Complaining about the heat does nothing but set you up for failure. Attitude is everything. Positive or negative attitudes will either bring you up, or bring you down. You control this. Only focus on the things that you can control. One thing is for sure is that you can not change the weather. Spend your time making sure that you drink enough water, maintaining great form throughout the WOD, and pushing through when the voice in your head is telling you to stop. Have a positive attitude. Complaining about the heat is such a waste of time.

Have cold thoughts.



Posted: June 30, 2012 in Uncategorized

Great turnout tonight

Posted: June 22, 2012 in Uncategorized

It was good to see everyone come out on such a hot night. Great work. Tons of intensity.


Classes for Friday will have to be cancelled. Well be back to normal on Monday. Thanks.

Posted: June 21, 2012 in Uncategorized

What!? You don’t have a gym bag. You must be joking. You NEED a bad to keep all of your stuff in. Here’s some tips to consider when outfitting your gym bag.
The type of bag is relatively unimportant. Just make sure that it will hold all of your stuff. I prefer a backpack or ruck sack style pack. It makes for easy transport on a bicycle and it can also convert to a weighted vest for pull ups, dips, muscle ups, or any other exercise you can think of. Just remember that if you are going to be putting any kind of load in the pack it will have to be heavy duty.
Let’s move on to the contents.
The number one thing that you need to have in your gym bag is a speed jump rope. If you are serious about doubleunders you need to have your own rope. You can customize the length and you don’t have to worry about getting one off the rack that fits. Get one. Cut it to length. And guard it with your life.

As you age you may need to get some support for the old joints. Neoprene knee sleeves are a great way to support the knee and keep it warm to help with blood flow around the joint. The next area that needs some support is usually the wrist. The wrists take a lot of stress with all of the overhead lifting and hand stand work. There are a few different versions but I prefer the tie on wraps that can be tightened on the fly. There are also velcro versions but I think they’re bulky. If you have a tendency to rip your palms while doing pull ups, hand grips are a must. They are relatively inexpensive and are easier to mess with than tape. If you save your palms one time they’ve paid for themselves.
Let’s talk about shoes. You need some kind of low profile shoe for training. Just about every shoe manufacturer has a minimalist shoe in their line up. Pick one and go for it. Just realize that it may take a while to strengthen your feet since they have been encased in foam for years.
I can’t recommend enough the benefit of weightlifting shoes. THEY MAKE A DIFFERENCE. I’ll just say this, would you play football or soccer or baseball without the proper footwear? They provide a firm foundation for which to press against the earth. They also assist with ankle flexibility and help keep the heel against the ground. YOU WILL LIFT MORE WEIGHT!

You have to have some lacrosse balls. Unless you’ve been living under a bumper plate for the last year and a half you should already know how to use a lacrosse ball. They are great for working out kinks in your muscles and fascia surfaces that they need to be close at hand. If not check out the Mobility WOD. Kelly Starrett is a Dr. of physical therapy and he understands the importance of good range of motion and proper posture while lifting. If your use a big duffle style bag stick your foam roller in there. They are great for working out tight spots in your thoracic spine or getting after a knot in your quad. The VooDoo floss band is another good tool for mobility. They are great for a hot joint that may be inflamed. Wrap it tight, move it around for a few minutes and release. The pain subsides temporarily.

Lastly, you have to have some kind of first aid kit. Athletic tape, band-aids, neosporin, rubber bands, and callus shaver are just a few things that come to mind. Don’t be the athlete that leaves their DNA on the bar or pull up rig.

You don’t need all this stuff… But it sure does help.


Posted: June 21, 2012 in Uncategorized


Posted: June 19, 2012 in Uncategorized

You have to commit to get better. If you do the same thing and expect a different outcome you’re crazy. You need to learn the power of your brain to talk you through a tough time. Realize that the opposite is also true. Have a positive outlook and good things will happen.


We hope to see you today. It’s time to get better.

Posted: June 19, 2012 in Uncategorized


Posted: June 15, 2011 in Uncategorized

Well I did something new.  No, I didn’t grow some hair.  I decided to take a supplement. I’ve been kicking the idea around for a little while.  You see, this may come as a surprise to you, but I’m not getting any younger.  I haven’t been bouncing back after my workouts like I used to.  I’ve been having a hard time getting motivated after any particular beat downs.  I’ve felt tired and rundown.  I tried to take some time off.  I increased my rest.  I shortened the workouts.  I trained for strength.  None of those seemed to help.

So recently on Twitter I hooked up with Progenex and starting following their tweets.  I won’t bore you with the details but I ended up with a free sample of PROGENEX Recovery.  Once they arrived in the mail I committed to giving it an honest trial.  My very own “clinical trial”.  I don’t care what happens to other people when they take something.  It makes for a nice story, but I need to know for myself.  So with my test subjects (me, n=1), I was ready to begin.

You see, I have never taken any sort of supplement on my own volition.  I took Creatine monohydrate while I was playing football in college.  The school provided it.  And it was awful.  It was like drinking sand.  I don’t know that there was any improvement in my strength that would be attributed to the Creatine.  We worked out like mad.  We lifted 4day/wk.  We ate massive amounts of bad food and got really strong.  I was also 21-22 years old.  I could lift a house and run like a deer.  I’m sure that that had a major role in that training program.  There were other guys on the team that took other supplements.  It was mostly for weight gaining purposes, but I just never really thought that much about it.

Fast forward 15 years and I still really didn’t think that there was anything to taking supplements.  I had always associated them with the beefcakes that super-set hammer curls and calf raises at the Globo Gym.  But how could I pass up a free sample. I set out to give it an honest assessment.  That is to say I took the product as directed.  After every workout for 2 weeks I mixed up a shake.  I took it at the prescribed time (within 30 minutes post workout) and just tried to be aware of how I felt.

I did some workouts that I knew would normally put me down for a few days.  The thing is that didn’t happen.  I felt great.  I was still sore but I always felt ready to workout the next day.  Even on my scheduled rest days I had to force myself to do nothing.  I wanted to workout.  I felt like I was ready to hit it again.

After my trial run ran out, it was back to the same ol’ thing.  I had a hard time getting motivated.  It was at this time that I pulled the trigger and ordered a bag of Recovery for myself.  I’m about a week into this bag and I have to say that I couldn’t be happier with the results.  In fact, I hit a PR on FRAN today.  And the thing is, I know I can go faster.  I didn’t throw up and I don’t have the post Fran cough.  I think I scared myself to tell you the truth.  It was the “easiest Fran” I’ve done.  If that’s possible.  In fact I’m upset at the fact that I didn’t go harder but I’ll leave that for another post.

So put me on the bandwagon.  There are a ton of people out there in the CrossFit community singing the praises of PROGENEX and I’ll lump myself in that group.  I would not have a problem recommending it to anyone looking to recover quickly after a workout that involves constantly varied, functional movements performed at high intensity.  And one more thing, It tastes good.  That is a plus.  If it helped me perform better I could look the other way on the taste but I didn’t have to deal with that.

I like it so much that I signed up to be a PROGENEX Affiliate.  I’ve added a widget button in the left sidebar.  By ordering through that button, you’ll get a 10% discount.  If you want to order straight from their website use the discount code BOYD for the same discount. Let me know if you give it a try and tell me about your results.

My sister just linked to my blog so I better get it in gear and post something. I’ve been sitting on this topic for a while. Thanks for the motivation sis.

Range of Motion. What does that mean? Range of motion is the movement of a joint through it’s full natural articulation. If you want to break it down even further, it would be ‘All the way Up, and All the way Down.’ The main point we want to make here is that you are moving as far and as safely as possible. When you do this, you get the most bang for your buck.

Please notice that the hip is below the knee. When you squat at this depth you engage both the front (quads) and back (hamstrings) of the leg. When this is done the muscles of the leg work in concert with one another. The quads compliment the hamstrings and vice versa. When you isolate your muscles during workout (think leg extensions, leg curls, and partial squats) you create muscle imbalances that may cause you to be susceptible to knee injuries. And this is not only a lower body issue.

Push ups, Dips, and Pull ups performed with partial ROM will only hurt you in the long run. You can never go wrong with ‘All the way up and all the way down.’ Is it harder. Yes. You have to remember that you are working out/training to get better. Nobody cares if you can to 40 partial ROM push ups. That doesn’t help you become healthier, stronger, and ninjafied.

Check out this video of a full on ninja. I never knew that the push up was so technical. But now that I do I’m better for it and my shoulders feel great. It is really not that much stuff to remember. Once you get it ingrained, you’ll be able to knock out a ton of push ups and stay healthy through the full ROM of the shoulder.

Just remember that this is not rocket science. If you are unable to do a full ROM push up on the floor, raise your base of support for your hands. Place your hands on a couple of chairs or lean against the stairs. By raising your base of support you can scale a push up for your level of strength. If your are very de-conditioned, you can lean against a wall. You will still be getting the benefit from the full ROM. You will also be maximizing your workout time.

Posted: June 2, 2011 in Uncategorized


Posted: May 14, 2011 in Uncategorized

I’m lucky enough that I have not surrounded myself with many quitters. (None come to mind.) Not quitting is one of the greatest things that my parents taught me. Once you start something you need to stay the course, even if you don’t like it. Do you know what that is called? COMMITMENT. Never Give Up! Not only do you commit to yourself, you make a commitment to the team. The other guys that lace’em up with you. There’s a saying that goes, “The harder you work, the harder it is to quit.” I believe this with all my heart.

Mr. Redmond dedicated his life to training for the Olympic games. When he was hit with an injury mid-race he still only had one thing on his mind, FINISH. Walking off that track without crossing the finish line was not even a thought in his mind.

I’m posting about this because at a recent soccer tournament for my son’s team, 2 players quit. That’s right. These 2 kids quit mid-tournament. They were scheduled for two games on Saturday with more games to follow on Sunday and these players quit after the first game. The team lost a one-sided game 8-1. The boys never showed up for the second game. Their parents relayed to news through the team manager to the coach that they were QUITTING THE TEAM. Can you believe this? No wonder our country is screwed up. I’ll say this out right. It’s not the fault of the kids. They don’t know any better. The parents should catch all the heat on this one. They are the ones we should be calling quitters. They have basically said that it’s OK to quit when things don’t go your way. Have a bad day at school, Quit. Not happy with work, Quit. Coach doesn’t give you the amount of playing time that you think you deserve, QUIT!.

You can rest assured that if you train at DUNAMIS, I will make sure that you don’t quit. You can slow down, puke, take a breathe, or rest, but YOU WILL FINISH. Maybe I need to thank those kids’ parents. They reminded me how much I hate quitters. After all, I don’t see to many around these parts.

Stress is Good

Posted: May 11, 2011 in Uncategorized

Ok, Ok, Ok, don’t beat me up about this.  Hear me out first.  I’m not talking about emotional stress.  I’m referring to the type of stress that makes you better.  You see, you can’t get better without stressing your body.  You have to push yourself to the point of being comfortable before you will see improvement.

If you want to be strong, you have to lift heavy weights.  Heavy is a relative term.  Heavy for me may not be heavy for the next person or unliftable for another.  Same thing goes for running.  You have to run fast to get faster.  You can’t go out and hit the streets for a leisurely run and expect to set some PRs.  You need train near your personal limits in order to get better and see improvements.  But you have to work up to them.  It is ignorant to think that you are going to go set a personal record in any activity (besides TV watching) without training for that moment.  Why workout or train unless you are trying to improve. Are you going out to just tread water?  That’s stupid.  Go out there with a goal of getting better than the last time.  Will it happen every time? No.  The fun is in the journey of seeing where you come from.  Being able to see your progress is great.

The thing is, in our society today, people don’t want to do be uncomfortable.  Stress on the body, whether through resistance training, running, sprinting, or sun exposure, our bodies are designed to adapt.  Lift heavy things in a linear plan and controlled way and you’ll get stronger.  And as you get stronger you’ll have to progressively add more and more weight as your body adapts to these heavier loads.  Same goes for running.  You can’t expect to get faster if you go out and run 9′ miles every time you train.  Don’t expect to run 8′ miles on race day.  It is not going to happen.  The same thing holds true for the sun.  Step out into the sun after a long winter without building up a resistance (tan) and you are going to get burned.

Think of the story of Milo.  He lifted his calf every day.  Even as the calf grew, Milo would lift the calf.  Milo became very strong from doing this everyday.  He lifted the calf as it progressively got bigger.  He didn’t just try to lift the cow once it was fully grown.  He built up to it.

I guess the moral of this story is: Do something today that stresses you.  You’ll be better for it.  And don’t go out and try to lift some crazy poundage.  Work up to it.  Don’t be an idiot.