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CSS Radio Show 005

CSS Radio Show 005Spotlighted tracks:
Fist Pumper #1: Keep Calm, Jay Karama. This is a serious banger by the Aussie newcomer. Love it.

Fist Pumper #2: WORK IT, Quintino. Ass kicking electro house. This track is so ridic.

Cooldown Track: So Long (feat. Madi), Slushii & Madi. Honorable mention goes to Candyman by Zedd & Aloe Blacc.

Phat Remix: Don’t Let Me Down – Illenium Remix, Chainsmokers, Daya, Illenium. One of those situations where the remix might be better than the original. Be sure to check out the Illenium guest mix on Nice Hair radio 027, which is totally dope.


CSS Radio Show 004 – Hurricane Matthew Mix

Boom ok here is CSS Radio Show 004. If you haven’t listened to 001 – 003, search my Spotify and figure it out.

This mix is prepared especially if this is about to happen to your state:


Battle for LLS – Spotify Playlists

Battle for LLS pictureThanks to everyone who competed, attended, and volunteered to make the Battle for LLS fitness competition such a great success! The event ran like clockwork and everyone had a blast. Big thanks to CrossFit Winter Park for hosting. We raised over $5,500 for the fundraiser and had a great day of competition.

Interested in the music from the competition? Here are the Spotify playlists from all three WODs…nearly 9 hours of music to make your rump shake. The national anthem track was LeAnn Rhimes. You can also find the playlists directly on my Spotify profile.


Dehacking a Symlink Attack on a WordPress Website

Recently one of my clients received a warning notice via Google Webmaster Tools that one of our sites was the target of a phishing hack. I checked it out and sure enough, if you copied the long URL it provided into your browser bar, it displayed the dreaded red warning page:google_warning


Interview with Elly Kabboord, CrossFit Games Affiliate Cup Champion

team-mayhemRecently I had the pleasure of interviewing Elly Kabboord, one-sixth of the CrossFit Mayhem team that won the 2015 CrossFit Games Affiliate Cup competition. (You may recognize Mayhem as the team that Rich Froning Jr. is a part of). Elly is a former member of CrossFit Firebase, my gym, and I was able to sneak in an interview while she was on vacation in Florida.

I took the opportunity to find out what it was like training with Rich and what the experience was like competing, and winning, the Games. To give a little background on Elly, she is a former varsity athlete at the University of Florida in track and cross country, has been a CrossFit athlete for over 4 years, and has competed at Regionals several times.

Interview after the jump.


How to Prevent Hacker Attacks on WordPress Sites

malwareWarning1I recently completed a dehacking project for one of my customer WordPress sites. The site had been the target of multiple brute force attacks and one of the user passwords was compromised by a bot. Once the hacker had access, files were created on the server that corrupted the website and spam links were injected on many posts and pages. Without going into too much detail, dehacking the site was a major pain in the rear, a multi-hour affair.

The worse part of the situation was Google picked up on the site hack and displayed a HUGE red “This site has been hacked” message upon entry to the site and also displayed a message in the SERPs. It took several weeks to get the messages removed. In the meantime, site traffic dropped down to nothing. For all the intents and purposes, the website was shutdown.


How to Get Your Business to Show Up on Google Maps

cfapopka_mapsIf you’re a new bricks-and-mortar business, the kind where you have office space or a store, you absolutely want to show up on Google Maps. You want people to find you easily and be able to drive to your location. How exactly does that happen? In this post, I’ll break down how to get your business on Google Maps.

First off, if you have a website and do nothing, you’ll eventually show up on Maps. Search engines will scan the address on your site and eventually the Google car will drive by to take pictures of your location. That process can take months, sometimes many months. If you want to speed the process up drastically, here is how you do it.


The Next Generation of CrossFit Affiliates

new_gymI recently had a lively discussion centered around an article on Breaking Muscle, by Patrick McCarty. The article was Failure to Innovate: Will Your CrossFit Gym Thrive or Survive?

Mr. McCarty, who is 3-time Games competitor, affiliate owner, and owner of his own web development business, wrote on a topic that is at the forefront of every affiliate owner’s minds. Box owners face the reality that new boxes are springing up every day, and many of them are right down the road. If you own a gym and haven’t read his article, I encourage you to click the link above and read it right now…

From my affiliate owner friends, I often hear that 1 or 2 news boxes have opened up in jogging distance from [insert box name here], the market is saturated, and it’s getting tougher and tougher to attract and retain members.


CrossFit Apopka Website Launch

I recently launched the new website for CrossFit Apopka and I’m really happy with how it turned out. My client is opening his doors on April 4 and we had a short turnaround time in order to get a web presence up for people responding to his marketing and also to take advantage of any organic searches online. We launched the site a couple of days ago and already have potential clients responding and finding us via the Web.

Additionally, the new site went from the 3rd page of Google search results to the 1st page for certain search terms in just two weeks after the launch.

CrossFit Apopka



Dear CrossFit. I Didn’t Sign Up for the Open. Here’s How to Get Me Back

Ben Snatch

Dear CrossFit,

I didn’t sign up for the Open. I’ve signed up for the Open every year except this one. I’m experiencing Open Fatigue and a lot of my CrossFitter friends are afflicted with the same condition.

Open Fatigue is when you get tired from the five week journey of doing the Open. It’s tough to peak for a 5 week stretch and it interrupts my year-long training plan. Basically, I have to plan around the Open. There are other factors too, such as the online social media blitz, which can be exhausting, and the fact that my scores are out there for the world to see.

With that being said, I do the Open workouts still and I’m happy to compare notes with my pals. I don’t have an interest in seeing my name on the leaderboard. Besides my circle of friends and training partners, I don’t have a reason to share my results with other people. A lot of my friends at other gyms are experiencing the same condition. Open Fatigue is a real thing.


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