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Monthly Archives

January 2015

Muscle up clinic with Rupert Egan

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This session will focus on drills and progressions for the development of a strict muscle up on Rings, a swinging muscle up / front uprise on Rings, and a muscle up / kip on Bars.

Prerequisites are as follows:

  • 15 second flexed arm hang (chin up grip, hollow body)
  • Full range of motion P. bars dip w/ 10 second pause at the bottom
  • Full range of motion pull-up (sternum to bar)
  • 2 front level rocks (do not have to hit full front lever but body must move as a unit)
  • Proficient Crossfit swing on bars

Saturday Feb 21, 2105 12-3 pm $60

MUSCLE UP CLINIC Sign up

Getting to know: Ricardo Alvarez

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1. What is your name?
Ricardo Alvarez

2. Do you have a nickname?
Ricky, BIG RICK10426757_295230117313306_2302347087771197818_n

3. Where were you born and raised?
Tijuana, Mexico

4. What brought you to Pittsburgh?
I came here from Miami to train at CrossFit Mt. Lebanon and get better at the sport.

5. What is your athletic background?
I have played soccer since I was ten.

6. How long have you been CrossFitting?
Since July 2013.

7. Why do you CrossFit?
I first started because I wanted to look better and become fitter. After my first workout I got beat by this guy and it really pissed me off. I thought I was fit, but really wasn’t. After that workout, I was hooked and just wanted to get better and better.

8. What is your favorite CrossFit movement?
Pull-ups

9. What is your least favorite CrossFit movement?
Power snatches

10. What has surprised you the most about CrossFit?
The community; the way people come together to push you and stay with you until you finish your workout is incredible. Community love; everyone in your box becomes your family.

11. What were your CrossFit goals for 2014?
To move from Miami and begin serious training in Pittsburgh. To get stronger.

12. Did you accomplish this?
Yes.

13. What is on your CrossFit to-do list for 2015?
I want to be part of a team that makes it to Regionals.

14. What are you most proud of?
I am proud of myself for pursuing my dream. Not a lot of people would just pick up their life and do that. This doesn’t relate just to CrossFit, I plan on achieving my goals in all areas of my life. This move was a new beginning for me.

15. What is your favorite book?
The Alchemist

16. What is your favorite quote?
The world ain’t all sunshine and rainbows.
It’s a very mean and nasty place,
and I don’t care how tough you are,
it will beat you to your knees and keep you there permanently if you let it.
You, me or nobody is gonna hit as hard as life.
But it ain’t about how hard you hit,
It’s about how hard you can get hit and keep moving forward.
How much you can take and keep moving forward.
That’s how winning is done!
— Rocky Balboa

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17. 3 words friends would use to describe you:
Funny. Hard-working. Driven.

18. What is something about you that would surprise people?
I’m a romantic.

19. If you had one superpower what would it be?
Super strength.*

*Editor’s note: I think he is well on his way…

photo cred to MetConPhotos

Climbing to the TOP by Sarah Warman

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1939764_10101952204209053_508626940_n I’ll never forget the first time I walked into CrossFit Mt. Lebanon.  The gym was large and spacious.  The floor was made up of rubber mats, covered with weight plates, barbells and buckets full of chalk.  Long ropes hung from the high ceiling. There was a large group of athletes huddled near a whiteboard receiving instructions. Then, they quickly scattered to their weighted barbells and the music started booming throughout the gym.  I watched in amazement as they lifted heavy weights and then proceeded to climb the ropes that were hanging from the ceiling.  My heart was pounding.  “I’ll never be able to do this,” I thought to myself.

I thought perhaps I had made a mistake.  Maybe this wasn’t going to be for me. Fortunately I didn’t have to start CrossFit with rope climbs or a weighted barbell. I began in a prep class that taught Olympic lifts with a plastic pipe, rather than a barbell.  For four days I worked on proper technique before I was allowed to participate in my first class.

A little over a month into CrossFit I felt like I was becoming more fluid in my movements.  I spent less time thinking about the movements, and more time just doing the movements. But I still had my doubts.  The night before a class, I would check to see what skill we would be working on and what the next workout would involve. Then the battle in my mind would ensue, “Our skill is handstand pushups? Maybe I should skip tomorrow. I hate being upside down.” The clash in my head would continue, “Look at that workout! It’s so hard. You’re not going to be any good at it.  You’re going to be the last one to finish.  You don’t want to be last!”

10858453_671538949629420_2503473673477262265_nMore often than not, I did talk myself into going to class.  Sometimes I couldn’t do a skill.  Sometimes I could only do a modified version of the skill.  A few times I did finish the workout last and it really wasn’t as bad as I had imagined, especially with so many of my fellow classmates cheering me on.

Slowly I started to realize that it really wasn’t CrossFit that was hard. It was the fear, anxiety and nervousness that came along with CrossFit that was hard. Not to be misunderstood; CrossFit workouts are the hardest workouts I’ve ever done in my life, but the pain in those workouts doesn’t really compare to the self-doubt, anxiousness and troubles we may face in our everyday lives. Rather than avoiding what scares us, CrossFit enables us to face those fears, doubts and worries. It forces us to be uncomfortable, let go of our insecurities, and try something new.

During my year long journey at CrossFit Mt. Lebanon, I’ve been the last to finish, lifted the least amount of weight in my class and even fell on my butt.  Yet, none of it is as bad as I had imagined.  The fear and anxiety in my mind was always worse than the actual event. And one day I’m going to climb that rope all the way to the top.  It’s not as hard as I once thought it was.

Getting to know: Matt Collier

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IMG_2861What is your name?

Matthew Collier



Do you have a nickname?

In high school my nickname was Lumpy. During my sophomore year my soccer coach started calling me that because he said I reminded him of Lumpy from Leave It To Beaver. I didn’t see it, but it stuck.

Where were you born and raised?

I grew up in Penn Hills. I moved to the South Hills about 15 years ago.

What do you do for a living?

I am a police officer for a South Hills community

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What is your Athletic background?

I played soccer my whole life. I still play from time to time. Although whenever I play now I pay the price for it. I can’t stop playing like I’m still 18 years old, and that doesn’t mesh well with a 39 year old body. Over the last 10 years I’ve been involved in mountain biking, globo gym, running, jiu jitsu, MMA, and Crossfit.



How long have you been CrossFitting?

One year.

What is your favorite CrossFit movement?

I can’t say that I really have a favorite movement. Although, I really enjoy long, grinding WOD’s.

What is your least favorite CrossFit movement?

To be honest, I think they all suck in their own special way.

What has surprised you the most about CrossFit?

It’s effectiveness. When I started Crossfit a year ago I was in pretty decent shape. Even Brad will agree with this. I came into Crossfit a couple months after my team finished first at the 2013 Mogidishu Mile (not bad for a group of old donut eating cops) and I was immediately humbled by Crossfit. Over the last year I have continued to get stronger, my cardio has gotten better, I have gotten leaner, and the only change was doing crossfit.

The other thing that surprised me the most is the people. I have been blown away by the ego free atmosphere. I love the fact that effort, and not performance, is celebrated. Having one of the elite athletes finish their WOD ahead of you and come over and root you on is awesome and completely unique to Crossfit. The people genuinely care about you and want you to get better.

What were your CrossFit goals for 2014?

Since I started Crossfit in 2014 I really didn’t have any specific goals. I guess my goal was just to see if Crossfit could take my fitness to the next level without drinking the “ Crossfit koolaid”.. Let’s be honest, before you start Crossfit the people who do Crossfit seem pretty weird.

Did you accomplish them?

Yes and no. My fitness has definitely been taken to a whole new level. But I definitely drank the” koolaid”. Heck, now I am drinking it through a beer bong!

What is on your CrossFit to do list for 2015?

Obviously I want to get better at the movements, the skill exercises, and oly lifts. Most importantly, I want to get better at scaling. I find it’s so easy for my ego to get me caught up in the desire to put that RX next to my WOD stats on the board. I want to focus on putting out max effort in rep count or time as opposed to max effort on weight used.

What are you most proud of?

My faith, my time in the Marine Corps, my marriage, and my son.

What is your favorite book?

The Bible.

What is your favorite quote?

“A lion does not concern himself with the opinions of sheep.”

Why do you CrossFit?

Because I have found that Crossfit challenges the body as well as the mind. I am a firm believer that a strong body and a strong mind is essential for my line of work. Obviously being fit helps with the physical aspects of my job but I believe that it goes far beyond that. When you present a physically fit appearance and the confidence from being physically fit I have found that you end up in less physical confrontations. Also, Crossfit provides an outlet for the stress induced by the things we deal with.

3 words friends would use to describe you.

Honest, loyal, and blunt.

Name 3 things on your bucket list:

I don’t really have a bucket list.

If you had one superpower, what would it be?

To be able to understand the mind of woman. Especially my wife.

RX Smart Gear DOUBLEUNDER Clinic

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jumpropeologyposter-2Rx Jump Ropes offers industry-leading clinics on teaching CrossFitters how to efficiently master double-unders as well as understand and work the basics of jump roping all together.

Jumpropeology is the world’s first fully encompassed jump rope workshop centered around functional fitness.

The information presented in Jumpropeology has proven highly effective from the beginner CrossFitter all the way to the Games athlete.





CrossFit Mt. Lebanon will host Rx Smart Gear’s Jumpropeology on Saturday, Feb 7 2015, 2:00 PM – 5:00 PM

DOUBLE-UNDER clinic Sign up