Latest Updates

November 7, 2015 "Mark Derbyshire - Power Lift"

Mark Derbyshire

Congratulation to Mark Derbyshire on his 1st time competing in a Power Lift Competition.  Mark has made a great transition into the Power Lifting Community and had he not missed a technical rule on his bench, would have ended up having a 1110lb total.  Great Job Mark.

Marks numbers for the Men 182 Teen 18-19 Division.

  • 355lb Back Squat
  • 245lb Bench Press (unofficial 270)
  • 485lb Deadlift
  • TOTAL 1085lb

August 30, 2015 "Seth Rowsom 1812 1/2 Marathon"

Seth Rowsom 1812

Congratulation to Seth Rowsom on completing his 1st Half Marathon (The 1812 Challenge & 1/2 Marathon).  This is impressive for a guy who trained exclusively off the Main Workouts from this site along with additional Heavy Olympic lifts.  The longest run previous to this was 5 miles.  A nice example about how mostly anaerobic training can influence aerobic capacity. 

June 11, 2015 "Neal Ruparelia 1600"

Neal Ruparelia 1600

Congratulation to Neal Ruparelia on achieving 1600 for his football total.  This is an incredible feat especially for a Junior.

  • 455lbs Back Squat
  • 335lbs Bench Press
  • 505lbs Deadlift
  • 305lbs Clean

May 2, 2013 "Shane Watson D1 Diving"

Shane Watson Diving

Congratulation to Shane Watson on signing his letter of intent to attend Drexel University for Division I Diving. Shane is a tremendous Athlete who shattered the long standing High School record for Diving and I am sure will make his mark on the collegiate level.

Watertown Daily News Article

November 19, 2012 "Kerri Keegan-SUNYAC"

Kerri Keegan SUNYAC

Congratulations to Kerri Keegan and the Cortland Women's Soccer Team for winning the 2012 State University of New York Athletic Conference (SUNYAC).  The Cortland Red Dragons have been SUNYAC Women’s Soccer Champions seven times since 1983 with the last time being in 1991.

SUNYAC News Article

November 18, 2012 "Josh Belch D1 Baseball"

Josh Belch Signing

Congratulation to Josh Belch on signing his letter of intent to attend New Mexico State University to play Division I Baseball.  Josh is a very talented athlete with the kind of focus and drive that I believe will excel him to the professional level.  I wish Josh the best of luck along his journey, it will be a great one to watch.

Watertown Daily News Article

Watch his Signing: Josh's Signing Day

June 17, 2012

Thanks to Colin I updated the Subscribe Links to be more iPhone friendly.

April 12, 2011

"Thought you should know marines on my mission have been using your website daily for our training thanks for all the post!" Jordan H

Thanks Jordan

January 30, 2011

A Late Congratulations is due to Josh Woodward for becoming a CrossFit Level 1 Certified Trainer.  Now Josh, Partha, and I have all become Level 1 Trainers.  Also updated the WOD Lists for CrossFit and Navy SEALS and added some old lists-Mike''s Gym and my created WODs

January 3, 2011

Added some new Feeds at the bottom - Gymnatics WOD, SEAL Grinder PT, CrossFit Threshold, CrossFit Beaumont, Hybrid Athletics

May 18, 2010

No videos except the daily WOD's for a short while - My hosting company moved everything over to a new server - now the links to the media played by the Flash Player have changed - it will be a few weeks before I can correct all of the video links.

March 26, 2010

Congrats to a good friend Partha Panwala for setting a PR in the FRAN with a 4:59.

December 24, 2009

On vacation till Sunday - Workouts will be posted again on Monday December 28th.

November 5, 2009

Updated the NavySeal WOD list - Also started building a CrossFit Endurance list.

October 29, 2009

For the Record I have called the WOD that is posted to the CrossFit main site many many times.  The Murph alone has happened 3 times and just this week I called both the Tuesday and Wednesday one.  I guess my psychic ability only applies to CrossFit WOD''s.  lol

July 14, 2009

Was on a mission trip for the past few weeks.  Getting back into posting

June 2, 2009

After a lot of work trying to move the site to Wordpress, Joomla has updated it's core system (much better) and moving to Wordpress has become more of a headache then I am willing to take on lol.  Maybe someday I will have a stronger commenting system.

May 21, 2009

The site is moving.  Well, it will stay in the same location I just have to build the new one behind the scene and then switch them.  I will try to post WOD''s as much as possible but most of my energy will be focused on moving all the archived WOD''s / video.

May 7, 2009

The site may be moving over to Wordpress.  Joomla''s commenting system is not as integrated as I want it to be and I have yet to find a template that I am happy with (Plus I just do not have the time to create my own).  If I do move it I will leave this site up and work on setting up the other site in tandem

April 24, 2009

Updated NavySeal WOD list.  Just downloaded a new commenting system.  Should be in place by Monday.

April 17, 2009

Updated both the and the WOD Lists

February 21, 2009

Updated all of the Videos to the new design - now I have to update all of the videos to the correct width/height.  Also working on the front logo

January 29, 2009

Slowly but surely coming together - new video design - little more streamline - commenting section on its way

November 16, 2008

Added a few more videos + a running section (just vids for now) - more content to come.

October 21, 2008

Back to posting workouts - lots more work to do on the site.  What I want to have is an Ab section, comments to the Workouts, and many more videos to upload.  Plus a section dedicated to running.

October 20, 2008

Still working on the Site - Almost there - Workouts will be posted soon.

October 19, 2008

I will not be posting WOD's until sometime next week - working on the site - thanks Eric

October 7, 2008

Added 17 new videos.  There is now a Sublink under "Videos" called Just Added.  It will show the latest videos I have added every batch.

October 5, 2008

Just started working on getting all of the WOD lists re-posted.

September 15, 2008

Just added New Comp CrossFit Vids - also CrossFit Total and "How to" Kipping Pull-up.

September 8, 2008

I have been away for awhile - so the posting begins again.  This site is still in Beta form - a lot more to go.  Just made a new video section "".

August 29, 2008

I set a PR for the "Cindy" - 24 rounds.  Kurt tried "Nasty Girls" and did very well.  Stacey, Brenda and Taylor preformed a 10 round Hannah - great job.

August 25, 2008

Added "CrossFit: How To" video section.  Working on the comment section to the Blog + the top graphic is generic and will change.

August 20, 2008 "New Site"

Well, the web server FINALLY updated Joomla (the CMS software I use to create the page). BUT, this caused the old database to become basically useless. So . . time to rebuild. It will be bigger and better . . trust me. I will have a Fitness Blog and so much more. But for the next 2 weeks enjoy watching it come back together.

Scott Freeman during "Those Burpees Suck" August 8th

May 21, 2008

Updates From Original Site:
Added a lot of new workouts to the list section.  Take the Fast Food Quiz.  I agree with Beth . . the Tuesday workout sucked worse than the Monday workout . . Burpees SUCK!

May 12, 2008

Updates From Original Site:
Added Pete doing 30 Straight-Bar Muscle-Ups. Still working on site changes.  Updated more Bragging Rights for CrossFit and added more workouts under my list (Stairway to Heaven, Farmers Walk). Hope you like the layout so far

May 11, 2008

Updates From Original Site:
Stairway to Heaven today @ 5:30pm meet at the bottom of the stairs. I am going to try it with a 20lb vest.  Still working on the layout of the site.  Stairway to Heaven = After a 3/5 min warm-up . . start at the bottom of the Park stairs.  Round 1-Climb the first flight then do 25 Push-Ups, climb the second flight do 25 more Push-ups, jog to the Playground do 50 Pull-ups, then back to the top of the 2nd flight of stairs 25 more push-ups, descend to the top of the 1st flight 25 more push-ups, descend to the bottom.  Round 2 same as the 1st just substitute 75 Airsquats for Push-Ups . . still 50 Pull-ups at the Playground.  I may add a 3rd round substituting with 10 Burpee's + 50 more Pull-ups.  I will see how long it takes.

May 9, 2008

Updates From Original Site:
Beth and I did a fun one today - 400m run, 12lb wallball 10x, Then 10 reps (Beth 45lbs, Me 75lbs) of the following: Sumo Deadlift+High Pull, Push Press, Behind the neck Squat. 5 Rounds.  Beth did great for not feeling well.  Also working on a new site layout

March 4, 2008

Updates From Original Site:

WOD: Tuesday March 4, 2008

 Eric's WOD 

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats             

  For Time                               WOD

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders
  For time                                            

Choose your poison - lol

March 3, 2008

Updates From Original Site:

WOD: Monday March 3, 2008

Eric's WOD

 Strength Training
  • Turkish Get-ups
  • Push  Press
  • Deadlift
 4/5 sets per exercise WOD

The 3 bars of death

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight

  10-9-8-7-6-5-4-3-2-1 reps of the triplet

February 1, 2008 "Welcome"

Updates From Original Site:

Welcome to my Site

Just getting started.

What I will try to feature:

  • Fitness articles
  • Workouts: CrossFit / Traditional Strength Training / Physioball . . . and more
  • Workout of the Day - for people like Jill, Hannah, Colin, Partha and the Workout gang (Ledena, Erin, German Sonne, Cara, Taylor, Alex . . .etc) who train with me
  • Abdominal specific workouts
  • Videos: Instructional, CrossFit, Fitness Related, People I train and their success
  • Photos
  • And so much more

 Enjoy - and vote on one of the Polls. They will change weekly (maybe daily) then I will make a page just for the results