead find some goals that scare the hell out of you.  And attack them with everything you have.
  Kyle Manard has no arms and no legs.
  He climbed Everest.
  With no prosthetics.
  He crawled over 19,000 ft to one of the most deadliest peaks in the world.
  Moral of the story: you are capable of a lot more than you think.

3) You are the author of your own story.
   Do not let society dictate your life.  As we discussed in the seminar, society teaches us that we peak in our 20s, our capacity declines in our 30s, we begin to gain some impossible-to-remove weight in our 40s, illness creeps in during our 50s, we lose functionality by the time we reach our 60s and in our 70s we are a frail, ghostlike shadow of our former selves.
   THAT IS TOTAL BULL CRAP.
   That is not how it has to be.  CrossFit, science and countless human beings through their active lifestyles on this planet have proven this to be false.  An active lifestyle accompanied by smart lifestyle choices can greatly impact the effects of aging.  We do not have to be riddled with disease, we do not have to be overweight, we do not have to become frail and helpless... we have a weapon to fight against ALL of those things and mitigate their effect on our quality of life.  ITS CALLED CROSSFIT (or whatever form of constantly varied functional movement performed at relatively high intensity you chose).
   Do not indulge in the self-fulfilling prophecy that since society tells you its impossible to be fit and healthy and active until the end of your days you cease to do those very things that will ALLOW YOU to be fit and healthy and active until the end of your days.

4) Live with passion.  Die with dignity.
   I cannot promise that exercise and a healthy diet will guarantee you a long and happy life.  But I can promise you that by DOING these things you can greatly increase those chances and by NOT DOING them you can greatly decrease those very same chances.
   So why the heck would you not do it?
   It has been proven that even through terminal illnesses, an active, healthy lifestyle has helped patients extend their lives, often defying the odds.  Training your body can prepare it for the rigors of what you might be forced to endure sooner or later in life, and that can play a significant role in how you live out your final days.

   Rather than summarizing everything, I will expand on my final point and leave you all with this:

My father passed away on March 16th, 2017 after battling cancer.  It started in his esophagus before eventually spreading to his brain.  He dealt with multiple surgeries, including two brain operations within a few days of each other, chemo therapy and multiple bouts of radiation including whole brain radiation.  He struggled each and every day, and I had to sit there - helpless - and watch my father struggle to walk, to eat, to use the bathroom.  The same man who just a year earlier helped paint my entire house, change the light fixtures, cut and install the trim... now was completely broken.  And he remained that way until the end.
   My father was a great man, a man who loved his family unconditionally and had boundless compassion for all he knew... but he was not without his vices. He drank,  He smoke.  He didnt exercise.  His nutrition was poor.   He was more active than most 21 year olds, working his whole life and helping my brother and sisters and myself with just about every single thing we could ever need.
   I often wonder... what if 10 years ago I would have dragged my dad into the gym?  What if I would have made him change his diet?  Quit smoking?  Quit drinking?  What if 20 years ago, or 30 years ago CrossFit existed and someone brought him in and taught him functional movements and basic nutrition and training to increase broad times and modal domains... would anything have changed?
   I don't know.  I will never know.  But if it would have improved his quality of life just a little bit in those final days... if it would have added just one more day.  Heck one more hour so I could have said goodbye... I wish to God he would have done it.  I wish I would have made him do it.

   Do not wait.  Do not leave your story to chance. Write your own ending.  You do have a say and do not let anyone else tell you otherwise.

#lovethestruggle

9 plus miles.  All UP HILL.  The relay leg was called the Beast.  That is what struggle looks like...

Without struggle, there is no progress. 

That is the motto I chose for my gym.  The inspiration came from the following excerpt from a speech delivered by Frederick Douglas:

“Let me give you a word of the philosophy of reform. The whole history of the progress of human liberty shows that all concessions yet made to her august claims have been born of earnest struggle. The conflict has been exciting, agitating, all-absorbing, and for the time being, putting all other tumults to silence. It must do this or it does nothing. If there is no struggle there is no progress. Those who profess to favor freedom and yet deprecate agitation are men who want crops without plowing up the ground; they want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one, or it may be a physical one, and it may be both moral and physical, but it must be a struggle. Power concedes nothing without a demand. It never did and it never will. Find out just what any people will quietly submit to and you have found out the exact measure of injustice and wrong which will be imposed upon them, and these will continue till they are resisted with either words or blows, or with both. The limits of tyrants are prescribed by the endurance of those whom they oppress” - See more at: http://www.blackpast.org/1857-frederick-douglass-if-there-no-struggle-there-no-progress#sthash.qLIQpUkb.dpuf

Some may think it was a bit audacious to utilize the words of a man who lived during a time where his struggle and that of an entire race of people was far more severe than what any one of us today could imagine.  But it is neither my intention nor desire to draw any comparisons.  Instead, his words simply struck such a deep and powerful cord in me that I felt compelled to incorporate it into my life, my career, and my future. 

I have struggled.  We have all struggled.  But I think it is necessary to define “the struggle”.  What is the struggle? 

My definition of the struggle is that there is no definition.  The struggle – an individual’s struggle – is the most personal and private thing one could ever experience.  We are so quick to share our joys and our happiness, quick to even express our fears and concerns.  But our struggles… those thoughts that keep us up at night alone staring into darkness wondering how we are going to ever just “be ok”… those emotions that seem so painful that every time you feel them you look nervously around because you are afraid someone can feel them too… those are our struggles and we dare not share them with just anyone.   

The struggle isn’t sadness or despair… it lives far beneath those things.  The struggle is like the Boogeyman under your bed.  He isn’t really there, he isn’t really real.  But he is real.  He is real because you believe in him and no matter what anyone else says you know he is there, waiting, hoping for you to slip just one more time.  You live in fear of the struggle – just like the Boogeyman – so much so that you live trapped by this fear… don’t let your foot hang off the bed and MAKE sure to keep your whole body covered by the covers, or else he will get you.

 

The struggle is a devil in disguise.  The struggle tells you it is ok to feel bad and pity yourself.  The struggle tries to provide a false sense of comfort in your life by guaranteeing you will never, ever make it so there is no point in even trying.  “You aren’t quitting because it’s hard, you are quitting because it is impossible” your struggle will tell you.  And like quicksand, sometimes the more you fight against it, the more you lose yourself in it. 

But… without the struggle there is no progress.

If we desire progress, we need the struggle.  It is the pathway – the ONLY way – to our goals.

You want good grades?  You spend hours studying, struggling to learn and comprehend the most complex of ideas and thoughts to prepare to ace the exam. 

You want to that promotion?  You spend your entire career, struggling to demonstrate your value and worth to your company and to your boss in hopes of scoring that big promotion. 

You want to get strong?  You spend day after day, nursing aches and pains, launching your body under heavier and heavier weights always chasing those elusive PRs. 

This realization is what allows us to evolve and grow beyond our wildest imaginations.  Once we accept the struggle as a necessary means to an end, we no longer live in fear.  It no longer controls us, but instead it propels us forward.  It motivates us, it agitates us and excites us all at the same time and leads us towards the only direction we truly care about: progress. 

In my CrossFit gym, in every single class I teach, I implore my athletes, my members, my friends to understand this concept.  Our training is never just about lifting more weight, moving faster, getting stronger, looking better… it is about learning that struggling is ok.  Every missed lift, every failed attempt, every last place finish is a step towards progress and towards achieving our goals.  It is true in our gym, in our classes, and every bit as true in life as well. 

So I encourage all of you to learn to love your struggle.  That doesn’t mean walk around with a smile on your face 24/7 acting like nothing is ever wrong.  On the contrary, it means embrace your anger, your frustration, and your disappointment and use it as a tool to take one big step forward instead of two steps back.  Make your mistakes and learn your lessons and be thankful for your newfound growth and knowledge.  Sleep well knowing your struggles are constantly bringing you one step closer, always moving you towards your dreams and never away from them.  Struggling is just life’s way of telling you “Hey… you are on the right path.  Hang in there.”

#lovethestruggle

I heart you CrossFit

Top right.  Thats me.  Stud athlete NO DOUBT.  

It is no mystery that I love sports.  And to be totally honest I do not quite understand how EVERYONE does not share in this love.  While the insanely ridiculous contracts for many many many millions of dollars or the occassional knucklehead athlete who decides to drink and drive or post something stupid to Twitter get most of the attention, what is often forgotten is the hard work and dedication these athletes have put into their sport to become the best.  While natural ability and genetics has helped many of them (you cant teach being 7’ tall),  the fact remains they have sacrificed and worked their butts off to get to where they are.  

This is something I always loved about sports.  I loved being accountable to a coach, to a team, to a goal.  I loved showing up to practice knowing that my hard work mattered to more than just me.  Sprints at the end of soccer practice were never a punishment but a step closer to winning a championship.  I understood that and while the pain and suffering during the endless drills and practices seemed unbearable at the time, I appreciated what we were working towards.  I was relentless in my work ethic for every sport I played and always tried to be the best… but not for my sake. I didnt try to be better than my teammates… I tried to make my teammates better.

Fast forward.  Once my competitive sports career ended there was a huge void.  No more team.  No more coach.  No more goals to strive for.  Who the hell cared how much I bicep curled at Ballys?  Who cared that I leg pressed all those 45’s on the leg press?  Answer: no one.  I didnt even care anymore.  Working out was just that… work.  

Enter CrossFit.

Holy s**t.  

CrossFit was made for me.  CrossFit was everything I had ever wanted in a training program and in a sport.  Once again, it mattered.  What I did mattered.  When I did my first mainsite workouts in 2008 I was posting my results to the comment section along with countless other people from all over the world.  I was looking at their times and weights and they were looking at mine.  Then I got on the forum and started asking questions and getting into discussions about everything from whether CrossFit would help improve your tennis game or not to shoulder prehab to CrossFit training for rugby athletes.  

I began actually tracking what I was doing and striving to improve in more than just physique.  I wanted to learn this crazy ridiculous movement that kept coming up called the snatch and the muscle up.  I wanted to run faster and farther.  I wanted to pick up heavier things.  I wanted to set goals and reach them.  The pain and suffering that I endured to win championships in soccer and All-state honors in baseball had returned and I loved every second of it.  Working out became something totally different… it become fun.

Now, I am a coach.  The fact is I am leader.  If that sounds arrogant I apologize but it is the truth.  I am passionate about what I do and even more passionate about those I lead.  My gym is everything to me and the people who train with me mean the world to me.  Like a family, there is no “off days”... there is not one day that goes by I am not thinking about how to make my members better and how to make our program better to improve every part of their experience with us.  I coach with more intensity and purpose than I train and that is saying something… I would never want to be anywhere else or doing anything else than what I am doing right now.  

If you are reading this and thinking “Damn dude get a grip its just working out” then please dont join my gym.  I am not interested in half-hearted individuals who want to be dedicated for a week or two then quit.  I am also not interested in people who do not want to be a part of a team and something greater than themselves.  My gym is made up of individuals who work and train together as a team.  What we do matters to each other and everyone’s progress is equally important.  Your success and hard work will motivate and inspire the person next to you and so on and so forth… if you cant understand that, no hard feelings.  Dust off those Insanity DVDs and go ham on some workouts in your living room.  

I love CrossFit.  I have for a long time and I will for as long as I am around.  I am more passionate today than ever before to keep progressing our vision for changing lives through more than just fitness… we are reminding people and the world that when you come to CrossFit ECC it matters what you do.  

Love you all.  

Lets go Rangers.