Elf On The Shelf Fun

My wife and I are partaking in the Elf on the Shelf phenomena that is going on this year.  What is that you ask?  Straight from the ultimate resource (wikipedia):

The Elf on the Shelf

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The book was self-published in 2005 by CCA and B Publishing in Marietta, GA. The Elf on the Shelf comes in a keepsake box that features the hardbound book and a small pixie scout elf. Written in rhyme with accompanying watercolor illustrations, it is a Christmas tale of how Santa knows who is naughty and nice. The described tradition of The Elf on the Shelf usually begins around Thanksgiving and lasts until Christmas Eve, when the elves return to the North Pole until the next holiday season. The book spent time as the number one best-seller at Barnes and Noble's website.[1]

The original story

The original story was actually created in the early 1960’s, by Flora Johnson, though Christmas shelf elves were made in occupied Japan since at least the late 1950s. Many of these elves are referred to today as "knee-huggers" and are clearly marked with a 'Made in Japan' sticker.[2] Johnson most likely was familiar with these dolls. The original story involved a little elf called Christopher Pop-In-Kins who visited her children during the holiday season. Year after year, the elf returned. Then, in November 1983, Flora received a call from her very excited grandson: the elf had just “popped in” to his home! At that moment, Flora knew she had to share her own elf tradition with the rest of the world. In 1984, Flora Johnson, 59, began writing a story about a little elf who visits children during the holidays.
Over the next fifteen years, Flora made over 10,000 Christopher Pop-In-Kins elves at her kitchen table. “Book One: Christopher Pop-In-Kins Pops In” was hand-published by Flora’s husband Al and included with every doll. Flora traveled around the country, appearing on television and radio, and giving interviews to reporters. Christopher Pop-In-Kins grew in popularity and was available in specialty stores across the United States.
In 2004, years before The Elf on the Shelf, Christopher Pop-In-Kins earned the Choice Award at the Chicago Trade Show and received favorable notice at Toy Fair in New York City. Now in his 27th year, Christopher Pop-In-Kins is one of the oldest, most loved elves on the market. In recognition of his longevity, Christopher Pop-In-Kins was named Dr. Toy’s Best Classic Toy Award for 2011.


Once everyone goes to bed, the elf flies back to the North Pole to report back to Santa about what activities, good and bad, took place throughout the day. Before the family wakes up each night, the scout elf flies back from the North Pole and hides. By hiding in a new spot each morning around the house, the scout elf and the family play an on-going game of hide and seek. The Elf on the Shelf explains that elves get their magic by being named. In the back of each book, families have an opportunity to write their elf's name and the date that they adopted it. Once the elf is named, the scout elf receives its special Christmas magic which allows it to fly to and from the North Pole. However, the magic might go if touched, so the rule 9,000,000,000 for The Elf on the Shelf states: "There's only one rule that you have to follow so I will come back and be here tomorrow: Please do not touch me. My magic might go, and Santa won't hear all I've seen or I know." Although families aren't supposed to touch their scout elf, they can talk to it and tell it all their Christmas wishes so it can report back to Santa accurately. On Christmas Day your elf will leave for the rest of the year until Thanksgiving comes.

Our girls named our elf, Errol, which means "to wander".  Here are the "hiding" places we have come up with so far:

 This is one that Jen did for me (because my favorite movie is the Godfather).  The girls didn't see this one! :)

And last night, Errol the Elf, showed that he is now into CrossFit!

I hope you enjoyed!  I'll post again with a final show of all of the ones we did this year around Christmas day or so.


Photo Card

Charming Holly Wreath Christmas
Creating Christmas cards has never been this easy.
View the entire collection of cards.

CrossFit Games 2013!

I will be competing in the CrossFit Games Open for 2013.  Today the schedule was released and they have started dropping some teasers...


I've been training very hard since last year's games and my decision to get serious...I am really looking forward to this...not because I feel I'll be uber competitive, but because it'll be great to put my training to the test while competing with other CrossFitters from the area!


Amazing Grace! Barbells for Boobs

I've joined a Barbells for Boobs fundraiser at Crossfit 440 in Mentor, Ohio on December 1st.  Please, take some time to check out my page and contribute to this great cause!




The Phoenix Phight!

Yesterday, at the second to last race of the 2012 Nascar season, the championship duel took a back seat.  A feud between Clint Bowyer and Jeff Gordon stole the show including a brawl-style fight between the two pit crews.  Fists were flying...this was real!  I haven't seen a fight period in a long time, but this one might take the cake. Rubbin' may be racing, but fighting makes it even more exciting!

Phoenix winner, Kevin Harvick, when asked about "the fights":

"The fights? This sport was made on fights.  We should have more fights. I like fights." "Were they real fights?  We like real fights.  We like real fights, don't we?" 



The United Socialist States of America

He has proved to be deceptive, two-faced, and openly promotes his Socialist, Communist platform.  How could anyone vote for this guy?  There are so many people (YES, EVEN CHRISTIANS) who are still so enamored by the fact a black man is our president, that they have closed their eyes and ears to what his real agenda is.  He wants to turn our economy, our country, OUR WORLD into a Socialist Republic.  I've got news for you, every time this has been tried in the past...IT HAS FAILED.  Watch the video below...it highlights our current president's double talk.  Do you really want four more years of this?  And just to prove it's not a racial issue...how about Colin Powell for President of the United States of America?  Of course, as soon as I type that I find out about this.



Fat? Get rid of it!

It has been 20 days since my last confessi blog post.  I've missed you all.  What propelled me back into my writer hat?  Fat. 


People want to lose it.  It makes people uncomfortable in their own skin.  It makes people ashamed of how they look.  It makes people slower.  It makes people less agile, mobile, flexible...

So, why are so many fighting it...or at least saying they WANT to fight it?  An even better question, why are so many failing in their struggle against it?

The answer is not easy...or is it? 

I checked out several claims to the fattest/most obese countries in the world...and this is a problem in many countries.  America, God bless us, is right up there on all the lists.

The problem that I see really comes down to people wanting a quick fix.  Guess what?  You didn't get fat overnight, and you're certainly not going to lose it any quicker than you gained it.  There is no miracle "cure", no FAD shake or diet that will miraculously melt the weight off, no one certain exercise or gimmick piece of equipment to make you skinny.  It's going to take hard work and discipline. 

Discipline is the key ingredient.

It is the most valuable part of any diet or workout.  Discipline.

Discipline to eat healthy.  Discipline to control portions.  Discipline to workout.  Discipline to stay consistent in your workout.  Discipline to push yourself beyond your limits.  Discipline to stick to your plan.  Discipline to do all this.....even when those around you are not.

Now before I start getting an inbox full of hate mail telling me that I don't understand, or that it's not as "easy" for some people as it is for others, or that it's genetics and can't be helped...I want you to visit two people (via the interwebs).  One man, one woman who have chosen to fight genetics and being content with being overweight and are winning.  Both are chronicling their journeys on a blog to promote changing your lifestyle, because that's what this is all about.  If you want to change it cannot be short term.  You can't go on a diet for 6 weeks, lose 20 pounds, and then go back to the way you used to eat.  You can't do a 90-day challenge and then return to your former way of life.  You must make a permanent decision to change from here on out.  Check out Fat Boy Crossfit and the ongoing story of Holly, who is on the road to losing 300 pounds!


2 workouts to try

Back to back awesome workouts!!!

Yesterday, we did:
Back Squat 5, 5, 4, 4, 3
(My weights were 165, 175, 185, 205, 225)

In 9 minutes:
Row 500m then
3 TALL box jumps (go up one size from what you normally use, but no higher than waist-high)
6 burpees
10 situps

I scored - 7 +3 burpees


Today, we did:
Hang Power Clean @ 90% x 3 reps
EMOM for 5 minutes
(I used 165 lbs.)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swing (55)
Box Jump (24")

I scored a time of: 7:40

Both of these were very taxing and also very fun!  The short workouts are the ones to fear.....these will always be the most intense!


Speaking of Chuck

Speaking of Chuck Norris...

Jeff and I did a killer workout this morning that was dreamed up by a friend of mine several years ago...and I would suggest it to anyone who enjoys doing Crossfit or metcon workouts.

It's called - "Chuck Norris"

3 rounds for time of:

5 Handstand Pushups
10 Ring Dips
15 Strict Pullups
20 Pushups
25 Hip Extensions
30 Situps
35 Air Squats

If you push yourself, you should be feeling this one at the end...or at least feeling like you're gonna puke.

If you want a score to beat, my time was 17:43 this morning as Rx'd.

Chuck Norris speaks against Obama

As most of you know, I love Chuck Norris!  The video below is just another reason why.  (I got a link to it this morning from my lovely wife!)

Please, please get out there and vote on November 6th, and let Obama know, we don't want Socialism in OUR UNITED STATES OF AMERICA!!!


Mandel commercial shot at OOW!

Here's the new Josh Mandel commercial that was shot at our shop last month.   (Sigh, I didn't make the cut.) :)


A friend of mine just joined John and I at the Lake County YMCA to do Crossfit workouts with us this week.  He has been active and in-shape for many years, but has never done anything like Crossfit before.  That being said, as the three of us finished our workout this morning, apparently we caught the attention of a couple other people.  On our way out we were stopped by two guys in their mid-twenties who wanted to know if we were doing Crossfit!  They were very interested and are going to come do a workout with us this Thursday.  They both said they were tired of doing the same boring stuff in the gym and wanted to do something that was functional, purposeful and "not boring".  The fever is catching and people are starting to notice a difference between Crossfitters and everyone else all over the world.  If you still don't know what Crossfit is, follow this link and find out.

The reason I do Crossfit is to get stronger, faster, and more agile and set that precedent for my family.  So far, I have seen stellar results.  Crossfit, combined with a healthy lifestyle (healthy diet and proper amounts of sleep/rest) will transform your life, and that is a guarantee you can take to the bank.

Today's workout was:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Cleans (135/95)
Push Press (135/95)
Run 200m
(Got this one from the Crossfit 440 website, which is a local Crossfit box in Mentor, OH)

I did the power cleans and push press at 115 after going to almost failure the first round with 135.

And finally a shout out to my boys Henry and Ronnie for getting their Crossfit Level 1 certs this past weekend!  Way to go fellas!


EMOMs, the new thing

Until I watched a video on Froning and Bailey and how they were training...I had never heard of this style of training.  What is an EMOM?  EMOM is an acronym for Every Minute On the Minute.  So, at the start of each minute you complete whatever the EMOM workout is and you continue this for the prescribed amount of minutes.  For example, this morning my workout consisted of the following:

20 minute EMOM
3 Power Cleans (135 lbs)
5 Toes-to-Bar

So, as my timer beeped the top of the minute I did the power cleans and toes-to-bar and then you "rest" until the timer beeps the top of the next minute and do it all over again...20 times.

I usually use this design for my strength workout (before my metcon).  For example, I'll do EMOM 7 minutes of 5 Back Squats at 80% max....or..... EMOM 10 minutes of body weight bench press by 3.....or..... EMOM 8 minutes of 135 lb Hang Power Cleans x 5 reps.

I have really enjoyed this new twist to my morning workouts and I think you might to! Try it out!


Will Speal be back? Hope so!

Chris Spealler the only athlete to appear in all six Crossfit Games to date had announced that he would be hanging it up after the 2012 games.  Now, his wife is leading the cheering squad asking for his return in 2013.  I'm with ya Sarah, we want to see Speal back next year!

American? True Blue!

2 different viewpoints on Crossfit

I got both of these through the Crossfit Journal...

First, earlier this year, Lynne Knapman writes that Crossfit is for everyone.

Then, just recently, Craig Nelson writes that Crossfit is NOT for everyone.

I understand and agree, at least partially, with both articles.  Crossfit in and of itself CAN be for everyone.  All exercises CAN be scaled to accomodate everyone...even children.  However, the "Crossfit lifestyle" is NOT for everyone.  Nelson describes the WOD's or "workout of the day" that we do causing DIS/GFB (which naturally stands for "drenched in sweat/gasping for breath").  I am one of the "sickos" that doesn't feel I've had a great workout unless I reach DIS/GFB...and many times feel on the brink of puking.  It wasn't until recently that I upped my game and started to adopt the whole philosophy of healthy living.  I've been doing Crossfit for 5 years now, but not always at the intensity that I am now, nor had I ever really paid much attention to what I was ingesting.  Back in the beginning of May of this year, my wife and I made a conscious effort to eat healthy and set the precedent of a healthy lifestyle for our children.  I have seen amazing results including leaning out, many PR's and just feeling better overall since this life change.  And the most positive thing is that our children will grow up in this kind of culture instead of HAVING to make a lifestyle change in their early 30's as I did.


Great (but long) Workout!

On Saturday morning, I had an awesome workout.  After limbering up and doing my warmup I headed into what proved to be a very tough (and long) workout.

The workout was:

4 rounds of -
Run 800m
40 pullups
70 pushups

This took me 53:57 to complete, which was a horrible time, but I can only improve from there.  Needless to say - I was "Crossfit sore" this morning yet, but lessened that a little by my workout this morning, which for the life of me I can't remember where I found- so sorry, but I can't give the credit our for this one.

*EMOM for 8 minutes
135 lbs.
1 - power clean
3 - front squat
3 - push press
(without putting the bar down)

5 minute rest

For time:
Run 800m
3 rounds of 15 KB swings (55 lbs.) and 15 (20 lb.) dumbbell thrusters.
My time: 10:13

(*EMOM = every minute on the minute)


"We are all missionaries. Wherever we go, we either bring people nearer to Christ or repel them from Christ."
~ Eric Liddell - Missionary, Olympic Athlete (1924)

For more on Eric Liddell check out his bio on Wikipedia.  He was an ordinary guy with an incredible testimony for the Lord and, I believe, was blessed because of it.


Nobama 2012! No US Socialist state EVER!

I am not a huge Mitt Romney fan, however, I agree with him here.

Mr. Obama take your socialist, communist agenda and shove it where the sun doesn't shine.  This is a free America where Capitalism WILL STAND!!!  Obama obviously does NOT believe in America!  I hope all of the people who wanted CHANGE will get their heads screwed on straight before election day.  I've had enough of the lunacy that is coming out of our nation's capital.


Crossfit games? So what?

Josh, you've been going on and on about some kind of "Crossfit Games" or whatever.  What are you talking about?  And what's the big deal?  Well, I'll tell you what the big deal is....errr, ummmm, I'll let someone else tell you what the big deal is!  In the article below you'll see just how far Crossfit and the Crossfit Games have come.  From starting at a place called "The Ranch" back in 2007 with only about 200 total people in attendance (yes, that is including athletes!), to the Home Depot Center in Carson, CA with over 10,000 people in attendance, men's, women's, team and master's competitions, and a corporate sponsorship by Reebok in 2012.  It's come a long way!  Check it out!

The Evolution of the Crossfit Games

Also, just a little shout-out to my "region" which boasted the men's winner this year (and last) as well as 4 other men in the top 10!  That's half of the top 10 from one region!  The women were represented on the podium by Julie Foucher who came in 2nd!  Yeah, the Central East ROCKS!!!

And another shout-out to Mentor's Scott Panchik for coming in 4th in his first year!



I got a new PR this morning!  On June 8th I did a workout for the first time.  It was a scaled version of the Crossfit Amanda workout.  I used 95 lbs. and completed the workout in 9:55.

This morning, I bumped the weight up to 105 lbs. and completed the same workout in 8:03!  That's almost a 2 minute PR with 10 lbs. more weight!  Holla!  Super happy with this one as I have been concentrating on increasing my Snatch abilities with vigor!

On that note, the 2012 Crossfit Games begin today with some insane changes!  For the last 5 years the games have been a Friday, Saturday, Sunday thing.  Well, in keeping with shaking things up (last year they added a swim), this year they announced at the competitors meeting on Monday night that there would be a couple of new events.......on Wednesday!  That's right, they will be starting today with a crazy triathlon, followed by a military obstacle course, and then finishing up with standing broad jump.

At lunch, I ran with 3 buddies from work, and we did a 40 minute trail run out at Big Creek Park and on part of the Buckeye Trail.

For lunch I have some leftovers from last night, which was a homemade black bean salsa comprised of: black beans (obviously), black eyed peas, corn, green peppers, tomatoes, and onions.  I am of course, eating them with some corn chips! :)

Eat Right, Train Hard, and Never Give Up!!!

P.S. Here's my sweat angel from yesterday's workout:


Grace did this to me!

No, not my daughter...

At lunch on Thursday I did the Grace workout from www.Crossfit.com.

In all actuality, I did a partner workout with my buddy Dan.  We did power clean and jerk at 135 lbs. for 30 reps for time.  (This is a significant mod to the listed version of Grace but we were short on time and knew we could go faster if we did Power Cleans versus Squat Cleans.)

How do you do a "partner workout" with Grace?  We simply alternated every rep.  We both still did 30 reps each.  Our time was 9:50.

"Sooooooooo, Josh, how'd you get that bruise from Grace?"  I have a bad habit of "bumping" my quad as I return the barbell to the ground for my next rep.  Now I have never bruised this bad before so I'm not sure why it was so bad this time, but I will be making a conscious effort to not let the bar hit my leg.....or atleast not as hard.

Get out there and get after it!

Eat Right. Train Hard. Never Give Up.


Who needs Atlas Stones?

My parents had about 6 or 7 trees come down in a wind/thunder storm last Friday.  On Sunday my family and my sister's family went down to help with the clean up.

Here's just a couple of pics of the damage and the cleanup:

And, as the title of this post suggests, Who Needs Atlas Stones?  A lift by me and then one by my Pops! :)

What a goofball!

On Saturday, I did Cleans for 7x3.  My weights were 135, 135, 135, 145, 155, 175, 185 (*PR*)
For MetCon, I did a real fun one.  Run 1 mile, stopping every minute to do 10 air squats, 10 pushups, & 10 situps.  My time was 12:58.

This Monday morning I worked on the rings with John a little then started learning the Butterfly Kip per Jeremy Kinnick.  For our workout we did the Minute Pullup Ladder.  This is 1 pullup the first mintue, 2 the second, 3 the third, etc... until you can't do any more! I got 16, not a PR, but I'll take it after all the hard work we did helping out Mom and Pops yesterday!


Tough one

I think I would rather do Death By Squats than what I did this morning...

The workout was 5 rounds for time of:

75 lb. push press x 75 reps (yeah, you read that correctly, it is not a typo)
50 double unders (for which I substituted tuck jumps)

My time was a whopping 34:32 and to top it all off, I chached out and cut it short by a round!

In the very near future, I plan to order a jump rope from Again Faster.  I'm looking at this one.

Until, next time...

Eat Right. Train Hard. Never Give Up!


Pullups with torn hands - a how to...

This is a follow-up to my post the other day about hand/callous tears and how to prevent them by trimming your callouses.  Sometimes, as was the case for Henry, you will still tear whether it was just a hand-tearing type of day or you waited to long to perform maintenance on your callouses.  In this instance, you don't have to wait 2-4 days for your hands to heal before you can get back on the pullup bar.  I found the video below which describes how to make the type of hand protecting tape wraps that you will see some/many of the Crossfitters using in the Games in a few weeks.

Eat Right. Train Hard. Never Give Up!


Between yesterday and today I've had two sick, nasty workouts!  Yesterday's WOD was as follows:
Row 500m, Body Weight Bench Press - 30 reps
Row 1000m, BW Bench - 20 reps
Row 2000m, BW Bench - 10 reps

This was a very difficult workout and took me 42:57 to complete.  One of the longest Crossfit workouts I've ever done.
For strength training this morning I did 165 lb. power cleans x 3 on the minute for 7 minutes.

Today's conditioning WOD was an AMRAP 20 minutes:
5 - Chest to Bar Pullups
5 - Ring Dips
15 - Squats
My round count was 14 + pullups

And, I finished up with 100 lb. weighted situps x 10 reps.

At lunch today I will be doing a track workout with Jeff.  5 rounds of 200m run/sprint, 10 squats, 10 pushups.

Breakfast today was 4 hard-boiled eggs, Dannon Greek Yogurt, and a cup of Sheetz coffee (mmmmmmm).  Break time (about 2 1/2 hours later) I'm eating a cup of whole grain old fashioned oatmeal and a banana.

As Bob Harper always says, make sure you get your protein at every meal!

Eat Right. Train Hard. Never Give Up!!!!!


Trim or Tear?

Congrats Henry!  You made the blog!  Henry provides a fine example below of why we Crossfitters MUST trim callouses.  Some people (including my wife) may find this practice gross.  What?  I'm just trimming off dead skin!  Hey, I'd rather deal with the so-called "grossness" of trimming off excess callous material than this:

Soooooooo, how do you avoid this painful self torture?  Trim your callouses.  How do we do that?  One of the best articles I've seen on this is from Beast Skills.  Here is a link to the article.

I personally, soak my hands in water (or just leave them under a warm running faucet for a minute or two) and trim them very, very carefully with a razor knife.  I use an Exacto knife with a scalpel type blade.  Again, I urge you to be very careful if you use a razor!  Slicing your palms open is not going to improve your grip any more than tearing a callous off will.

Eat Right. Train Hard.  Never Give Up!


Sunday Morning MetCon

I got up this morning (yes on my day off) at 5:15, stretched and went outside for my workout.

Today's workout was of the MetCon variety.  It was 5 rounds for time of: 7 Handstand Pushups (HSPU's) and 400 meter (1/4 mile) run.  My time was: 12:45.   I know, I know, "What is MetCon, Josh?"

Here's a couple of answers from the Crossfit Forum:

Eugene R. Allen (Affiliate) says: The meta part of the word is for metabolic and that has to do with your energy systems. You have certainly heard and used the word metabolism and have a sense for slow and fast metabolisms. Some people walk by a bakery and gain two pounds and others shove everything they can get their hands on down their pie hole and never gain a pound. Metabolic - energy systems.

The con is easy, that's just conditioning and the contraction metcon is shorthand for the CrossFit methodology for improvement of the cardio vascular and cardio respiratory systems through a variety of functional exercises executed at high intensity. The program does wonders for much more than just your CV/CR systems but were just discussing metcon here.

Short energy systems course:

Creatine Phosphate or Phosphogen up to about 10 seconds of pedal to the metal, all out exertion. One rep max sort of thing.

At the other end of the spectrum is the Aerobic system which (assuming you are not working out as you read this) you are using right now. You can be in this energy system for the rest of your life. In an exercise sense it is at an effort level you can sustain for about 90 minutes before you exhaust your glycogen supply and have to refuel. How hard you can go is influenced directly by training and there are many endurance athletes who can do 5:30 miles and still be aerobic. I hate those people. The term LSD (Long Slow Distance) is the typical protocol for aerobic work where you are working at a low output for a long period of time.

The CrossFit arena is the Glycolytic energy system where you hammer your way to and through your lactate threshold at an effort level sustainable for only 2 minutes or so. The CF protocol has you change the demand on the failing musculature after some number of reps or time by moving to a new exercise while the CV/CR system is still being taxed. This allows for metabolic conditioning at a far more intense level than you could ever hope to achieve through a single mode of exercise because of the predictable onset of muscle failure at high levels of exertion.

If you go to the FAQ's and look up the notes from the CrossFit seminars the subject of energy systems is covered in far greater detail and ought to answer your question better than I did here.

Barry Cooper says: What Eugene said, plus a somewhat shorter (and less informational) answer: The metcons are the ones where you want to puke, and lay around for a while on the floor afterwards. 

Kevin Burns says: Metcon doesn't have a strict definition. Its about intensity. Intensity is about power output over time. You might consider checking out the CFit Journal #31: Fooling Around With Fran. Fran has got to be one of the most painful metcon workouts because of the power output. It requires many of the things I mention below, not to mention stability and balance.

If i had to define metcon i would do it like this

1. High Heart Rate
2. Simultaneous Use of Many Muscles
3. Continuous Movement
4. Short to Medium Time (5-30 min)

and the best way to tell if your doing a metcon workout.....


Yeah, you’ll know it alright!  Usually when I’ve completed a good MetCon workout I can leave a “sweat angel” on the ground where I was laying whilst my lungs were heaving and I was trying to do that thing called breathing!

Eat Right.  Train Hard.  Never Give Up!!!


Today's WOD

Today's Workout of the Day was Angie.  Angie consists of:

100 pullups
100 pushups
100 situps
100 squats

My time this morning was: 20:48, which is a new PR for me!

We will be doing some kind of workout at the track in Chardon at lunch.  Probably a one mile run for time - stopping every minute and doing either 10 pushups or 30 walking lunges.

In the meantime:
Eat Right, Train Hard and Never Give Up!


Burn Blisters! Ouch!

Yesterday at afternoon break time, Dan got these babies doing the workout we did at lunch.
At 2:30 break the pavement was so HOT that he actually got burns on the heals of his hands while doing pushups!!!

On a positive note for Dan......he beat my time by 1 second!!!


Body Blasters, NENP's, and Bumpers!!!

This morning we did a new workout as follows:

21 - 15 - 9
Body Blaster Burpees (Burpee-jump to bar-do pullup-stay on bar and do toes-to-bar)
55 lb. Sumo Deadlift Hi-pull
Wall Ball Situps
Run 200m between rounds

My time: 14:03

At lunch I did an NENP workout.....specifically #84, which is 10 rounds for time of 50m run and 10 pushups.  My time was 4:55.

Also, these just in!!!!
 We ordered some new bumpers from Rogue Fitness for use at the shop on breaks and lunches!!!

2 each of 10's, 15's, and 25's.

We're pretty excited about this!


Kinnick's Butterfly Kip Tutorial

This is the next thing I need to learn.  Butterfly kipping pullups.  I've definitely got strict and gymnastics kipping down...but this will take my pullups to the next level.  In the video below Jeremy Kinnick teaches the butterfly kip in a little bit different style than I've seen it taught before.  What does Jeremy know?  Well, he'll be competing next month in the Crossfit Games Finals.



I've been getting a lot of questions about what I'm doing to get the results I've been getting.  So, to spell it out plain and simple:

1.  Eat right.  By "right" I mean healthy.  Whatever this means to you whether it be zone, paleo, vegetarian, vegan, etc... be strict.  Stick to your plan.  Eventually it will become a lifestyle and it won't take so much to maintain.  Oh, and by the way, I am by no means saying that you can never "cheat".  In fact, it is important to treat yourself about once a week or so to an indulgence.  If nothing else, it gives you something to look forward to.

2.  Train hard.  Give 110%! (Whatever that means.)  Seriously though, give it your all - run hard, push yourself with the weights, get that extra rep.  You won't get any further and start seeing PR's until you push yourself beyond your limits.

3.  Never give up.  This goes right along with train hard...  Push through the soreness - it will go away.  You can complete that workout.  PR's and good times start in your head.  You have to believe you can do it before you actually do.

This morning's WOD (workout of the day) for me was 3 rounds of:  8 rope pullups x 5 sets and 185 lb. back squat by 25 reps.  This was an extremely draining workout and my body starting telling me that two rounds would be enough about halfway through the first round.  This is where you gotta dig down deep and find that extra energy and finish your workout.  By the way, that extra energy is almost always found in eating right!!!




Mentor's Panchik Representing!!

Mentor's own Scott Panchik will be representing his local Crossfit box at The Games this year!  The News Herald did an article on him this morning.  Read it here.

He placed fifth in the toughest of the Regional competitions, the Central East.  He was competing against two former champs, Froning and Holmberg, and Froning's training partner Dan Bailey.  This guy wants it, let's cheer him on Ohio!!!

WOD 6, working out at lunchtime, and camaraderie

Today's workout was a slightly modified version of WOD 6 from the 2012 Crossfit Regional Games:

3 rounds of 225 lb. deadlift x 7 and 7 muscle-ups


3 rounds of 21 (20 lb) dumbell thrusters and 21 toes-to-bar


100 ft. 100 lb. (each hand) dumbell carry
28 box jump burpees
100 ft. 100 lb. (each hand) dumbell carry
3 muscle-ups

Here you can see the event itself from the Central East Regional where Rich Froning set a new world record.

I scored a 28:48 this morning on the workout.....and I am very happy with my time.

At lunch I did for time: 100 jumping jacks, 75 air squats, 50 pushups, and 25 burpees.  Three of my coworkers and fellow Crossfitters did it with me.  My time was 5:58.  If you don't have a workout partner(s).......get one!!! The camaraderie you get from working out with someone is of the utmost value....not to mention, you WILL go harder if you are going against someone else all the time!

Train hard.  Eat right.  Don't give up!


Today's Workout: Trail Run!

Trail Run at Tupelo Pond (Big Creek Park) in Chardon today at lunch!!!  Roughly 3.5 to 4 miles. 



Jeff threw me a curveball and asked if I wanted to do #7 on Dai's list of 92 NENP workouts.......before our 5K!  Ummmmm, yeah, of course!!!

I scored 3:13 on the body weight WOD and then ran a 29:30 5K.  First time in a long time my mile splits have been under 10 minutes.

Today's WOD(s)

This morning for power I did 5x5 Front Squat.  135, 155, 165, 175 & 185

My conditioning workout was 21-15-9 of L-sit Pullups and 25 lb. Weighted Back Extensions.  My time was 8:52 as Rx'd.

At lunch, I'll be running a hilly 5K in Chardon with my buddy Jeff.

Work hard, eat right, and don't give up!!!


Rob Orlando: It's about speed not form

Rob Orlando explains in a Crossfit Journal entry today that in Crossfit it's not all about perfect form.  Almost all Crossfit WOD's are timed so.......this is very applicable.

Losing control is the road to adaptation, Rob Orlando says.

In this video, the Hybrid Athletics owner has a Q&A with a group of nine Israeli CrossFitters who visited his box late last year. Among them is Moshiko “Mo” Sameach, known as an athlete with near-perfect form on every rep.

“If it’s flawless, it’s not fast enough,” Orlando tells him. “If the question is, ‘How do I get from a five-minute Fran to a three-minute Fran?’ … you don’t need to be much stronger. You need to be more willing to hurt.”

The change amounts to a mental one, not a physical one, Orlando explains. Good adaptation happens in intensity, he adds.

“You can’t do a two-and-a-half-minute Fran under control—it’s full speed,” Orlando says.

Click here for more information and a list of upcoming CrossFit Strongman Trainer Courses.

8min 16sec

Additional audio: CrossFit Radio Episode 202 by Justin Judkins, published Dec. 14, 2011.

View article...

Husbands - Listen Up!!!

I got this in an email from my wife today.  Here's some new ideas to try to keep the flame burning (or rekindle it) that started when you were dating her.

20 Ideas for Dating Your Wife

by Justin Buzzard

Men, you know your wife better than anyone else, and only you know how to best encourage and cultivate her as a woman of God. But sometimes it helps to build off other people's ideas in order to form your own. Here are 20 ideas that I hope will spark your thinking about how you can date your wife.

1. Attend a wedding. Sit in the back row and spend the whole time whispering memories from your own wedding.

2. Make a list of 10 things your wife loves to do. Each new time you take your wife on a date, do one of those 10 things as your date.

3. Take up a new hobby with your wife; do something new that you're both excited about.

4. Do the classic date: dinner and a show. Take your wife to din­ner and to a movie she wants to watch.

5.  Take a 12-month honeymoon with your wife. Relive your honeymoon by scheduling a 24-hour getaway for every month of this year. Each month go somewhere new with your wife.

6. Devote one hour each night for alone time with your wife. Talk about how your days went. Joke around with each other. Cultivate your friendship. Talk honestly about what's going on in your lives. Help each other. Encourage each other. Pray together.

7. Mark your wife's birthday, your wedding anniversary, and Mother's Day on your calendar every year and plan to make those days special.

8. Write a love note to your wife. Tell her all over again what she means to you.

9. Spend an evening stargazing with your wife and talking about dreams you have for the future.

10. Spend an evening reminiscing with your wife about all you've been through together and all God has done and redeemed in your life together.

11. Devote the next month to studying a book of the Bible with your wife. Take 20 minutes several nights a week to read, discuss, and pray through a shorter book such as Ephesians or Philippians.

12. Visit your roots. Visit where your wife grew up and where you grew up. Learn more about each other's backgrounds.

13. Hold your wife's hand often, in public and in private.

14. Tell your wife that you love her.

15. Tell your wife that Jesus loves her more than you do.

16. Set a weekly date night. Each week rotate going out and stay­ing in for your date night.

17. Cancel work for the day and do something special with your wife.

18. Take dancing lessons with your wife.

19. Cut something from your schedule and use that time to date your wife.

20. Vacation with your wife without your kids, without your work, and without your cell phone and computer.

Adapted by permission from Date Your Wife, by Justin Buzzard, ©2012, Crossway Books. Listen to Justin talk about the book today through Wednesday on FamilyLife Today®.