Croga Gym Rules Revisited

At the beginning of 2015, a couple years into business, I put out a set of Gym Rules ( that hangs on the wall behind our front desk for all our members and visitors to check out while they’re waiting for their class. You can find my original blog post here: Cróga Gym Rules ( .

The other day I was doing my usual floating around the internet and learning when I stumbled on a blog post by Nicole Christensen ( , the Director of Training & Certification for CrossFit, owner of CrossFit Roots in Boulder, CO and CF-L4 Coach (yes, Level-4!), about how she re-shares their Box Etiquette blog post with their members yearly, and I thought that was a brilliant idea.

It’s a great idea, not because we have trouble with our members or visitors violating the rules, but because it’s always a good opportunity to check back in, make sure we’re all on the same page, and see if we should add or subtract from this list.

After giving our rules a quick read (See image below), I decided there aren’t any subtractions that need to be made this year, although I should probably watch my own colorful use of the english language.

However, there are four rules that I’d like to add this year.

1. Introduce yourself. Please introduce yourself to newbies (or someone you don’t recognize). Remember when you were the new guy or gal? A friendly introduction goes a long way.

2. Don’t break down your equipment until everyone has finished the workout. I know you all have busy lives and need to get in and out of the gym in 1-hour, but this is a common courtesy that you too will one day benefit from as everyone is last in the workout someday. You can cheer on others, grab a foam roller, or just sit and enjoy the downtime, but don’t touch the equipment. We’re in this thing together!

3. No ghost-riding the barbells – EVER. The lighter the plates on the bar, the more likely it is to jump left and right and hurt someone or break something. We know you’re tired, but we also know if your bar hits anyone or anything, it’s usually going to win. The last thing we want is someone injured because we’re being lazy. If you HAVE to drop the bar so you don’t get hurt, do it, but you better be right on top of it making sure it doesn’t go anywhere it shouldn’t right when it hits the ground.

4. Treat empty barbells like they were your baby. Would you drop your baby from three feet above the ground? We certainly hope not. We use an empty barbell a lot in class for warm up and form work. When putting the barbell down, gently place it on the ground with the utmost care and admiration for this fine piece of equipment.

Got questions? Speak up.

If not, follow the rules, so we don’t have to give you burpee penalties or pull you aside and have a word, because that isn’t any fun for the coach or the athlete.

And if you need a refresher, check out our existing rules below.

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Cliff K. Is The June Member Of The Month

Every class that Cliff and his wife, Gabi, walk in the door for is instantly a good 20-25% better than without them. Not only does Cliff ALWAYS bring solid effort, but he’s constantly looking to improve himself by paying close attention to the details that will help him hone his technique and make him more efficient. On top of that, one of my favorite things about Cliff is that he spreads the love by attending classes at all times of the day. With his consistent energy and positive attitude, Cliff is a solid addition to every class and we look forward to having him and Gabi with us for years to come.

When did you join Cróga?
In September 2016. My wife, Gabi, and I just moved into the neighborhood from San Diego.

What were you doing before for fitness?
I was doing CrossFit in San Diego at CrossFit Del Mar. Prior to that, I did just about everything… Running, swimming, yoga, weights, other HIIT programs. I’ve been an athlete my entire life.

What was your first workout? First reaction to your first workout?
I can’t recall the exact workout, but I remember I couldn’t walk down stairs the next day.

What improvements have you seen in the way you look, feel and perform?
All the benefits you would expect from doing CrossFit. When you’re a more “mature” athlete, you measure success a little differently.

What days and times do you come to Cróga?
I go whenever I can or need to. The 4:30 pm is probably my most frequent. We always try to make the Saturday morning class when we’re in town.

What’s your favorite WOD?
I don’t have a particular favorite. I tend to like chippers and WODs with running.

What’s your least favorite WOD?
I like all WODs, but for different reasons.

“The Cliff” WOD! What would it be?
Something that’s easy to count the reps. My math skills seem to deteriorate when I’m working out.

What’s your favorite post-workout routine?
A soak in the hot tub followed by a dip in a cold pool.

What do you love about CrossFit?
The comradery of the Box and the chance to compete in the Open.

What’s been your favorite culinary discovery since joining Cróga?
I haven’t really gotten into CrossFit cuisine. I just try to eat real food.

What’s your biggest fitness goal for 2017?
Mobility, mobility and more mobility. The expected result is the ability to do Toes-To-Bar and Chest-To-Bar Pullups

What words of advice do you have for new members or people considering joining Cróga?
Make it a habit.

Anything to add that we didn’t touch on yet?
It’s great to be a part of the Cróga family. Thanks!!!

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New Coach: Justin W.

Justin is the newest addition to our coaching staff, but he’s definitely not new to the Cróga community. Less than a month after we opened, Justin happened to ride his bike by the gym and decided to stop in and the rest is history. Over the years, Justin has become a bigger and bigger part of our gym family. He convinced his wife Krystal to start doing CrossFit and she’s been a great fit for our community as well! He’s become our go-to hike leader, a team leader during The Open, and is always willing to volunteer as a judge. This year he took the next step in his CrossFit journey by earning his Level 1 Certification and completing his Cróga internship. Justin is a guy that knows A LOT about many different subjects and it has been a ton of fun watching him add to his knowledge about CrossFit and becoming a better coach week after week. His dedication to his craft and our community are second to none and I look forward to what the future holds for him.

Full Name:
Justin Williams

Tell us a little bit about your family, job, and interests:
I recently became a father to one of the #DaughtersOfCroga, Juliet Williams. She’s amazing, and already competing above her age in gymnastics.

My wonderful wife Krystal keeps me sane. (Fun fact: Krystal is Jazzercise royalty.)

When I’m not coaching, I’m helping big companies send you emails (the one’s you actually want, not the other ones.)

I like to go backpacking, hit the shooting range, and make up songs for Juliet. (Pretty sure my Diaper Change song will be topping charts soon).

What was your athletic background before you started CrossFit?

I played Lacrosse in High School and College. I played Goalie. That means those balls you like to massage with were thrown at me at 70+ mph. I had a lot of bruises. The ladies liked ‘em, I’m sure.

Before Lacrosse, I was a competitive ballroom dancer. That’s not a joke.

In college I was walking and a guy tapped me on the arm and said “you should try crew.”
“What’s that?”
“It’s rowing.”
Next morning I was on a boat and fell in love with it.

After rowing I did nothing for a few years, and got huge (not in a good way.)

When my Aunt passed away after many years battling Leukemia, I decided to train for and run a marathon to raise money for the Leukemia and Lymphoma Society. I lost 70 pounds and ran (walked) the marathon in 6 hours 58 minutes.

Why/how did you get started with CrossFit?
After the marathon and my weight loss, I felt good but weak. I wanted to run but also keep my strength.

I searched “How to run and keep your strength,” and CrossFit Endurance appeared. I researched a little, and learned that CrossFit was “open source fitness.” I found a box down the street from me that had just opened up. I’m pretty sure I was their first paying member… the rest were just friends of the owner. That was 2010.

What made you decide to become a CrossFit Coach?
I’ve seen a lack of fitness steal happiness from people.

On the flip side, I’ve seen the presence of fitness provide joy and resilience.

Personally, CrossFit, and particularly Cróga, has given me an ideal to strive for, results to point to, and a community to participate in.

I’d like to contribute to that culture, and to the well being of as many people as possible. I believe fitness, and CrossFit’s approach, can do that.

When you were a kid, what did you want to be when you grew up?
First, a bomber pilot.

In middle school and high school, an actor.

In college, a journalist.

If you could be any animal, what would you be and why?
Dog. That’s a nice life.

What is the one food that you could never give up?
Chocolate Milk. Krystal makes the best Chocolate Milk. I’m addicted.

What’s your favorite quote or saying?
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”  ―  Ernest Hemingway

Anything else you’d like to share with us?
My commitment to the members of Cróga doesn’t stop when the WOD does: let me know how I can help you. If I don’t know the answer, I’ll find it.

I’m blessed to work with such great coaches and members. Thank you.

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Cróga BINGO! July ECC

We’re excited to announce BINGO as this month’s Extra Credit Challenge! If you want to play, we’ll be keeping the BINGO Cards on a clipboard down at Cróga. Please write your name on the bottom of one and start earning those squares! See below for rules and prize details!

Rules/Square Details
Coach/Staff must initial squares to be valid: Ask coaches to initial only Exercise, Treat or Bring a Friend Squares. All Social Media and Attendance squares will be verified/initialed by Jill every few days.
Social Media Squares: Only one Social Media square can be earned each day. You must share pics on Instagram (IG) or Facebook (FB), tag @crogacrossfit and use the hashtag #CrogaBingo
Exercise Squares: These must be done before or after a completed class at Cróga unless noted otherwise. They are For Time (FT), meaning done in one session as quickly as you are capable with good form. Submit your 5K Run time and rough course info to Jill if done outside of Cróga grounds. You’re on the honor system, so do your best!
Bring a Friend Square: We will be hosting free Partner WOD’s on Saturday, July 8th, 15th, 22nd, and 29th at 8 and 9 am. This is a chance for members to bring a friend that is new to Cróga. No CrossFit experience necessary. Arrive early so your friend can sign a waiver.

Raffle/Prize Details
1 Bingo: Earns entry into a Raffle for a $10 Cróga Gift Card. 3 Winners!
3 Bingos: Earns entry into a Raffle for a $25 Cróga Gift Card. 2 Winners!
Blackout (all squares): Earns entry into a Raffle for $50 off your Cróga Membership for the next month. 1 Winner!
Cróga Gift Card: This can be used to purchase any retail item in the fridge or go towards Driven Products or a Shirt/Tank purchase.
You may only win once, but will be entered in all Raffles you’re eligible for.

Good luck and have fun! Please email with any questions.


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Ask a Nutritionist

A few weeks back we asked our members to come up with questions for our friends at RESULTS Professional Food Coaching, which has a team of experienced Registered Dietitian Nutritionists. We’re excited to share the very informative video they created just for us! For your convenience, we’ve also listed the questions below with the approximate time you can find them in the video.

1.       (:49)  Many of us have heard that there are “good” fats like avocado and almonds, but often times I feel like this makes people think they can eat as many or as much of these types of food as they want. Is there a limit to a number of grams of fat we should look to consume in any meal or snack?

2.       (2:03) I know I should cook and prepare my own food. But life can be hectic. What are the healthiest meals you recommend from Panda Express, Taco Bell, and In & Out (or any other fast food restaurant) if any? What about healthiest smoothie from Jamba Juice?

3.       (3:22) What’s your take on no/low-fat dairy products vs full-fat dairy products? Usually, people try to cut calories by avoiding the latter, but I’ve also read about full-fat being a healthier choice in moderation.

4.       (4:18) Recommendations for how to count/breakdown/calculate macros?

5.       (4:58) What’s your take on meal timing, size, and content? Three big meals or several small meals a day?

6.       (6:11) What and when should I eat around my workouts?

7.       (7:03) Are there foods that we should avoid completely? How about foods to limit?

8.       (7:56) What are your favorite healthy meals that all family members – from toddlers to grandparents – can enjoy?

9.       (8:40) What are some healthy foods/meals to prepare on a budget?

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Post-Workout Nutrition

In last week’s Food for Thought Friday blog post I touched on Pre-Workout Nutrition. If you haven’t read it yet, click the link and check it out, you won’t regret it!

Naturally, as expected, we had a few people ask for a follow up blog post about post-workout nutrition, so I figured I’d give it a go this week.

Now, just like almost every conversation that has to do with nutrition, there will be differences of opinion on the details or the best products to use, supplements to take or food to eat, but over years of trying all sorts of different things, the information below is what I’ve found to work best.

And once again, just like last week, I’m going to do my best to keep this thing high level and short so I don’t lose any of you in the science or bore you with the details of why.

If you decide you want a more detailed answer, shoot me an email at and we can figure out how to chat about the subject off-line over coffee or lunch or email.

So, here we go:

Once again, just like last week I’m going to give you this thing in steps to keep it as easy as possible to follow along.

Step 1: Decide what time of day you’re going to workout so you can decide if you can eat a post-workout meal or if you’re going to need to drink it. If you’re working out in the morning and are driving straight to work, you’re probably going to need to drink it. If you’re working out in the late afternoon, you’re probably going home after and eating dinner, so you can plan for food after.

Step 2a: If you’re going to drink a post-workout shake and not eat for a couple hours, make sure that you’ve got protein AND carbs AND fat available to you to consume preferably within 30-45 minutes of your training. My typical recommendation for our athletes that attend a 1-hour class is 20-35g protein, 25-50g carbohydrates and 10-20g healthy fats. Now, these numbers are debatable and can vary based on height, weight and your goals, but the rule of thumb is if you’re a smaller athlete you’ll be on the lower end of these numbers and if you’re a larger athlete you’ll be on the high end of these numbers. Also, on days that you do A LOT of work or feel especially fatigued you should be consuming larger quantities of carbs because they are the fuel source you most likely used during the workout and they need to be backfilled and ready for the next day.

I have 2 recommendations for consuming these nutrients post-workout in liquid form, but you’re free to source your own supplements as long as you’re getting them all.

Recommendation 1 is 1-1.5 scoops of Driven Whey (23g protein per scoop) with 1-2 scoops of Driven GlycoDrive (27g carbs per scoop) and then eat 1 individual packet of nuts from Trader Joe’s (maybe even the trail mix with a few M&M’s in it) or a small handful of nuts (think like 7-10 total).

Recommendation 2 is 1-1.5 scoops of Driven PostWOD (20g protein & 20g carbs per scoop) and then eat 1 individual packet of nuts from Trader Joe’s (maybe even the trail mix with a few M&M’s in it) or a small handful of nuts (think like 7-10 total).

Step 2b: If you’re going to be able to eat your breakfast, lunch, dinner or a makeshift meal after your workout I’d make the same recommendations for protein, carbohydrates and fat as with your shake, but I’d advise you to eat real food, not processed stuff. So, for protein you might have fish or chicken breast or lean ground meat or egg whites. For carbohydrates you might have rice (white or brown is fine), oatmeal, sweet potatoes or fruit. And for healthy fat maybe some nuts, avocado, olive oil, peanut or almond butter. Oh, and if I can convince you to eat a couple handfuls of greens like broccoli or spinach or tomatoes or any other veggies most people don’t typically like that’d be awesome, they’ve got a lot of stuff in them you can’t find elsewhere, they’ve got fiber that’ll slow digestion, which will keep you full longer, and they will help fill you up which will make you feel more full too.

As for figuring out how much of each thing to eat, my best suggestion is that you look up the nutritional facts of whatever you’d like to be eating and weigh out the food so you’re getting accurate numbers. For some benchmarks here, a medium sized chicken breast is about 30g of protein, 1 cup of rice is about 50g of carbs and a golf ball sized clump of peanut butter is about 15g of fat.

Step 3: Be PREPARED. Have your supplements ready by putting them in a container or a bag or your shaker bottle and bringing it to class for mixing after. Put your post workout meal in a Tupperware container and have it ready to eat when you get to the office. Or have the food in the fridge waiting to be cooked when you get home with a recipe planned as well. The best way to not get the proper post-workout nutrition is to not have a plan and then stop at a fast food restaurant on your way home because you’re freaking starving after crushing a 20 minute WOD at Cróga at the end of a long day of work.

Step 4: Reap the rewards of proper post-workout recovery fueling. Just like eating well or drinking the right stuff before the workout helps you perform during, having the right recovery plan is essential to getting the most out of all the hard work you’re putting in at the gym.

This post-workout stuff is a little more complicated because it’s a little more dependent on each persons specific size and goals, but once you’ve got it dialed in, it becomes a no brainer and a good habit.

I prefer to drink my post-workout fuel because I can adjust it as needed based on the work I did that day (by adding an extra scoop of carbs on a really high effort day, or keeping my shake a little lighter on the super easy days) and because I don’t have to worry about anything except having the powder and the water and consuming it while I’m driving to the next thing I need to get done.

Finally, a simple rule of thumb for those of you that are thinking about either gaining weight/strength or losing weight and need to know how to choose how much to consume. If you’re looking to gain, you need to eat/drink more calories, so load up the shake or plate. If you’re someone looking to lean out or cut some weight, you need to eat/drink less calories, be diligent about your portions and try to keep them on the lower end of the windows I gave you as long as that doesn’t cause you to be lightheaded or get a headache from not having enough to recover properly.

Just like last week, if you’ve got questions, I’ve got answers.

Shoot me an email at and I’ll be glad to help guide you along your path and to help you reach your goals.

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Madhu N. Is The May Member Of The Month

Madhu has been an athlete at Cróga for almost 2 years now and she’s been a fixture at 5 am and on Sundays since the day she joined. Her positive attitude, love of training and passion for challenging herself have all been important parts of her growing and improving steadily month over month. She even convinced her husband to start training with us! She loves bringing her son to the gym before class to show off all the fun stuff she does to improve her health and fitness. It has been a fantastic 2 years, Madhu, and we’re looking forward to many more ahead!

When did you join Cróga?
I joined Cróga in August 2015, almost 2 years ago but it seems like yesterday thanks to so warm of a reception from day one.

What were you doing before for fitness?
Regular gym and running. I was introduced to gym workouts by my husband. I had been going to the gym for many years but having a kid 4 years back has changed my routine. It was hard to loose the baby weight as well as be regular. I was going to the gym like once a week or so.

What was your first workout? First reaction to the workout?
My first workout was rowing, box-jumps and hand-release push-ups. It was an intro class with Coach Dave. Although I had been working out prior to Cróga, the intro workout was really hard for me. It was an intense workout and I was tired after working out for just for 45 minutes.

What improvements have you seen in the way you look, feel and perform?
I get compliments that I look stronger than before. I feel stronger, my posture is much better, I do not get tired as often as I used to, and I perform all my tasks with much more focus.

In my first intro workout, Coach Dave mentioned that he practiced and preached helping people to get ‘Ready for Life’. After almost two years I feel that I am getting ready for life.

What days and times do you come to Cróga?
Monday-Wednesday-Friday 5 am, sometimes on Sunday.

What’s your favorite WOD?

What’s your least favorite WOD?
Every WOD while I am doing it. Once it is over then that WOD is my favorite one.

“The Madhu” WOD! What would it be?
Running, pull-ups, deadlift, pull-ups, running

What’s your favorite post-workout routine?
Usually, I have to rush back home so that my husband can go to his workout while I stay with my son, more of a schedule than a routine. Sometimes when I have time, I like to hang around to try out a few things for extra credits.

What do you love about CrossFit?
Let’s start with Coach Dave and all other coaches as well. I used to workout in other gyms or go for a run but what I like about being here is that if felt like being connected. As the song goes ‘Sometimes you want to go where everybody knows your name’. I started looking forward to being in the gym even when I was really tired and sore from an earlier workout. Everyone is competitive, yet it feels like one team and the WOD feels like some team activity.

Being from a different geographical region and totally different culture, I had my doubts and concerns before joining a group workout like CrossFit. I wasn’t sure if I would fit in or even be able to do anything. Looking back, I sure am glad that I dared to join as I have never felt like an outsider any time.All the members are so nice and the way they help each other to unload weights or any other gesture is appreciated.

What’s been your favorite culinary discovery since joining Cróga?
I learned about Whole30 and did it sincerely for a couple of months.

What’s your biggest fitness goal for 2017?
I would like to achieve a hand-stand push-up and strict pull-up. Other than overall fitness, I want to be more disciplined. I think discipline and fitness go hand-in-hand – if I am more disciplined, I will be more fit and vice versa.

What words of advice do you have for new members or people considering joining Cróga?
First I would like to tell people that CrossFit is fun, it’s not impossible. Don’t get overwhelmed by looking at the workout videos on the Internet and think it is for already fit people.

I used to think that CrossFit may not be for me but when I walked into Cróga and talked to Coach Dave, I realized it is something that I can do. Credit goes to coaches who make it look simple. Once you get into the zone, it becomes your second nature and you don’t feel like missing it. Joining Cróga is like working out with your buddies and it’s statistically proven that you workout more regularly if you workout with your friends.

My advice for new members is to give it a try. There is a learning curve, some may take a long time to get into it, so keep digging in. Everyone has to start somewhere and Cróga is the best place to start.

Anything to add that we didn’t touch on yet?
Thanks Cróga CrossFit team for considering me as member of the month, its an honor for me. I am really lucky to be part of the Cróga community.

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Pre-Workout Nutrition

I’m not quite sure why it’s taken me this long to write about the subject of pre-workout nutrition.

I mean, I’ve had this conversation with, I dunno, 50 or more of our members…

Maybe that’s why I’ve never written about it.

Maybe I just figured the people that needed the info have already received it straight from the horses mouth (did I just refer to myself as a horse? I wonder what kind of horse I’d be if I was one…) and so there was no point in writing about it.

Well, after having this conversation one too many times and having a few of our coaches tell me that they’ve had this conversation with a few members, I figured I better write this stuff down.

So, before we get started, I want want to warn you, this WILL NOT be a biology lesson.

I’m going to keep this very simple and high level with the hope that you won’t need a college text book to understand, but if you have more detailed questions, feel free to shoot me an email or ask me in class or ask your coach for more info.

Without further ado…

Step 1: Decide what time you’re going to work out. It’s really hard to decide what or when you should eat before your workout if you don’t know when you’re going to work out.

Step 2: Determine if you would like to eat something and have it in your stomach during the workout, or if you’d prefer liquid nutrients because you have a tendency to feel sick or get sick during hard training.

Step 3a: If you want food, have some form of carbohydrate (my suggestion is a piece of your favorite fruit) ready to consume approximately 30-60 minutes before your class starts. Most average sized pieces of fruit like bananas or apples contain approximately 25g of carbohydrates, which should be good to get you through a CrossFit class. If you want to eat a different kind of fruit, just type it in google to figure out how many grams of carbs it has an try to consume about 25-30 grams worth. For example, if you wanted to eat kiwi’s you’d have to eat 2 or 3 of them because an average kiwi has about 10g of carbs.

Step 3b: If you don’t want food because you think you’ll puke or maybe because you’re one of the crazies that comes to 5 am class and you wake up like 15 minutes before you have to be at the gym, you should look into drinking some quick absorbing carbs. Our favorite supplement company, Driven Nutrition, offers a product called GlycoDrive that is unflavored and has 27g of carbs per serving, so that’s a good option. I also like a product called Cytomax (I like the Cool Citrus flavor) that is kind of like Gatorade, but it’s got about half as much sugar and has 22g of carbs in it, so it can be a good option too. If you’re going to drink this stuff in the morning, you should try to drink it before class or before and during the warm up so it can begin to be absorbed and used by your body.

Step 4: Enjoy a well fueled workout without the light headedness, bonking, bobble headed zombie or any other weird feelings you’ve had in the past that are caused by lack of fuel. Having your body more well prepared with the proper fuel will not turn you into the next Rich Froning, but hopefully it’ll help you avoid feeling like you’re going to pass out for no reason 2-3 minutes into a 20 minute workout. Don’t get me wrong, you will still get REALLY tired when you do Murph (run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, run 1 mile), but it’ll be because you are working hard, not because you’re running on empty.

Step 5: Reap the rewards of improved fuel in workouts with improved overall fitness. It’s really hard to get more fit when you spend half your workout just standing around doing nothing because you body has an empty fuel tank. Hopefully by following these simple steps you will be able to push yourself to new heights and it’ll all result in overall improved fitness.

Got questions?

Email me at

I’ve got answers.

And if I don’t, I’ll gladly find them and pass them along or write a Part 2 piece of this blog post so I can share them with the world.

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New Coach: Danny B.

I met Coach Danny at CrossFit, not long after I started, almost 9 years ago now. However, I like to joke that I met him while driving to CrossFit because he used to be a Santa Clara Police Officer and one time he pulled me over to ask me what I thought about the WOD that day, haha.

As Danny made his transition out of the police department and into an administrative role for a private security company, he stumbled on our Coaches Wanted post. He reached out because he had finally gotten his CrossFit certification and thought Cróga might be a great place to start his coaching journey. Well, boy am I glad that we stayed in touch all these years! His new job is a little more flexible so he’s free to do some coaching in the mornings and hop into a class here and there in the afternoons/evenings.

Danny is a guy with a great head on his shoulders, a fun and engaging attitude, and is always good for a weird story or random fact that’ll make you laugh. He’s someone you can count on to shoot it to you straight regarding what you need to do to improve. We couldn’t be happier to have him on our staff!

Full Name: Daniel Philip Burde. Funny story on my true birth name and how it came to be, just ask during the next class. 😉

Tell us a little bit about your family, job, and interests:
I have two children, Audrey (8) and Braylen (7) and they are my world. Audrey is a passionate runner, dancer, and artist. It’s awesome to see someone her age who genuinely loves to run for distance! Braylen is basically a cave man who eats tuna out of a can, he loves all sports and anything military related. He even makes up his own CrossFit WOD’s with his 10-pound dumbbells I got him for Christmas. They have a mom, we are no longer together, life happens lol. I am the operations manager for a private physical security company in the Bay Area, I’d tell you about it but I’d have to whisper into my wrist and tell the sniper to take the shot right after… My interests are my kids, fitness, hiking, sunsets, coffee, making craft cocktails, sipping any high-quality beer, whiskey, or tequila, and spending time with good people.

What was your athletic background before you started CrossFit?
I played competitive football throughout high school and college as a running back. In college, I realized that I actually enjoyed the strength and conditioning aspect of football even more than the football itself. I still love football, but I am very happy to have found CrossFit because it utilizes a lot of what I loved about football conditioning.

Why/how did you get started with CrossFit?
In the police academy back in 2006 (I was a cop for 10 years), an instructor by the name of Steve Dixon started talking about CrossFit during one of our breaks. He showed us the video “Nasty Girls” with the original CrossFit girls, Annie, Nicole, and I believe Eva (they each have WOD’s named after them now). I remember Annie struggling to get her muscle ups and her heart was inspiring.

Steve Dixon challenged us to do the workout “Cindy” during our next physical training session. It sounded easy, but of course it wasn’t and I was SO sore for days after. Did CrossFit at globo gyms and at the park for over a year before joining a gym called CrossFit Santa Clara. That is where I met the one and only Dave Musgrave. So here we are now…

What made you decide to become a CrossFit Coach?
I’ve always wanted to but never felt the urge to get my L-1. One of my best friends and I started talking about fitness and CrossFit about 6 months back. He said something that I’ll never forget. He said, “You realize that your eyes light up, your body language changes, and you get excited when you talk about fitness and nutrition. That is where you belong.” After that it was funny, because people started telling me that more and more. On a whim I said screw it and signed up for the L-1 in Sacramento over Super Bowl weekend. About 2 weeks later I see a Facebook posting on Croga’s page for a coach and I jumped out of my seat. Seriously, I was freaking excited when I saw that!

When you were a kid, what did you want to be when you grew up?
When I was super young I wanted to be a doctor or a pro athlete. Nowadays I’m searching on LinkedIn to be the guy who puts stickers on fruit, I’m pretty sure I could knock that out of the park.

If you could be any animal, what would you be and why?
A Liger, for obvious reasons.

What is the one food that you could never give up?
This is a boring answer but I would have to say whole scrambled eggs, I could eat them for every meal with a little Sriracha on them.

What’s your favorite quote or saying?
I have two: “Everyone has a plan until they get punched in the face.” – Mike Tyson (This is true in life, sports, and CrossFit WODs). “If you ain’t first, you’re last.” – Ricky Bobby (Also true in life, sports, and CrossFit WOD’s).

Anything else you’d like to share with us?
I genuinely love to educate people on fitness, nutrition, mobility, and healthy habits in general. Do not hesitate to reach out! I know sometimes classes get busy and it’s tough to ask questions after. Feel free to drop me your number or business card and I’d love to answer any questions.

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Hero WOD – “Murph”

There aren’t many people that know this about me, but for years I considered joining the military and sometimes when I look back I’m surprised I never did.

My great-uncle and my grandfather on my mom’s side were both in the army and I admired both of them growing up and loved seeing pictures of them in uniform and hearing about all the places they served.

My grandfather on my dad’s side was a captain of destroyers in World War II. While I never got to meet him because he passed before I was born, my dad loved telling stories of him and kept all his medals and badges framed around the house along with tons of photos of him and his men on the different ships he commanded.

With these men leading the way for our family, I felt an urge to follow in their footsteps and to defend our country, especially after 9/11, but for some reason I never did take the drive down to the recruiters office.

Although I was never in the military, to this day, I still feel a deep connection and an appreciation for those that did make the decision to join and to defend our country.

I love reading stories of their heroism and learning about who these war hero’s really were beyond their hardened shells.

I think one of my favorite parts of CrossFit is that we honor the fallen by naming workouts after them and performing them year after year in their honor.

For those of you that don’t know, traditionally, the Hero WOD Murph is performed on Memorial Day in honor of Lt. Michael Murphy.

The workout is:

For Time:

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

This workout was chosen because this was Murph’s favorite workout, and he used to regularly perform it in order with his body armor on, in fact, “body armor” was his name for it before it was later named after him.

Since many of us were still returning from Del Mar on Memorial Day this year, we decided that we should still run Murph, but do it on the following Saturday (Tomorrow, June 3rd @ 8 am ONLY).

We felt that taking the opportunity to honor a fallen hero like Murph is something that should not be skipped because it wasn’t convenient for our calendars.

So, we hope that as many of you as possible can join us for this event/WOD to help us celebrate the life and sacrifice of one of our nations hero’s.

To read more about Hero WODs and the story of Michael Murphy, check out Fallen But Never Forgotten by Russell Burger on the CrossFit Journal.

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