D-Town Blog

May Athletes of the Month!


Melissa Romeo


Do shoes make you WOD faster? Yes. Yes they do.


Shoes.  Comfy, warm, functional, and with the right ones, you’re 78% more likely to run faster and jump higher. If you don’t believe this is true, please refer to one of the final scenes of The Sandlot, in which Benny “The Jet” Rodriguez outruns The Beast all because he put on a fresh pair of PF Flyers. This by no means is an all-inclusive list, but lets break down a few of your shoe options, which obviously will give you a sub 2:30 Fran time.


Chickens or Eagles


If you hang with chickens, you're going to cluck, but if you hang with eagles, you're going to fly.


Inches and Seconds - Life and CrossFit

“I don’t know what to say really.  Three minutes till the biggest battle of our professional lives.  It all comes down to today.  Now either we heal as a team, or we’re gonna crumble.  Inch by inch, play by play, till we’re finished.  We’re in hell right now, gentlemen.  Believe me.  And we can stay here, get the shit kicked out of us, or we can fight our way back into the light.  We can climb out of hell.  One inch at a time.” – Al Pacino, Any Given Sunday


Taking Care of the Temple


A lot of people have been asking recently about the new programming at the gym.  Concerns have been raised on if the volume is too high or if more rests days are needed.  Maybe the programming has gotten a little harder recently but it is done with careful consideration and with specific outcomes in mind.  To put everyone's minds at rest, one thing that I want to address is that there is no such thing as overtraining - only under-recovering.




I think it's time to finally address the huge elephant that's been hanging out in the gym... There has been a lot of change recently at D-Town.


Phew! Feels great to finally just get that out. And now that the cat is out of the bag I'm hoping we can clear the air a bit. It's very common for people to be not only be resistant, but also very apprehensive to change. Resistance to change is the act of opposing or struggling with modifications or transformations that alter the status quo.




I have no desire to be famous. I just want to sneak in, do work, and fade to black.


I think that there are a great number of people (myself included at times) who do a lot of things for the accolades we receive. Our only reasons are selfish. We enjoy the attention and praise that others give us. I wonder if we would still try and achieve the same things if no one knew or even cared? What if the praise didn't matter? What if it wasn't about trying to be famous? What if we just did the things we needed to do because that was the right thing? The ONLY thing.

Failing Forward


What motivates you?  What pushes you to push yourself further than you want to go?  Where do you find inspiration? 


 I know that this goes against traditional thinking, and I don’t know if anyone will agree with me without further explanation, but I am personally motivated by failure.  Now before you tune out and stop reading, let me expand upon that thought and see if I can sway your judgment.   


Regionals Experience


After years of hard work and dedication, 6 of our athletes accomplished the goal of competing in Regionals.  The entire experience was something none of us will ever forget.  Every one of us had spectated at Regionals before, and it was a dream come true to be the people on the floor actually doing the workouts.




The Importance of Olympic Lifting


The Importance of Olympic Lifting for CrossFit


Whether you like it or not CrossFit involves lifting weights, quite frequently.  As a matter of fact, 41% of the movements you have done in our WODs since November 5th have been weightlifting movements.  48% of the movements have been gymnastics, and the final 11% have been monostructural (row, run, or double unders).  This speaks very highly of Don’s programming.