Archive for August, 2011


Workout of the Day: 29-Aug-2011


CrossFit WOD

Needham Warm-up

3 Thrusters every minute for 10 Minutes (75% 1RM)

50 Manmakers for time
Burpee/Push Up/Renegade Row/Power Clean to Overhead (45/30# Dumbbells)

10 Burpee Penalty each time for Dropping Dumbbells from top

Cod Liver Oil


All Sunday (8/28) classes will be CANCELED due to the weather and preparing for the storm

Check back for updates


AnywhereFit Iceland- Growth

This trip for me was a laundry list of firsts.  I had never been to Iceland, so right from touch down, there was a first for me.  I had never walked behind a waterfall, slept in a cabin with 30 other people who I had just met, hiked 16 miles over a volcano and its surrounding lava fields.  I had never been in a geothermal spring, or practiced pistols next to a waterfall. I also never carried Gino up the side of a volcanic crater, or performed front squats on the beach.

I also never have gone whitewater rafting, especially on a glacial river, with class 4+ rapids.  I also am not a good swimmer, and also almost drowned in Jamaica due to such after getting caught on a rock and panicking in some rough surf.  Needless to say, scared was an understatement for this part of the trip.  It did not help the tour company posted pictures of boats capsizing, and warnings that the trip was not for the feint of heart.  There were times before I climbed into the raft where my fear almost got the better of me.  But I went.  It was amazing.  Not wanting to be the only one who did not go amongst the group, not wanting to share and experience another moment with these great people, along with wanting to overcome some of my fears, forced me onto that boat.  I am glad I did.  We traversed the rapids, with a fantastic guide, and tackled with his help, the more severe rapids unscathed.

I admit I am slightly jealous of some of the younger guys on the trip, who have ignored, or may just not have any fears and are living and experiencing life to the fullest, and this trip was the latest manifestation of this quest of theirs.  For me, this trip and many others in the past five to ten years have been about attempting to put fears aside.  There are still things which I have been afraid to do in recent memories, and I have regretted not doing them, as fear has gotten the better of me.  The community of this group helped me deal with that.

At one point of the rafting trip, there was the opportunity to surf a rapid, however, once you did you were going to get tossed off.  Boats went before me, and I watched people get thrown off their rafts.  I wanted to do it.  To overcome what was holding me back.  I pushed myself to get into one of the rafts, and took part in the experience.  I cannot say I enjoyed being thrown off the raft, and into the raging waters, however I am glad I did.  It allowed me to overcome fear.  While for some it was no big deal, for me it was huge.  Fear is funny like that, the limitations and boundaries it places on you.

Besides water, heights are also something which makes my insides knot up and tremble.  So swimming in the continental divide, and then jumping off a rock into cold water 80M deep (you could see the bottom) was awesome in theory, but in practice, not so much.  During the rafting trip I had passed up a chance to jump off a rock into the water that was 10 M high. I wanted to do it, it looked like “fun”, everyone else loved it, but I could not overcome the fact that for me it was so high, and jumping off it on my own fruition may not have happened.  Not wanting to panic on top of a small rock face I bypassed it.  I had regret.  Here I was again, not wanting to have regrets, not wanting to let fear get the better of me.  The swim (I had on a dry suit which was like having on ten floaties) was breathtaking, and not because the water was so cold.  Seeing the formations of rock, the algae, the depths of the water in this place was amazing.  When time for the jump came, I walked to the ledge, trembling, but I knew I had to do it.  It was not very high, 10-15 feet, but for me it was Everest.  I made the leap.  I am glad I did.

While for many, some of the adventures we faced were miniscule, for me, the tasks were a lot more formidable.  Give me weights, give me a workout, I am fine.  Give me water or heights, I am not.  Fear is funny like that.  It is not rational, it is frustrating, and it is a preventer of living life to its fullest.  One of the greatest things I took from this trip was that I took some steps towards living a much fuller life and climbing obstacles which have held me back.  It felt great for those moments not having fear hold me back.  I felt alive!


Workout of the Day: 27-Aug-2011

Photo:  (M. Liberatore)

CrossFit WOD

15 Muscle -up Negatives
Double Under/Triple Under/Sngle Leg Doubles Practice for 10 Minutes

1 Back Squat Every minute on mimute for 10 minutes (85-90% of 1RM)

OH Walking Lunges (45/25#) 100 Ft
15 Back Ext or 20 Supermans

Rest 2 Minutes

10 Knees to Elbows
100 Ft Bear Crawls


Lend a hand @ Adrian’s Farm on Sat before the hurricane

Adrian Fulk, our farmer who supplies us with pasture raised meat and local organic veggies every monday, is looking for help locking down his farm before the hurricane…if you’d like to help, email:  Mike Lib


AnywhereFit Iceland- Community

There were about 30 of us in total, ranging in age from 18 to 51, encompassing the globe from as far away as Sydney, Australia, to New Jersey, to some native Icelanders.  It did not matter our ages, or our nationalities.  What we experienced as a group transcended all boundaries.  We were all strangers at the start, but we came out of the 9 days together a family.  One of the things I have enjoyed the most of CrossFit as a whole, and Providence, was the community we have formed, and the company of the members.  During this trip, the same sense of community was established, and it happened amazingly quickly, and for some, tight bonds were established.  I guess this is to be expected when you stick 30 strangers, all of like minds, in a bus, in a guesthouse, and in each other’s personal space for nine days straight.  Each and every person on the trip contributed something to each and every person, in some way or form.  While for some, so much togetherness, so soon, and in such an intense manner, could lead to disruptions within the group, the grueling nature of the trip, and our love for adventure, and fitness, was the cohesive gel which allowed us to not let this happen to us.  The crappy bus(ses), the tire changes, a cranky bus driver at the start, long stretches of nothingness, the group lodging accommodations (30 people, one room) all potentially could have spelled disaster for the trip, however, we as a community overcame any curveballs or obstacles, and it was done with patience, with humor, and with passion.  While there were many individual things not ideal about parts of the trip, what was ideal was the community around us at every instant.

It also is not often that within a new group of people that everyone feels comfortable with each other enough to be their true self.  Due to many of our accommodations being group accommodations, we had no choice but to be.  Everyone saw each other bright and early in the morning.  We could detect who kept everyone up the night before snoring, or farting.  We sometimes had to shower in groups.  This broke down many barriers, and people opened up and were themselves.  We were all real.

Meeting so many different people, of all different walks of life, and hearing their individual stories, and how they came to be here at that moment was incredible.  Talk about connectedness.  I felt wired into each and every one of them.  While I may not have known every intimate detail about everyone, I knew I could rely on them, and as it turned out, for parts of the trip I needed to.  Individual moments with members of the trip will be cherished in my memories.  Living in the technology age we live in, it is exciting to know that these foundations for friendships established during this trip can be nurtured online, through Facebook, or Skype, and could potentially grow into even something deeper.  It was difficult leaving such a great group of people.  Promises were made that many of us hoped to see others again, offering our countries, our homes and ourselves to our new found friends.  It is difficult in today’s world to find such a group of strangers as we did on this trip.  But that is CrossFit.  That is the community I belong to.  It is the community which brings me hope.


Workout of the Day: 26-Aug-2011


CrossFit WOD

Check It Out:

+ CrossFit is available to everyone – find out about our CrossFit Volunteer Program

+ Friday night:  Rugby Union vs Rugby League @ Classical High (630pm) + the social @ Lola’s (8:30pm)
click here for more

+ Saturday night:  Live music at India Point Park, come listen to Damian from CFP:

Needham Warm-up

Shoulder Mobility

Burgener Warm-up

Hang Power Snatch Review

7 Rounds
5 Hang Power Snatches (115/85#)
15 Burpees

Finish with
30 Pike Sit-ups
30 Pancake Sit-ups

Gladiator Diet

Clockwise from upper right: Family trip to Gold Coast, Australia (I'm the one with hair on the right); Best friend's 21st belting out some good tunes; Just before leaving NZ for Australia, this would be at my heaviest; Been in Australia 3 months and have already lost a load of weight; trip home to NZ in 2011 and wearing my old pants (I'm not 100% positive but I think the're the same pants that I'm wearing in the second picture)

Before & After: Kiwi Josh

“Thank you Maggie Bublitz for being my inspiration. Your desire to exercise was initially crazy to me. Now I see exercise as apart of life.  Thank you to everyone at CrossFit Providence for keeping me motivated, pushing me, teaching me, and for the many friends I have made.”

I grew up just like every other New Zealand lad – playing sports. Before school, during school, after school and on weekends, I played rugby, soccer, cricket, tennis – you name it, we were playing it. Needless to say, I was active ALL the time. It wasn’t until my final years in high school that things started to change. I had a car, and in order to fuel the car, I got a part-time job. The part-time job meant I didn’t have time for sports anymore. This coincided with my 18th birthday, and I could (legally) drink. In addition, after high school I moved out of the family home. The culmination of these things led to a few years of personal neglect and I went from being a “sprightly young whipper-snapper” (my grandads words, not mine) weighing about 160 lbs to an “out-of shape, probably still drunk from last night, Fish n’ Chip, Big Mac and KFC devouring, juvenile Beluga whale” (my words, not grandads) weighing about 225 lbs. Although 225 lbs isn’t really that big, I felt horrible – both inside and out. I was very unfit, constantly exhausted and not exactly happy about the way I looked. I joked about it in public and laughed it off as a beer belly and puppy fat.

After getting a job in Wellington as a Scuba Instructor I decided to join a gym (mainly because I got a sweet pair of Nike’s upon sign-up – they were silver). It was Les Mills. By NZ standards this was the mack daddy of gyms. It had everything. Free weights, machines, cardio equipment, boxing ring, boxing bags, group classes, sauna, even a dude handing out towels whenever you seemed to need one! Despite this, I had no motivation, I didn’t know what the hell I was doing, and felt like a douchebag surrounded by all these jockstraps who looked like they ate small children for breakfast. From then on, when the topic came up, yeah I belonged to a gym, I just never went.

I moved to Australia to teach diving in 2007. It was a life changing experience, through no actual effort on my part. I went from working behind a computer, eating crap, drinking beer, and gaining weight, to a manual labour position. I worked 10-14 hours a day, 5-6 days a week, diving about 4- 5 times a day. We were busy. ALL day! Consequently, I lost weight. I figure it was just a matter of calories in versus calories out, because I still ate shit. McD’s and KFC were still on the menu but Fish n’ Chips not so much (the Aussies have crap Fish n’ Chips FYI).

Then I met a girl. Maggie. She was an American girl studying abroad in Canada who was holidaying in Australia. So I moved to Canada, naturally. If you haven’t been to Vancouver, let me paint you a picture. Triathletes, runners, cyclists, hikers, skiers, boarders, climbers, outdoor enthusiasts, steroid enthusiasts, beach volleyballers, martial artists – and they are everywhere! A friend who visited Vancouver said it perfectly, “Where are all the ugly people?” and it’s true. Everybody is in great shape, and even if they’re not model material, they’re active and that’s impressive.

Maggie is a runner. And a good runner. Being so modest I didn’t actually know how good until I met her father who proudly showed me the records she held and still holds. She was out almost every day. Long runs, short runs, tempo runs, hill runs, every day, rain or shine. I slept in. One day something clicked in me as if to say, “I gotta get my ass into gear and do something otherwise I’m going to lose this girl to one of those bodybuilding drones down at the beach”. So I started running. Generally, as not to slow Mag down, it was just me and my iPod but sometimes we would run together. She would leave home about 45mins before me, circle back home and pick me up and then run another 30mins with me, because 30mins was about my limit in those days. I was eating better, mainly because Maggie eats well, and I wasn’t about to cook two meals or to have someone cook me something different. It was great, I discovered vegetables. I was feeling a lot better. Hockey night in Canada (which was actually closer to 4 nights a week) meant I was still drinking a lot though, and I still had fast food every now and then.

We moved to the US in 2009 so Maggie could do an Internship at Brown. We discovered P90X. It was a great supplement to running trails at Lincoln Woods and around the neighborhood of the East Side. It was a wicked hot summer and we bounced around the living room working “Chest and Back”, “Bi’s and Tri’s” and “Plyometrics X”. It was actually quite fun too, and by the end of it I was banging out over 15 dead hang pullups on my pull up bar. After I finished the 12 weeks, I tried to start again and do the ‘next level’, but by that time I had enough of watching the same DVD’s day in day out. I joined the Brown gym and tried to recreate my own workouts based loosely on P90X. It didn’t work. I was bored. About this time I started reading books by Michael Pollan. I read “In Defense of Food”, “Food “Rules”, “Omnivores Dilemma” and watched documentaries like “Food Inc”. Maggie and I were inspired. From then on, we ate by Michael Pollan’s food rules: We bought local foods, avoided corn, and ate loads of vegetables and good quality meats. As a New Years resolution in 09/10 I stopped eating fast food. When New Years 10/11 came around, as much as I talked about getting a Big Mac on New Years day, it never happened. And still hasn’t.

In March 2010, I met Mike Lib. He came to rugby training with PRFC and offered CrossFit as a place to train during the off-season. From that first WOD, I was hooked and talked to the rest of the team about training there. Rugby players and apathy for fitness tend to go hand in hand, so it was just myself and Simon Ouderkirk from the team who trained at CrossFit. He became my workout buddy, and the guy I was gunning for and who was gunning for me. I felt like I had a reasonable fitness baseline coming from P90X. I was wrong. I got my ass kicked. And loved it. I was surrounded by such a diverse range of people at CrossFit Providence all racing the clock, trying to get in that extra rep, and all working on personal goals. They were all shapes and sizes and from all different backgrounds. Some had injuries, some didn’t, some were natural born athletes, some weren’t. I was impressed. I’ve found that CrossFit has been the only thing that had kept me motivated about turning up and punishing myself. The coaches, the people, the WODs – everything keeps me wanting to come back for more. No longer do I have the “Ahh, I’ll go tomorrow…” excuse. Now, it’s more likely to be, “Ahh, shit it’s a rest day and I’m missing Murph!”. I simply love it. After first dismissing Paleo as a load of bullocks, I now eat about 75% Paleo each week. I still love pizza and burgers as much as the next guy, but I simply limit the intake.

When I was introduced to CrossFit, I was introduced to a barbell and it is accurate to say that it is the bane of my CrossFitting existence. I’m simply not that good with it. I know it’s where I need the most work and although I get pissed off when it feels like my lifting isn’t progressing, just turning up and having a go, I’ve learnt is progression. The first Hero WOD I did was in May 2010 and it was McGhee. I started the deadlifts with 135lbs. After scoping my form, Lib sharply dropped me to 115lbs – I got 17 rounds, even. One year and 10 days later McGhee came up again. I used 225lbs and did 17 rounds, plus 5 deads, 12 pushups and 2 box jumps. Needless to say, I was pretty stoked. Exhausted but stoked. I’ve logged every WOD I’ve done and have almost always surpassed the previous result. This is what keeps me going.

I can now run a mile in under 6 minutes. I can now do strict muscle ups. I can now do at least 25 deadhang pullups. I can now box jump all friggin’ day. Great, go me. But while I am proud of my accomplishments thus far I still can’t squat my body weight. I still can’t deadlift twice my body weight. I still can’t snatch well. I still can’t squat clean well. I still can’t do a HSPU… These are the things that keep me coming. These are the things that I need to work on (amongst many many others!). There are always things that you will be good at, just as there are always things that you won’t. There are kids on high school football teams who warm up with my one-rep maxes. That’s life. As I have learned, if you keep showing up, you will progress. I now weigh around 170lbs and am gaining more and more definition and muscle mass by the day. Just as a reminder, I still have the stretch marks to show where I was and where I never want to go back there.

Thank you Maggie Bublitz for being my inspiration. Your desire to exercise was initially crazy to me. Now I see exercise as apart of life.

Thank you to everyone at CrossFit Providence for keeping me motivated, pushing me, teaching me, and for the many friends I have made.

If you have a Before & After story that you would like to share with everyone please email Kiwi Josh and tell us how you came to be a CrossFitter.  Remember, you don’t have to lose 300lbs in order to consider it life changing, the journey is the important message.


Workout of the Day: 25-Aug-2011


CrossFit WOD

10 Minute Forward Rolling Practice

15 Skin the Cats

PVC Hang Power Clean

7 Rounds
5 Hang Power Cleans (155/105)
30 Double Unders
Finish with 40 Hollow Rocks 3 x 30 sec frog stands

The Broken Fitness Industry


Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off (8 x 20:10) with all-out efforts

Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water, tread water during rest

Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Tue, 3S Tue): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Whiteboard Wednesday

Upcoming Events

  • April 26, 2014Skills Saturdays: Pull-Ups
  • April 26, 2014 5:00 pmSons Of Liberty Whiskey Tasting
  • April 30, 2014 7:30 pmCFP Mixer: Nick A Nees
  • May 1, 2014 7:00 pmBootin\\\' the Gluten intro Seminar
  • May 31, 2014 11:00 amMARTY
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD