Teams of 2 - one person working a time
  • 60 SDHP 75/35,  60 Kettlebell Swings (53/35)
  • 50 SDHP 75/35, 50 Box Jumps (24/20)
  • 40 SDHP 75/35, 40 Burpees
  • 30 SDHP 75/35, 30 Wallballs (20/14)
  • 20 SDHP 75/35, 200 Meter Run
Several friends mentioned to me last week that they "saw the CrossFit Games on TV and thought about me."

My reply: Thanks! Those guys are awesome, right? But yeah, that's not *exactly* what I do.

The workouts and skills at the 2015 Reebok CrossFit Games were familiar to us. But nobody at our box -- literally not one single person -- is on the same planet as those athletes. Even if someone here could have done one of those workout as prescribed — a big "if" — doing it as quickly as required would have been another matter.

And that's OK. What I want you to know is, CrossFit at the local affiliate level is not CrossFit at the Games level. Once you know that it's medically safe for you to begin an exercise program, you can absolutely fit right in at CrossFit Latrobe. Scrolling through this blog for even a page or two will prove that we are all regular people, working hard every day to be more fit.

Games athlete Elisabeth Akinwale had this to say about the level of competition in the qualifying events this year: "In 2011, I prepared and qualified for Regionals by participating in regular one hour CrossFit classes, doing standard, general population programming. That would be laughable in 2015. Every year the pool of athletes vying for these spots is more specialized to excel in the sport, more highly trained, more expertly coached and better prepared."

In other words, Games athletes now must train for hours each day, often with the help of coaches who specialize in gymnastics, weight lifting and the like. They're also inherently gifted, with genetics and youth on their sides.

Competitive CrossFit can be for people like that. Just remember that regular CrossFit is also for people like you.

See you at the box,


Back Squat 5-5-5-5-5

Partner Abwork
  • 50 clockwise
  • 50 counter clockwise
  • 50 up & out
  • 50 out and up

21 – 15 – 9
  • Deadlifts (225/155)
  • 400 Meter Run

CrossFit's physical demands will take the constant-drumbeat advice we get about nutrition — fewer calories, less carbs, low fat — and expose it for the nonsense that it is.

Our workouts will require that you pay attention to what you're eating if you want to perform at your best. It is entirely possible that you need more calories, more carbs and more fat, not less.

I've been poking around the corners of my fitness routine lately, because I haven't been satisfied with how I've been performing or feeling during WODs. I cleaned up my eating a long time ago, but I haven't been nearly as disciplined about knowing my caloric intake, or if I'm achieving a good balance of healthy fats, carbs, and proteins.

Here's something women and girls need to know (and possibly men and boys, too, although that research is ongoing): There are serious consequences to not fueling your body adequately for the physical demands you are placing on it. Issues from what is known as Female Athlete Triad are subpar performance, and fertility and bone density issues.

U.S. News and World Report says as many as 26 percent of girls may have two of the three symptoms. The Triad is especially prevalent among girls playing sports that value a "lean physique," like cross country and gymnastics.

So, "undereating" doesn't get a lot of press, but it's an actual thing. And it's been my focus, because I'm not sure I'm consuming enough calories, in the right percentages, based on my activity level. (A calculator to get you started)

Your nutritional needs are unique and based on your fitness needs, and those needs will change over time. I guarantee you that your body will tell you when it's time to adjust. Pay attention.

The answer to your performance might not be "work harder." It may very well be "eat smarter."

See you at the box,






  • Squat Snatch (95, 65#)
  • Chest to Bar Pull-ups

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.


Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.


Five rounds for max reps of:
  • Bench Press @ bodyweight
  • Pull-ups

The heart and soul of CrossFit is "functional fitness" — teaching people how to move better so they can simply live better, more independent daily lives.

Yes, CrossFit can make you look fabulous, but that's really just an awesome byproduct of moving in the gym the way you move in real life.

We teach people multi-joint movements, like a squat combined with an overhead press, because that's exactly what you do when you pick an item off the floor and put it up on a shelf at home, for example. We don't do bicep curls because almost all daily physical activity requires more of you than simply flexing that muscle.

Here a story from the July 22 Washington Post that never mentions CrossFit by name. But this is definitely CrossFit, down to the ways our coaches will help you modify movements for best results.

My favorite part of the Post's story is the lady, age 62, who is totally stoked because now she's able to put her 33-pound kayak on top of her 'fairly large SUV' all by herself when she wants to hit the water.

CrossFit is awesome for the beach bodies it creates, but it's way more awesome for the lives it allows us to live.

See you at the box,


  • 30 Box Jumps (24/20)
  • 30 Jumping Pull-Ups (1" below your wrist)
  • 30 Kettlebell Swings (55/35)
  • 30 Walking Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35)
  • 30 Back Extensions
  • 30 Wall Ball (20/14)
  • 30 Burpees
  • 30 SDHP 55/35

Post-WOD: 800m Group Run,
then Group Stretch

Hey, guys! Welcome to the everyone-analyzes-how-you-look party! We ladies have saved you some seats.

The latest health news is that the so-called "dad bod" — perhaps most colorfully described as the "nice balance between a beer gut and working out" — is a scientifically provable thing that happens to men once they become fathers.

Once the kids arrive, men experience weight gain and an increase in body mass index, a measurement of body fat based on height and weight, according to a new study that tracked more than 10,000 men over a 20-year period.

So, OK. It's no surprise to anyone that having kids changes everything. And this isn't a post meant to criticize anyone for having trouble finding time for exercise in the midst of a chaotic, packed schedule.

The point is found at the bottom of this story about dad bods: "The findings underscore the need to focus on preventive strategies for new dads, especially since a father's weight can also influence children's health outcomes."

Dads -- and moms -- have enormous influence on the health of their families. Kids do what you do.

Your overall health and wellness is worth prioritizing for yourself, of course, but it's also worth prioritizing for your kids.

It's a very cool thing when your child asks, "Are you going to the gym now, Daddy?" and maybe even wants to come with you. (See CrossFit Kids Latrobe!)

They're watching, all the time, every move. Make it a healthy one.

See you guys at the box,

Snatch Balance
Build to a Heavy Set of 3

Hang Squat Snatch
Build to a Heavy Set of 2

Squat Snatch
Build to a Heavy Set of 1

Goal today is body positioning and speed beneath the bar. Pause at the bottom position each rep!

Games on



For CrossFit nerds — and we know who we are — this is the greatest week. The 2015 Reebok CrossFit Games take place in California from July 21-26. By Sunday, we will know the identities of the male and female "Fittest on Earth."

One of the competitors, Jason Khalipa, tweeted this about this year's competition: "Fired up for the @CrossFitGames. For those of you new to our community ... know that @CrossFit is 100% scalable. Find an affiliate and enjoy."

Truth. If you watch the Games, and you fall into the vast category of "regular people" that includes weekend warriors, 40-, 50-, or 60-somethings that find themselves out of shape, people with busy lives and the like, you may think, "This CrossFit thing isn't for me."


Games athletes are on a different planet. It's OK to be captivated by exceptional athleticism -- I certainly am -- but don't let what you will see on TV this week discourage you from coming to check out CrossFit Latrobe.
We are regular people who simply want to live healthier, more fit lifestyles. Just about everyone at our box has to scale workouts to match our abilities, at least some of the time. Yes, we do a lot of what the Games athletes will be doing, just at more ordinary weights, reps and times.

You can be in awe of the fittest of the fit this week, but don't let it discourage you from CrossFit. If your interest is piqued by all the Games coverage (a lot of it will be on the ESPN networks), we would love to meet you and show you around the place. Class times are under "Schedule and Signup" at the top of this page.

See you at the box,


  • 21 Thrusters (75/55)
  • 21 Kettlebell Swings (53/35)
  • 400 Meter Run

  • 15 Thrusters (75/55)
  • 15 Kettlebell Swings (53/35)
  • 400 Meter Run

  • 9 Thrusters (75/55)
  • 9 Kettlebell Swings (53/35)
  • 400 Meter Run