Aug 16

Collected Thoughts on The CrossFit Games

So it’s over a week since The Games have ended and the events and spectacle are still buzzing around my head. I’ll try put my notes here of the highs and lows and the lessons learnt as a spectator, fan, coach, and athlete.

Before we dive in, all this is my observation and opinion. I don’t know the ins and outs of the athletes, The Dave Castro, or CrossFit as a whole. I’m sure my thoughts will mature as we get further from the season and once I see the behind the scenes I’m sure more of it will make sense. For further insights I recommend:


There’s rumours about why Madison, which are fun to entertain but don’t really add up to anything. Overall I think this was the best Games I’ve attended or watched. Despite the Severe Weather Warnings the events were so well structured that the leaderboard was completely shaken up every workout. From an fan point of view this is the excitement you want but also shows how tight and competitive the ladies’ field really is. Even though there’s 10 names that could podium, anyone could “steal” points from the leaders and upset the apple cart.

One could argue that with sprint events, judging errors, and knockout style events that you haven’t found “The Fittest on Earth”. But if you take a look at the ten components of fitness (and CrossFit to my knowledge is still the only body that’s bothered to really define fitness.) they were all tested. Speed (cycle time per rep) matters. Agility (sprinting to the finish line) matters. Coordination, balance, accuracy – aspects generally devalued in favour of strength and endurance – are important and were tested. And as The Games move on the need to not be deficient in any of these becomes increasingly important. This makes it harder to train for and demands more in terms of variability in our training, but Fraser has figured it out (for now).

To win The Games you need to “win” The Open, “win” Regionals, and then win The Games. This year that’s 24 workouts in total. By comparison to win The Super Bowl you only have to take part in 19 tests, and not win all of them, just the last 3. To win the Rugby World Cup it’s only 7 matches. To me, it’s enough tests to crown the fittest. As a fan I’d like to see more for the women’s competition, but I’m fairly sure at that stage the men just wanted to stop getting pistol whipped by Mat Fraser.

Fraser is better then Froning.

Early, “old school” CrossFit featured videos of people racing out to flying starts, and dying a death. No one personified this more than Jason Khalipa (Seriously, check out the 2010 “Amanda” workout if you don’t believe me. Actually, check it out anyway and you’ll appreciate how far the sport has come on). People sprinted and Froning reeled them back in calmly and methodically. So the sport changed towards pacing.

Mat (I feel I can call him Mat) understands it’s exercise racing and pushes people to a faster pace than they’d like. His drop off from the start to the end is less than others, so he can hold a higher pace. Amanda .45 is a great example of this. He raced out, looked side to side, and kept the pace up so only one or two can keep with him. If someone can hold with him for one, I’d say they’re overstretched for the next event.

Fraser’s intelligence was also show in the Fibonacci Finale. At one point, he was dead last in his heat, and he goes on to win it, taking second only to Ricky Garrard (who I really hope is a threat and not a flare up). He knew that going unbroken in the rounds of 5 and 8 weren’t important. The round of 13 mattered the most, and he reeled everyone in. He knows which events are sprint starts and which are paced starts. He had such wherewithal in that event that when the stadium announcer said he was done with his 8 HSPU he corrected him. Now, he’d won The Games at that stage so he could afford that but it’s clear throughout the weekend that he understands where he needs to attack and push to stay ahead of his competition. Oh, and did you see how clever his steps were in the 2223 Intervals between Overhead Squat sections?

Screen Shot 2017-08-15 at 17.01.12

So how is Fraser so good? I’d propose that he’s found the sweet spot of believing in his programming and understanding that it’s not good enough and needs to improve. A lot of athletes can believe their training is good enough if they make Regionals or Games and don’t want to rock the boat too much by changing things in the off season. Belief is important. Everyone who I’ve trained and got the most out of my programming has trusted that it would make them better. Seán is a fantastic example of this. I told him he could go 140/170Kg at Euros and once he knew I believed he could, he did. Trusting the training while constantly looking for flaws in it, finding them, and continuing to improve. That’s some programming/training genius execution right there!

The Games and Fraser “prove” just how much variability you need in your training. Not just amongst the Tier One movements, but amongst everything. Everything used to be such a narrow net, but as Castro has improved his understanding of the holes in various athlete’s games, you need to be able to constantly look at your training and ask “what’s missing?”, which is an incredibly difficult thing to do? The only one thing I can see is that traditional strength modalities need to practiced for conditioning and for speed work. Remember when rope climbing was strength work, and not sprinting? Twice we’ve seen the yoke not as a test of strength, but as part of a “cardio” test for want of a better word. Mix that shit up yo!

That aspect of your training you've been neglecting? Yeah, that's 18.1

That aspect of your training you’ve been neglecting? Yeah, that’s 18.1


Sara’s mistakes

Ahhh Sara, what are we to do? Sara slipped up a few times. She also fell victim to judging errors (it happens). She was called back for a costly no rep (that in my opinion wasn’t) on the Handstand Walks during “Strongman’s Fear” which dropped her from probably 4th to 10th place. That in itself is 24 points, and is the difference between her and Annie on the podium.

She looked like shit on the Madison Triplet too, which I’m guessing comes down to fuelling and arousal levels. Did she eat enough on days 1-3 to be able to push on Day 4? Was she relaxing and calming herself down enough between events to ensure she could fire when she needed to? My guess is no. Had she gotten 11th place on this event she’s still in third, but now she’s at 990 points to Toomey’s 994.

My guess with Sara, and she still could win it yet, is that more time on tightening up her movement and less time “hitting metcons” would help her immensely. But, at the end of The Games, she looked happy out there on the competition floor, and that’s huge considering the amount of athletes that took to IG after The Games saying how things didn’t go so well for them.


Toomey’s Time

I’m happy for Toomey, she’s deserved champ after this last week. Toomey simply moved better than the other girls. All those reps that are less than perfect throughout the weekend take a toll on the body and drag your performance and recovery down. And that’s the noticeable thing sitting in The Coliseum watching Heats 1 through 4, is that even at this level, the top 40 out of 400,000, is that movement quality and efficiency plays such a major role. Sure, you may need to rush a sloppy rep to get over the finish line, but how much does that cost you as the events add up? Every broken arch on the muscle up, every high school power clean, every slightly wider than optimal squat slows you down a second and costs you.

I’m happy for Kara too for finally getting on the podium. And I hope they keep their fight now to give us another few years of exhilarating competitions. I’m still gonna root for Sara though!

What was the difference for these girls? One thing that’s been mentioned a lot through athlete interviews and social media posting is their mindset and belief. The takeaway lesson here for us all is that if self-belief can make or break you at that level, where margins are so tight, imagine what it can do for us where there’s much more gains to be had.

Bergeron’s Camp?

It’s exciting for me to watch the leaderboard and work out the permutations for each upcoming event. As a fan that’s awesome. As an athlete it is 100% counterproductive. Sure, you may know who you need to beat, but to a large degree (Fraser aside) you still have to run your own race. You’ve got to trust in your training when they push on and if you need to up the tempo to reel them in or will they burn out and you can keep your rhythm. This is huge in terms of self belief.

I totally get what Ben says here about the leaderboard, and focusing on yourself. It appears from the outset he did. Katrín, Brooke, and Cole all placed worst this year than they did last year. I say placed worst as in our sport it’s difficult to say whether they performed worse. But as Ben, and other high level coaches (Phil Jackson, John Wooden, Bill Walsh) say, you can’t control the outcome. You can only do your best.

There’s a true test of your belief and attitude when you’re in the lowest ranked heat and mathematically stand no chance of winning. Easy to talk about confidence when you’re winning and everything is going well. Much harder when you’re not where you want to be and the weekend is slipping by. The behind the scenes documentary will be interesting to watch to see how they responded. (Of course, there’s Sevan’s story telling bias). We did see Brook Wells claw her way back into the teens and Katrín take a win on the final day, so that “shows” fight.

What was cool about Katrín’s win is if you listen to The Chasing Excellence podcast her and Ben talk about an overhead squat training workout where she had a meltdown. Ben followed her out of the gym and talked her down and now they regard it as the best training day ever. Clearly, for Madison 2017, it paid off.

Is Katrín’s time done? A few years ago I would have said the sport has past Annie by, but this year she got back on the podium. The standards go up in the sport, and the focus changes each year (making it more and more rounded in my opinion) so it’s up to the most adaptable athletes to find a way.

The Future…

While the above was merely biased opinion and observation, anything about the future is anyone’s guess. So what’s detailed here is best described as widely speculative. But it’s fun, right?

If there is one thing that you can and should consistently train its core work. There’s no event where having a strong, durable, adaptive core isn’t going to help you. The last one is particularly important. Core can’t just be hollows and arches or GHD work, it’s gotta be Carries, holds (of any and all objects – yokes, d-balls, barbells, dumbbells, kettle bells, sandbags, et cetera et cetera), hangs, moving with a bar, change of direction, and so on.

Sprinting matters. For the last few years the speed at which you race through events has become more important, and more and more events are finishing under 10 minutes. One could argue that the TV needs and scheduling dictate that this is a necessity rather than a deliberate test but I’d argue that Castro doesn’t give a shit about this. Remember he had them do a 1/2 marathon row in 2013 and everyone was glued to their FB live feed last year watching the athletes queue up in an airport! My guess is the “speed” events simply test more components of fitness with more intensity than long, drawn out events. The culmination of the multiple tests becomes the major endurance test of The Games. Whereas years ago Lucas Parker talked about The Dave Castro Games and surviving that the modern day talk out of the athletes seems to be that they’re prepared for it now and it’s par for the course. It’s not just can you do it, and do it well. It’s can you do it near perfectly and fucking fast! And then again.


What I’m amazed by is how short the off season has been for the top athletes. While Mat chills by the lake and Tia floats around Paris, everyone else seems to be back to work so quickly. I know the margins get tighter and training demands higher, but wouldn’t they benefit from a few weeks off to allow everything to settle? I guess we’ll see what happens next year who’s got their training right. But in the meantime, you’ll excuse me as I start prepping for 18.1








Apr 15

My Biggest Regret in CrossFit

So today marks 10 years of CrossFit for me. I was thinking about doing “10 lessons in 10 years” as a post but then this one came to me.

Back in 2007, we didn’t really know what CrossFit was. We’d hit things hard, fly out the gate, then spend most of the workout going “oh fuck, oh fuck, oh fuck” and then following it up with another manic burst before feeling we were going to pass out. Limp to the last few reps. Find the energy to speed through them. Then lie on the floor for a bit and wonder when we got to do it again.


Back in the old CrossFit Journal, an ad for something called “The CrossFit Games” was posted, with a $500 cash prize! It was going to be held in some place called Aromas, and featured three workouts over two days.


I didn’t go.

I mean, I could have. I could have found the money and booked the flights and figured out a place to stay. I could have been a Games athlete. I could have been part of the very first ever competition in this great sport of ours. But I didn’t go. Because I was afraid. Maybe not afraid, but definitely felt like it wasn’t for me. Those great trips (and greatness in all it’s forms) was not for someone like me. I let the opportunity pass me by for no real reason other than I didn’t feel like I deserved to be there.

The possibilities and connections it could have opened up would have been amazing! And it’s unimaginable how different my career would have been had I taken the shot. Taken the shot on something I wasn’t ready for. Or didn’t feel like I deserved to experience truly awesome things like that.

What’s worse, is a year later when I was still doing CrossFit, I could have gone to the 2008 Games! Again I didn’t go!

That could have been me running up that hill!

That could have been me running up that hill!

So I guess this is why I now feel it’s my mission to help people overcome their own self imposed limitations, and not count themselves out of the race before it’s even run. Instead of looking at something that has amazing upsides, but definitely carries you outside your comfort zone, and saying “no way!” or “that’s impossible” we can imagine how amazing it would be, or think “maybe, just maybe” and give it a shot!

I want to inspire people in the way I needed to be inspired back then. Fuck it. Give it a go. Take the risk and dare greatly.

Livin my Mission :)

Livin my Mission :)

The lesson really is to not limit yourself before you’ve even tried. Sure it’s scary, it really is. Nothing great comes from playing small and within yourself. So go chase that dream, especially if it’s “impossible” 🙂

Mar 30

2017 CrossFit Open Review

So as is tradition, here’s my review of The 2017 Open.

The way I see it, Castro and Glassman spend way more time analysing the sport than we do. They keep an eye on all the analysis sites and understand what movements and combinations will expose weakness, test capabilities and ultimately lead to the fittest revealing themselves. There was a hoopla in 2014 when the handstand walk was in Regionals. Without this event, people cried, Sam Briggs would have made The Games. Yet someone did a review removing each one of the workouts and showing how it would have changed who qualified.

Each event matters. We’re no longer in a sport that a workout can be for the engine guy, or the gymnastics guy, or the strong guy (or girl, or whatever gender you identify as) If there is, they’re ill conceived.

The Open has gotta start with a fresh pair of kicks

The Open has gotta start with a fresh pair of kicks


Prep – Warm Up felt good, felt well mobilised.

Unsure how I would fare on the dumbbell snatches as it was the one move I didn’t practice or predict.

Mentally prepared for the suck and pushed into it early.

Slowed down on burpees, found it hard to regulate breathing and increase pace.

Potentially could have cycled snatches faster but kept them unbroken. No rest between swaps. The aim was to not stop. I felt stomach pain during the 40s and 50s as it felt I was constantly bent over.
This is a known issue of mine and I need to practice breathing while hunched over more. (Burpees, any set up from the floor, etc.)

My placing – 995th – 15:04 (Relatively best workout)

20th place – 11:47
200th place – 13:14


Another workout I was really happy with (until I saw my placing!) In the warm I noticed how heavy the dumbbells felt on the power cleans and lunges, so prepared for that accordingly.

I managed the 25 foot steps in 8 lunges all the way through, as planned, only put them down OR dropped them to hips at each section.

I lost split time by doing 7 power cleans, taking a break, then 1 power clean into my lunges. Really, all the dumbbell work should be done unbroken, which is what I’ll aim for in my August retest.

Toes to Bar in 4s and Bar Muscle Ups in sets of 3, with a set of 4 to finish each round. To improve I think 8s on TTB and 4s on BMU next time. I really felt that sickening feeling while tensing on BMU, showing that while out of breath I struggle with bracing and I haven’t developed BMU to the point of ease. It’s still a strength/endurance movement rather than an aerobic component. (That makes sense in my head.)

I need to be able to perform bodyweight movements under high respiratory duress. I noticed this too in 17.4 while although I’ve put work in my rowing and it felt remarkably better than 16.4, my subsequent handstands weren’t better. Alternate EMOMs of calorie row/bike/double unders/wall balls coupled with toes to bar/chest to bar/bar muscle ups are the plan to build on this.

Intervals are great, but I've got to able to do something after them!

Intervals are great, but I’ve got to able to do something after them!

My placing/score – 1541/131 reps (3rd best workout)

20th place – 199 reps
200th place – 175 reps


Health Colm would have loved this workout. Colm with only one shoulder, well, at least I’d gotten an extra few weeks worth of rest on it.

Brief back story. Colm did MMA when he was younger. Colm got thrown by a Judoka (that’s Judo Player) on his shoulder. Said Judo Player was 100Kg and the combined weight pretty much fucked up Colm’s shoulder joint! Colm had been experiencing shoulder pain and missed snatches for most of 2016, with limited success with physio (but no rest like a pig headed fuckbag). Nationals 2017 my shoulder finally gave up and has since been forced to rest. Colm will stop referring to himself in the third person now.

I do rock a gown though!

I do rock a gown though!

The Wednesday before this workout I’d tested out some 43Kg Overhead Squats and Butterfly Chest to Bars, with ouchie results.

Anyway Rocktope and Diclofenic and get on with it! This was still my favourite workout of The Open. Awesome rep scheme, cool challenge. Finally they’d stopped the nonsense of paused barely break parallel squats, what’s not to like?

I was far too slow on the 61Kg snatches which didn’t leave me enough time for the 83Kg (which I’d three misses as well!) but SERIOUS fun and a great test all the same. I was happy with my pull ups on this one, but they still remain below the curve in terms of my abilities.

The aim for a repeat is definitely to make some 102Kg lifts in this workout.

My place – 1590/94 reps. (2nd worse workout relatively)

20th place – 191 reps
200th place – 130 reps


Ah the mid season slump!

Mistakes were made on this one. I let my nutrition slip after 17.3 and it came home to roost. I didn’t have an extra gear to hit.

Disappointed Colm was disappointed.

Disappointed Colm was disappointed.

Breaking the deadlifts into smaller sets cost me. The cost of a set up and pulling from the floor rather than keeping touch and go. I also had my eye on the HSPU intead of staying present and embracing/enjoying the suck of the deadlifts/wall balls.

My row was both faster and more comfortable than last year.

HSPU I was overly cautious on the standards, and my no reps were all for being too vertical and not making contact with the wall, rather than not clearing the height. I practice bringing my feet back together at the top and should have hit bigger sets. The hand width rule didn’t bother me.

While I’ve worked on my rowing what I need to do, is row hard then do something. I enjoyed every Thursday hitting intervals on the concept 2 but going forward integrating rowing and barbell/gymnastics/anything will lead to future improvements.

My placing – 1828/198 reps (Worst finish relative.)

20th place – 272
200th place – 242


I predicted it!

I don’t know why there was shock to this, or desire to have some separator in the last workout. History tells us the last workout in The Open/Regionals usually comes down to how bad do you want it. Regionals are a slight exception, with rope climbs and heavy cleans potentially causing a stumbling block. But for those looking to progress, it’s down to pace and pain. Pace and pain, I like that expression, I’m going to use it more.

As I’d performed this workout (with 30 double unders) on the Monday, I had a test run. And what I know now is I can’t skip, count, and breathe comfortably. I also knew that a 20/15 split on DUs would help. Having a judge made the double unders about breathing deeper.

Thrusters were fine, I felt sick about 5 DU in and had a little word with myself about not giving in to this and stopping at 10, which I’m happy with. And then of course I’m a little sad. I look forward to it all year, and I’m going to miss not getting up at 1am tonight to watch the live announcement, and then Friday and Saturday going by in a blur.

My placing/rank – 1304/11:38 (2nd Best)

20th place – 7:49
200th place – 9:15

So interestingly the “low skill” or “grunt” workouts I performed the best at, and the HSPU and Snatch workouts I did the worst. I’m not entirely sure what to do with this information, as I tend to bias towards skill development and not just honest, get it done work. Has the decision to work on ALL of CrossFit rather than just high heart rate/keep moving workouts paid off? Or have I mentally separated workouts into “cardio” and “skill” in my head, and adjusted the pace accordingly? It’s something that will guide my training over the next few months, until the August retest of the 2017 Open.

So what are the takeaways from all this? If you’ve read this far, thank you and fair play.

This was my best Cheesecake during The Open, it's from Gourmet Food Parlour in Dun Laoghaire.

This was my best Cheesecake during The Open, it’s from Gourmet Food Parlour in Dun Laoghaire.

Everyone gets past The Open and says “I just need to get fitter and stronger.” For a start, why do we separate CrossFit into those two? There’s ten according to Glassman.

While listening to a Podcast with Jacked Gymnastics, he talked about one of his athletes (Games Level) and how he was working with her to improve her Bar Muscle Ups while out of breath. Mat Fraser worked with his old track and field coach on sprinting after the 2015 Games, and got coaching by Chad Wesley Smith on his deadlift after the 2016 Season. The higher you want to go, the more precise you need to be.

“I just need to get fitter and stronger” is akin to “I just want to tone up.” when we started. It’s pretty vague. So we need to be more specific in our approach and also what criteria are we going to test ourselves by.

– Say “yes” to difficulty and discomfort more. When my heart rate goes up remind myself that it’s where I want to be, not just something to avoid.

Essentially, blow up in workouts more, then deal with it. Heavy breathing does not mean I’m about to die, it just means my body needs to breathe more!

– Following on from the last point, fucking learn to breathe! I’ve become more and more aware of how often I hold my breath in workouts. Some things require that (heavy loads) but most don’t, or not to the point I’m currently doing.

– Lift and perform gymnastics under a seriously elevated heart rate/respiratory rate. Sure, my upper end numbers need to get better (especially on chest to bar pull ups) but I can’t just do these in isolation.

– Move faster. I like pacing. I think there’s great benefit to knowing how to pace correctly and avoid burnt out. I think I’ve let slip the other side of that equation and learn to just increase my cycle rate and decrease my rest/set up time.

– Continue to steal more. Stealing quite a lot from Ben Bergeron (Comp Train), Pat Sherwood (Linchpin), Christopher Sommer (Gymnastic Bodies) and others has definitely improved my game. So why not do more of this?

2018 Starts Now!

Oct 10

World Mental Health Day

So this morning I opened my MacBook and saw smoke coming out of it. As if the lesson needed to be learnt, smoothies and data ports do not mix.  Best case scenario it will cost a few hundred to worst case scenario I’ve to buy a new one. Plus the hour travelling into the repair shop on top of it. I didn’t sleep great, had no coffee this morning, received a membership cancellation email over the weekend as well too.

Going through all that you could naturally assume I’m in a bad mood. That’s a shitty Monday, right?

Well, also this morning:

    • I got to wake up in a warm bed after spending a great Sunday with my girl.
    • I got to romwod with my step cat while he once again attempted to destroy my iPad (let alone be lucky enough to have one, I got it as a present!)
He thinks he's people!

He thinks he’s people!

    • I’m lucky enough to own my job, with a business partner I love, and get to work with people who entertain and inspire me.
    • I got a gift of some liqueur from Scotland because I talk to people about burpees!
    • I’ve fresh metcons coming my way later!


So an inconvenienced hour and some “bad luck” versus that? I think I’m okay.

All this can read as one of those posts that say life isn’t what happens to you, it’s what you focus on. But more than that I was inspired to write this as I’ve been thinking lately that I genuinely don’t identify myself as having depression anymore. Which is probably something. And if it can offer hope to someone who is stuck in a hole with seemingly no avenue of escape, well then it’s worth it.

So what got me to this point? I’d like to say it’s one thing, one magic switch and then BOOM! You’re free of your demons. And if I could boil it down to one thing, it is gratitude. I’m not saying “just be thankful” and everything is okay, your dark cloud/big dog is gone. What I will say is that gratitude starts building up the defence against rumination. It’s a start. Little by little you build up an appreciation of how good you have it. Or if you don’t have it that good, you can be thankful it’s not worse, and than can begin to inspire you to slowly build the life you want.

Meditation has also been a big one for me, and it’s taken time for that to seep into my daily life. I’ve talked before about “Stop, Breathe & Think” as a great app to start with. I’ve got to say if you want to go deeper (Phrasing boom!) the 10% Happier app is an absolutely brilliant exploration into mindfulness and how it can have real life, practical benefits.

I’m also not naive enough to believe that all the shitty days of my life are behind me, nor am I ignorant of the challenges I face in day to day life and how they can take their toll. What I feel I’ve reached is a toolkit of abilities to withstand the storms, and a knowledge that while you do not know what’s coming, it’s not the end.

When Mental Health is brought up, we often just turn the conversation to Mental disease or illness. We talk about depression, anxiety, eating disorders, etc. What’s left out is raising our happiness/fulfilment levels. Figuring out what makes us genuinely satisfied – time with good people; building your feeling or control; and your own physical health (nutrition/sleep/exercise – the mundane that’s so potent yet ignored building blocks of contentment.

But, for God’s sakes, if you do feel trapped, unhappy, unfulfilled, empty, suffocated, panicked, whatever, reach out! If not for yourself reach out so that you can liberate someone else who is suffering in silence and doesn’t know how to express what’s wrong. I mean that!

Hope this helps! Now go be nice to yourself!

Sep 20

My Foray into Fundamentals of Gymnastic Bodies

After listening to Christopher Sommer’s podcast with Tim Ferriss (in particular, the second one) I determined it was worth the investment to buy one of his programs and follow on. I mean, it wasn’t going to make me any worse at gymnastic movements!

As an industry I’d say we’re way better at coaching weightlifting than we are at gymnastics. We can get our athletes to national level in weightlifting but we’re nowhere near that in gymnastics! Granted, there’s the counter argument that CrossFit and Weightlifting suit each other a lot better and there’s more direct carryover. Also, we don’t produce national level runners, rowers, or swimmers neither. But as has been pointed out, we’re willing to spend hours drilling our snatch (phrasing!) but we don’t do the same for our gymnastic movements.

Sommer initially to me came across as very rigid in his approach. He was doing it right and we were doing it wrong. This turned me off any further investigation of his Gymnastic Bodies courses. But in his second interview, he seems to have mellowed considerably. He understands where CrossFitters are coming from; they kip to avoid the transition in the muscle up, as it’s fatiguing and not a requirement of their sport. I mean, now we need to have strict muscle ups, but for most of CrossFit we didn’t.

His take on injuries really got me. We’re super strong in the gym because we’re so used to straight lines and clear defined boundaries to our movement patterns. But then we go out and play a softball game and twist our ankle, because we’re not exposed to those “awkward” end ranges.

So with a fresh appreciation, and a desire to improve my own gymnastic skills and coaching, we bought the Fundamentals course. Yeah, they make you go through Fundamentals before you get to Foundations!

Essentially, Fundamentals is 4 weeks of them highlighting to you how much of a crock you are 😂 Each week, you follow along with the overly enthusiastic cheesy instructors as the demo the movements for you. There are no set or rep schemes, you just follow along.

Dat Grin Tho!

Dat Grin Tho!

I could see this being confusing for people in the beginning, and I’m honestly not sure how a total novice would handle this. Particularly as you’re starting off you’re probably wondering “is this enough?” each day. But it does build up and you find yourself not only moving better but also thinking about movement in a new way.

What have I learned? For a start, I’ve definitely developed more of an appreciation for flexibility. Not just warming up and hitting a range of motion, but the ability to move and be strong in all ranges. For example, the ape walk and frog jumps I’m “better” at as I’m used to squatting, but the crab walk – JESUS!

My injuries are definitely improving too. I’m feeling better earlier in my training sessions, whereas usually it’s only after a full training session I feel like my body is fully warmed up and ready to rock! Full disclosure, I am working with a Physio to fix my movement issues too. As you can see here, something’s wonky with my overhead squat 🙈

Also, it’s really fun to go back to the beginning and just learn new things again. It’s nice to be a novice and put yourself in a situation where you have no clue what you’re doing. There’s a freedom in that. There’s also a renewed empathy with the beginners that I coach. The “what the hell is going on!” is strong with Gymnastic Bodies!

One aspect I really like is the patience they preach. “It might take you a month, it might take you six months.” Patience. Patience. Patience. It’s a lesson we seem to have to learn over and over, that we can’t rush things, and have to build our ability up in the time it takes. Rushing it only leads to frustration.

As a coach I’ve already started folding a lot of the movements into our warm ups and gymnastic practice. Without much disruption to the “Asshole Programming” of CFI we’ve found it’s started to expose and correct movement issues in the members. So it’s definitely paid for itself!

Their sales and marketing team leaves a lot to be desired. Initially when I signed up I got a lovely welcome email from them asking if we’d any questions. Dutifully I asked had they any advice on integrating GB with CF. Their response…


But that’s a minor blip on an otherwise excellent program! They’ve just launched a brand new “intuitive” interface as we embark on the Foundations programme, which means all you’ve got to do is login, follow along with the video, then provide feedback on how the workout went. Too easy and they bump it up in difficulty for you next week, too tough and they scale it down. There’s even an option to say you don’t have the mobility for it so they can adjust your flexibility work around certain positions. Very slick!


I’d recommend to anyone who’s interested to invest the $75 on their fundamentals course, and I’m really looking forward to carrying on the training and seeing how it can improve my CrossFit and overall ability.

Jul 27

Lessons from The CrossFit Games 2016

So that’s another season of The Games wrapped up, and I’m always a little sad this week. Have to wait until next February for the excitement to begin again.

I LOVE The Games, CrossFit, and The Sport of Fitness. So everything in this blog will be taken with that in mind. Also, here’s a review of The Open for those that want to do background reading. Funny, I thought I’d reviewed Regionals, but I didn’t. One sin for Colm.

So some thoughts, and some lessons we can learn from it.

Each year, The smoothness and the production of The Games steps up a notch. I recall one year lamenting how the lanes weren’t easily distinguishable. Now they are. Also, there’s cooler fans on the soccer field and tennis stadium, alongside copious amounts of water too. From watching Regionals, there was something brilliant about how they changed the arena between events. From the simplicity of switching over the banners between events 3 and 4, to changing the number plates on the floor. It was like ballet.

The return to The Ranch was pretty awesome in fairness. They kept a big operation in which EVERYONE wants to know the tests under wraps as far as I can tell. This alone is not an easy feat and requires a lot of people with trust and faith in the mission. Surprise surprise a SEAL would pull that off.

Man, why didn't I go here back in 2007 :(

Man, why didn’t I go here back in 2007 :(


Facebook Live was a masterstroke I think. The main target demographic of The Games is America. Out of the 7 Regionals, all but 2 are in America. And regions were decided by box density (Phrasing!). To watch The Games there you need ESPN. So having events live on Facebook added to the exposure for one. Hell, they’ve built such a furore around The Sport of Fitness that ten thousand people watched a bunch of nervous athletes queue in an airport for God’s sakes.

The FB feed brought it back to the early days, which for the die hard fans made them feel a connection to “where it all began”, grassroots, bootstrapped, visceral, real. In today’s modern polished productions, this was decidedly (and I’d wager deliberately) not so. A fresh perspective on the whole athletic competition.


One thing that’s standing out early for me as I write this passage is how different the athletes’ mindsets tend to be from the norm. They’re not looking for easy. When Katrin heard about it being the toughest Games yet, she said ‘I’ve worked hard. This is what I’ve worked for. … I don’t work hard to do easy things.

Josh Bridges, upon completion of Individual Event 3 said “that was fun” and he wasn’t alone. He enjoyed the challenge of ignoring that lactic acid build up in the legs as he sprinted up a rough uneven hill carrying an unwieldy heavy medicine ball. They’re not looking for an easy path, they’re looking to challenge themselves and grow. They’re seeking out discomfort instead of comfort. Perhaps that’s why they’re champions?

Props to Dominic for picking Fitkowski as an athlete to watch.

Props to Dominic for picking Fitkowski as an athlete to watch.

Bill Grundler’s IG

This. Go Hard or Go Home.

I am an athlete. I am a competitor. I don't live or compete to be safe or to be conservative. I compete to test myself, to see what I can do, to push the limit. Today was not a good day for me. I was tied for 1st going into event 4 and 5. I was planning on lifting big in the cleans (mostly because I needed to after event 4). I hit 300 in warm up so felt good. In event 5 I went for 275 to open. I stood it up easy. But I got "no repped". I decided to go up anyways since I got that so easy. I went to 305. Missed it twice. Went down to 295. Missed it twice. Time ran out. I got a zero on the board. And because of not hitting a successful lift I didn't complete the min work requirement and was withdrawn from the rest of the competition. I'm not gunna lie. It's sucks and it hurts bad…….but that's sports. The thrill of victory and the agony of defeat. You have to go for it when you are an athlete. I did. It didn't work this time. I could very easily get pissed and blame the judge or whoever else. But what does that do? Nothing. I'm not saying it's easy but after thinking about it, I would have done the same thing again. I'm proud of the job I did, I'm proud of the training I did, I'm proud of @crossfitgames @cfceo @thedavecastro and the rest of of the people that make the sport I love happen, I'm proud that I got to compete with my brother @jamesgrundler , I'm proud that I had the honor to compete with some great athletes, I'm proud that my parents and oldest daughter got to watch me compete, and I'm proud to be part of the 10th CrossFit Games. I want to thank my parents, my brothers, my family, my gym @crossfitinferno , my coach @mtromello , my friends and supporters, my sponsors @atpmechanix @rxsmartgear @sfh @forgedclothing @skins_usa @romwod @resiliencyproject @killcliff for all the help and support. Good luck to the rest of the athletes this week!

A photo posted by Bill Grundler (@billgrundler) on

Fuming Fraser

What the fuck business has Mat Fraser doing winning a 7K trail run? He’s a weightlifter for fuck’s sake. As The Old Man pointed out, a lot of athletes could have taken it easy on that event, as it’s the first of the weekend (albeit the weekend lasts from Wednesday to Sunday!) Mat didn’t. He went for it. Another lesson I think we can take here is that we shouldn’t hold back because of something else that may be around the corner. Heck, we don’t know what’s coming. So we should push that little bit harder on the squats, and not think about the wall balls in the metcon. In fact, most of the time I’ve missed a lift is when I think “ok I’ll hit this and then go for X!” Instead, I should just focus on what’s in front of me.

Mat Fraser showed us what domination really was! But, by his own admission, he didn’t win any event after the 7K trial run. That’s something that’s going to burn him up. And he was angry! If for the last two years everyone had constantly said you were in 2nd place how would you be. He was angry at Regionals too. Fraser plays best while angry.

One thing he would need to work on is twice he’d words with his judges. Now, I don’t know what was happening but during the rope chipper Boz came over and they’d an exchange. After the event, as he’s signing his card, he says to his judge “I’m sorry about that.”

Dude, you're winning. Shut up!

Dude, you’re winning. Shut up!

We also know he’d words with his judge during The Separator. Now the reps looked as good as anyone else’s to me. As a comedic aside, here’s my attempt at them. DAMN!

Sad Looking Sara

Sara looked overtrained, and like she wasn’t enjoying herself? Did she just expect to show up and win? Did she not expect a tough test or the other girls to challenge her? I don’t know. Sara just looked… off. She cruised through Regionals, and it looked like she had another one or two gears in her.


My Spirt of The Games – Jen Smith

Jen Smith hurts her ankle in Aromas and can’t continue that day. Yet she’s a few hundred metres off completing Murph. You see her hobble about all weekend with nothing but a happy, determined smile on her face. And she still didn’t finish last!

Some would argue why continue with a damaged leg. Maybe you’re just doing more damage than good on it. This is your final. This is the event you’ve worked for for over a year! Not including the years working up to it. It may be your last Games (we never know what’s around the corner.) You’re headed into an off-season where you’ll take a few weeks off, can focus on upper body work anyway. Why not go for it?

No one understands The Sport of Fitness like Dave Castro.

And the haters and gonna hate hate hate. Cue Taylor Swift.

Each year someone comes out and says that The Games have gone too far. Or that it wasn’t really CrossFit. Or that it’s biased towards x.

Remember we have our opinion of what CrossFit should be, and what it actually is. Castro knows exactly how to incrementally increase the challenge of the sport each year for the fittest on earth. It’s right here – “CrossFit challenges the world’s fittest.” If we didn’t have events that stopped Games athletes in their tracks the test wouldn’t be sufficient. We have this in the Open, be it in the Bar Muscle Up, or just people unable to clean the weight, or get a chest to bar, or a double under. There’s a stumbling block for everyone at every point. Regionals everyone fixated on the strict muscle up. (You remember when just a muscle up was the shizzle?) And this year it’s the ring handstand push ups.

I genuinely think there’s a part of people who see the sport evolve past their level lament this, and that’s where the hate comes from. When you can complete Fran in 6-8 minutes it’s okay to see a Games athlete crush it in sub 3. When you can’t even clean the opening weight of the ladder or perform a legless rope climb these things are “too much”.

Each year the sport progresses. Some athletes can keep up with the evolution. Others can’t. Camille has fallen from the top spot (and Annie too to some extent.) One athlete who hasn’t, surprisingly, is Sam Briggs. There’s a smart competitor right there, apart from her inability to adhere to US Immigration rules!

Sure, it’ll top out at some point. The deadlift ladder they got right this year (only one guy cleared it) might be the limit you can be and still perform everything else. Or, in 10 years, they’ll be repping them out. Maybe everyone will hit a sub 30 unbroken Murph? Then the tests will involve more speed and less stumbling blocks. But “stumbling blocks”, I mean separators, are part of the sport. These are as much part of the sport as burpees are. We seem to have no problem when this is a max effort weight someone can’t complete on a ladder, but less so when the stumbling block is either a new skill *cough*pegboard*cough* or a high fatiguing gymnastic movement. (Remember rope climbs anyone?)

But this is too funny not to include:

bro 😐 too far.

A photo posted by Paul Castaneda (@kickasstaneda) on

Jun 29

Adventures in Meditation (Possibly Part One of a Mutli-Part Series)

So I’ve been meditating with the Stop, Breathe, & Think app as of today for 65 days uninterrupted. So that’s pretty cool. I thought I’d share some thoughts on my adventures into meditation for those of you who may be skeptical or curious. Maybe a little of both? I’ll explain mental training as best I can by comparing it to physical training, something which my readers will probably have a reference point.

The keystone habit was the Five Minute Journal. Out of that I started developing a morning routine. Kudos to The Barbell Business boys for essentially giving me permission to be selfish for thirty to sixty minutes a day in order to be less selfish for the rest of the day. Meditation can have a bad rap as only for those suffering from anxiety or unmotivated hippies. What piqued my interest was Tim Ferriss saying over 80% of the top performers he’s interviewed have some sort of daily meditation practice, along with Dan Harris’s “10% Happier“, in which he describes himself as a fidgety sceptic when it comes to meditative practices. I like the Stop, Breathe, and Think app as they’re short meditations, so time can’t be an excuse, they offer a check in and then give you recommend meditations, the meditations are guided, and they’ve gamified it by winning badges so it keeps you coming back to the app.

My daily routine now consists of romwod, meditation, journaling, fish oil, and reading.

Yoga, but with a cooler name!

Yoga, but with a cooler name!

Overall I feel a lot better as a result of this routine. It sets up my day and gives me structure. As an entrepreneur you have to create your own structure and you can find yourself wasteful/inefficient with your time. Important to note as well that this is the first year in as long as I can remember when I didn’t feel down around my birthday. Which while I don’t feel ecstatic about it, is actually monumental in that small, secretly smiling to yourself sort of way.

As an aside, hay fever is a right motherfucker. There’s two major effects it has: extreme drowsiness and extreme fuzziness. The tiredness has me questioning “Why am I so tired?” all the time, and feeling energyless (which isn’t great as you start to wonder all sorts of things). The fuzzy headedness, that feeling of swimming in a thick fog of confusion, doesn’t exactly lend itself to Buddha like mental clarity. BUT, and here’s the cool thing, knowing this means I can accept this temporary shortcoming and not get overwhelmed, bogged down, or depressed about it!

I "won" this sticker for completing 5 hours of meditation on the Stop, Breathe, & Think app. Although pollen and I don't exactly get along.

I “won” this sticker for completing 5 hours of meditation on the Stop, Breathe, & Think app. Although pollen and I don’t exactly get along.

I think people think meditation is meant to make you instantly happy, or just by sitting down you’re mind is going to go blank.

Firstly, meditation is mental brain training. Training yourself to take time out so you can reassess from a calmer place. Most of us can relate to having a problem and then get through it, and then we often find ourselves wondering why we were so worked up in the first place. Or, once the solution is found, it seems so obvious. Meditation doesn’t guarantee this, but taking a step back from the coal face really gives you some perspective.

We’ve all experienced this perspective. Bogged down with a problem in our professional and personal life. Frustrated, we leave it alone and during another activity and the answer comes to us. Meditation can give us that space where we can step back from our issues and gain some clarity.

Mental training isn’t exactly like physical training. By that I mean you don’t get a sweat on, or an endorphin hit straight away. You don’t have the tell tale muscle soreness from lifting weights or taking on a long run. Meditation is more like clearing up that messy room. Slowly. While everyone in the house is still adding crap to it.

I swear there's clarity here somewhere!

I swear there’s clarity here somewhere!

Getting distracted during your practice doesn’t mean you’ve failed. In fact, it’s exactly what should be happening. If you’ve gone 30, 40, 50 years without ever stopping to look at your mind and listen to the voice in your head at first it’s going to be impossible and overwhelming. You are not a failure if this happens. You are no more a failure that if on your first day of running you can’t run a marathon in 2:02:57 (current world record). If you’re asked to count to 10 all you can do is count to 2 and a half before you get distracted, that’s a start. This is the challenge much like straining under a squat is the challenge. It’s not “meant” to be easy, nor is the weight meant to feel light, nor are you meant to do burpees without getting out of breath!

Mental training doesn’t guarantee bliss, much like those 8 week rapid fat loss plans won’t leave you like the photoshopped model. Mental training slowly allows you to see through the clutter of your thoughts and feelings. Much like clearing the garage, you’re going to put stuff aside so you can make a path only to come back to it, get distracted and sit down and have a look at it. You might need to put it away, throw it out, or leave it for another day.

Yes, it might actually get messier before things get calmer or more focused. Meditation can reveal what’s going on behind the surface, much like a movement assessment can reveal areas of tightness or old injuries. It then requires conscious work on that. You’ve identified the brick walls and stumbling blocks and baggage. Becoming aware of it all is the first part. You’ve taken yourself off autopilot. Now you’ve got to learn to fly!

This movie has a lot to answer for the sense of humour I developed!

This movie has a lot to answer for the sense of humour I developed!

When starting you may find that meditation has no impact on your day to day life and thoughts. Again to make the comparison to physical training, if you spend 60 minutes in the gym stretching but 9 hours sitting, your hips are going to only slowly loosen up, and you may not notice the impact. At first, you’re only really stemming the tide of years of poor patterns (be they physical, mental, or emotional) and it take a while to slow down the destructive/negative inputs. That’s okay. It’s like going from 2 litres of coke a day to 1.5 litres a day. Sure, it’d be great if there was no Coke, but you’ve made a positive first step.

Slowing down to stop and look at the mess can be scary. It can be overwhelming. It certainly is “easier” to stay on the gerbil wheel. It’s far easier to seek entertainment than enlightenment. It’s easier to go home after work and turn on Netflix. It takes no effort. And it delivers no reward. It’s (without being overly dramatic) the slow death. Much like joining a gym the first time can put you face to face with the realisation that you’ve gotten out of shape, finally sitting down with your mind can show you all the nagging, almost imperceptible thoughts you’ve been having and how they’ve been clouding you.

The voice in your head.

The voice in your head.

But it’s not too late. Nothing is fixed or irreparable and can’t be improved. And the benefits far outweigh the initial overwhelm. We all know the importance of looking after our body with daily nutrition and exercise. Mental training is the daily nutrition and exercise for your thoughts and emotions and definitely worth the investment.

When you're 5 minutes into "Meditate & Chill" and he gives you this look :)

When you’re 5 minutes into “Meditate & Chill” and he gives you this look :)

The clarity alluded to above isn’t guaranteed, nor is it instantly going to happen. That’s thinking like you’ll take up running and instantly beat Usain Bolt.

Meditation doesn’t mean quiet time either. Your mind might race. You might feel sad or annoyed at times. I like to think of this as things bubbling to the surface as deep issues arise. Perhaps they were trapped, perhaps they were ignored. It’s best to treat them as things that are surfacing so you can consciously face them and resolve them. Sometimes, they’re just old hurts saying farewell as they leave you. You can wish them goodbye or latch onto them. One is far more tempting than the other but ultimately counter productive to your happiness and peace of mind. This is one of the more challenging aspects of meditation I’ve found for me personally. It can be, and it was/is for me, extremely difficult to come face to face with the story you’ve been telling yourself.

Of the two types of meditation I’ve been practicing on the app, one is mindfulness and the other is Loving-Kindness. Mindfulness is simply observing, or learning how to observe, without judgement. It’s training yourself to be fully present and conscious of what you’re doing. So if you’re sitting and breathing, you’re just focused on sitting and breathing. Not thinking of the million and one things that you can think of. That phone call you’re dreading, that conversation that should have gone better, when’s George R.R. Martin going to release the next book in the series, why pineapple’s are called pineapples, the list goes on.


There’s huge benefits to this. I can concentrate for longer periods now without getting distracted for one. It’s also SLOWLY allowing me to respond rather than react to events in my life.

Loving-Kindness meditation can be tough! For any number of reasons. In Loving Kindness you wish well for yourself, then someone you like/are close to, then to someone who annoys you/has wronged you, and finally, everyone. It can feel very weird to wish well upon yourself for a start, as you’ve probably never thought to be self compassionate let alone self loving. And wishing well on your enemies? How can you do that? The fuck do they deserve my well wishes for? It helps to really think about doing it for you. As rewarding as it is to hold onto the story, and resentment, and anger, that can be holding you back. Here’s some more evidence for the selfish reasons to try Loving-Kindess Meditation.

Now, I’m really not claiming to be enlightened in any sense. And fuck me does it take continuous work not to get emotional over all the perceived wrongs I’ve been subjected to, and the wrongs I’ve done through my actions and inactions.

Overall I’m calmer, and less reactive. When I find myself bogged down in a problem instead of berating myself I now know that a few minutes pause will generally reveal the next course of action. Now I believe I “should” be just focusing on my breath during those pauses but instead of hammering my head against my Macbook and counting my breaths the clarity of what action I need to take presents itself and for this it’s worthwhile. And because I’m taking more action, I feel happier as I feel more in control of my time, my actions, and my life. And when I find myself too busy or stressed to meditate, I know it’s literally the best thing I can do.


It’s always harder to do at these times (what, you didn’t think I’d write a blog without a PHRASING! did you?) quietening that incredibly insistent voice in my head has never proven to be a fruitless exercise.

I really should develop a solid night time routine now…

May 23

A Blog A Year In The Making

So actually it’s a blog two years in the making, as right about the May Bank Holiday 2014 I remember saying out loud “my life is pretty perfect right now.” I’d a business I was beginning to relax in and find a solid work/life balance, money in the bank and not living off the credit card finally, and a good social life. Oh, how the gods that be decided to change that!

What follows will be a whirlwind of the events and emotions of the last two years, certainly not a blow by blow account of it all.

Honestly I’ve thought a lot about this blog entry and there was a little part of me that wanted the year to go by just so I could publish this. A year ago today writing this blog would to me mean I’ve made it back to my feet. So that’s the importance in it for me. As my friend asked yesterday, “was (Saturday) the dream a year ago?” Yes, yes it was.

When CFI 3.0 opened (I guess it’s CFI 3.1 now) people said to me I must be delighted now that I’d made it. And that everything happens for a reason, and it’s all worked out okay. I wasn’t quite over the year that had happened, nor was I sure I’d made it, so I said “we’ll see” like the Zen Master, the little boy, and the horse.

It’s certainly true that you can only join the dots backwards. You can’t see what’s waiting around the corner. You can’t see what tragedy is making way for the greatest euphoria you’ve ever felt. I am grateful for the journey that’s led me here, as much as I wished I’d avoided it.


So what happened that it all went to shit?

Well, some shit came to light that shook my world to the core. It hit me hard and I spent most of the summer of 2014 unsure who to trust and feeling very shaky in my own confidence: as a coach, a business operator, as a person. Panic attacks on the way into work were becoming a daily occurrence and under the advice of my counsellor at the time I issued my resignation in September. From October onwards, the solicitors were involved in a lengthy “he said, they said” battle. Under the advice of my solicitor, I finally coached my last class in what’s now referred to as “the old place” in November. Thus began my “wilderness” period.

During this period I confided in someone else who turned out to be a predator posing as a house pet. She ended up manipulating me, stealing from me, and has left me physical scars too.

As you can imagine, this didn't do me much good.

As you can imagine, this didn’t do me much good.

Please understand, I’m not playing the victim here, as I invited all this into my life and need to accept my role in all of it. I trusted the wrong people, and I made the wrong bets. If there’s a lesson here it’s that you can spend too long chasing a lost bet. Or as the Coen Brothers put it “all the time ya spend trying to get back what’s been took from ya, more is going out the door. After a while you just have to try to get a tourniquet on it”

They were some shitty months though. There’s an embarrassment when people ask you if there’s any movement. You’ve no answer. They ask you how come you left and you can’t really answer or give one that’s satisfactory. You search for a place and get close to signing a lease only to find it’s gone to someone else. You feel guilty training in someone else’s facility on their generosity. Your solicitor takes another day to get back to you, then their solicitor takes another day to get back. Then it’s the weekend and another week has gone by. Sunday nights were lonely, tough, times. Nothing to look forward to. Feeling hopeless.

I suppose it’s important to point out that as much at times I felt I was on my own, I never really was, and so many people helped me along the way it’s unreal. At the time it may have been difficult to count your blessings when you’re knee deep in escalating solicitor’s bills and declining cash reserves. An interesting note is I was about a week off from declaring bankruptcy and having to give up the fight when it all got sorted.

But many many people helped me out. I don’t feel I persevered so much as those around me carried me through that time. Some I’d like to think know how much it meant to me. Others I hope I’ve repaid or at least justified their investment in me. Some I haven’t thanked enough or honoured their kindness. But I am genuinely thankful for all of that.

If I tried to name everyone who I have to thank and all they did for me this blog would run over and I’m prone to prattling on as it is, but I need to talk about Patrick and Derek.

At a fairly low point, I confided in Derek how frustrated I was that I’d tried so hard and wondered what was the point with going on when the world was filled with horrible people waiting to take advantage of you. Derek simply looked me in the eyes and said “please don’t.” It was very powerful moment for me. I’ve thought about it a lot. I’m sorry I made Derek cry. The world needs more like Derek.



Patrick has probably had to endure more bull than anyone else over the last few years.

There’s a verse in Ben Howard’s “Keep Your Head Up!” that really sums up how Patrick’s friendship has soothed me.

I saw a friend of mine the other day,
and he told me that my eyes were gleamin’.
Oh I said I had been away, and he knew,
oh he knew the depths I was meanin’.
And it felt so good to see his face
oh the comfort invested in my soul.

Patrick drove me to my first meeting in Pieta House and waited while I saw the counsellor for the first time. I cannot imagine how tough that was to see your friend in pain and feel powerless to help them.

Patrick, I’m sorry I made you worry and thank you for being there.


So what got me through it?

There was one phrase I told myself repeatedly to get myself through shittier days. “This is not the end of the story.” If the movie ends now, it’s a tragedy. If I can keep going, it’s going to be a triumph. There was times I believed that. And times I just said it in the hope I’d believe that.

So my life is perfect now? The End. Ha! No, that’s not really how it works, is it. It’s like the story of the little boy and the horse as alluded to above. There’ll be peaks and valleys as life goes on, neither the sunshine nor the rain lasts forever. I guess if I’ve matured at all (and that’s debatable!) is that I know that now and can appreciate when things are good and batton down and hold tight when things aren’t so good. A little mantra I’ve been trying out lately is that “all change makes things better.” Instead of trying to cling on to what feels the best I can do but maybe isn’t the best for me, I’m more willing to accept that things change.

I work longer hours now. I have less money too. There’s no feeling of security, but looking back, there was no security, was there? I’m more okay with that. I’m less about chasing stability as I am about driving forward into the unknown. I’m far wealthier now though. Wealthier in the space I walk into everyday, it’s a nicer box (I had to include at least one Phrasing!), the vibe is energising and enriching, I’m wealthier in my relationships, I’m wealthier in my impact and influence and experiences. I’m wealthier in my soul, in who I am and who I want to be.

Have I any advice for anyone who’s going through hell right now? I won’t ever say something like you know it will get better. Because we don’t know. And it’s not really helpful advice either.

So instead I’m going to leave you with the words from my favourite song, that have lifted me up and carried me through more times than I can recount.

“If you can’t hold on, hold on…”

May 13

Rambling and Inconclusive Thoughts on Volume vs Intensity

So since there’s a lot of talk about Intensity & Volume lately I thought I’d throw my unasked for opinion into the mix! I just finished Regionals Nate, and in the twenty minutes I got 3 Rounds done, and a couple of no reps for good measure.

Working it out, I did a rep about one every 17 seconds. Of course I wasn’t this well paced!

Now does this mean I didn’t have the intensity, and should have scaled for intensity? I mean, I didn’t really break a sweat much during that (if that’s a measure of intensity) or get a lot of reps in (if that’s another).

I’m being a little facetious here but that’s my point. We need to define a lot clearer the terms “intensity” and “volume” before we can have a debate about them.

Some workouts, like say deadlifts and wall balls, or burpees and wall balls, or anything and wall balls really, will naturally put an athlete in that infamous redzone. Others may require a level of skill and/or strength development to get there.

My aim was to do the Regionals workout as rx’d. So my aim was satisfied. If my aim was to move for 20 minutes continuously, or to get the 10 rounds done, it would have changed the stimulus.

If I did 69 (hehehehe) reps during a 20 minute strength piece (like I had in the 20 minutes before to work up to a heavy hang snatch) I wouldn’t have hit the desired intensity, as to do that many reps would have meant the load (again hehehehe) would have been too light to illicit the response we were looking for. So in this case, a lot of reps meant a reduction in intensity.


Some people are Big Rig Trucks, others are Lamborghinis. Some people have 6 gears, others are lucky if they find second! For those that may not have the ability to go into the “Intensity” zone, they may need more.

They need more just to disrupt homeostatis (I love that word, it’s science!) They need a little extra hit as for them, the overhead squat is too challenging on their flexibility to challenge their core at a high heart rate like ‘Nancy’ is meant to do. They’re so unused to running, and so cautious, that they can’t run fast enough to elicit the same response as the more athletic can. (I almost wrote better athlete there!)

For them, they may need a little extra hit to develop their fitness.

Yes, there’s a counter argument that they need to develop the mechanics first, and they’re in this phase of their development. 100% agree. I see no problem with them hopping on the Assault Bike afterwards for 4 minutes of 20 seconds on, 10 seconds off to get “gassed”. For so many, sweat = a good workout, and regardless of what they need physiologically, psychologically they may need a sweat to feel like they’ve worked out for the day. Provided the sweatiness doesn’t negate the skill/strength work they’ve done, it’s all good in my opinion.

Some people don't say that ironically!

Some people don’t say that ironically!

If the movement can’t provide the intensity, maybe they should substitute it out? Again, a valid point, and sometimes it’s the right thing to do. Another way to look at it is they don’t want to feel isolated, incompetent, or “stupid” by doing a movement that no one else is doing. They’ll feel bad, and this is the exact opposite of what we want them to feel.

We all need enough exposure to a stimulus to learn how to get the most out of it. Learning how to go from zero to ninety comes easier for some than others. And they need more practice in learning how to go hard enough in a given workout, versus holding back. They can’t push themselves as hard in a 4 minute AMRAP like a more experienced CrossFitter can. They need the 12-16 minute piece.

If we take the intensity over volume argument to absurd levels, we should only do 1 rep. Because otherwise there’s no intensity. 1RM burpee anyone? 1RM wall ball? Sounds stupid but the “intensity” on these can only come at a certain threshold, and this will vary from one to another.

Going from 3 to 5 days a week is an increase in volume. Hitting sets of 8 instead of 5 is an increase in volume. Oh, adding a few rounds to an AMRAP is adding in volume. To be really pernickety it’s an increase in density. We’ve no problems with these increases in intensity, so why do we have a problem with adding in a second training session, or adding in a second piece during the same training session, and making it 90 minutes instead of 60?

The point is these terms (however we define them) aren’t dichotomous. (Again, I love that word.) A lot of this whole debate is down to reducing complex training terms in a sport that’s still very nascent into soundbites. I get the need for it. In a snatch we tell people to just pull the bar back and jump overhead because it’s simpler and easier to understand, even though there’s more than that. When soundbites become gospel it is an issue though.


We should also address the issue of “That’s not what CrossFit was founded on” and similar arguments.

CrossFit, like everything else, evolves. What was Games level events now probably aren’t even challenging/separating enough for The Open. We now hit snatches in metcons that were 1RM a few years previously. When Mikko Salo burst onto the scene in 2009 we were all amazed he hit some rowing or running in the morning and he’d do double metcons in the afternoon. Heck, we used to run a Mikko Salo week in CFI and it was a huge deal. Now, we can program two nice complimentary metcons on a Thursday.

The above video, by the way, was a Regionals event!

The counter argument to that is that we shouldn’t stray from the founding or guiding principles of CrossFit. In this case, if you’re sacrificing over-specificity and extra volume that reduces intensity, this is an issue.

CrossFit themselves “add” to this problem, as in documentaries like Road To The Games, we get to see an elite level athletes programming for a given day. It’s one of the only sports, in fact it may be the only sport, that allows us to train exactly how a pro did, at least for a day! So of course we’re tempted to do it. I don’t think this is a bad thing, done sensibly, as every now and again pushing yourself well past what you normally do gives you a real appreciation of how good the top level are. It’s only when you try do a few supports on rings you finally grasp how awesome Olympic gymnasts really are.


I totally get the lack of intensity in just beating a dead horse and hitting shitty slow paced metcon after shitty slow paced metcon. Most people who post about Intensity over Volume are talking about this. Half assing your morning workout so you can half ass your evening workout is a hiding to nowhere.

But, you know, there’s something to be said for low intensity work, as either nice recovery work or base building. That ‘recovery’ work again mightn’t be physiologically necessary but psychologically imperative for the individual. Developing a base ability to just sit on a rower for an hour and not die, or run at low intensity can help build your ability to recover from the intense metcons you’re hitting.

Finally, what if people just like working out? It’s their headspace and an extra few reps or another metcon, while not strictly speaking the most beneficial use of their time, is the most maximised enjoyable use of their time. Happiness is the goal, right? Adding an extra run can be great meditation for some people. Provided that exercise isn’t becoming a hiding place to avoid problems, a little volume can be just what the doctor ordered. We can’t just say volume OR intensity unless we know the why. “I like to hang around with my friends and instead of drinking we lift and run.” is a good enough why to me!


There’s a sweet spot in everything, between intensity and volume, between productivity and enjoyment, and none of these terms are mutually exclusive, nor should they be. So while soundbites are cool at getting a message across succinctly (unlike this blog which has been rambly to say the least :P) they don’t tell the whole story.

Apr 15

Thoughts on the 2016 Open

So today marks 9 years since I did my first CrossFit workout, “Cindy” in a hotel gym in town. There was a time, maybe about 5 to 6 years in, when I could smugly say I was an OG CrossFitter as it was becoming mainstream. Now, I’m just embarrassed I’m not a lot better 😛 😛 I’ve no great reflections on my journey, but I do have a whole bunch of thoughts on this year’s Open that I never got around to publishing. And now that the dust has settled, let’s review the 2016 Open. (If you want to brush up on my thoughts on the 2015 Open, click here!)

I still feel like this after CrossFit. I just don't lie down anymore.

I still feel like this after CrossFit. I just don’t lie down anymore.

Initial thoughts – By far the best put together open ever. Each workout was a true test of fitness. Gone are the days when we could say it was a workout for the gymnasts, or the meatheads, or the cardio bunnies. Every one tests all aspects, which I think shows how the sport is evolving.

If the open was in danger of growing stale, and I don’t think it was, this year mixed it up again with the curveballs. We really couldn’t predict what was going to happen. Which again brought back the initial excitement of the “old days” when you’d no idea what would be posted on “dotcom”.

“We won’t see Bar Muscle Ups,” I smugly predicted. “The way things go in CrossFit is they start out as a Games level skill, then Regionals, then The Open.” I boldly stated thinking I’d successfully cracked Castro’s code. Oh, how wrong I was. This had held true for rope climbs. They were a Games “final” skill, then a Friday Night Lights skill, then legless rope climbs became the games skill, then legless became a Regional levels skills. (I’ll predict now that we don’t see Rope Climbs in The Open, as different affiliates have different ceiling heights, but really that could change!)

Wonder when we'll see an Assault Bike wod?

Wonder when we’ll see an Assault Bike wod?

Would I ever have predicted Walking Overhead Lunges? Hells no. Despite lunging being prominent in the 2013 season, where Front Rack Lunges appeared in the final of Regionals and Overhead Lunges appeared in the final of The Games. In hindsight, it’s obvious. Everything is obvious in hindsight. Would this rule out overhead squats? Not necessarily. But it might make Handstand Walks a possibility.. Now that we have a measurement for travelling distance, why the hell not!? They’ve been in the Games since 2011, that’s 5 years warning you’ve had to get your gymnastic shit together.

Could we see a movement repeated in The Open? Who knows. <-- (I'm leaving this comment in here out of order as I initially wrote my thoughts up before 16.5 was released as I didn't want it to taint my opinions.) Over the last few Regionals and Games, Castro and Glassman have done an exceptional job of ensuring the leaderboard gets shaken up each and every workout. But now, the tests are perfectly balanced in and of themselves! What was the key point in 16.1? Was it the lunges, the burpees, or the chest to bar pull ups? I'd argue that it was none really. It was how they came together (phrasing!) Ditto for 16.2. Sure, there were a lot of toes to bar, and there were double unders, and then heavy squat cleans too. Beautiful. Horrible, but beautiful. How's that core bro? How's that core with a high heart rate? How about blood flushing all over the shop as you transition from one movement to the next? Oh yeah, best not waste any time with that 4 minute cap!

One could argue that there was a bottleneck in 16.3 and 16.4. For those that had bar muscle ups, both sections of that workout sucked. Sure, you could probably muscle out another 34Kg snatch if you had to, but for most CrossFitters playing the sport a while, a bar muscle up just required a bit more focus and bracing again. But was it high skill or petal to the metal? Well, both really!

16.4 was beautiful in it’s simple brutality. You had to be so balanced across your fitness. Strong? Cool, do 55 fucking things. Good engine? Alright, get through some deadlifts first. Awesome gymnastics? Hey, we’ve got this buy in before that. As Doug Chapman so eloquently put it, something for everyone to give out about this time. On a personal level, the best warm I found was a 2 hour drive to Galway. The best cool down was a 2 hour drive back. The tour was a lot easier before I’d an affiliate to take care off, when I could just hang out in someone else’s gym for as long as I wanted afterwards! Special shout out to 8020, UnLaois’d, D12, and Galway for hosting me!

For the record, this photo was taken on his descent, not a no rep!

For the record, this photo was taken on his descent, not a no rep!

Time to talk about 16.4, cheating, and bro reps.

I’m gonna side with Bridges on this one, not least of which because I once accidentally kicked over his trophy in The Games and owe him one. Bridges has won SEVEN Open workouts throughout his career. A feat I believe unequalled by anyone else. He was also being judged by CJ Martin, a coach who’s gotten more athletes and teams to The Games than anyone else. The video is on a fisheye lens, which changes how things are perceived. Plus, he submitted his score on Friday for approval, giving HQ time to yea or nae it. You know HQ? The team that arbitrates our sport? I’ll let them make the call.


Was this because he’s friends with HQ? With the sheer volume of participation in The Games, you could literally tell an athlete the entire season and still have by and large the same athletes come out on top.

I wrote the above two paragraphs before seeing HQ’s reversal on Mr. Bridges winning score. On one hand in sport we accept that judges are human and we’ve to accept their call. There’s reps that were suspect of mine that got called good/bad during the open, as there are for everyone else. I’ll also say it takes guts for an organisation to come out and admit publicly they were in error, and reverse their decision. I don’t believe that Bridges was cheating, nor was CJ. Cheating to me implies an intent to deceive and really here what we have is an error.

Bridges doesn’t seem too upset about it either.

Now, do I think there’s cheating in other areas? Fuck Yes!

I’m not talking about inexperienced judging. There’s been judging errors made by me, and every single one of the judges in my affiliate. A marginal no rep call here or there. Some go your way, some don’t. I’ve been called no reps on the tour that I thought were good, and had reps that on another day weren’t good called ok. It balances out and it’s the sport. You play the ref.

I’m talking about blatant chasing. I’ve seen scores that are 100% fabricated and approved. It can be hard to believe you’re a better CrossFitter than X, and see them beat you on the leaderboard. It can be harder to know you’re a better CrossFitter than someone else and see them post a dubious, if not blatantly bullshit score. I understand though that there’s a lot that comes to the surface when faced with a judge and a clipboard, and such a public and permanent record of how good or bad you are can cause us to do funny things. Sometimes they feel justifiable too. “If everyone else is cheating it’s okay then.”

I don’t have a solution. I guess we’ll have to accept that cheating is a part of sport.

Now back to more positive thoughts! There’s a beauty in all of this, in that it will make us all fitter. You think there’s a single Regionals or Games Level athlete now that can’t climb a pegboard after last year’s final? You think there’s anyone out there now who looks forward to The Open that isn’t just gunning for chest to bars but full on bar muscle ups!? How cool is that!? We’ve raised the expectations of what’s possible for all of us now. Sure, I mightn’t ever clean 315lbs/142Kg for reps, but knowing that’s the standard now will make 225lbs/102Kg not feel as “heavy”.

For the record, I was wrong in my prediction that pistols would come up. Damn! I can also see now that the Open season is closed why there was no Part A workouts like the 1RM C&J or the predicted muscle ups/handstand walk. The Part A was a single modality, and skewed the leaderboard towards someone who was super proficient in one area but may be lacking in others. Since all the workouts are balanced tests now, it doesn’t seem to make sense to put in a biased test like that. Of course, now that I’ve written it, it means that it could happen again in the next few Opens!

So 16.5 was an anti climax? Are you fucking kidding me?

I remember thinking so when 15.5 came out, bit simple isn’t it? But then it gave us a “pure” CrossFit test that was an amazing challenge, one I’d argue was more mental than physical. It also gave us the best documentary on CrossFit ever

16.5 wasn’t technically challenging, “just” thrusters and burpees. But what did it give us? Think about how the 2016 Open would have ended if it was a Handstand Walk or Freestanding HSPU, or weighted strict one armed muscle up. For most, it would have ended with a lot of failures and standing around. This would be our last, and probably strongest memory of The Open.

This way, it ends with an achievement. Yes, 14.5/16.5 was an achievement. Castro and Glassman know that for affiliate owners, The Open is a blessing and a challenge. You’re faced with the stress of programming around it, running each even with judges and score sheets and heat lists, trying to accomodate everyone from the gung ho athlete who wants to beast it, to the shier member who wants to compete but doesn’t think they’re up to the challenge, to the brand new client who just has an hour free on Saturday. Plus you’re competing yourself and that brings it’s own stresses and strains.

16.5 brought the loudest cheers and greatest sense of accomplishment when completed than any other workout. Yes, it’s hellish, but the pride of facing that, and being cheered on and supported by your entire gym, and come out the other side, is what it’s all about.

For those that had done it before, we got a chance to talk about 2 years ago and where we were. For those new to it, we got to face this Himalayan challenge that we weren’t sure we could hide away from. There was no time cap, you had to finish it. And somewhere in the 18s or 15s, the finish line seemed impossibly far away. That was the point. That there’s no where to go. We can shy away from the pain and continue to suffer, or we can push into the pain and get through it.

A lesson for life there perhaps?

Roll on 2017, but not too quickly. Let’s enjoy the off season first!