Lifestyle'S ARCHIVE

  • Bob has been a member here for about 7 years. We have had some great conversations over the years. Lately, a lot of them have centered around his return to a healthier lifestyle and making working out and taking care of himself, a part of his life again. We’re going to record a few of […]

  • Injuries: Yeah they’re not fun!

    By Bill | In Blog, Lifestyle | on January 31, 2017

    Mark Rippetoe said “Accumulating injuries are the price we pay for the thrill of not having sat around on our asses.”

  • Advanced Hypertrophy Training

    By Bill | In Blog, Lifestyle | on August 10, 2016

    An outline of my advanced hypertrophy training program

  • Good Foods? Bad Foods?

    By Bill | In Blog, Lifestyle, Nutrition | on July 22, 2016

    Are there good foods and bad foods? Eh…

  • Our New Experiment: CrossFit!

    By Bill | In Blog, Lifestyle, Updates | on August 30, 2015

    We’re going to try a fun experiment this month. It’s called CrossFit. For real. One thing I know for sure, getting fit is HARD! Although we’ve never really strayed too far from Coach Glassman’s original template for our programming here at CrossFit Renaissance, we are not 100% true to it.

  • Hey guys!

    Well, one month on my own without the family at home (#bachelormonth!!) and then another 2.5 weeks on vacation have put me at highest bodyfat in quite some time.

    I generally have a decent handle on nutrition most of the time, but the last 2 months, not so much and I’m paying the piper.

    Right now I’m also coming off my longest time off in the gym in recent memory as well (about 1 month), and man did I feel that today during the workout!

    Now, I was going to get aggressive from the start and begin tracking macronutrients (which are protein,carbohydrates and fat), but have decided to start a little easier and do what I call the “fist portion” diet. It’s an old diet from body for life. It’s certainly not the best, but it’s a good place to start.

    It goes: 4-5 meals a day, each meal consisting of:

    1 fist sized portion of protein

    1 fist sized portion carbs

    1-4 fist sized portions of vegetables (for this I’ll used water based, not starchy veges)

    This plan also allows for 1 complete day off, but I won’t go too crazy on the day off.

    Ok, here we go. I’ll also be recording my meals on myfitnesspal, but the portion sizes will be estimates because I’m not weighing and measuring my foods just yet.

    In addition to the nutrition, I’ll be training at least 4x per week, shooting for 5x.

    The first pictures are always the hardest to take for most people, but you have to see where you’re starting:



  • CFR Competitors Group!

    By Bill | In Blog, Lifestyle, Updates | on January 14, 2015

    CFR Competitors Group

    The CrossFit Games Open begins in 6 weeks! For those of you looking to step your game up, we will be holding a 6 weeks competitors course. We will focus together ,as a group, on skills, olympic lifts and advanced conditioning. After years of competing and preparing for the Open, we can anticipate with high confidence: the time domains, skills needed, and movements required to be as prepared as possible to do your best!

    The competitors group will meet once per week on Saturdays from 11a-12:30p with Kevin. In addition to meeting once per week there will also be homework assigned to be done on your own or with each other during the week to further prepare you for the open. The first session will be this saturday from 11a-1230pm.

    We want to get started as soon as possible, so we will start this Saturday! This Saturday’s class will be free so you can come give it a shot. The cost for the course will be $75 which will also include free open gym (a $40.00 value) for you to do the assigned work.

    Please sign up on MBO ASAP, so we can anticipate how many of you crazies to anticipate this weekend. Let’s ROCK!!!

    open 2015

  • Are you Happy Now?

    By Bill | In Blog, Lifestyle, Updates | on January 9, 2015

    The beauty of CrossFit isn’t the bumper plates, or women doing pull-ups. It’s not even the “wod.” The beauty is, “Let me show you how to squat, friend.” The beauty is CARING. We care enough to learn more, to tell you when you can do better, to share. And everyone can share.

    If you’re happy about your January, or joyful because of this week, you don’t have to hand out our business cards. You don’t have to refer seven others. Instead, I want you to teach your best friend to squat. If you care about them, teach them how to do an honest-to-God, heels-down, hips-back SQUAT.

    I’ll even give you a prize. Post a picture and/or video of your friend squatting to our facebook page tomorrow, or email it to us, and they can do OnRamp for free! ($199 value.) It has to be good–you’ll have to teach them–and it has to be tomorrow. But if they do one good squat, they come to CFR for FREE!

    Can you think of a better gift to give your best friend, your husband, your boss? I can’t.

    Here’s our facebook page. You can email us a picture at You can call us 215-760-5795 and we’ll give you a number to text with a pic. Submit by 9pm on the 9th, please.

  • Fit It Forward: Day 5

    By Bill | In Blog, Lifestyle, Updates | on January 9, 2015

    Fit It Forward Challenge: Teach a friend to squat.

    Sitting down and standing up will save your knees, your health, and maybe your life. We are doing the January squat challenge here at CFR. You don’t have to be that extreme, but when your husband is 80 and wants to get out of bed to pee without help…you’ll BOTH thank us.

    We’ve got a prize for your friend, coworker or spouse who learns to squat under your guidance today. Click here to see it!

    Tag yourself in this picture on the CFR facebook page and make it your profile pic for the week! You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the CFR Family is doing some good out there!

    The picture looks like this:

    CFR Fit it Forward

  • Fit It Forward: Day 4

    By Bill | In Blog, Lifestyle, Updates | on January 8, 2015

    Today is the fourth day of our Fit It Forward challenge. This week, we’re working on your happy. Read more about it HERE

    Fit It Forward Challenge: Find Their Genius. Everyone is really, really good at something. Taken out of context, that ‘genius’ may seem trivial, but it’s a sign of larger things. One of my favorite things about my wife is her ability to organize and keep track of things. She makes it so much easier to tackle our lives together, because I am sure that she has everything in check. Because of her attention to detail our lives run a lot smoother.

    We spend a lot of time finding ‘bright spots’ for CFR members. Our collective pursuit-fitness-provides a great opportunity for nurturing genius. When Siri hit her first Kipping pullup a few weeks ago we were stoked. It’s really easy to find genius in the gym.

    It might be hard to uncover genius–or forget genius–outside the gym. When your husband, who is a genius at making coffee, leaves the door open too long, or forgets to take out the garbage, try to focus on the coffee today. You don’t have to forget about the other stuff, but tell him that his genius is appreciated.

    The quiet uncovering of genius is a crime. If you see something, say something!

    Doing the Fit It Forward challenge? Tag yourself in this picture on the CFR Facebook Page and make it your profile pic for the week! You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the CFR Family is doing some good out there!

    The picture looks like this:

    CFR Fit it Forward

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