Monday 4/18

Deadlift 7-7-7-7-7


Congratulations to all our CrossFit SAC athlete who completed in the Festivus competition on Saturday. The ladies who competed in the novice division, Jessica B, Cassie and Maggie swept the podium finishing in first, second and third place respectively. Looks like no more novice division ladies! Howard and Dave C also tested their mettle, with Howard PRing his thruster! 

While we do not consider ourselves to be a “competitive gym,” where we have a team training for regionals or are trying to make everyone into firebreathers, we do think it’s important to step out of one’s comfort zone through competition every once in a while. Whether it’s the Open, a local Throwdown,  or something unrelated to CrossFit, competition can often require you to push a little more than you might otherwise and help you discover you are capable of doing more than you thought possible. 

Friday 3/11

Open 16.3
10 Power Snatch 75/55 or 45/35
3 Bar Muscle Up or 5 Jumping Chest to Bar pull up

or, if doing the Open Saturday…

For Max Load:
30 ft Front Rack Walk

So 16.3 has been announced and we can all breath a sigh of relief! Well, not really but at least it’s not 20 minutes!

Friday 2/26

Open WOD 16.1
16.1 skill practice
and then
EMOM for 10 Minutes
30 Double unders
3 Strict T2B


Amy here,

The 2016 Open has officially started! I wanted to take a moment to congratulate everyone who registered to compete this year (you have until 5 pm Monday to register). My hat is off to those of you who are participating for the first time, because I know what it’s like to feel like you’ve been thrown into the deep end of the pool and you have no idea what to expect. But I also must commend those of you who have registered in previous Opens because you know what’s in that deep end of the pool. 

Regardless of your level of CrossFit experience or your physical ability, it is important to remember that the Open exists to test your limits and push you a little more than you are used to. It is not, even with a scaled division, there to be easy or allow you rack up a bunch of reps. There is a definite possibility that you will face a movement in the Open that will bring your WOD to a grinding halt. There maybe a WOD where you are only able to perform one rep. I have experience both of those scenarios and it’s okay! This doesn’t mean that you didn’t try hard enough, or that you aren’t getting fit, it just means that you have areas in your fitness that have room for improvement. These areas might be several years in the making.

The important thing to focus on is what you can do, the movements you can perform even if it’s one rep at a time. Focus on what you can control– your attitude and your effort. As long as you go into each workout knowing that you are going to RX your attitude and effort, it doesn’t matter what your score is or how well you rank. 


Monday 1/25

Front Rack Lunge

I saw this as a bumper sticker the other day and the sentiment of it stuck with me. I see this mentality everywhere on social media (and have been guilty of buying into it myself). This idea that we are somehow more successful because we have scheduled and committed every free hour we have to working/meetings/planning committees. When’s the last time you did nothing? Or at least something that was fun and not (necessarily) productive?

I could go on, but instead, I’m going to post this link to an article about the benefits of “me/down time” and go hang out and play with my daughter.

Let’s Stop the Glorification of Busy

By Guy Kawasaki

Our two main metrics for success are money and power, and they drive us to work longer hours, sleep with our phones and tablets, miss important moments with our families and impacts our health. Arianna proposes a third metric for success: thriving. When you thrive, you take care of your health, get enough sleep and do not live to work.

Here are 10 tips from Arianna and Thrive for creating a life of well-being, wisdom and wonder:

1. Redefine success. There’s no prize for working the most hours per week or making the most money. At the end of our lives, we’re all about the same amount of dust, so the question is how much joy you’ve brought into people’s lives and how much have you made the world a better place.

2. Avoid burnout. Burnout, stress and depression are worldwide problems. At Arianna’s Third Metric conference in 2013, she learned that burnout is not only affecting Americans but also workers in Germany, the United Kingdom, China and the rest of the world. Working harder doesn’t necessarily mean better results — in fact it can have the exact opposite effect.

3. Nurture your well-being. Make time to take care of yourself in terms of exercise, meditation, music, art and family life — this isn’t selfishness, it’s good sense. My escape valve is hockey. I play hockey four to five times a week. I also ride a stationary bike and do some yoga four times a week. And I’m not sure all this is enough!

To continue, click here.


Friday 1/15

For time:
150 Double Under
30 Toe 2 Bar
50 Squat
75 Double Under
20 Toe 2 Bar
40 Squat
50 Double Under
10 Toe 2 Bar
30 Squat

My CrossFit experience began similarly to many of yours, I’d imagine. In August 2014, I went to Colorado to visit family and was begrudgingly talked into climbing the Manitou Springs Incline. If you haven’t heard of it, I’d recommend Googling it. Basically it’s an old railroad track that’s carved out of a mountain and climbs 2000 feet in elevation from top to bottom in less than a mile and people climb it all the time- for fun. I completed it, but not without many near death moments gasping for breath, spitting sassy one liners and throwing around general attitude. I must say it wasn’t a graceful finish at all. But in that moment, I realized that I didn’t want to be the person that griped and complained whenever physical activity was suggested. The following month, I Googled CrossFit gyms in my area and found CF SAC. I walked out of my intro a few days later and vowed to never return because who, in their right mind, would ever come back for seconds of that? After whining about it to my now ex-boyfriend, he made a comment about how I never finish anything I start. And that was the beginning. Give me a reason to prove you wrong and I will.

 Pre-CrossFit 2014
Pre-CrossFit 2014

I signed up for the next intro series, showed up and took my punishment and made three rules that I lived and died by. One, I would come 3 times a week every single week for 3 months with the goal of cutting my intro time in half at my retest. Two, if I saw a workout on the blog and thought, “Meh, I don’t want to do that one”, or “Huh, that looks terrifying” then you bet your bottom dollar I made sure to be in class those days. Strangely enough, and I’m sure many of the newbies are probably feeling this, those thoughts for sure happened darn near every day in the beginning. It gets better, things get less scary. Three, no matter what, I’d show up with a smile on my face with effort to put forth. No. Matter. What.

Three months passed, following those rules and I did, in fact, cut my intro in half (plus a few seconds, but who’s counting? Well, me, I’m counting, because PR!!!). I’m not saying it was easy. I’m honestly telling you that I wanted to stop so many times, give up, throw in the towel and revert back to my bump-on-a-log lifestyle but accomplishing that singular goal pretty much solidified what I’m doing here and I’ve held onto that feeling every day since.

 Barbells For Boobs 2015
Barbells For Boobs 2015

I’ve tweaked my “rules” just a smidgen in the last year and a half to become goals, but the core is still there- show up, work on the skills that terrify, torment and elude me and keep a smile on my face and effort in my heart. Fast forward to where I’m at now and I can’t believe how far I’ve come and it’s daunting, at times, to know how much further I want to go in my training. I can’t throw enough love and props to the coaches for calling me on being a baby at times, telling me to add weight to the bar, or high fiving and making me laugh when I get frustrated. I’ve noticed how CrossFit has become my outlet for stress, the constant I can count on to kick my butt when I need an ego check and a solid victory when I just need a win in life. It’s become the place I feel most at home and I’m no longer the person who gripes about physical activity- I’m the one dragging people to do new things and get outside their comfort zone. I get a sick satisfaction when people ask me what I do for fun and I tell them about this stuff.

For the new people just joining this community, embrace every wild aspect of it. I’ve made some of the best friends I’ve ever known through this beautiful insanity because there is a binding force between people who legitimately want to better themselves every single day and an even stronger pull among those who choose to do it through CrossFit. For those veterans of SAC, don’t forget to shake a newbie’s hand because we were all there once and a million thank you’s for accepting my wild eccentricities, horrible jokes and general sass with open arms.

Heading into 2016, I’m planning on participating in my second Open (everyone better do it with me), dialing in my nutrition to further the benefit of all the time I spend in the gym, meeting any new, terrified face that comes through our doors and working on being better every single day. 

Here’s to finally linking double unders and getting pullups. Bring it, 2016. Cheers.

Monday 1/4

Back Squat 3-3-3-3-3


It’s a new year, which always means New Years Resolutions. Before you go joining a “300 push up a day” club or resolving to lose 400lbs, really think about what it is you’re hoping to accomplish and the best way in which to go about actually getting it done.

From CrossFit Jääkarhu

Four Steps to Achieving What You Want

As coaches, it is our job to lead people. At CrossFit Jääkarhu, we take people from point A to point B: from where they are to where they want to be. This starts with setting goals.

It has been shown that people who write goals are more likely to achieve them than people who do not write them down. As coaches, you have to know each of your athlete’s goals in order to effectively train them.

You would not train a marathoner for maximum strength and power, and you would not train a powerlifter to run a marathon. Goals are not just important – they are the first step in the training process. If you don’t know your people’s goals, you need to figure it out, like yesterday!

But how to set goals? It’s not easy. Goal-setting is a process – an art. Like a book, it might take several drafts before they come out right. Goal-setting takes practice, and not all goals are created equal.


Step 1: Identify What You Want


Recently, I asked some of my athletes to send me their goals. What they ended up sending me was a laundry list of to-dos:

  • Eat clean.
  • Be consistent with my workouts.
  • Drink 1 gallon of water a day.
  • Practice more mobility.
  • Go to bed by 9:00 PM.

Really…?! Your goal is to be in bed by 9:00 PM? So once you’ve achieved that, you have realized your goals for your life? I think not…

The above list is what I call a “to-do” list. This is more akin to resolutions– but a far cry from “goals.”

You should wake up every morning excited as hell to achieve your goals. Your goals should inspire you work smarter, work harder – they should motivate you make significant changes in your life – they should scare you a little bit … make you nervous to speak them out loud … those are the goals that I’m talking about!

“I want to open my own business!”
“I want to make $1,000,000 in 2016!”
“I want to qualify to compete at the CrossFit Games!”

Those are goals! BHAGs, if you will (Big Hairy Audacious Goals). The first list above is of things that you might do on your path to achieving your goals. They are the baby steps, not the final destination.

What do you want – What do you REALLY want? This might take time to figure out, but no worries – the more you think about it, the faster it will come to you.

Step 2: Set S.M.A.R.T. goals

S – Specific
M – Measurable
A – Action-Oriented
R – Realistic
T – Time-Bound

So you‘ve figured out what you want. Now you have to put it through the ringer to find out if your goal is SMART.

Example 1: John D tells me he wants to increase his back squat from 225 lb. to 465 lb. This is an admirable goal. Then he tells me he wants to do it in 6 months. Pump the brakes, John. While his goal is specific, measurable and time-bound… it is not at all realistic.

If his goal was to increase his squat from 225 lb. to 465 lb. over the course of two years? Now that is something more manageable.

His goal might look like this: “I back squat 275 lb. by November 1st, 2015.”

Example 2: Jane D tells me she wants to “look better and feel sexier!” Also a worthy personal goal, Jane has a goal that is not specific enough, not measureable, not action-oriented, and not time-bound. The key is to find out what would make her feel better and feel sexier? As you whittle your way down to it, she discovers (or at least verbalizes) that she really wants to lose 20 lbs, go on a date-night with her hubby once a month.

So her goals might look like this:

“I weigh 155 lb. by July 23rd.”
“I consistently go on dates with my husband once a month – December 31st, 2015.”

In both cases, you can clearly see that John and Jane have goals that are S.M.A.R.T. Having SMART goals are easier to visualize and internalize. The easier they are, the better you will be able to lay out a plan of action to achieve your goals. The better your plan of action, the quicker you will find yourself crossing goals off of your list.

Step 3: Phrase Your Goals Powerfully – and Write them Down


The more powerfully you can express your goals, the more action they will inspire in you. Your goals should always be written in the present tense and with an affirmative voice.

Instead of: “I don’t spend all of my money month to month” – you would say, “I save 15% of every paycheck.”

Instead of: “I don’t smoke” you would say, “I am a non-smoker.”

Make sure that once you have crafted your goals that you write them down. Written goals are powerful goals. There is something to putting your words on paper. Real or imagined, writing things down is another step in the process that should not be passed over. Hang your written goals on your mirror – on your refrigerator or frame them at your desk – what ever it takes to keep them front-of-mind and visual.

Your subconscious understands positive and negative. If you think in the negative, your body will react in the negative! Make your thoughts, words, actions both positive and affirmative.

Step 4: Set Up a Plan of Attack

You will need steps along the path – a game plan. To hit his goal of increasing his back squat from 225 lb. to 275 lb., John D will need to hit 235 lb. first, and then at some point 245 lb., etc. Setting these benchmarks will allow you “little victories” (positive reinforcement) that you are well on your way to achieving what you want. Moreover, you will be able to objectively measure progress so that you can continue with what is working – or change what is not working.

Outline and detail all of the benchmarks that you will need to hit, and make sure that you write down what you will need to do to hit all of those benchmarks (eat cleanly, drink 1 gallon of water a day, be in bed before 9:00 PM, etc).

Secret Step 5: Take Action!

Your goals are nothing without action. This is where the rubber meets the road, and where many people will fail. Discipline, restraint, commitment and action are all required to achieve BHAGs. Once you have set goals and a plan to achieve them, you must take action – daily, weekly, monthly, yearly action until your goals become your reality!

Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65

5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.