March Personal Records

  • Gabi – Front Squat 175# 3RM
  • Jimmy – Deadlift 315# 1RM
  • Fr. Theo – Deadlift 440# 1 RM
  • T.J. – 355# Deadlift 1RM
  • Angela – OHS 130# 3RM, Squat Snatch 120# 1RM
  • Jake – Thruster 165# 3RM, Sumo DL 275# 3RM
  • Oren – Power Snatch 185#
  • Ken – Bench Press 265# 2RM
  • Quinn – Hang Clean 105#
  • Matt – Hang Clean 235#
  • Shaina – Back Squat 160# 2RM
  • Jack – Sumo DL 195# 5RM, Deadlift 225# 3RM
  • Seth – Front Squat 230# 5RM


CrossFit Games Open 14.6


Starting 4/7

New Classes

Monday & Wednesday 8pm

Tuesday & Thursday 8am

“Bye” Fructose Corn Syrup….

As we know proper hydration is vital to the human body.  But the type of beverages we consume to hydrate ourselves is very important.  There are endless amounts of liquids we can consume, but the quality of most of them are poor.  Many contain high amounts of sugar and high fructose corn syrup.

If you find “high fructose corn syrup” on the label you can be sure that the sugar found in that product is NOT the “naturally occurring sugar” our Paleo diet allows. Spotting this on the label also indicates that the product is NOT a real, fresh food full of fiber, vitamins, minerals, phytonutrients, and antioxidants. Stay away from these products if you want to stay healthy (See List Below). We still must reduce our overall consumption of sugar , but with this one simple dietary change you can radically reduce your health risks and improve your health.


Sugar in any form causes obesity and diseases when consumed in mass doses. But High Fructose Corn Syrup is not the same as cane sugar, it is worse. Chemically the two are very different and the body does not take time to digest High Fructose Corn syrup. When you drink beverages especially with high fructose corn syrup, it goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people. The rapidly absorbed glucose triggers big spikes in insulin–our body’s major fat storage hormone. Both these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia, and more.
You should avoid products that contain High Fructose Corn Syrup.  Products that contain this chemical are poor-quality, nutritionally-depleted, processed industrial food full of empty calories and artificial ingredients. Make sure to check the labels, avoid soft drinks with high fructose corn syrup. Try and opt for unsweetened beverages, but if you are set on drinking something sweet, honey & lemon in some high quality H20 can fix the urge.


What Generally has High Fructose Corn syrup?

Soda (Pepsi, Coca-Cola, Sprite, etc.)
Capri Sun
Ocean Spray Cranberry Juice
Tropicana Smoothies
Newman’s Pink Lemonade

In the books…..

After 5 grueling weeks of WODs, we have reached the end of the 2014 Open.  We had ups & downs and when it is all said and done with we want to reflect and have something positive to take away from this year’s Open.

keith_benThe CrossFIt Games Open is a yearly test of fitness for every crossfitter in the world.  For some, we would love to make it to the games, for others it is a fun challenging competition that allows us to push ourselves to our limits.  More importantly this is our yearly “work review”.  We have trained for months, learned new movements and techniques and challenged our bodies to our maximum potential day in and day out.  During the Open we take the skills we have learned and put them to the test.  Our abilities and training programs will be questioned and we compare ourselves to our friends and the best in the world.

There are many positives that come out of the Open.  After we are done over thinking every WOD and our performance, we accept it and think, How can I get better?
Strengths and Weaknesses are highlighted during the Open.  Whether it was the Double Unders or Muscle Ups, that stopped you from moving forward.  So now it is the moment that we want to take those weaknesses and put them on the list of things to practice, so they become our strengths

Congratulations to all of the athletes who completed the 2014 CrossFit Games Open.

Ninja Jump

We all know how to box jump. It seems pretty simple and self explanatory, jump on top of the box, right?. But we want to be as quick and efficient as possible.  The key to that idea is the “TOP” of the box.  Let’s think about this movement as “start on top of the box, then get back on top of the box”. We want to spend as little time as possible standing on the ground.  When we are resting on the floor we must initiate momentum, generate force and expend a lot of energy to get up on that box.  If we rest on top of the box, come down with momentum and spring off the floor quickly to get back up we will be much more efficient in this movement. Yes, this may take some time to master but just like anything else, practice makes perfect.  Here are some tips to increase your speed and efficiency while performing your box jumps.

  • Get on top of the box as quickly as you can.  Even if your first rep is a step up you will get up on at box, get 1 rep (standards permitting) and then get directly into your efficient reps.
  • When landing off the box the athlete quickly dips in the “power position” (Hip and Heel in line) and then unloads quickly back on top of the box.
  • Rest at the Top.  We are going to get tired but we will be expending more energy if we were on the floor resting and then needing to build up force to get back on top.
  • Use your arms to generate more momentum.
  • Keep tight midline stabilization (core)

Drink it in!


funny-thirsty-kittyThirst can be mistaken for hunger.  When the body is near dehydration (thirsty) it gives off a feeling very similar to when you are hungry (feeling weak, dizziness, etc.)  The body’s thirst mechanism is weak and mostly over powered by the body’s urge to consume whole foods for satisfaction.  Many people confuse being hungry for just being thirsty.  To better recognize true hunger pay close attention to the last time you had a meal compared with the last time you had something to drink

It might be that empty feeling in your stomach only needs some water for satiety

The next time you feel hunger pangs, drink an 8 oz. glass of water. It might take up to 15 minutes for your hypothalamus to send a signal letting your nervous system know that the body was merely thirsty and that the thirst has been satisfied. If after that time, you still feel hungry, then eat. When you try this method every time you think your stomach feels empty, you will be able to better determine the difference between being hungry and being thirsty.


When performing pull ups, especially kipping we are putting an increase force demand on our shoulders.   If your body (shoulders specifically) doesn’t have the strength to do a couple of strict pull up reps you should NOT be increasing the force placed on your shoulders.  Lacking strength will usually lead to a more “wild” kip which in time could result into an increased risk of injury.

Treat strict pull ups the same way as you would your other lifts.  Let’s use push press for example.  If you can Push Press over 200+ lbs doing a WOD at 95lbs, high reps at a low weight will not fatigue you too quickly.  Now think about this in terms of your pull ups.  If you can do a few reps of strict or weighted pull ups and you have a decent kip, during a WOD you will be able to complete more reps unbroken and not fatigue as quickly.  By performing more strict pull ups you will increase your strength and decrease the risk of injury.


When performing a kipping pull up you want to imitate the “Hollow Body & Superman” positioning.  Try to establish body control the same way when hanging from the bar.  A more controlled kip will lead to quicker pull ups in a shorter range of motion.  In the above picture  you will see an “incorrect” and “correct” kip.  You can clearly see the increased range of motion and force demand placed on the shoulder in the “incorrect” photo.  The athlete (a gorgeous one) is in a “C” shape  and broke midline stabilization, decreasing his potential power output.  He is doing anything possible to ensure he gets up over the bar.  This is going to fatigue this athlete rather quickly.  With a more controlled kip you will have better body control, decreased fatigue and risk of injury.  The distance between the athletes body in the “correct” photo is much less, meaning the athlete is going in a smaller more controlled range of motion.  Funny,  this looks very similar to our “ Hollow Body & Superman” position that we practice lying down. This athlete is reserving energy and will be able to complete more repetitions in a shorter amount of time.


Conquer Your Weakness

Everybody faces difficulties in life, whether it is an assignment/task at work, reaching a goal or simply getting out of bed in the morning.  We get these things done one way or another.  Some may take longer than others but if we stay focused we will complete these tasks and reach our goals.

Think about the first time you came in to try your first class.  You probably had many thoughts in your head…
how-to-expand-my-comfort-zone“No way I can do this”, “I will never be able to do a pull up”, “Why am I here?”…

But you stuck with it.  You pushed yourself out of your comfort zone and were rewarded with a new healthy lifestyle. We have all done many things that we never thought we would be able to, hitting a PR on a lift, completing a workout or being able to squat down with full range of motion.  Keep these accomplishments in mind and think about how hard you worked to get there.  There is no reason why we can’t do anything that we put our mind to.  Yes, it will take time. Yes, it will get frustrating. Yes, you will feel like it may never happen, but think about how rewarding it was when you hit that PR, or you did your first pull up.

Time + Effort + Dedication = Success  <———- MATH

We all just recently faced one major weakness in 14.1, Double Unders.  This was a WOD where 3x the amount of singles was not acceptable.  The double unders held many athletes back from reaching their desired amount of repetitions.  We now see the importance of conquering your weaknesses and gaining more skills. A difficult obstacle put in front of us doesn’t allow us to move forward.  Everybody, including Rich Froning himself has been put in this position in the 2010 CrossFit Games.  He was faced with a WOD that involved rope climbs and he was not able to perform this skill.  Since he was unable to finish the WOD he lost his position in the leader board and unable to win the games.  He didn’t let this affect him, he took this frustration and used it to work hard and the next year he came back and was crowned the fittest man on earth.

Difficult things take time to conquer. We can’t expect to gain these skills without time, effort and dedication.  So take an extra few minutes after class or on your down time to practice whatever your weaknesses may be.  You all have it in you and the reward and satisfaction when you obtain these skills will be well worth it.

February Personal Records

  • Ken- Shoulder Press 1 RM 185#
  • Nate – Shoulder Press 1RM 165#
  • T.J- Shoulder Press 115#, Power Clean 165#, Hang Clean 2RM 165#
  • Gabi – Back Squat 1RM 210#
  • Simon- Power Clean 1RM 155#
  • Jimmy – Squat Clean 1RM 195#, Power Clean 1RM 200#, OHS 2RM 155#
  • Fr. Theo – Back Squat 1RM 275#
  • Dave – Back Squat 5RM 205#, Push Press 2RM 155#, Hang Clean 1RM 185#
  • Matt- Front Squat 1RM 245#, Hang Clean 2RM 225#
  • Jake – OHS 2RM 155#
  • Shaina – Push Press 1 RM 105#, 2RM 100#, Hang Clean 2RM 105#

One Week Away

We are one week out of the 2014 CrossFit Games Open.  Over the past year we have all made significant progress and it is now time to put it to the test.  Since some of you are new to The Open, this is how we will be running it.

  • WODs are released Live, Thursdays at 8pm for 5 weeks, starting February 27th.
  • You have until Monday at 8pm, to submit your scores into the leader board.
  • CrossFit Games Open WOD’s will become your weekly Friday WOD. (Can also be completed during Open Gym times.)
  • For athletes signed up for the Open, you will need to be judged by a qualified judge.
  • Standards are strict to the Rulebook, so remember to go through full range of motion.
  • Movement standard videos are released by HQ, which we will have posted on our website.  Your coaches will also go over the standards before each WOD.


Why compete in the Open Games??


You get an opportunity to do the same workouts as the best CrossFitters in the world.
During these workouts you will push yourself harder knowing that your scores will be seen by the entire world. 
You will be able to track your abilities over the next few years and compare your scores to the top athletes. 
You are physically stronger than your mind lets you believe.

Snow Schedule

Attention Athletes! 

Since the snow has taken a break we will be running OPEN GYM 2-5pm.

Feel free to come get jacked up before the snow starts up again this afternoon.

Drive Safe!sexy-snowman

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