28 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Kevin Ogar is an athlete that suffered a tragic accident during a Crossfit event that left him paralyzed from the waist down. If you have any kind of soul it made you sad to hear this story.  As we all know there are people that swear by Crossfit and some who hate it and this accident has open the doors for any Crossfit naysayers to tell everyone with an Ipad how dangerous Crossfit is.  Then I read this article entitled The Conversation That Has To Be Had About Crossfit. Admittedly its a well written article that brings up some valid points.   So lets have a  conversation….

A) Business Side of Most Gyms

   When a person walks into most gyms they are greeted by a membership person who works on commission.  After they make the sale ( the sale usually comes with a 2 year contract that you have to pay to get out of) the membership person gives you a complimentary session with a personal trainer who also works on commission.  They’re goal is to have you sign up for a training package with them and them only so you can best optimize your gym experience.  In most Crossfit gyms there are no membership consultants and the Coach gets paid if there are 2 or 20 people in class.  There are no contracts so if Crossfit isn’t for you just give them 30 days notice.   Most gyms have multiple coaches so when you come to class you come to class for the WOD not the coach.  Since you get taught by multiple coaches you get multiple points of view on how to train to best optimize your gym experience.

B) Drugs!!!

  The biggest anti CrossFit people of seen are bodybuilders.  I’m sorry, I love bodybuilding as a sport but drug use, steriods, and test have run wild for years in the sport, with some of their most well known athletes freely admit to taking multiple drugs.  Click here for Ronnie Coleman’s daily intake on pills.  Most supplements sold at any stores don’t have pass any regulations from the FDA.  Most Crossfit gyms preach eating paleo, a practice of eating all natural foods from the earth.  Is there drugs and supplements in the sport of Crossfit, yes that I am sure of especially as the sport and prize money becomes bigger.  it is a topic that we discuss openly and athletes are tested at the regional and World Level.  Even to sign up for the Opens there is a clear list of banned substances.


  Every time someone gets hurt people in the fitness industry want to come by each Crossfit gym with fire and pitchforks and tear each box up.  People have and will continue to get hurt doing Crossfit.  Our job as Coaches and Athletes is to minimize that risk through education and safety precautions.  We owe that to our sport, our members, and each other.  I can also go on Youtube and look up ugly accidents with Olympic lifters, Powerlifters, treadmill falls, Marathon runners passing out, football players with getting their knees blown out on National Television and then having the TV networks show it over and over and over again.  Nascar people crash and in Hockey people fight and skate into each other at ridiculous speeds.  My point is injuries happen in every sport.


Why are people in the fitness industry so mad about Crossfit? (Some call Huffington Post, New York Times, The Boston Globe, this needs to be published) The answer is simple, because it works.  I’m not saying it works for everyone but it shows the flaws of the most gyms.  For over 45 years the only competition most basic gyms have had are informercials on TV.  Between the Shake Weight and the Thigh Master, Globo Gyms have laughed all the way to the bank knowing that Suzanne Summers will not take down the industry by herself no matter how tight her thighs are.  Crossfit has opened people’s eyes to the sharing of information with not only of fitness, but of nutrition, and that you can take your headphones off and make friends.    Globo gyms are losing great talented employees and I’m not saying if you work in a Globo gym you aren’t talented, heck I learned so much through my peers and I have respect anyone in the industry.  I’m saying this to gym owners… Things change, pay your employees and value your members.  Put the value on the members reaching there fitness goals.

I know what you are thinking…”He’ s Crossfit Coach, of course he will defend Crossfit.”  That is true.  I believe in defending Country, family, and the things I love and I love this Sport.  Kevin Ogar, I love you because you and I are brothers in the Sport of Fitness and what happened to you was awful.  I Do Not Love the bashing of Crossfit as if its the second coming of the Bubonic Plague.  CALM DOWN!  It’s not going anywhere and neither are Globo Gyms.  Let’s share ideas.  Any comments I’m easy find email me at

-Bern K. Prince



27 Jan
by: Published in Uncategorized

Strength:  25 mins to find:

20RM Hang Power Clean (+5 lbs)
20RM Thrusters (+5 lbs)

WOD : 1 min AMRAP of:

Power Clean (135/95)

1 min AMRAP of:

Shoulder to Overhead (135/95)

Rest 1 minute For time:

The number of Power Clean and Shoulder to Overhead reps achieved in the two 1 min AMRAPs


Happy 1 week anniversary…

The Paleo challenge is one week old!  Some of you may be thinking that things are going great while some of you may be feeling like  it already been a lifetime without your precious and delicious foods.  If things have gone according to plan, then you have plenty of time to stay on board and reap the rewards that will be coming in the future.  For those of you who have cheated 90% of the time already, the Paleo challenge is going to feel just a tiny little bit longer.

So get on board!



Zenaida Zeller-Nguyen liked this post
27 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Three days after Christmas I went to dinner and in the restaurant there were all these holiday decorations up including about 100 Christmas pine trees that were about 7 inches tall.  The waitress informed us that they were going to throw away all the trees the next morning.  I took matters onto my own hands and I stole two of the trees ( don’t judge me.  Robin Hood stole from the rich and gave to the poor.  William wallace was considered a criminal too) .  100 Trees sentenced to death I wanted to save 2 of them.   When I got home I did some research and even talked to a florist and was told “it could live 6 hours, 6 days, or 6 months.  Don’t get attached.”   Undeterred I decide to water and take of the plants as best as I could.  they have survived 6 hours and are now well past 6 days and look amazing (Hey Dawn, you didn’t know your boy and a green thumb).  I am attached.   What’s the point of this story….I have heard  some odd things this season…i am not strong enough for the open, not experienced enough, I can’t do a muscle up, too old, no time to train, I have heard rumblings that we will try to get two teams into the open but realistically Team 2 has no chance.  So when I hear that I have one question…”What’s your excuse next year???”  Sign up for the open and if you don’t know the process email your intouch coach or just pull any one of us to the side and we can help.

-Bern K. Prince

“The doctors said I should be dead by now but I told them I decided to live.” Charlotte Phelan








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