Archive for the ‘lose weight’ Category

Tire pummelling & chain push ups from Frank DiMeo on Vimeo.


I believe in training hard,  but I also know it is vital to recovery well to maximize all aspects of your health,  physical, spiritual, emotional and mental

Anyone who trains with us, or follows us online,  knows how hard we push every time we train. That is a given, 100 % effort is always expected.

However, it is just as important to kick back and just relax sometimes, in addition to getting plenty of sleep.

Find a quiet place you enjoy and go there. This is one of my favorite spots.

20161127_163218_hdrHere I breathe in the fresh air, enjoy the gentle breezes, feel the sunshine. I enjoy watching the pelicans and other shore birds.

Periodically, the dolphins come through catching their next meal.

Maybe you prefer the mountains or the woods or a lake somewhere.

It doesn’t matter where it is as long as you can unwind and just relax.

Go alone or with a person who also enjoys this type of thing.

Avoid bringing a crowd and turning it into a party. That defeats the whole purpose.

You will find that when you return to the gym for your training session you will be fresher, more energetic, and stronger.


More people are probably familiar with the phrase, “Constantly varied functional movements done at high intensity” than with the one at the top of the page; but both are part of how CF was originally set up to run.

Nothing wrong with lots of burpees, box jumps,etc. , but don’t forget to move the heavy stuff too!

One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground,  Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.


We have been a licensed CrossFit affiliate since 2005. In fact, we were the 35th one to open in the entire world. A few years ago people nicknamed our gym, the Cave, and it stuck. So look for that name on our sign.


We only train grown ups here, minimum age is 18.

(We are located in the back parking lot)

We are glad you are here and look forward to having your train with us!


That sounds like a tricky question at first, but let’s look at it a little closer.

When a person asks that kind of question what are they really trying to find out?

Do they think workouts should be easier since competing is not their reason for training?

Some might honestly think that way, but I believe others have different reasons.

  • they are so out of shape they think being in good shape is beyond their reach
  • they fear looking bad in front of others
  • they are lazy
  • they don’t want to fully commit
  • they are fear failure
  • they are afraid of getting hurt
  • they don’t have enough confidence

I am sure there are other reasons besides these, you get the picture.

My approach to these situations, if they are reasonably healthy,  is to really make sure their technique is solid and then to treat each lift like it is heavy even if it is  light.

I expect 100% effort from each person every day.

We will teach them about compensatory acceleration training (CAT)and have them practice that way in each session.

Josh Bryant explains it this way in his excellent book, Built To The Hilt,  “By  exerting maximum force throughout the entire range of motion, the premise of CAT training, you are essentially providing adaptive overload throughout the entire range of motion.”

That’s how hard you should train whether you are going to compete or not; whether the weight is heavy or light.

That is how you get  results! That is how you get healthier and more fit.