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Tony's Blog

Road Workouts

For those of you who travel there are zero excuses why you can't get a CrossFit WOD in. Thanks to CrossFit One World for putting together over 100 mini-WODs for those of you on the road. Click here for your Road Workouts.

Sasquatch Barbell Club


Introducing Sasquatch Barbell Club!

Sasquatch Barbell Club is an opportunity for all members as well as new members to enhance their weightlifting and perform in a competitive environment. The focus of our training will be on Olympic Weightlifting, focusing on the Snatch and Clean & Jerk, as well as all necessary auxiliary and strength exercises. Members of Sasquatch Barbell Club should have an enjoyment for lifting and a desire to compete in small local competitions or aspire to lift at a national level. Lifting is meant for all ages and is a productive way to remain physically active.

Beginning July 7th Sasquatch Barbell club will be training from 4-7 pm Monday-Thursday, as well as on Saturdays from 6:30-8 am. CrossFit Station is also offering a new membership to be paired with Sasquatch Barbell Club. A weightlifting only membership is offered. This membership only is valid during barbell club training times and does not allow for any CrossFit or the daily WOD. Cost will be $50 dollars a month for a weightlifting membership. For more information contact Seth Conder or visit us at 

10 Things That Will Happen To You When You Start CrossFit

Here is another great article that I wanted to share with all of you For those who are thinking about trying CrossFit and rewriting their own futures,

below are the first ten things that will happen.

1. You will find out how truly out of shape you are. It is likely that your first few sessions at a CrossFit gym will consist of stretching and basic instruction. You will likely sweat like a pig and require numerous breaks to catch your breath even during this relatively easy phase. This is because you are engaging and stretching muscles that have been dormant for years. You will also be sucking at the air for every molecule of oxygen you can get. It will be a week or two before your lungs are really open, prepare to gasp like a newborn taking its very first breath.

Read More....

CrossFit Cheaters Anonymous

I come across many articles that I like to share on Facebook. My wife Trina says I need to share them on our Website too - so here is my first attempt. Please click on the link below to read an article that I came across.

Which CrossFitter are You?

What is Paleo Nutrition

Paleo Nutrition Prescription WORKS! The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic!

The Health Benefits

It is a fact that the Paleo diet delivers the best results. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants.

What Should I Eat?

In plain language, base your diet on vegetables, lean meats, nuts and seeds, little starch, and no sugar. Plenty of olive oil, coconut oil, and coconut milk.  Stay away from all processed foods, dairy, grains (yes even whole grains and brown rice), sugar, artificial sweeteners, fruit juice, and starchy foods like white potatoes and beans. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

First stock your pantry and fridge

Now that you have started to think about Paleo and you don't know where to begin, start with stocking your pantry and fridge. Sarah from EveryDayPaleo has an amazing list to get you off on the right track. Items such as coconut milk, hot sauce, almond flour, nuts and seeds to name a few. Be sure to click here for a completed list.


The worst thing I can do for myself is come home to nothing in mind or prepared for dinner. It causes stress and a very good excuse to order a pizza. I have written many articles on how to be prepared and plan for the work week.  Set aside an hour on the weekend to plan  you're meals.  Think about your week ahead and start gathering your “go to” meals.  For example, if you know Tuesday afternoons are consistently crazy thanks to kids activities and life in general make Tuesday night taco night. The idea is simple - to have it ready in the afternoon so that you only have to reheat just before dinner.  Make a day using your slow cooker, this helps when you are are away and you need to have dinner ready when everyone walks in the door. Try and make leftovers, so that you have something prepared for lunches the following day.  Use your weekend to shop.  Nothing sucks more than trying to shop on a weeknight when everyone else is doing the same thing, your kids are cranky and so are you, it’s dark, rainy and cold, and all you really want is a glass of wine and a chicken pot pie.  Don’t let yourself go there. Instead, shop when you are clear headed and fresh with shopping list in hand. Being prepared gives you a sense of freedom, capability, and no excuses to eat crappy food!

Get the Kids Involved

I hear often enough that you're kids need their kid food - which makes it hard for you to stay away from the Oreos, granola bars, and chewy gummy snacks. Keep the kids excited about their new Paleo Food choices. Let them help you pick out new veggies or fruits.  Bring them with you in the kitchen and give them important jobs to do while you are preparing food.  Praise them, make them super stars at cooking, let them make a mess, let them explore your spice cabinet, let them sample what’s simmering and have them tell you “what’s missing!” Have them choose a spice to add.  Give them their own little drawer with their own kitchen utensils.  Do not make a fuss when they do not like something or they don’t eat as much as you think they should.  Sarah has a great book for Paleo Kids it is worth checking out.

More great tips and recipe ideas:

PaleOMG-10 ways to stick with Paleo

NomNomPaleo - CookBook App

The Clothes Make the Girl - Insanely great cookbook

The Food Lovers Kitchen - over 200 grain free ideas

Paleo Parents - What Losing 135lbs looks like

Civilized Caveman Cooking Creations - and a follow on Facebook a must

Health-Bent - "Recipes that don't look or taste like dog food"

Shopping Paleo on a Budget

Mark's Daily Apple - Free e-book and many other resources

Balanced Bites - Podcasts and Food ideas

Robb Wolf - Testimonials worth reading!






#9 Master's Division CrossFit Games

  Tony Kubitschek, owner of CrossFit Station returns to the Games after a fifth-place finish in 2012. The 51-year-old was sidelined with minor injuries that prevented him from running and jumping earlier this year, but now feels ready for whatever is thrown at him.

“I plan on working my ass off and get what I can get,” he says.






Positve and Negative Mindset

“Fitness Is..”Article by Blair Morrison, Originally posted on

Fitness is…Slinking, creeping, unraveling doubt. It’s a burden you know too well. That point halfway through a workout when the voice inside your head starts pounding against your eardrums, telling you you’re too tired, too sick, or too weak to go on. Or out in the world when you convince yourself you’re too fat to wear that dress, too old to play that sport, or too green to do that job. It’s a sensation so overwhelming that you find yourself practically submerged in it, like a liquid skepticism, viscous and disgusting. You rationalize, “Hey, it’s alright… it’s just the way things are. Those dresses are for skinny minnies, those sports are for the young bucks, and that job… well, I’ll bide my time and get there eventually.” But deep down you’re hating yourself, resenting your size, your age, your inexperience, or whatever relative weaknesses you have. You wish you were more fearless, more driven, and more secure, but life has taught you well your incapacities and it’s not your place to argue.

The truth is we’d much rather assume defeat than face our weaknesses head on—far better to avoid the mirror than risk a humiliating sidelong glimpse. In essence, doubt is a mechanism designed to protect our ego from this very confrontation. Years of experience and pain have honed our instincts to sidestep landmines of embarrassment and grief, conditioning us to be chronic under-estimators. On the whole we have grown habitually and pathetically risk-averse.

The problem with this way of living is twofold. First, we forget what it’s like to face a challenge, thus neglecting the skills needed to overcome it. Whichever way you slice it, life is hard and emotionally uncomfortable. It is never quick or easy, and it is harshly unapologetic. In order to truly grow we must be willing to live on the margins and step outside our comfort zone, in many cases risking failure. We need to tap into stores of courage and determination that most days lie collecting dust. If we don’t, they lose their potency and condemn us to chronic intimidation. Then on that day when we no longer have a choice, when we can’t avoid the issue or sidestep the mines any longer, we don’t have what it takes to survive. You find yourself on an operating table with 3 stints in your heart and no idea how you got there, no idea how to recover. Or you wake up geriatric at 55, unable to pick up your grandkids for fear you might pinch a nerve or slip a disc. Such is not the intended way.

Second, and perhaps more dangerously, we begin to identify more with what we can’t do than with what we can. This is because, in the absence of real confrontation, our doubts become our reality. It doesn’t matter how irrational or ill-conceived the reasoning, the man obsessed with his age looks older by the day; the woman refusing to try on the dress grows less and less likely to ever wear it. If we keep inundating ourselves with notions of inability, we will always struggle to improve. If halfway through every workout you keep telling yourself it can’t be done, chances are it never will be. Soon the mirror knows only negative reflections, having gone so long since showing any other. A productive life cannot be lived in such circumstances.

Granted, fixing this is easier said than done. Behind every sneaking doubt or hesitation there is some truth. But we cannot be defined by these limitations. They are merely yardsticks: Commit yourself to outgrowing them.

When I was a junior in high school I played cornerback for the varsity football team at 5’9, 145 lbs. I wasn’t particularly quick, strong, or tough, and I wasn’t the coach’s son. The only thing I really had going for me was my brain. I always knew where to be and when to be there, and on the not so infrequent occasion when someone else forgot where they were supposed to be, I could get him there too. The problem with being this aware was that I couldn’t fool myself into believing I was something that I wasn’t. Other guys may have convinced their 2nd string bodies they were all-state material, but I knew I was average. I knew I was small and slow and, most of the time, scared. These were facts. They defined my capabilities.

One day in practice our tight end (a 250 lb behemoth) caught an out route and turned upfield towards me. I had made plenty of tackles in my life and knew that going low was the safe play, but for whatever reason I went in high with no regard for life or limb. Somehow I connected just right and my 145 lb frame flipped his 250 lb one like a buttermilk pancake. I couldn’t believe it. It didn’t compute. The player I thought I was could never have made that play. Yet there I was, standing over the dragon slain.

It’s no different in society. People aren’t blind or misguided: they look in the mirror and know what they see. If it’s unpleasant they’ll trim it, tuck it, or wrap it in fancy paper, but deep down they know their shortcomings. Many are haunted by them. Some overcompensate—the 5 foot guy drives a Hummer, the incompetent boss screams about everyone else’s incompetence– but most simply avoid the issue entirely. Precious few address the fact that the doubt in their subconscious is rooted in truth. That guy is 5 feet tall. That boss is incompetent. Until something happens to change those facts no amount of compensation or avoidance will make them feel any better.

The only way to overcome doubt is to welcome it, face it, and test it. We have to invite our weaker sides onstage and see how fragile they truly are. For me it happened by accident, but more deliberate approaches are just as effective. Start by using your doubt as an indicator of where you need work. Rather than silently dreading the day when double unders come up in a WOD, do so many of them that you’d just as soon skip rope across the street as you would walk there. Rather than telling yourself you’re too old to keep up with the fire-breathers, re-define your limits and stop making excuses. Refuse to be intimidated by your weaknesses and you might discover that all this time you were drowning yourself in a 3-foot pool.

Until that hit 10 years ago, I was limited by my own under-estimation. Afterwards I was more aggressive, more decisive, and more effective. I promise that unless you risk your ego from time to time you will never overcome your current limits. They will fester and persist until that pallid reflection becomes real. Remember this the next time that voice starts pounding against your temples. Maybe the outcome isn’t so certain