Strength Beyond Muscles

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. — Ralph Waldo Emerson My wife and I own a gym called CrossFit Mountain Island. At any given time, we have about 100 people in our community doing their damndest to improve their life. Part of […]

Grandma Does CrossFit Too?

The question regularly arises as to the applicability of a regimen like CrossFit to older and deconditioned or detrained populations. Our response? The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms. Our kids, […]


​“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Greg Glassman This was posted on in the journal 20 years ago. As someone who’s been exercising and pursuing my health for 13 years, this phrase has always resonated […]

Age is not a valid excuse.

What to do when you lack the discipline to prioritize the important areas of your life. I’ve heard people say “wait ’til your my age, you’ll see” many, many times throughout my life. In your 30’s is really when it goes downhill. No, wait- it’s 40’s. Definitely 50’s for me… etc. I’ve always put stock […]

Holiday Gift Guide (CrossFit Edition)

Take your wish list to the next level with this gift guide for CrossFitters! Self Discovery Journal and Life Planner What you’ll find inside:Guided journaling prompts that help you uncover your life’s purpose, bring your dreams into reality with manifestation techniques, create healthy habits that support your goals, and stay on track with daily journaling […]

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Just Show Up

 “Can you imagine yourself in 10 years if instead of avoiding the things you know you should do, you actually did them every single day—that’s powerful.” – JBP As I look ahead to the coming months and what is in store for us at CrossFit Mountain Island, I have to take a step back and […]


CALORIE IN, CALORIE OUT A widely debated question in nutrition is: Are all calories made the same? Is a calorie just a calorie?  Intuitively, you would think there is no way a calorie of steak or broccoli could be the same as a calorie of Skittles. There has to be a stark difference between a […]

Protein, and Why It’s Important

“I don’t have time is just saying it’s not a priority.” – Naval If you’re going to the gym consistently but not satisfied with the progress you’re making in the form of how your body looks or your strength progression, there’s a good chance you’re not getting enough protein in your diet. I see this all […]

Reduce Back Pain And Get A Strong Stable Core With The McGill Big 3!

If you’re seeking an efficient approach to enhance your core strength and minimize the chances of experiencing back pain and injuries, you might want to experiment with implementing the McGill Big 3 exercises. These specific exercises have been developed by Dr. Stuart McGill, a distinguished spine expert and professor specializing in spine biomechanics at the […]


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