Fight Gone Bad
Fundraiser
Sep 27, 2008

Please Enter the Competition Here and send on to everyone you know about this awesome event (I need your help to raise $10,000).

The Inaugural “Connecticut Cup” between Jay’s CrossFit Milford and CrossFit Performance is on that day. (details to follow)

The top 6 scores of “Fight Gone Bad” will determine who is the fittest Affiliate and bragging rights for 1 year.

"EatClean-StayLean" - BK

August 26, 2008

Hi PAL,

Attached a pic of the boys’ grand final victory on the weekend.
They beat Avalon 4-0, scoring in the last 2 mins of the match.
Jon captained the side.

Don’t know if I told you but Brent broke his finger at school 2 weeks ago on the Friday before the major semi final...he was operated on at Mona Vale hospital that night... the specialist had him out for 6 weeks... I told him to wear his gear to the game so he can feel a part of it and run on at the end of the game etc...

Before the game Donna and I were sitting in the stand and he was mucking around on the field tackling and pushing his teammates...I told Donna we may as well let him play...she was not keen but eventually relented...

so with the scores locked at 0-0 at half time we signed him on and he started the 2nd half albeit in the unfamiliar position of wing... but he ripped in and played strong....nearly scoring a try...he played the whole half, we won the game… the finger was fine...and all ended well.
PK (My Brother)

Ahhh Rugby League

I love the game just like my Nephews above. They won the Under 12 Grand Final on Saturday in Australia the same day that I left my cleats on the field after playing for the USA Allstars against New Zealand Police at Fort Dix in Jersey.

It's a sign when you are preparing for your last dance, your final swansong, the last time you will lace up ya boots that you are jealous that your training partner is doing Angie in a vest the day before the game.. and you can't do it because you should rest. When he texts you and says it was good, enjoyed it, I want to chew my arm off.

So I travel to the game 4 hours in the car to pain in the arse Jersey, the game arrives and we are playing the Maoris from New Zealand, it’s prematch and we line up. The opposition breaks into their traditional war dance, chanting screaming, a prematch ritual where they try to scare the shit out of ya. It does nothing but send chills racing through my body and wanting to rip their heads off...ahh Rugby League..love it.

Game starts and I want the pigskin, tuck it under my wing and spin out of a hit and wham!! get met by two guerrillas. Ok, stand up shake it off and my neck is a little sore. 30 minutes in and I have had a few good runs, my timing on tackling is off after not playing since October but all is good.

Actually it’s not all good because I really had no drive to take a hit up, no drive to smack one of their attackers, and I had nasty blisters on both big toes. Could be because it’s an exhibition game with nothing riding on the result or it could be that I am 38 years young and I have lost interest in competing in this brutal sport. I think both. I leave my cleats on the pitch for the very last time.

Monday arrives and I am crocked up with a sore ankle and my Rhomboids and Neck are on fire from the first hit of the game Saturday and what comes around...MURPH!!

I am at it early putting Janet through it ands she smashes her best by 2 minutes with the 6am crew ripping in and killing their PBS.

Jay tells me he is going to do it with a vest on, a 20 pounder ! 1mile run, 100 pullups-200 pushups-300 squats 1 mile run!!!

Now you know you are a masochistic psychopath when you get really bloody jealous that ya good mate is going to be doing something ridiculously clhallenging....and you are not.

It is a phenomena that I call being ''CrossFit Struck''.

It is also an amazing thing that 3 months ago doing Murph was out of this world, its was the hardest thing that Jay and I had probably done yet..(I was seriously sore for 4 days) but yesterday he attacked Murph with a vest and I was pissed that I couldn’t do it. It happens to EVERYONE, the things that are so far out of your reach are really so close ... you just have to open your mind to it, work on your weaknesses and you will grow as an athlete.

AHH CrossFit, I seriously love the game!

20km run in New Haven Labor Day ....any takers??

"EatClean-StayLean" - BK

August 22, 2008

ICE - 'In Case of Emergency'

We all carry our mobile phones with names & numbers stored in its memory but nobody, other than ourselves, knows which of these numbers belong to our closest family or friends.

If we were to be involved in an accident or were taken ill, the people attending us would have our mobile phone but wouldn't know who to call. Yes, there are hundreds of numbers stored but which one is the contact person in case of an emergency? Hence the 'ICE' (In Case of Emergency) Campaign.

The concept of 'ICE' is catching on quickly. It is a method of contact during emergency situations. As cell (mobile) phones are carried by the majority of the population, all you need to do is store the number of a contact person or persons who should be contacted during emergency under the name 'ICE' ( In Case Of Emergency).

The idea was thought up by a paramedic who found that when he went to the scenes of accidents, there were always mobile phones with patients, but they didn't know which number to call.. He therefore thought that it would be a good idea if there was a nationally recognized name for this purpose. In an emergency situation, Emergency Service personnel and hospital Staff would be able to quickly contact the right person by simply dialing the number you have stored as 'ICE.'

A great idea that will make a difference!
ICE will speak for you when you are not able to.

"EatClean-StayLean" - BK

August 21, 2008

Hell-en On Cloud 9

Today the Fairfield crew ripped in to a special WOD “hell-en on cloud 9”.

Helen normally consists of 400 run/21 swings/and 12 killer pull-ups X 3 but because of my high altitude the crew had to run the 400 then 18 steps ..jog.. then attack another flight of 18 before the bell and pullups awaited them. They then all hunted back down the stairs and ran like Usain Bolt around the street.

As you can see from Mels sweat she gave it all.
Its great to see the Fairfield Crew getting CrossFit .

August 19, 2008

New Haven Road Race -
Labor Day September 1st

“If you always do what you have always done you will always get what you have always got”.

0k, fellow CrossFitters it’s time to step right out of ya comfort zone. Labor Day September 1st is the New Haven road race and it’s a cracker. You can run 5k or 20!!

I could be safe and run a comfortable 5k (actually.. every 5k I have run is SO NOT comfortable, still have nightmares about Albany) but along with Lida, Melissa, Lauren E,Lozza, P,Amanda, Jay Leydon, Seamus, Brian, I am going to attack the 20k and embrace it.

5k is the furthest I have run and mentioning the 5k to some of my clients gives them chills but I highly encourage everyone to give the 5k at least a nudge.

Barbeque and drinks at my place after.

FYI: I have thrown some of my friends under the bus in declaring them as starters in the 20 k but... “If ya always do what ya have always done ...you will always get the same damn results”

Pump ya hearts up!!!!!!!
Little warmup for “Fight Gone Bad” on the 27th!!

"EatClean-StayLean" - BK

August 16, 2008

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.

Here Andrew pulling up his own bodyweight, Lauren using a quarter inch band and Lozza using the lower body to assist her in getting over the bar.

The needs of our Olympic Athletes and our Grandparents differ by degree not kind. Carol and Gigi who are in there Swinging sixties improved there Cindy score this morning by a couple of rounds while the young pups went balistic on the Gymnastics workout this morning. Who would have thought 5 pullups / 10 pushups/ 15 squats over 20 minutes would be such a great workout.

Try it yourself and send your score in .....

"EatClean-StayLean" - BK

August 15, 2008

The crew in Fairfield was introduced to 'Cindy' yesterday and they attacked it with vigour. Many of the clientele were deconditioned when they joined up and a few more were fit but certainly not “CrossFit”.

The clients that have joined up recently went completely at there own pace and did 15 minutes no pressure. The crew that have been rocking for a couple of months, I pushed and prodded....

Seamus dropped in and rocked out 16 rounds but as you can see from the pic at the 19th minute (5 pullups-10 pushups-15 air squats) done nonstop for 20 minutes rock your world to the core!!

He went HARD and I pushed him harder.....and they all loved it.
Great day.....Milford crew this morning...

"EatClean-StayLean" - BK

August 14, 2008

WOD stats 8/13: CrossFit Total

The ladies at CrossFit Performance in Faairfield banging out some sits ups in yesterday's WOD.

TABATA squats are fun till the last few

Brenda won the cool arse shirt for her efforts

Knocking out PBs the deadlift.

ouch

Girls proud as punch and so they should be, Personal bests all round..congrats .

"EatClean-StayLean" - BK

August 13, 2008

Intensity Video

Intensity by Maggie Dabe-Colby, CrossFit Certification Seminar - video [wmv]

"EatClean-StayLean" - BK

August 12, 2008

Cut the Crap: My Crossfit Mantra

By Melissa Mulligan, Crossfit Performance, Fairfield, CT

I will never welcome another new year with ten extra pounds and ten excuses as to why I haven’t been to the training studio in three weeks. Or four weeks. Or six. I have spent years eating “more or less the right way” and working out regularly while harboring slight dissatisfaction with my results. But this year, with the help of long-time trainer and friend Ben Kelly, Andrew (Spiderman) Yaun, and some Crossfit hurricanes, I have discovered the MENTALITY required to do more than white-knuckle my way through a reduced calorie diet and show up for my training sessions. For me, that mentality is summed up in three words: CUT. THE. CRAP. Cut the crap out of your diet, cut the crap out of your mind, and all that you have left are healthy choices for your essential self.

Our brains are very tricky and love to confuse the idea of healthy eating with emotional eating. Our brains tell us, two days into a healthy diet plan, that we deserve a piece of cake, or pizza, or in my case, an entire bag of chocolate chip cookies. Then our brains try to reason with us. Mine tells me that deprivation dieting never works, as if denying myself 48 cookies counts as criminal starvation. I finally got sick of the struggle and just cut the crap out of my diet. No exceptions. No excuses. I kicked off this new lifestyle by deciding to eat nothing but fresh, organic (when possible) whole foods for three months. No high fructose corn syrup, no sodium-laden condiments and sauces, no sugar, no alcohol, no caffeine, and definitely no Chips Ahoy. If I needed to eat my salad without dressing because the restaurant didn’t offer oil and vinegar, so be it. Nothing from a package was allowed, and it has changed my eating habits for good. More than eight months later I am still eating clean. I am still the jerk at the restaurant with the complicated order; the one who makes the waiter make sure the spinach isn’t salted. The mental clarity I have gained from removing the clutter of self-doubt is just as rewarding as the fact that I busted through a four year plateau and lost fifteen pounds this year!

I didn’t realize how much mental crap was comprimising my fitness results until Ben started doing Crossfit workouts with us this year. Crossfit doesn’t alter its expectations to fit your limitations. It also doesn’t give you time to wonder what the heck you’ve gotten yourself into. Anyone who has ever lived through Fran or Cindy knows what I’m talking about! Within a few months I could bang out some pull-ups (a skill that had always eluded me) and started sprinting 800 meters as if my life depended upon it. Now, when something seems impossible and it’s really pissing me off, I try to let that inspire a laser-like focus on the challenge. It wasn’t long ago that I overheard someone ask Ben if he could do muscle-ups. He smiled and said “Not as of yet, mate.” What an awesome response! Now, Ben is nailing muscle-ups (along with Spiderman and Jason Leydon of Crossfit Milford), and I can do squats on the physio ball. Hallelujah! The Crossfit mentality leaves nothing to chance, and that’s a good thing. That means it comes down to me.

So, in order to be succesful at this new training regimen, I had to rid myself of a lot of crap that I had mistaken for the truth:

“They say some people were born to have more body fat than others. I guess I’m one of those people.”
Cut the crap! Are you really doing everything you can, consistently, to change your results?

“I will never, ever, ever be able to do pull-ups.”
Cut the crap, ask for help and practice.

“I’m not a natural sprinter so I can’t run very fast.”
Cut the crap and get out there!

We’re not always aware of it, but we tend to think accepting our “limitations” keeps us safe from the sting of failure. Of course that fails us before we have a chance to try. I don’t know if a mantra of cut the crap will inspire anyone else to greater achievement and fulfillment. All I know is that very little changed for me until I got real about what I truly wanted and embraced the work involved to manifest success. There are so many things worth experiencing in this lifetime, many of which we find impractical to desire, let alone seek. If there is something you are afraid to want, to ask for, to demand and work toward, reject your limitations and watch yourself go!

www.crossfitperformance.com
www.crossfitmilford.com

~ Melissa Mulligan
www.melissamulligan.com
www.myspace.com/melissamulligan

August 11, 2008

"EatClean-StayLean" - BK

August 10, 2008

Watching the Olympics last night myself and Janet were in awe at the ridiculously marvelous strength of the athletes on Rings and the high bar in the Gymnastics. Having mastered the basic Ring Dip and taking 5 months to get 1 Muscle Up, I have a profound respect for the insane strength of every athlete competing in these games.

Got no upper body strength??? Have a gander at the Popeye arms and thickness of their backs and boulder shoulders. At CrossFit Performance we scale Pullups and Dips so you can ultimitely attack the rings with confidence. Anyone can do it ....you just have to have the mindset and as Melissa Mulligan says in her CrossFit Mantra which has just landed on my desk you have to ''CUT THE CRAP''!!

More on that this week....Great day for a 5k

"EatClean-StayLean" - BK

August 8, 2008

Fight Gone Bad :
1 Day - 1 Workout - 1 Purpose

Last weekend 20 couples competed in "Cindy" on steroids at CrossFit Milford. 4 CrossFit Performance clients competed and they are still raving about the experience.

Janet and I were in the last heat next to Jay and Joce ,with Spiderman and Mel Mulligan and we went bannanas for 25 minutes. In the end though none of us were close to Ben and Heather from CrossFit New England who knocked out an astonishing 33 rounds and almost comleted the 3 800 meter runs to boot.

Nerxt up is "FIGHT GONE BAD" on Sept 27th which is a nationwide CrossFit Affiliates fundraiser for Prostate Cancer along with fallen soldiers in Iraq and Afganastan and my goal is to raise 10.000 bucks before then. Please click on link below and join my team to compete in the event.and donate some bucks. Whoever raises the most money out of Jay and I watches over a nice beer as the other performs 100 burpees,,, so please help CrossFit Performance raise plenty of cash for these great charities

What is going on ??

Jay and I are proud to announce that we will be holding the "fight gone bad" comepetition in Fairfield on that day with a cranking party afterwards.check out this vid of an olympic athlete here....

For all the CrossFit Performance members and sponsors, sign up to compete here: Join the Team or Make a Donation. As always, recruit as many people as you want. This will be a great event (just like the CrossFit challenge) and will be for a good cause.

Athletes for a Cure is a fundraising and awareness program of the Prostate Cancer Foundation. It is designed to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer.

"Karen" 150 Wall Ball For Time

Ever wonder how an Olympian would do at "Fight Gone Bad"? Well, watch what happens when Andrejs Duda, Olympic swimmer and Sonz Decatur member, tackles FGB for the first time. (And then look for Andrejs on Aug 14th when he competes for Latvia in the 100m Butterfly.) Watch "406: Is That Good?": [ wmv ]

"EatClean-StayLean" - BK

August 7, 2008

CrossFit Performance

Wall balls

Wall balls, note Robeks Juice across the street

Andrew, aka "Spiderman", pressing a 45 lb olympic bar with one arm whilst balancing on a stability ball.

"EatClean-StayLean" - BK

August 6, 2008

Snatch / Pullups

Pullups

One arm snatch

"EatClean-StayLean" - BK

August 5, 2008

Work to live, don't live to work

By now you should notice that nothing really bad happens if you leave your work at the office. You should also be noticing how you have time to reflect, work out, reconnect with your family, and rest. This is the way life was meant to be. All of the other anxieties, pressures, restlessness, and fear are part of society’s programming and obsession with quantity and chaos (instant access 24-7). Break the live-to-work cycle and your life will change immediately.

You can’t be happy most of the time
if you are miserable and working all of the time.

The most effective and easiest strategy you can employ to corral your work hours is to get into a habit of leaving work and turning your cell phone off at a specific time each day. The anxiety of being accessible 24-7 is one of the biggest forms of stress and we don’t even realize we put it on ourselves. We think that being available around the clock is cool—and yet, it is slowly killing us. Shut down your work and cell and start living! When you do so, you will start to see all of the artificial deadlines we put on ourselves when in fact nothing bad happens when work ends and people can’t get a hold of us. Like everything else in life, our unfinished work simply waits for tomorrow.

"EatClean-StayLean" - BK

August 2, 2008

American National Rugby League
All Star Game

Hanging the boots up this year was a very hard thing to do after playing the game since I was a pup. I have been given the opportunity to play the curtain raiser to the AMNRL National Final in a few weeks time and cant wait to rip in.

The New Zealand Police team are an angry mob who I played against 2 years ago, and the physicality will be in overdrive.

Playing footy is arguably the toughest contact sport in the world and there is no-where to hide on the field, very much like a CrossFit WOD when the going gets tough...lock in and finish the job.

7 months CrossFitting gets you bloody fit and really strong so I am looking forward to ripping in at 200 pounds in comparison to 208 last year.

War at the Shore

The American National Rugby League, WAR AT THE SHORE XI, was a huge success at Dealy Field in Sea Isle City, New Jersey this past weekend. A huge crowd of rugby league fans and local beach goers enjoyed wonderful weather and a fun day of activities for the whole family. [ video ]

"EatClean-StayLean" - BK

August 1, 2008

WOD

Today's workout was great . Lozza Plumey joined the 7am group because I needed an interview from her for our Athletes Page and she bought her mongrel attitude ripping into the WOD which pulled James, Mary and Begonia along for the ride.

They knocked out AMRAP (as many rounds as possible ) in 20 minutes of:
10 65 pound Thrusters
10 65 pound Sumo Deadlift High Pulls.

Lozza Drenkhahn has been doing the 3 on 1 off gig for 4 weeks and she is getting bloody fit.

Amanda at the bottom of the thruster- notice the eyes high for the drive upward

Lozza Plumey killing the Thruster and James Baird on the high pull

Lozza launching!

James after the WOD

Check out this video at CrossFit Performance -
the slide creates a feel of being on the water.

Rich Kuepper in Nepal

"EatClean-StayLean" - BK

July 31, 2008

CrossFit Open Challenge
CrossFit Milford Games this Saturday, August 2
[ Read More ]

Speed Eating, The Chinese Buffet and Obesity

A new study just published in the August 2008 issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all you can buffet restaurants.

Researcher Brian Wansink and his team from Cornell University observed diners at 11 different Chinese buffet restaurants across the United States.

Their goal was to find out whether the eating behaviors of people at all you can eat buffets varied based on their body mass.

Trained observers recorded the height, weight, gender, age, and behavior of 213 patrons. The various seating, serving and eating behaviors were then compared across BMI levels.

The heavier (higher BMI) patrons:

• ate more quickly
• chewed more per bite of food
• used forks
• sat facing the food

The thin (lower BMI) patrons:

• ate more slowly
• chewed less food per bite
• used chopsticks
• sat facing away from the food

This study confirms research from the University of Rhode Island published in the journal of the American Dietetic Association earlier this year which found that eating slowly leads to decreases in energy intake.

Scientists even have a name for this now:

"TIME-ENERGY DISPLACEMENT"

which means that the more time you take to eat, the less energy (calories) you are likely to consume. The faster you eat, the more energy you are likely to consume.

"Don't inhale your food" used to be just an admonishment about proper eating etiquette you heard from your mom.

It is now scientifically-proven fat loss advice!

"EatClean-StayLean" - BK

July 29, 2008

From the desk of David Grissafi
''CHEK LEVEL 2 Practitioner''

By definition "heavy metals" are metals or metallic compounds that negatively affect the health of humans. All living organisms require varying amounts of some heavy metals. The human body needs iron, cobalt, copper, manganese, molybdenum, and zinc for optimal health and metabolism. Certain other heavy metals such as mercury, plutonium, and lead are toxic to humans. Even those heavy metals that are beneficial to you can cause harm if they are used or consumed in excessive amounts. The main threats to human safety and health come from the heavy metals lead, cadmium, mercury, and arsenic. Each heavy metal affects the human body in many different ways. In the remainder of this article you will find information that will tell you how some heavy metals affect your heart, breathing, and overall circulation.

Cadmium compounds are mainly used in re-chargeable batteries: however, cigarette smoke is a major source of exposure, and, to some extent, food. Food is affected because of there is very little recycling of cadmium batteries and it runs off from landfills into surface water. Cadmium causes kidney damage, bone defects, and an increase in fractures. The kidney damage and defects in bones and bone marrow will cause circulation problems. In general, people are exposed to mercury through the foods that they eat. Fish is the main food source that contains the methyl mercury. To a much smaller extent, dental amalgam can be linked to mercury exposure.

The main side effects of mercury exposure are in the nervous system. Pregnant women should be especially wary of freshwater fish that have been caught because of the high mercury in them. The mercury will cause birth defects. Mercury will cause muscle weakness and loss of muscle control. The muscle weakness affects the heart, lungs, and blood circulation. Lead exposure is generally found in the air and food in equal parts. Lead emissions into the air have caused wide spread pollution. Gasoline and lead-based paint are the two major sources of exposure.

While paint manufactured since 1978 does not contain lead, older homes may still have walls painted with contaminated products. An unexpected source of lead is glazed food containers. The side effects of lead exposure are mainly neurological in nature. They are very similar to mercury exposure. Lead can cause kidney damage and anemia. Arsenic, the last of the heavy metals, and arguably the most common, is the most dangerous. The major sources are food, drinking water, and work environments. Hard to get away from isn't it. Arsenic can penetrate rubber or latex gloves and is easily absorbed by your skin.

Arsenic is especially dangerous because it binds with your hemoglobin and prevents your red blood cells from absorbing oxygen. It will cause your blood cells to rupture and then muscle cells will begin to die from the lack of oxygen. Your heart muscle will weaken leading to poor circulation.

Long term, or extreme, exposure will cause heart failure from oxygen deprivation. Arsenic has been linked to dozens of different types of cancer. The food sources that contain arsenic are too numerous to list. Most water sources contain some arsenic because of run-off of pesticides used in farming or pollution from industry and fossil fuel use.

All of these heavy metals have one thing in common. They are a nightmare for your circulation. By blocking red blood cells from picking up oxygen, they essentially strangle your cells and kill them off. Thankfully, we are aware of where our heavy metal threat comes from. That enables you to minimize your risks for health damage. Watching what you eat and knowing the source of the food are essential. Stop smoking and avoid second hand smoke. Check your local water supply. The EPA requires testing and the results are available to the public. Another good point is that there are several diets available that focus on the cleansing of your body of heavy metals. Severe cases will require medical treatment, but for most of you a change in lifestyle and diet will prevent heavy metals from becoming your circulation nightmare.

David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II

"EatClean-StayLean" - BK

July 28, 2008

Crew outside afer Saturdays WOD drinking a CrossFit Performance Robeks Juice. The owner Kashia is training with me and is all about super health. I have designed a zone friendly shake so clients can run over after a workout and grab a shake.
Kashia also stocks zone salads and sangas. Great to have Robeks so close by and have some awesome support.

Permission to Fail - Jon Gilson

Reaching ever higher is important to your work in the gym and your work on your affiliate. Jon Gilson of Again Faster wrote a fine short essay on the importance of allowing yourself to fail when you're improving your CrossFit skills. But, we suspect, that his advice could be transferred also to the business side of the fence.

Click here and read Permission to Fail.

"EatClean-StayLean" - BK

July 27, 2008

Rich Kuepper at the Taj Mahal in India

July 26, 2008

Mel Mulligan

Mel Mulligan is one of the fittest clients in the CrossFit Performance stable and a great friend of mine. I have known her and Blue (hubby) for over 4 years and she not only continues to go from strength to strength in her training but her singer/songwriting is off the hook. She has been awarded the top gong in Fairfield county in the Folk category the last couple of years. Get down to hear the band whenever they are close by, she rocks. Great article here ..

"EatClean-StayLean" - BK

July 24, 2008

Concept II Rowing Certification Seminar

Click to Enlarge

Morrisville, VT. Best line of the weekend: Bruce from C2 instructing on the water as we seriously mangled our oars, "When you find yourself in trouble, just relax. And something good will usually happen." Zen rowing. Whoa.

"EatClean-StayLean" - BK

Is the CrossFit Games winner the fittest man on the planet?

CrossFit is a drug that has taken me hook line and sinker. Why??
Constantly varied, high intensity, multi- functional sport that is total fitness. Listen to OPT talk about CrossFit in this great interview. Come and try a free session with me...only if you want to get fit!

OPT Final WOD Interview: CrossFit Games 2008 [ video ]

INTENSITY IS POWER - WWW.CROSSFITPERFORMANCE.COM
~ BK

The Birth of Crossfit Performance

Since starting with CrossFit in January, I have been hooked.

I have always been fit...
or at least thought I was. My workouts were good, very intensive and short and I always kept abreast of what is going on at the cutting edge of the industry.

The last few months have been hectic setting up a CrossFit facility in Fairfield. I initially wanted to be called CrossFit Fairfield but the name was already in use. I was bummed ..

One morning in early May whilst training my morning crew I was urging a client to ''better performance'' it dawned on me, like an epiphany; you know the one’s where you get tingly and buzzed all over. I shouted it out ''I got it, I got it''!! and CrossFit Performance was born. It was simple. I constantly urge my clients and myself to better performance not only in there training, but nutrition and life in general. I mean, life is all about performance be it at work, play, or in relationships so it ended up being a no-brainer.

Being in partnership with an amazing facility in the Turcotte Center for Health whose focus on holistic health only enhanced the desire for the powerful name.

I met a unique fella called Gene Seidman through Janet late last year and it was a chance meeting with him whilst eating with Janet that led me to him designing my logo. The last few months have I have tested the big guy’s sanity with what I want, but to his credit he has stuck solid and really produced a banging logo for me.

Janet, Lauren Plumey and I dressed all in black and went to Gene’s house where he had organized a professional photog to shoot us ... the result is for you to see...hope you like it .

PS: Many great thanks go out to Lauren Plumey for all your help . Gene, thank you ...I got the WOW! Janet, Thank you for being the super supportive, beautiful you.

"EatClean-StayLean" - BK

One Woman’s Manifesto
(by Lisbeth Darsh of CrossFit Watertown)

I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies. Those who say “Oh, well, I’m fat” and just accept it. Those who don't even try. Those who won’t get off the couch and on the road to anything but the drive-through. I am so done with them.

Although I have reached what used to be quaintly referred to as “middle age” I no longer think of it as some green pasture to lay down in and count my money until I die. This is my prime.

I will not go gently into the good night. I will not let my body spread, my willpower relax, and my determination downgrade. I am making a stand here. Like Dylan Thomas, I am raging against the dying of the light.

I refuse to listen to “Oldies Rock” and wear “Mom” jeans and appliqué my sweatshirts with inane seasonal greetings. I won’t use the phrase “old enough to know better.” My body is older but I am better. I am fine.

I vow not to become one of those people who stroll past hard-working CrossFitters and sneer, “You’re not getting me to do that.” Instead, I will be one of those people who stop and ask, “How can I do that?”

I am not too old for triathlons; I am too young for complacency. The next forty years is a long time to sit on the sidelines. I am not too old for CrossFit; I’m too young for life on the f***ing couch.

I am not in the wrong place. I am, finally, in the right mind at the right time.

And to those on the other side of the spectrum, the young firebreathers in the CrossFit Daily Comments who deride “the soccer moms ruining CrossFit", I have this to say: I am no soccer mom . . . But this deadlifting, back-squatting, clapping push-up lacrosse mom is ready to kick your butt to Dumbassville and back again. To you, CrossFit may just be a continuous stream of crazy workouts, skin, puking, Rock Star, and boobs; but, to me, it’s a whole lot more. To me, it’s like breathing. And, trust me, you don’t want to get between a woman and the source of her oxygen.

So, step aside, I’m taking my turn at the pull-up bar. And I brought some bands for my girlfriends so they can take this path too. Get used to us. We’re CrossFitting for the long haul. We will not go gently into that good night.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

CrossFit Total

Karen

It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream.

It is not a disgrace if you fail to reach the stars, but it is a disgrace if you have no stars for which you are reaching.

It is not a disaster if you fail to achieve your highest ideals, but it is a disaster if you have no high ideals for which you are striving. Not failure, but lower aim is sin."