7 Things I Learned in 7 Years of CrossFit

Seven years ago I did my first CrossFit workout, was destroyed in less than 7 minutes of a scaled “Cindy,” and I was hooked. Over the years I’ve changed my approach many times, done a lot of add-on programs, and worked out in a lot of different gyms. Here are seven things I’ve learned.

  • Almost everyone should scale a lot more often.
    I bet I’ve scaled more workouts in the last year than I did in the previous two or three years combined. Intensity is king in CrossFit.
  • Going hard more than three days in a row should be rare.
    Our bodies need to rest, recover, and rebuild. Especially as we get older. Not many people can go HAM five or six days in a row without eventually getting injured or sacrificing progress.
  • Nutrition / Diet – what might work for your friend might not work for you. Experiment. Find what you enjoy and what works for you most of the time. Give yourself time to enjoy food and have fun eating though.
  • A Concept 2 Rower is one of the most powerful pieces of equipment for improving conditioning.
    Monitor keeps you on pace and you don’t beat up your joints like you do running.
  • Track your workouts.
    Helps with percentage work, estimating maxes, setting/recognizing PRs, seeing progress, etc. Keep a notebook, write blog posts with notes, and/or use a service like BTWB (my favorite).
  • A CrossFit (or functional fitness gym) is worth the price.
    I have enough equipment in my garage gym to do 90% of the workouts, but I don’t get the intensity I do when I workout at the gym with everyone else.
  • You don’t need to spend more than an hour in the gym.
    A lot of people want more results sooner, but a lot of times less is more. These days if I do more work, it tends to be technique or accessory work instead of extra conditioning or strength stuff.

Over the last year and a half, the tweak to my back, really changed my perspective and goals. I want to keep doing this because it makes me feel good and is a healthy life. This quote by Pat Sherwood sums it up…

Image Source: https://www.pascalecommunications.com/blog/2017/6/28/making-time-for-you


An Automattic Decade

Ten years ago I left SVSU and started working for Automattic. I still remember discussing the risks of joining a startup with my parents. I think I made the right choice. 😉

March 13, 2008

  • 22 employees
  • 1 former Automattician
  • I was hire #23
  • 3 Happiness Engineers
  • 9,725 commits on WordPress.com

March 13, 2018

  • 700 employees
  • 138 former Automatticians
  • I’m #15 in tenure
  • 264 people in our Happiness division
  • 171,566 commits on WordPress.com

Here’s a photo from the 2008 Grand Meetup, in Breckenridge, Colorado. Exactly half of the people in this photo no longer work with us.


Here’s the photo from the 2017 Grand Meetup in Whistler, British Columbia, Canada.


A lot has changed and I’m excited to see what happens in the next decade.

3 Whole Years

I forgot to post this last week. Last Friday marked the 3rd year I’ve been working full-time at SVSU. Over 5 years total if you count the time I spent as a student employee. Way too long…



It was a year ago today that I made my first post here using WordPress. I want to give a special thanks to Matt who suggested the little known project of WP to me when I asked him about his web site. Also big thanks to the other main developers and contributors that make WP possible. I still remember installing version .7x. It didn’t have multiple categories, plugins…in fact, I can’t even really remember what it did have so much has changed since then. All I know it’s a great piece of software.

Thanks to all the readers who stop by to read my words and thanks to those that voice their opinions and make this enjoyable to do.

Here’s to many more years…