"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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Before and after CrossFit 

Shelfroadmatt_3  Matteldo_5

On the left is Matt in 2004, he was 26, before CrossFit.  On the right is Matt this September 2008, he is now 30, after CrossFit.  In the before picture Matt spent about 2-3 hours in a gym per day, 4-6 times a week.  He religiously did the "John Long" workout and he spent a lot of time isolating muscle groups in order to get stronger for climbing.  Going on two years of CrossFitting, Matt’s average workout lasts 10-30 minutes (not including time to chat and hang out) 5-6 days a week.  CrossFit even made him smarter, he wears a helmet now.

Alan and Anna meet "Karen"



  1. Matt and Cherie, congrats on the start-up. Keep us informed on the lease negoiations, I’d be curious, since we are going through the same thing right now. Anyway, I wanted to stop by the website and say great job. We will be paying our affiliation fee here shortly and will be off and runnig with you guys. One last thing, and this really goes to Matt, my Engineer just found a tumor in is brain and will be going into surgery tommorow and would like your fellow firefighters to give out a prayer for him and his family. Thanks guys and I hope to hear from you soon.

  2. Matt :

    Best of luck to you and Chris! Cherie and I will have our Brother FF in our thoughts. Stay strong.

  3. Paula Gravatt :

    Matt And Cherie-
    Wow! The site is amazing! Congrats to both of you! I will be checking in daily to happily follow your progress. Keep up the great work-I can feel the positive energy all the way out here in Cali!

  4. Matt :

    Alan: 283
    Anna: 265
    Cherie: 371
    Matt: 427
    And…. rest day (for the Chan’s)

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