« Monday July 1, 2013 »

Today I say goodbye (in some ways) to a best friend. Mike Frost is leaving Local for a while. It would be pretty easy to say that this is one of the most bittersweet days in my career as a coach. Let me explain.

The Frost that you see today was not always so. Seven years ago, I was a wet behind the ears personal trainer at a globo gym. Mike was one of my first clients. I distinctly remember him vomiting during suicide sprints on his first day. He could barely do a single under. But what I also remember was that Mike had the heart of a lion. This guy was able to take a punch and get back up again. His desire to succeed far outweighed his current physical condition. I've yet to see his determination matched in another individual.

Even more impressive is his compassion for others. Whether it's backpacking together (where he has to practically drag me up a mountain trail) or watching him encourage every single Local athlete, I'm always proud of what Mike stands for. He is truly a fantastic guy.

It's obvious to people how Mike has changed physically on the outside since we first met. He's stronger, fitter, and just more badass in general. What isn't obvious though is how I've changed on the inside during that time. Frost has made me a better person and a better coach. You're all benefitting from the friendship I'm so lucky to have.

Mike we wish you well in your journey and we can't wait to have you back here at Local some day.

Workout of the Day

A.
Six sets of:
Power Snatch from Mid-Thigh x 6 reps
(these should be fast and continuous, like this.)
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

B.
Three rounds for time of:
185/135# Front Squats x 8 reps
400 Meter Run

Barbell originates from the ground.

L2: 135/95#

L2: 95/65#

Comments

[Mike F]

"You're all benefiting from the friendship I'm so lucky to have." I couldn't have said it better. Thank you, Chad, for being the best coach and trainer I have ever had. I wish you and all of the folks lucky enough to be clients or coaches at CrossFit Local all of the best as I start a new path. Play hard, work harder, and above all, look out for one another and celebrate your achievements together.

[Mike S]

Made me tear up, chad. Mike, thanks for being my rabbit, my supporter, and my brother from another for the last three years. I'm not saying goodbye because I know we will see each other soon. But I am sorry I won't be chasing your bald butt anymore. Love you buddy.

[KT]

Thanks Audrey for leading an awesome class even with the weather issues!

[Dan T]

Frosty will be missed.

went to 115 on part one.

WOD as Rx'd 10:01 Probably could have pushed myself more on the first two runs. All front squats unbroken.

[Kevin L]

Dammit! Another one gone.

Waking up this morning half way around the world I'm quite sad, because well, CFL lost one of if not their best member. This tears me up to write this, but.....well....

The reason?

Let's go back to October of 2011. One of my first WODS in the box we were doing man makers. I was new to CF, and it was pure hell getting through this particular WOD. Mike (who was always a competitive inspiration) finished first of course. I finished a few minutes later. And as I tried to roll my body over to witness the carnage smattered across the gym floor, I noticed that Mike was still doing man makers. I thought to myself, "man, I thought he was done 2 minutes ago?" Then I witnessed my most memorable moment of CF. Another member was still trying to finish the WOD, and Mike was doing extra man makers with this member to help this person get through the WOD. Mike was cheering and helping this guy out as he painfully was hammering through extra MM. I could not believe it. That moment changed my CF mindset. It was that point that I made sure that it was more important that other people finished their WOD than me. Like Mike has said, leave NO one standing.

That mindset helped me to fall in love with CF and it's one of the reasons I have hammered through over 200 WODS by myself here in Mongolia. I cannot tell you now many times I have thought about Mike getting through workouts here. I have witnessed Mike inspiring people to do better. Not just in the gym, but just in life in general.

This man drips with so much integrity that I firmly believe that it's not sweat that comes off this man when he works out, it's his loving and dying passion for other people and how he wants other people to succeed.

You can never replace people or greatness, and today CFL has lost a good one. I know that he has touched an inspired most of you in the gym. So, it is your duty now CF members, to use what you have learned from Mike, and like me, continue to turn something positive in the gym. Today as I go to the gym, I will have to work harder, because the one person I was looking forward to workout out with the most will not be in the box when I return. Therefore, Mike, you will have to show up as an honorary guest my 1st day back.

Love you Mike...and as always.

Be good!

~ Kevin