We're having our 5 Year Anniversary Partner Workout and BBQ on Saturday, August 16th. One workout time only. Immediately followed by some good food and friends. Save the date! More details to come!
The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

The Power of the Gym

In the summer, it’s easier for me to stop and smell the roses.  And when I remember to do this, I am reminded of how good they actually smell.

Being a coach at Shoreline CrossFit is the best job in the universe.  Last Wednesday,  I took five minutes and watched the magic woven throughout our gym. I had an overwhelming feeling of gratitude and pride.

I watched an ex-marine, now in his sixties, who could easily be sitting home after a long day of work reminiscing about his “glory days”, power through a set of deadlifts with every ounce of energy his body can produce.

I watched a businessman walk through the doors, outfitted in suit and tie, after a long day, take in the sights of the gym, and let out a huge smile…this is the best part of his day.

I watched a twenty-something let loose a fit-pump of victory as he completed 30 reps unbroken of a deadlift at 225, all of his peers sharing in his victory.

I watched cops and firefighters that walked in stating that they simply had “a bad day”, slowly turn their scowled faces into grins.

And this was all in a five-minute observation.

This is the power of what we all do.

Your 2014 CrossFit Games Champions, Rich Froning and Camille Lablanc-Bazinet.

Your 2014 CrossFit Games Champions, Rich Froning and Camille Lablanc-Bazinet



Pride in the Work

I was never used to getting anything but A’s.  Sure, there were a few B’s here and there, but those were classes about which I didn’t care much, classes that were too easy to try hard.  But when I got to college, things were different.  I was paying for these classes, all of them were challenging enough to the point that I cared, and from my perspective, every class could directly affect my future.  So, when I found myself earning…and I mean really earning, a C- in my biology class, I was beside myself…

I put in the work; I bought the thigh-high suspender galoshes to search for “specimens” in  the pond amidst the “quad”.  I attempted to memorize every chart upside, downside and inside-out out in that two-zillion page textbook, and tried my hardest to staple my term paper at a 32-degree angle (a professor’s request..really??!).  In the midst of the semester (when it’s too late to withdraw), I realized that this class was “Bio for Majors”.  I was an English major.  Everyone else in this class was going to be a doctor

I ended the semester with a C+.  The only grade below a B+ in my college career.  And, you know what else?  It’s the only grade I remember in my college career.  Why?  Because I worked harder for that C+ than I ever worked for any A I ever received.

Most of us aren’t going to the CrossFit Games, but this doesn’t mean that there can’t be pride in all of our work.

It’s the effort you put in.

There’s pride in your work; there’s pride in your effort, in everything that you do.

Don’t forget that.

rowers resized



The Now

The now is the only thing that’s tangible; it’s the only thing that you can change.  Forgot about the next lift, next movement, next workout, the next week, whatever it is. Truly stay focused upon the only thing that matters, the only thing that you have a tangible affect on, which is the now.  That is really the best way to be successful“.  -Ben Bergeron, Coach and Owner of CrossFit New England

I am the most Type A person that I know.  I disguise it well, and try to look cool, calm, and collective most of the time, but inside, my wheels are alway turning.  This became apparent to me last summer when DP and I visited Bermuda.  There I was in the most beautiful ocean water that I have ever been in, and I was focused on one thing:  what were were going to do next?  Were we going to swim to the rock far off in the distance? Would we jump off of that rock? Would we go to another beach? Find another bar? How would we get home? How much would it cost?  Was there a restaurant nearby?  Ahhhhhhhhhh………………………………

This was a moment that I realized the importance of what Bergeron states above.  Stop focusing on the past.  Stop focusing on the future.  Focus on the now.  The now is all that we can control.  If we aren’t focused on the now, chances are we’ll screw up the now.

This clearly applies to what we do at the gym.  You focus on the next round…how much it’s going to suck, how heavy the weight is going to feel, how tight your back is going to get, how out of breath you’re going to be…how could you possibly focus on the movement you are currently performing?  How could you perfect the now if you’re obsessed with that which hasn’t even happened?

Don’t be me in Bermuda.  Enjoy the water.  Embrace the now.

This crew learned how to be more explosive yesterday with Coach Ryan Moody

This crew learned how to be more explosive yesterday with Coach Ryan Moody