From the Blog


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You know how “misery loves company”?
I think suffering does too. Not even in a negative way, I think it’s better to suffer together versus alone. Of course I’m not saying if you’re going through something awful, that you wish your peers would go through something awful also. That would probably make you a bad person.
I’m saying a struggle or a burden feels lighter when you have people around that can relate to what your going through. When you’re suffering through something that challenges you, success seems that much closer if you’re surrounded by people that have suffered and survived the same thing. It’s tangible proof, embodied in another human that you too can overcome this obstacle.
That’s why we write our times, scores, and weights on the board.
That’s why we read the previous classes times, scores, and weights.
It’s not to “do better” than one another, in an effort to prove some athletic superiority.
It’s because these are our friends, today they suffered through the same wod you did. They survived.
In the process of surviving the challenge of the day, they may even provide you with a time, weight, or score to shoot for that’s more aggressive than you otherwise would.
And obviously, one of the best ways we get to share the suffering is with the folks that are in our class. At any point during a wod you can look to your left and right and see people that can empathize with exactly what your going through at that moment. Some may be going faster than you, or heavier, or lighter, or slower, or scaling some movement.
It doesn’t matter.
Different bodies require different things to reach the desired intensity level, but they all reach it…and suffer together.
So utilize this advantage that we so often take for granted, you will struggle but you never have to struggle alone.

You know what’s not a struggle? Making these Eggplant Sausage Roll-ups. Boom.
2 eggplants
3 lbs sweet Italian Turkey Sausage links
2 large jars of tomato sauce (all natural, no sugar added) or 6-8 cups homemade
1/4 cup fresh parsley (chopped)
First of all lets just clear this up, you will need salt also, and a tablespoon of olive oil. No I’m not counting them as ingredients. Preheat oven to 350.
Peel your eggplants and slice them lengthwise at about 1/4 inch thickness. Lay all your slices out in a single layer on some paper towel and sprinkle salt on them. Let them stand for about 2 hours, after that pat them dry. Drizzle your tablespoon of olive oil in the bottom of a casserole dish. Take one sausage link and wrap an eggplant slice around it, place it in the dish. And so on, until the dish is full or you run out of sausage. Now pour the tomato sauce over it and bake it covered for 60 minutes. remove cover and bake for another 30 minutes. When the eggplant is soft and the sausage is cooked through you know it’s done. Allow it to cool about 10 min, and top with fresh parsley. You can be as simple or as creative as you feel like with this recipe. If you do dairy, plop a couple scoops of fresh ricotta on top 10 minutes before its done baking. Or liven up your sauce by adding fresh basil, thyme, or sage. The real beauty of this recipe is that if you want to keep it 4 ingredients, it’s still a crowd-pleaser.





Summer is is fun, wouldn’t you agree? I assume you are nodding yes. You know what’s in season in summer? Peaches. And abs. That’s why I’m sharing these peachy muffins. Some of the most fun summer times are made at the beach…speaking of, who is in for the beach wod this Saturday??!? I can guarantee that is going to be a blast. I can also guarantee if you like peaches and muffins this recipe is for you.



4 white peaches

1 1/2 cups almond flour

1/4 cup coconut flour

1/2  cup coconut oil

1/4 cup coconut sugar

1/2 tsp baking soda

2 eggs

1/2 cup fresh blueberries


Preheat the oven to 325. Peel and blend 2 of your peaches into purée, and chop the other 2. Mix all your remaining ingredients in a large bowl. Next fold in the peach purée  and the blueberries. Spray your muffin papers (or silicone liners, if your awesome) and bake for 20-25 minutes or until firm in the middle. These are so moist and yummy, love them and share them.




That was a smooth title though…
Well it’s officially underway, the main event of our sport. It’s time to crash the gym this weekend and watch our live feed of the games and engage in cheering and chowing down!!
Here for your convenience is a recap of some party favorites…

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There is lots more available if you need inspiration, surf around the web and find something you want to try. Then bring it in so we all can taste test it!































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PR’s are good.
Real good.
PR’s are (dare I say) better than…bacon.
Yeah I went there.
Klaus Obermeyer said “a pleasure shared, is twice the pleasure”. I personally couldn’t agree more, sharing the pleasure of success seriously beats being successful alone.
Well Klaus, how about sharing the pleasure of success with upwards of 150 other people. That’s fantastic.
Everyone should know how that feels.
I see new faces at the gym and I smile inside knowing that they’re going to feel that support, that shared success of the community, (possibly for the first time ever) and we get to have a part in showing it to them.
Keep doing what you’re doing everybody.
As always, phenomenal work!

In unrelated news…

I like snacks, and by “like” I mean I want to eat them all. All the snacks.
I can totally derail into a sea of cheese and crackers.
I love dips too. Dips of all sorts.
Here is a relatively healthy, and very tasty dip originally posted by JB of

Red pepper dip


Jar of roasted red peppers with garlic

1 cup walnuts

1tbls olive oil

½ tsp onion powder


½ cup fresh chopped parsley to garnish


Put your roasted peppers and garlic in the blender and blend until smooth, add walnuts and blend, drizzle in olive oil, add onion powder, salt and pepper. You may want to add more nuts if you want it thicker it’s up to you. Blend to mix. Store in fridge.


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Tips for the day:
1) look into bulletproof coffee
2) don’t forget to drink extra water
3) pay someone a genuine compliment
4) pay yourself a genuine compliment
5) be present
6) actively promote the positive
7) try this recipe

4 large Portobello mushrooms (stem and gills removed)
2 cups chopped Roma tomatoes (I used yellow and red)
2 cloves garlic finely chopped
1 tsp salt
1/2 cup fresh basil chopped
2 tbls EVOO
1 tbls Balsamic Vinegar
Turn your grill on high and let it heat up. Slather 1 tbls EVOO on the outside of your Portobello’s. Place your chopped tomatoes, basil, salt, and remaining EVOO in a bowl and toss well.
Drizzle balsamic vinegar on the inside of your mushrooms, and layer a large scoop of bruschetta on top. Place your filled mushrooms on the grill and turn the heat down to medium. After 8-10 minutes (depending on the size of your mushrooms) they should be just about done. If you eat dairy, a little parmesan cheese or a couple shaving of grass fed Kerrygold Dubliner make a great topper. So easy and remarkably flavorful!




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Mike D.

It’s time we have “the talk”. Not the birds and the bees talk, the food talk.
First a little exercise in assessment…
Raise your hand if you know what your back squat PR is. Go ahead, don’t worry if you’re sitting in an office next to your co-workers just do it.
Keep your hand up if you know how many grams of protein you’ve eaten today.
Your hand is down, isn’t it?
What’s the point?
You clearly care about your performance, that’s why you know your back squat PR and your deadlift and snatch etc. that’s why you record your wods for later reference and snap pictures of the white board. Performance is important to us, it is a reminder of how far we’ve come and a constant fire under our rears to meet new goals.
Well the sad fact is there are a lot of folks out there putting in tons of work while simultaneously cutting their performance potential short. It’s an uncomfortable, sticky subject…FOOD. Eating is a personal thing, your choice of diet is YOUR CHOICE and no one should make you feel judged for it.
However, it’s our job as coaches to help you reach the highest level of fitness you can. So hate me or not, today I’m going to give you some facts and point you in the direction of some resources so you can benefit from knowing how to eat to improve your performance.
First of all, we know it’s hard. It’s challenging to eat right when those around you aren’t, when you have a sexy slice of cheesecake in front of you, or when an unhealthy choice is just more convenient.
But you are okay with “hard”. You are comfortable with “challenging”.
Is Crossfit easy? No. And you love it. You love it because it makes you feel and look awesome, the results are undeniable. It’s the same with food choices.
The founder of Crossfit, Greg Glassman stated the prescription for eating to potentiate the best performance in it’s simplest form as “eat meats and veggies, some fruit, little starch, no sugar.”
He didn’t just decide that was the way to eat with no foundation to base it on, there is significant scientific backing for that model. If you want to read about it check out:
But maybe you don’t want to jump on the “paleo” train. That’s fine, you certainly don’t have to. But we strongly suggest you try even implementing some concepts for about a month, then ask yourself “how do I feel? Am I stronger, faster, healthier, happier?”
The inconvenient truth is this: Eating meats and veggies, some fruit, little starch, no sugar will benefit your health, weighing and measuring your quantities so you get the right amount of macronutrients for your individual needs will give you UNMATCHED performance. It has been proven over and over again, the most elite athletes pay close attention to how much protein, carbohydrate and fat is going into their bodies. The general suggestion is that your daily calories are made up of 30% protein, 30% fat and 40% carbs. Dr. Barry Sears developed a system of eating called ‘The Zone” he makes it much easier to track intake by using a “block” system.
Read about that here:
Being balanced can be difficult too. Say you decide “the zone” is for you, does that mean on your wedding day you wont allow your spouse to feed you cake? does it mean you can’t sit down and have a beer with your best bud on a hot summer day? No way! Be balanced, be human, you will be a lot happier and be able to sustain your healthy habits much longer.
Do you have to quit Crossfit if you don’t want to eat like a caveman or zone your meals? Of course not! We love you, and we are here to help you get where ever you want to go from a fitness standpoint.
If you take one thing away from this post let it be the following:
What you eat, without a doubt affects your performance. You can’t hide from that fact. So decide for yourself (no judgments passed) if you want to potentiate the best results through your food or if your not really interested in that, and then act accordingly. Everyone has to figure out what works for their own body and lifestyle, this information is meant to help you in that endeavor.
And that my friends is the food talk, no sugar coating…just the facts.
Recipe Thursday will be back next week!! Keep up the great work, athletes.