Maple Syrup


One of the many push-up variations that our athletes train to develop the necessary strength required to achieve a push-up. Nice work, Em!

22 September 2015

“Maple Syrup”


Deadlifts 225/155
Box Jump Overs 24/20

15 Burpee Buy out

“I’ve done CrossFit.” No you haven’t.



If you’ve ever argued with someone to the brutal end about virtually any topic, you will have discovered that many “disagreements” are not truly conceptual, but semantic. What this means for normal life is that before we simply argue a point, we have to be sure that we are understanding correctly.

Sometimes people use words that mean one thing to them, but something else to you. You argue round and round to find out in the end you didn’t really disagree on the subject, but only on the words being used.

This is actually a pretty big problem. So what’s the solution?

The easiest way to avoid purely semantic arguments is to clearly define the terms we are using.

This is one of the breakthroughs of CrossFit. Fitness has been defined, and our definition of Work Capacity Across Broad Time and Modal Domains is still yet to be convincingly challenged.

What this means is that now, when we are discussing whether someone is “fit” or not, we are actually saying something meaningful. We are discussing whether that person is capable of a whole lot of different things.

With this definition, there is really no such thing as a “fitness model.” There can only be a “fitness example.” The only way to model fitness is by participating in fitness tasks. Fitness is not a look.

With all that being said it, is time for another definition.

As an affiliate owner I am often introduced to people who have “tried CrossFit.” Or even people who “do CrossFit,” at Barnes & Noble or wherever the f*&k they go, and have some sort of opinion about it.

But what does “doing” or “trying” CrossFit actually mean?

Just because you did an interval workout with some air squats or pull-ups in it does not mean you’ve done CrossFit any more than tossing the baseball out back with your kid means you’ve played baseball.

Tossing a baseball is just one of the many things a baseball player does just as an interval workout is one of the many things a CrossFitter does.

So what’s the bottom line? I would say, that in order to honestly say someone has tried/done CrossFit, they would have to have participated in a thoughtfully crafted, well-rounded, inclusive GPP CrossFit program (like CFBB/CFSL) at a minimum participation rate of 3x’s per week for at 6-8 weeks in order to make that claim.

Until then, I really don’t want to hear your opinion on CrossFit anymore than I want to hear about your baseball career.



Congratulations to our finalists at the SouthBound ShowDown this weekend in Lake Charles!

21 September 2015


For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

Tip Drill


It’s the fit version of Wilson from Home Improvement

18 September 2015

“Tip Drill”

KB Squat Snatch 53/35
Ring Dips
Wall Balls 20/14

How Health Insurance is Ruining Your Health (Health Insurance vs. Health Assurance)


PS. Why the f$@k do these look like jelly beans?


It’s a lot easier to take pill than to take action.

People are a lot more likely to engage in risky behavior when there is some sort of failsafe in place. I don’t have the numbers, and I’m not going look them up because I’m not a real journalist, but I remember reading an article that said that while vehicular deaths have gone down with the advent of seat belts and seat belt laws, overall accidents increased dramatically. All that we can extrapolate from the data, is that when people feel more “protected,” they have a tendency to be less careful.

This supposed safety net can be very dangerous. Health insurance is the seatbelt of this analogy. The following example is extreme because, well, it’s my example.

When I had really good health insurance, I lived like there was no tomorrow. I drank like a sailor, ate whatever I wanted, and paid for it. I was 65 lbs overweight, blood pressure was 150/100, and my liver was showing signs of abuse. I checked into detoxes and recovery centers multiple times only to go back to what I was doing once the threat of death had passed. I was paying for insurance and goddammit I was gonna get the most out of it. In the back of my mind I always figured that worse case scenario, I would just get a new liver once I used mine up. That was covered by insurance too.

Most cases aren’t that extreme but I consistently see an underlying reluctance for people to care for themselves, and I can’t help but to think that some of it has to do with the false notion that some pill, surgery, procedure, will save them from the error of their ways when the shit hits the fan.

All of a sudden, I found myself with no insurance.

At the same time I met CrossFit. Within a year I lost the 65 lbs. Got sober in a self supported treatment program. Got my blood pressure down to normal, reversed the liver damage, and took my life back.

I had lost my health insurance, but I now have health assurance. I’m not saying that it’s not good to have in case of accidents, or some unforeseen tragic diagnosis. Just something to think about. Eating shitty and sitting all day is risky behavior. Do you, somewhere in the back of your mind, have this false sense of security? It’s time to take some responsibility.




About the Author:

Josh Trahan is an acclaimed writer who has been published worldwide via highly regarded, responsible news outlets such as Facebook, Twitter, and If you would like an autograph just send us a self addressed stamped envelope, with whatever you want autographed in it, and send a pen too because we are always running out of those, and we will get it back to you once we’ve used all the ink.