Iron Brawl In The Fall

Two types of morning workouts start this week

Want to hit it hard before work?
Then this is for you!
Most of you know about the CrossFit Workout of the Day aka WOD, and they are tremendous total body workouts!
Wait until you experience the Sled Dawg Workout :)

Why sometimes you need to “kick” your friends to wake them up

First of all, excuse my rant, but I am really ticked off about the way people neglect their health.
If this offends anyone, too bad.
Am I mad? Yes! Here’s why—
Another friend of mine who will remain anonymous has just had a heart attack. I underlined “another”, because there is a growing list of them. None of them are old, all of them have simple not taken care of themselves. Simple neglect, period.
So what does simple neglect look like?
• Excessive booze
• Smoking
• Junk food
• No exercise
• Lack of sleep
• Poor stress management
• Lack of discipline
• Laziness
Like I said, this is true, so let the chips fall where they will. I used to be fat, so I can and will say this loud and clear.
Sometimes I almost wish they weren’t people I knew, maybe I wouldn’t be so upset about it.
However, they are people close to me so I guess I’ll get “boot of compassion” shined up for a good solid kick in the attitude.
Wake up! You are killing yourself slowly day by day and living a sub-standard life in the meantime.
I’ve heard all the excuses so many times it makes me want to puke. The excuses never change, just the people who are using them.
Sometimes I ask GOD to keep them alive in spite of the fact that they have done nothing to take care of themselves (and they wonder why they had a heart attack---------duh)
Listen people, if you are one of the people I am describing here, I hope it makes you mad enough to do something about improving your health. There is hope, but you have to participate. You cannot just download a healthy body. You have to get off your lazy back-side and do the work!
Don’t waste your breath giving people who care about you excuses about your laziness, which is often disguised with—
• I’m too busy
• I’m too old
• I have kids
• I go to school
• I’m too tired
• It’s too hard
• It’s too expensive
And a host of other really lame “reasons”.
Now, if you have a friend or loved one who is like this and you don’t know what to say to them, or if you’re afraid they won’t like you any more if you said these things to them, there’s a simple solution. Just print this article and give it to them, then they can blame me, not you, for the hard truth.
They just might wake up and change enough things in their lives to make a difference.
Signed by the “used to be fat kid” who grew up to be a strength & conditioning coach,
Frank DiMeo
Owner, CrossFit Gulf Coast

results from the challenge

We had our fitness challenge yesterday at beautiful Lido Beach
(thank GOD there is no oil on our beach), the weather was perfect we even had some dolphins & manatees swim by.There were some small waves, all was perfect for our event.
This was the 2nd Annual Beach Bum Fitness Challenge we have held, plus we've had the Sunset Sand-Blaster Fitness Challenge, also.
Running a beach fitness challenge is not as easy as some might think, but it is well worth doing.
We wanted to stay true to the CrossFit training principles but do some things most people don't do during regular training.
You can watch both parts of our video here
Boogie Board Sprints, Swimming, Aqua Burpees & Power Snatches, 80lb Sandbag Run, and other demanding events took place over a span of about 2 1/2 hours or so.
Some of our visitors had never done this type of stuff before, but gave it their best.
Our 2-person teams were ready to begin then we realized we had some people missing, but after some quick substitutions, we went ahead.
The winning team consisted of our own Greg Braun and willing volunteer named Pascal.
They made a great combination, and took grabbed a big lead during the Hoover Ball event. Both men were very agile & fast.
I don't know too much about Pascal's training background, but he's in great shape.
Greg has an extensive law enforcement & combatives/martial arts background, as well as about a year of CrossFit.
We were blessed to have other dedicated CrossFitters like my assistant trainer Nash, Renee, Seth,& Trent come out to have some "crazy fun in the name of fitness".
Great job everyone!