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One of the very distinct concepts that separate CrossFit gyms from other fitness facilities is the idea of a community. Community at CrossFit Casco Bay takes on a variety of different meanings and there are a few key elements that make our community great. The elements that I am going to highlight in this article are ownership, welcoming, and fun!

Lets start with ownership. This is one of the first places to begin when building a community. Our athletes view the facility as theirs and rightfully so. This is not just the gym that you show up to and leave. Our members are invested in making the space a little better every time they are here. This was most evident this spring when we did a complete overhaul of the gym and cleaned it from head to toe. The amount of volunteers that stepped forward turned a weekend endeavor into a 3-hour project.


Moving on the “welcoming” atmosphere. Everyone knows that it can be a bit intimidating to come into a tight knit community. That intimidation can be amplified when you add a barbell into the equation. I am continually impressed by the welcoming nature of our members. Newcomers are greeted with introductions, but it does not stop there. They often enter into conversation about what is bringing them to CFCB and battle stories from member’s experiences when they first started. This is encouraging to see when you hear about other gym experiences where the communities are cold and closed off.

CrossFit Casco Bay - FUNctional Fitness


Last but not least is, Fun! Almost all of us use CrossFit as an outlet. It is a decompression method and a way to turn your thoughts away from your daily stresses. Our community provides an atmosphere that makes it fun to show up and throw down in a workout with friendly people. Working out is no longer a chore but an event in your daily life you want/need to get to.

The community that we have forged here at CrossFit Bay has many other elements beyond athlete ownership, a welcoming atmosphere, and a fun environment that makes it great.  Building upon the amazing foundation that we have formed with these three core principles will allow us to grow and flourish.  It is clearly evident that this community would not be great if it was not for our engaged members.

Love you guys!

CrossFit Casco Bay Nutrition

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Nutrition is the base of CrossFit’s Theoretical Hierarchy of Development. Without the diet to support it, optimal fitness is not fully achievable. It is much more difficult for the majority of us to maintain a solid diet than to come into the gym for an hour a day and throw down with our friends.

Knowing where to start is key. The more information we have the better decisions we can make regarding our fitness and nutrition. Below are two links to get you started. Read and review and make an assessment of your current diet:


A Personal thought:

I get asked all the time about my personal diet. I am not sure how to answer most times. I would love to say I eat perfect paleo 100% of the time, or that I consume “x” number of blocks on training days or “x” number of blocks on rest days. I like to lead by example, but the truth is I eat for my current fitness goals.

CrossFit Casco Bay - Sam

Coach Sam’s current diet rundown/thoughts:

My diet is roughly 80% paleo, with an effort to consume greens and vegetables with every meal. Bread and grains appear in about one meal a day with moderation. I also use almost no supplements, adding no more then two protein shakes a week and using Vitamin D and fish oil sparingly. I eat when I am hungry and don’t count calories consumed.

In the past I have used roughly 95% paleo for fairly long stretches of time in an effort to lean out. If I wanted to be leaner, I would need to be much stricter with food and sleep, but that is not my goal. My current fitness regimen is a mix of body composition maintenance, performance, and fun (a few beers or an occasional donut won’t derail these goals).

My pre-CrossFit diet included tons of dairy, bread, pasta, cookies, and soda almost daily. Even while being young and active it left me with a weight of 200lbs and 23ish body fat (BF) percentage on my 5’11 frame.

In 2013-2014, I committed to a higher training volume and a diet that would compliment this volume. My diet consisted of about 95% Paleo. During that time I did not drink alcohol or have many sweets. In retrospect I should have measured food intake and eaten more. I was around 188lbs and at the lowest 9.7% BF.

At the time of this article with my ~80% clean diet, and maybe an extra donut here and there, I weighed 212lbs with14.5% BF.

The point that I am trying to make is you need to adjust your diet to your personal fitness goals. Eat very clean to improve aesthetics or performance, or drink soda and eat cookies to increase your buoyancy. The mantra I utilize for myself is a quote from Robb Wolf’s The Paleo Solution: “You can get 90% of the results from 80% of the work”. Eating well with a few exceptions is a much better option then a crap diet with the occasional salad.

Recommended Reading:

  • The Paleo Solution by Robb Wolf
  • The Paleo Answer by Loren Cordain, PhD
  • Wheat Belly by William Davis, M.D.
  • Why We Get Fat and What To Do About It by Gary Taubes
  • The Primal Blueprint by Mark Sisson
  • Everyday Paleo by Sarah Fragoso
  • Make it Paleo by Bill Staley and Hayley Mason

Dr. Duane’s Mobility Minute

Check out our first installment of Dr. Duane’s Mobility Minute.

In this segment we focus in on the proper technique of one of our favorite stretches, the Couch Stretch…

Make sure to work on this mobility tool throughout the week and if you have any questions feel free to reach out to one of our coaches.

New CrossFit Casco Bay Initiatives

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The nice weather is here and with it, CrossFit Casco Bay will be rolling out a few new educational pieces. We will distribute this material through our online channels (Website, Facebook, Instagram).

These educational/community pieces will be released weekly on Monday and Wednesday. “Dr. Duane’s Mobility Minute” will be released on Mondays, and Wednesdays will be geared toward miscellaneous articles focused on improving your overall CrossFit Casco Bay experience.

Dr. Duane’s Mobility Minute will be focusing on CrossFit related mobility. Our goal will be to provide our members with mobility exercises to preform throughout the week. These exercises will give members a more in depth knowledge of mobility, which will translate into improvements in both their CrossFit and overall well-being.

The miscellaneous articles will be just that, miscellaneous. These may range across the board from learning how to properly clean a barbell to learning about a day in the life of Greg Panora.

We look forward to kicking this initiative off next week. So keep those eyes pealed for our first post!

Coming Up At CrossFit Casco Bay

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UpComing events at CROSSFIT CASCO BAY

October 19-24

Friend Week: 

For this whole week CrossFit Casco Bay Athletes will be able to bring friends to the gym for FREE!  We want our athletes to help expose their friends and family to the world of crossfit.  ***Friends and Family must be accompanied by the CrossFit Casco Bay member that is sponsoring them for the week***

Please ask a member of the CFCB staff if you have any questions.

October 24

Barbells For Boobs:

It is that time of the year again, our annual breast cancer fundraiser will be on October 24.  Join us on this saturday to raise awareness for a cause that has touch so many of our lives.

*If you would like to join or donate to our Barbell for Boobs team please click on the following link: 

November 7

Rock Em’ Sock Em’ Throw-Down

Welcome to our First Annual “Rock em’ Sock em’ Throwdown” between Maniac CrossFit and CrossFit Casco Bay!

Athletes from both gyms will have a chance to square off against one another to crown the fittest gym as well as the fittest member of the two gyms.

We will be holding 3 WOD’s plus 1 Floater event. At the end of these events all the scores will be tallied to find the fittest gym as well as the fittest men and women individuals. **There will be Rx and Scaled options, more details to follow! **

T-Shirts will be included with your entry fee!!!

Please see your affiliate owner for details!

Sign up by clicking the following link:

Also join our group on Facebook: