DIY Home Gym – Cheap Flooring


If you are building a home gym and are going to be doing exercises like pushups, burpees where you are getting close to the floor or you are dropping weights, you will want to have some protection on the floor to help absorb some of the noise and protect the floor from weights being dropped on it.

Gym flooring can be expensive, as an alternative after reading about this on the web, I went to a Tractor Supply store and picked up a bunch of 4’x6′ agricultural mats, these are generally used in horse stables, but the are super sturdy 3/4″ thick and only run about $40 each, a bargain compared to other options.


4’x6′ 3/4″ Flooring mat

DIY Home Gym – Crossfit plyometric boxes


The plain old box is a versatile tool in your home gym. You can use it for box jumps, but it can also be used for weighted step ups, reverse rows and a multitude of other movements. I initially looked on the Rogue Fitness website to buy two boxes, but at $125 a pop for a flat pack box which still require assembly (plus tax + shipping), this definitely seemed like something I could make myself at home to save a few dollars.


diy home gym crossfit plyo boxes

diy home gym crossfit plyo boxes

Apple Watch Tips and Tricks for fixing common issues


Apple recently released it’s latest product, the Apple Watch, after using mine for a while I’ve compiled a list of useful tips and tricks for common issues you may have with your watch, hopefully if you have just got a new watch you will find this post useful, please share if you do. I plan on writing a separate post about using the Apple Watch to track your Crossfit workouts in a little bit. I would recommend quickly skimming this Apple Watch human interface guideline document as well to familiarize yourself with the common terminology used by Apple and this post.

Miracle Berry – rewire your sour taste buds


Miracle fruit is a plant that has a berry which when eaten causes sour foods to taste sweet, it’s the strangest sensation, basically you can put some lemon in your mouth and instead of tasting really sour it is one of the sweetest tastes you will have experienced.

You can buy these taste bud altering berries in tablet format. You basically just suck on one of the tablets for a few minutes until it completely dissolves, get an array of different food and try each one to see how the taste has changed.

Dmitry Klokov – 425lbs snatch with a pause at the knee, crazy


Dmitry Klokov is a Russian weighlifter, who is known for his crazy strength. I just saw a Hookgrip video showing him performing several snatches at a weightlifting seminar, and it is probably one of the most amazing weightlifting videos I have seen. He snatches 425lbs, with a pause at the knee! Most strong people can’t even deadlift that weight let alone snatch it and hold it in a pause for several seconds at the knee, that just blows my mind. Check out the awesome slow motion version of the 425lbs lift at the end of the video.

Sam Briggs – 4 on 1, Isabel, Fran, Grace, Diane


We previously posted about Dan Bailey performing a WOD that was him against four other people, completing four benchmark workouts in a row, with no break (freak of nature). Crossfit released another video, this time it’s Sam Briggs who performs Isabel (Snatch 30 reps, 135#), Fran (21-15-9 thrusters 95#, pull-ups), Grace (C+J, 135#, 30 reps), Diane (Deadlift 225#, HSPU) in a row against people from Crossfit HQ. The format is a little different from the Dan Bailey video, in that each WOD starts at a certain offset, instead of just being a running clock.

Being the 2013 Crossfit champion, Sam Briggs doesn’t disappoint, there is even a bit of a bonus  surprise at the end of the video. She definitely has one if not the biggest engine in Crossfit right now, excited to see her in the 2015 Open and hopefully this time at the 2015 games where she can challenge for the title again (I’m sure she has been working on her handstand walk, which really cost her a place in the 2014 games finals).

The Triple F – Food, Fitness and Finance


As you can tell from our blog Wee Lee and I love food and fitness, but another thing we love is personal finance. Although this blog is focussed on food and fitness, when the three align in life it’s a great experience. This post is going to talk about how Wee Lee and I modified our daily habits to save money, eat better food and get fitter and can hopefully inspire others to step back and look at small changes one can make to your daily routine that can really add up.

Food (english breakfast - hmmm)

Food (english breakfast – hmmm)

2012-04-21 10.47.46

Fitness (Hiking on Mt. Rainier)

Pennies we save

Finance (counting change we collected)

Lower back pain – it might be your butt


IMPORTANT: I am not a doctor! This post details information about an injury I had and how I worked through it.  If you feel hurt you should go and see your doctor.

One of the things you become accustomed to as a crossfitter is pain, at some point if you take a few days off you will wake up and it will feel weird when you move and there isn’t any pain or soreness.

For me I’ve been relatively injury free during my four years of crossfitting, the main problem I had was lower back pain (or so I thought). It started one class when the Firebreather deadlift weight was posted at 255lbs, I knew I could easily lift 225lbs so what was an extra 30lbs right – I was naive. I struggled through the WOD deadlift after deadlift, feeling my back get tighter and tighter but adrenaline and stupidity kept me going. As soon as I finished working out and cooled down a bit I could hardly stand up, a shooting pain went through my lower back, I took two weeks off with complete rest, at which point I felt pretty good, not being able to stay away from the gym I jumped into a WOD and instantly regretted it, the shooting pain returned and I had to give up mid way through the WOD.

Hiking the Kalalau Trail in Kauai, Hawaii

Morning at the Kalalau beach in Kauai Hawaii

Morning at the Kalalau beach in Kauai Hawaii

If you are a hiking fan and have the chance to visit Kauai, Hawaii then this is one hike you should make time for. The Kalalau Trail runs along the North West side of the island, from Ke’e Beach to the Kalalau Valley. It’s definitely a tough hike, with a good amount of exposure, so don’t plan to attempt it unless you are in good shape.

Crossfit – how far we’ve come


With the upcoming 2015 Crossfit Games just around the corner, I went down memory lane and watched a video for the 2009 Crossfit Games Mens Max Snatch and it blew my mind just how far the games athletes have progressed in a few short years.  If you watch the video you can see some of the games finalist struggling to snatch 155 lbs, 165 lbs, heck I can snatch as much as some of them. The last place finisher hit 145 lbs, just under 50% of the field didn’t even get over 200 lbs.  Just watching the awful technique of the athletes was painful too, most were pseudo power snatching vs. a full squat snatch due to limited technique. Now if you compare that to athletes in last years games it’s impressive to see both in terms of strength and technique what is now required of an athlete in the games.  The average snatch of a male Crossfit athlete in the 2014 Crossfit games final was 270 lbs!

Not just for snatches but across the board, compared to 2009 Crossfit has come an awfully long way in such a short time, we are now seeing an influx of professional gymnasts and weightlifters who have started dabbling in the sport and are making big moves. As Crossfit’s reputation grows and the prize money increases, more and more elite athletes will enter the sport pushing the bar even higher, I can’t wait to see what people are doing in the next five years, when I will write a post about how awful the 2014 games athletes look compared to the 2019 athletes 🙂

Here’s the video, the actual max snatch competition starts at 10 minutes in, so you can jump to that if you want to skip past all the pre-event interviews.

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