WODscreen Updates: Wirelessly Display Daily Workouts, WOD Activity, Leaderboards, PR Board & Committed Club

The newest version of our WODscreen is now live! With just a TV and a $35 Chromecast, you can wirelessly display your choice of several different screens including Daily Workouts, WOD & Activity, WOD Leaderboard, Committed Club and PR Board. This gives you the option of setting up multiple TVs in different areas of your gym to use for different purposes. You can put a TV by the whiteboard to display today’s WODs. The Committed Club and PR Board screens work great in a lobby or other area where your members congregate. The screens stay updated automatically with the latest data.
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Coach’s Corner: Know Thyself

It should come as no surprise to you that I’m a fan of journaling your fitness. After all, you’re reading this article on the Official CrossFit Workout Tracker, BTWB.

I began keeping my own training notes before the internet was a thing, way before we all carried around these powerful mini-computers we affectionately call “phones” in our pockets. I used a pen, sometimes even a pencil, and wrote “stuff” on a piece of paper in a notebook. I’ve collected dozens of these throughout the years, and sometimes like to dig one up and look back with a mix of amusement and embarrassment at what my 20 year old self was doing in the gym at the time. Read More

Hosting An L1 Certification: Starting A CrossFit Gym Part 14


After being a coach at CrossFit South Brooklyn in NYC for 6 years I moved halfway across the country to open my own affiliate, CrossFit Lumos, in Austin, TX. This series will chronicle my experience opening the gym and what I am learning along the way. This article is the final piece of the adventure, before I’m a real live gym owner. Part 1. Part 2. Part 3. Part 4. Part 5. Part 6. Part 7. Part 8. Part 9. Part 10. Part 11. Part 12. Part 13.

One day, about a year after CrossFit Lumos opened, I sat down in front of my computer to knock through the day’s administrative tasks. I noticed an email from CrossFit HQ that simply said: “Host Request: L1 June 2-3 Austin, TX.” I couldn’t believe it, my little gym, barely a year old, was going to host a Level 1 Certification!

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Murph Tips

📷: CrossFit

Ok folks, we’re in the home stretch- Memorial Day is here and the time honored CrossFit tradition of performing “Murph”, the best known of all the Hero WODs, named after Lt. Michael Murphy.

For those of you just joining us- Murph is a long and arduous workout, designed by a Navy SEAL to better prepare for the rigors of combat. It consists of:

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
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What, When, Why: Weight Vests

If you are relatively new to CrossFit (a year or less) you may have noticed that some folks in your gym have recently begun accessorizing like they are planning to fast rope out of a helicopter or breach a meth lab after they finish their workouts. Or maybe they are just wearing big old clunky garments that make them look like they are planning a 1920’s scuba dive. What the heck is going on here? Murph! That’s what! Those are weight vests my friend, and I’m here to talk about them… in excruciating detail.

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Older, Fitter: 3… 2… 1… REST

📷: @wendynielsenphoto, @union.fitness – CrossFit St. Paul

In the last installment we spoke about some things in your control that you can employ to help you unwind, recover, and destress. Focusing on factors within your ability to control is key. Accepting that some things are outside of your control, although a tough pill to swallow, is crucial. Knowing the difference between the two is one of the benefits of age and the experience that it brings. As we’ve said, “you’re not as old as you’re gonna be” and there are some natural consequences that come along with that fact. With age comes wisdom and a broader view of things which you can use to your advantage to prolong not only your time in the fitness game, but by extension, your quality of life as well.
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Coach’s Corner: Prepping For Murph

(📸: CrossFit)

Murph is just around the corner, just under 2 weeks away, and you’re terrified. Well, as the Chinese proverb says “the best time to plant a tree was 20 years ago, the second best time is now.” Let’s talk some tips to spend the next two weeks getting yourself as ready as you can.

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*with a 20 lb Vest or Body Armor

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Lift & Let Go

Post-Open 2018, it’s been one helluva year. I came, I CrossFitted, and… I am approximately THREE places fitter than I was at the end of the 2017 Open Season. They say that consistency is key and I certainly hit the nail on the head when it came to my final ranking for the 2018 Open. In 2017, I placed 175th in the North East and 62nd place in New York. This year, I placed 172nd in the North East and 62nd place in New York. Yup, laugh out loud. I’ll admit this was a bit discouraging and infuriating when I realized that the numbers were falling that way, but hey, the ranking doesn’t really show the full picture (more on that later).
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Memorial Day Murph: Who? What? Why?

Memorial Day is just a couple of weeks away (May 28th if you’ve forgotten), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

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“Own” The Weight: Moving Beyond PR-Dominated Thought

📸: @puorilife

A world-record mile. A half court shot to win a million bucks. A hit single that rules the airwaves for a month or two. Society has become more and more obsessed with the rare and extraordinary, celebrating and venerating the “once-in-a-lifetime” moment over the slow and steady grind of dogged hard work and incremental progress. Seen through this lens, greatness becomes a montage of single-frame snapshots instead of long form cinema verite.
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