The Rewards of Fatherhood, Fitness and Frugality
Random header image... Refresh for more!

Category — CrossFit

Dance While You Can

T-One: too cool for school.

Childhood is passing. Adolescence is in full swing. But worst of all, so are school dances. T-One had her first experience yesterday with a school dance. And reports have it she had to endure the advances of at least five different boys who wanted the honor of escorting to the after school affair. It is no surprise to me she is popular. She’s got the 3 G’s: gorgeousness, greatness and gregariousness. And I’m not at all nervous about the boys sniffing around her. They know I carry a big stick. But I must admit I’m a little dispirited.

As she shopped her closet for dresses and bemoaned, “I have nothing to wear”, all I could think about was how she won’t be dancing with dad anymore. Yeah, maybe I’ll get a few more in at her sweet 16, and possibly her wedding, but from here on, those dances will be few and far between.


But instead of feeling sorry for myself (woe is me) I’ve decided to dance with her while I can. And, if I play my cards right, down the line when she’s “all grow’d up”, maybe every now again she’ll throw her old man a bone and let me cut a rug with her.

Metcon (endurance):
Row (Concept II): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Print Friendly

October 21, 2011   No Comments

The 12th Man Of Crossfit

Warm Up:

Our warmup is your workout.

Metcon (am):
AMRAP 8 min
3 Snatch Complexes @ 125#
3 Wall Climbs

Metcon (pm):
Teams of 2
AMRAP in 5 min of:
5 Push Jerks @ 155#
Rest 2 min
AMRAP in 5 min of:
5 Deadlifts @ 225#
Rest 2 min
AMRAP in 5 min of:
5 Supine ring pulls

AM metcon: 27 reps
PM metcon: 317 reps

Over the last two years I’ve really struggled with the amount of time I spend on thinking about and engaging in Crossfit. The time I want to spend on it is not the time I have. I’ve struggled with this balance for over two years. My time with my girls is hard to come by and I find myself having to sacrifice other things, especially Crossfit, in order to just hang with them.

I was supposed to meet friends at the box to do the pictured wod. But I also had to get my girls ready for school. To be able to do both I had to enlist the help of my father to drop the girls off to school. Feeling guilty about my selfish decision to Crossfit instead of dropping my girls to their school steps, I dilly-dallied this morning, hanging out with the girls a few more minutes before I left for the box. As a result I was late to wod with my homies. So instead, the wod became my warmup, greatly modified.

Instead I decided to re-do “Camille”. The first time around I did it with friends at Brazen Athletics sort of half-assed. In fact, I wasn’t even going to do it then. But it was something about seeing my friends attempt the wod, suffer through it, miss some reps and then be blasted at the end, that made me want to jump in. It’s one of the weirdest things about this Crossfit community. Things you never have done or just unlikely to do, you do because this community provides one of the greatest support systems I’ve ever seen.

This morning for instance, I had no plans of re-doing “Camille” but my cronies stayed behind just to cheer me on while I did the wod. I had to do it at that point. Within in the wod I wanted to stop several times saying to myself, “I don’t want to do this.” But the voices in the background saying, “C’mon Ben!” motivated me to continue. In football we call the crowd The 12th Man. When the 12th man is making noise he can motivate the team to extraordinary feats. In every Crossfit box around the country, there’s the 12th man. Some voice or voices you hear bellowing from the corner urging you to keep pushing. I love this community. Sometimes stealing a little time away from parenting feels worth it.

Print Friendly

October 19, 2011   1 Comment

Ropes Are Dope

The ropes at Guerrilla Fitness

All the cool kids are doing it so I figured I’d join in on the fun.

Today’s wod:

Front squat at 5 – 5 – 3 – 3 – 2 – 2

4 rounds
3 rope climbs, 15′
15 static lunges @ 95#

Strength: 255/255/275/275/305/305(1)
Metcon: 6:30

I haven’t done any sort of strength based squat in a while. So this felt good. But it’s clear I need to build my strength back up in this area. I think a strong squat is essential in Crossfit as well as life.

I failed my last rep and I could feel my knees buckle in a little. My coach pointed out that little flaw to me. So next time I’ll bring my feet in a little and hopefully that will help me out with my knees.

The lunges in the metcon were a challenge especially after the squats. But I’ve worked hard on my footwork with rope climbs and feel comfortable with the movement now. It used to be I could only climb the rope using all arms. It goes to show you a little perseverance goes a long way.

Print Friendly

October 17, 2011   No Comments

Bacon v. Bagels… Both Please

breakfast of champions… sort of.

Just a thought. But the dude with the XXL one-pack, ordering the plain egg white omelette and raisin bran muffin, might think twice about telling the dude with the six-pack that bacon is unhealthy. I’m just saying.

Don’t get me wrong. I’m not saying you have to look a certain way or possess a certain something to know what you’re talking about. Not at all. [Digression: The one-time Miami Dolphins kicking coach, never actually kicked a ball because he was bound to a wheelchair due to cerebral palsy. His kickers were All-Pros.] What I’m saying is you have to know what you’re talking about, to know what you’re talking about. Too often, folks are ready to go off half-cocked and shout advice or declare a position having done no reading or research from credible sources. Or even for one second carefully mulled over the information in front of them. Information floats in the air, penetrates their ears, gets passed around like one of those funny hand-rolled cigarattes and it becomes “common knowledge”. Eventually, everyone knows you’re not supposed to do this or that, or that thing over there causes cancer or take this and you’ll get all the girls. Whatever, man.

In my humble opinion, if you’re going to share your info, at least have tested it in the world or on yourself. Has the maple syrup and lemon juice diet helped you get a body like Jessica Biel? If it hasn’t, and you thought or were told it would, you have to question the diet. Did flipping single family homes make you yacht, private plane and trips to the French Riviera rich? Or did it leave you with a negative net worth? Either way, do your research. Experiment. Before you share.

The ironic thing is had my friend in line been a Paleo Pusher, he would have attacked my meal from the butter-loaded bagel angle. He would have told me that Paleolithic man would never eat bread and we are not built to do so. He would have said, bagels (wheat, gluten, et. al.) are a slow death and butter only hastens the inevitability. If I was in the mood, which I wasn’t with the bacon dude this morning, I might have asked Mr. P. Pusher, “Are you sure Paleo man never never EVER ate bread? Are you sure? I mean do we even know what Paleo man was let alone what he ate? Is butter really all that bad for you?”

Hopefully, Mr. P. Pusher would have based his viewpoint on something he read and experimented with instead of hearing it from the guy who heard it from the guy at some other guy’s son’s bar mitzvah. Hopefully too he’d be open to an opposing point of view and open to testing his presently held belief. Had the bacon dude asked he would have learned, I’ve been through the internal bacon battle and back. I’ve done the research and the experimentation on myself. I have eaten it and not. Praised it and scorned it. And after the long drawn tug of war, what I’ve concluded is, life is just better with bacon!

Now, my battle is with bagels (grains, wheat, whatever…). Butter-loaded bagels. With mounting evidence against continuing my relationship with my beloved, I have to consider the possibility she is no good for me. But, I will not just except what the dude, who knows the dude, who knows the bar mitzvah dude says. I’m doing the research and the experimentation before I make any judgment or completely break it off. Until such time, if it ever comes, we will go on the occassional date.

Print Friendly

July 8, 2011   2 Comments

Change Your Benchmark

I am baffled why you put yourself through this. I do not know why you insist on putting yourself through the mental torture. Why is it even a part of your life? It never tells you exactly what you want to hear. And it’s likely you’ve answered for yourself before you even ask it the dreaded question.

The Liar
source: wader

Am I fat?

You don’t know it but what a ridiculous question. And the only reason you’re asking is because you think you are fat. No matter what number pops up on that scale, it will not convince you otherwise. Whether the number that pops up is “high” or “low”, you will see the phrase “big fat fatty”. But don’t confuse this for chatizing. I don’t blame you for asking a silly question. I don’t even blame you for your self-defeating self-perception. You been conditioned.

Throughout your life, you’ve been sent subliminal and overt messages by a plethara of sources; movies, magazines, your girlfriends, your mother, your rabbi, your coach and I’m sure many other well meaning but ignorant folk. Their message to you has been you should be obsessed with your weight. These messages even go as far as to have you believe your self-worth is inversely correlated to the number that shows up on the scale. The smaller the number on the scale the better the person you are. But let me let you in on a little secret. The number on that scale, no matter what it says, is a crock of shit! And the question, “Am I fat?”, that prompts you to step on to such an abominable device in the first place is a bigger crock of shit.

STOP! [

Print Friendly

April 29, 2011   No Comments

A Bit Of Redemption

Most of you know I love CrossFit. Well the first two weeks of the CrossFit Open have really kicked my butt. Honestly I didn’t expect much different. I was unable to meet any of my CrossFit goals in the months leading up to the Open in terms of training and injury prevention. My performance is where it should be. At least week 3 gave me a little something to hold on to. Although still not a performance I’d say meets my full potential, at least it was a reminder if I put the proper effort into my preparation, good things will come.

Watch more video of The 2011 Reebok CrossFit Games on

Print Friendly

April 13, 2011   No Comments