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31
Jan

CrossFit Open 2021: Are You In?

It’s that time of year again. That’s right. It’s CrossFit Open Season! For experienced Crossfitters, you all know what we mean here. However, for the majority of people, you may be asking yourself, what is the CrossFit Open, and more importantly, why should we ALL participate in it?

During non-COVID years, the CrossFit Open is a global competition spanning across 5 weeks with a total of 5 workouts. This year it’s modified to be 3 weeks and 3 workouts. It’s a time to see how all your hard work stacks up against your fellow gym-mates and people from other CrossFit affiliates. Each week we are given a workout to do both RX and Scaled from CrossFit HQ in which ALL CrossFit affiliates will do no matter where they are in the world. That’s what the CrossFit open is but for most of us the better question is, why should I participate?

“I don’t care about my scores. I don’t want to pay $20 to CrossFit HQ. I’m just doing this stuff for fun and really don’t pay attention to the competitive part of it all”. The list goes on and on. There are always excuses and ways of telling yourself to NOT do something but let’s focus on the WHY? Whether you joined Boulder CrossFit last week or have been a member for years, there is some part of this for you all! The Open is about celebrating your individual fitness journey. There’s nothing like friendly competition to bring out our best selves. It may be celebrating your first muscle-up or even unassisted pullup. It may be surprising yourself with a new PR (personal record) on a lift you’ve been working on the past year. Or it may be just honoring the fact of showing up and giving it your all. The Open is for everyone.

This year, your $20 donation fee will go towards Boulder CrossFit’s very own in house competition, and half of that fee will be given to https://stevesclub.org/. A non-profit that brings fitness to underrepresented youth cross the nation. This means your money will be going directly towards a good cause (not given to CrossFit HQ). The other half off your donation will go towards the prize pot of whichever team wins in the gym. See email for more info.

Thats it. Lets have some fun, don’t worry so much about the logistics of the workouts and just give it our all for 3 workouts. You can register for the Open by signing up in the gym. See you all soon!

1
Jan

New Years Resolutions 2021: Yea or Nay?

We’re here! January 2021. A symbolic day/month for people to proclaim their New Years Resolutions. A fresh start. A new outlook. And the start of a better version of yourself. The problem is, I haven’t made a new years resolution…ever! And heres why.

I have no problem with resolutions. The problem lies in how we frame them. More often than not, I’ve seen countless people make unrealistic resolutions only to break them by mid-February. Don’t get me wrong, goals are great. We all need and should have them to continue to grow both personally and professionally. But the story often goes something like this. “I want to become a happier, healthier version of myself. To do that I’m going to workout 7 days a week at 6am, eat no carbs, cut out all alcohol and get 8-9 hours a sleep a night”. Sounds great on paper but in practice this isn’t sustainable in the long term for most of us. Why not reframe our goals for something more attainable that fits our lifestyle? Let’s rework the story to be this. “I want to become a happier, healthier version of myself. To do that I’m going workout 4-5 times a week at a consistent time that allows me to feel well rested and recovered for the next day. I’m going to cut back my drinking and carb intake to 1x a week in moderation”. This sounds like something we can do for the long term, right?

If the goal is to ultimately become a happier, healthier version of ourselves both mentally and physically, (which it is for a lot people who come into Boulder CrossFit), why not set ourselves up for success? The worst thing we can do, is proclaim some unattainable new years resolution on January 1st just to go back to our old habits come Spring. Trust me, I want us all to hit our goals this year both inside and out of the gym. Theres nothing wrong with having huge aspirations and big goals but we need to reframe how we are going to achieve them in the long run. Rome wasn’t built in a day. Trust and enjoy the process. If we can all consistently do the small things day in and day out, our bodies and minds will thank us this time next year!

11
Dec

How to stay mentally and physically fit during COVID-19 (Winter 2020-2021)

We’re more than 8 months into this global pandemic and by now we’ve all gotten used to the new norm. Working from home, being socially isolated and not being able to go out and enjoy the holidays with your friends and family. All of this can have a huge toll on our physical and mental health. Here’s what I’ve been doing to keep myself sane and happy during this past year.

Being a gym owner, I obviously prioritize fitness over many things in my life. I realize, though, that many don’t have the privilege to go into a facility and workout whenever they want. While many gyms are still closed or open on a limited capacity, that doesn’t mean your fitness needs to suffer. My biggest advice is to get off the couch, and go outside! It doesn’t have to mean coming into Boulder CrossFit 5 days week. Go on walks, hikes, runs, do yoga, and learn new things. Pick up a new skill or hobby like long distance biking or yo-yoing. Just keep moving. Our bodies are not meant to be inside all day staring at a screen. Personally, the fitness aspect has been much easier than the mental aspect during COVID.

While it’s true that fitness leads to a happier and healthier mind, there are other ways you can stay mentally strong. Similar to my advice on fitness, I challenge you to pick up a new book or learn a new subject that you’ve always been interested in. Pick up your phone and actually call (not text) an old high school or college friend. Get off, or at least limit, all your social media outlets to 15 minutes a day.

My biggest advice throughout this whole pandemic is to force your brain to have the right mindset. An optimistic outlook and realization that we will all come out stronger than ever when this is all done is extremely important! See you all in 2021.

PS: Our 2021 Christmas/End of the Year Holiday Party will be twice as big and fun as last year!

-Zach T.

1
Dec

December 2020 Newsletter

Hi Everyone, 

Here we are. Can you believe it? One month left of 2020. Please take some time to read our exciting news for the month! 

New Open Gym Time Slots: 

In order for us to accommodate everyone’s schedules and do it in a safe way, we have decided to run “open gym” hours for you all. Reservations are still required. The only difference is that these are NOT coach-led classes. You can come in and do your own thing or do the workout of the day. Here are the new time slots effective Wed. Dec 3rd. Unfortunately, we will not be offering anymore open gym slots that coincide with our regular class times which means our pm open gym slot will no longer be available. 

Mondays 10:45-11:45am 

Tuesdays 10:45-11:45am 

Wednsdays 8:30-9:30am 

Thursdays 10:45-11:45am 

Fridays 8:30-9:30am 

Sundays 9:30-10:45am 

December Holiday Schedule: 

Please note the following changes to our schedule for the upcoming holidays. 

Dec 23rd- Normal except no 6:15pm class 

Dec 24th- 9am and 10:15am class only 

Dec 25th- CLOSED 

Dec 31st- 9am and 10:15am class only 

Jan 1st- CLOSED 

December Athlete of the month Is: 

Vinay! He’s been a member with us for about 10 months and is a regular at our 6:15 pm class. Originally from India, Vinay came here 5 years ago and graduated with a master’s degree from CU in telecommunications engineering. He’s a wireless engineer for Spectralink. He hates burpees (who doesn’t) but loves power cleans. Congrats Vinay. Your dedication and patience towards learning and improving is awesome! 

December Gym Christmas Party: 

Unfortunately, our annual gym-wide Christmas party will have to be canceled this year due to COVID. As much as we want to hang out with you all outside of classes, it’s just not safe for us to gather in large groups inside at this time. Fingers crossed we can all do something extra special this time next year! 

Important updates on COVID: 

Just a friendly reminder of what we have and will continue to be doing to keep our gym open and a safe/COVID free environment. 

1: We are allowed to stay open at 10% max capacity which means 9 people for us. All of our classes are capped at 8 people plus a coach (this includes our Saturday class and open gym hours). 

2: Class reservations are REQUIRED. This helps us track who has been in our gym and when. If you are NOT signed up for a class and it is at max capacity we will, unfortunately, be forced to turn you away. Also, please remember to cancel your reservation if you cannot make a class as you will be taking a spot up from someone else. 

3: Facemasks are REQUIRED anytime you come into the gym. We suggest investing in your own reusable one as opposed to our daily throw away ones. 

4: At least 6 feet of distance is required between you and other members at ALL times. 

5: Members must disinfect all their equipment/floor area after use. 

6: The garage gym door will always be opened and the ceiling fan will always be on during class times. Yes, it will be cold, windy and rainy but airflow is key. We will blast our heater but the doors need to remain open and the fan on. Bring a sweater during these next 3-4 cold months. 

Welcome New Members and Happy Birthday December Members: 

Please help us in welcoming some new faces to the gym this month. If you don’t recognize someone in your next class, be sure to introduce yourself. Welcome, Mak, Leigh, Anton, Gloria, Linda, Frances and Josh. Happy Birthday to Dane, Dianella, John, Adam, Arun, Cora, Ben, and Kent! 

Thank you all for sticking with us through this roller-coaster of a year. Boulder CrossFit would not be opened if it weren’t for the continued support from current and past members. Here’s to a fresh 2021 for us all! 

Zach T. 

19
Nov

COVID Updates Nov 19. 2020

Hi Everyone, 

Starting this Friday, Nov 20th, we will now be capping ALL of our classes at 8 total members (9 with a coach). This is in response to Boulder counties new mandate for gyms to be open at 10% capacity or 10 total people whichever are fewer. Our building capacity is 92 which allows us to have 9 total people inside the gym at one time. Please note that class reservations are always REQUIRED. The last thing we want to do is turn you away from the gym when the class is already capped. 

We will be working on adding in additional open gym hours and another Saturday morning class after the Thanksgiving week. Please bear with us the next few weeks as we figure out how we can accommodate everyone’s schedule to best fit 9 people in the gym at once. Our 6am and 6:15pm classes are the least attended so if you can make either of those work that would be best. 

The good news is we are still allowed to be open! If we want to keep it that way, now is not the time for us as a gym to be lax about these new protocols. 

Thank you and let me know if you have any questions. 

-Zach 

12
Nov

How to find your WHY in CrossFit?

After doing Crossfit for almost a decade it’s sometimes easy to forget why I do this form of fitness. Why do we put ourselves through these intense, breath-gasping, sore-leaving workouts day in and day out? Is it because we want to get a good workout in so we can be fit for life outside the gym? Or is it because we want the best score or time for the day? If you asked me this question 10 years ago I would answer the latter. Here is my story and my WHY behind CrossFit.

I first started CrossFit out of college around 23 years old. I was always an athlete and being competitive has always been in me. In my first several years in CrossFit, my mentality was always the same. Give 100% to every session, workout every day with no rest days, and beat everyone’s score/time. If this meant sacrificing my form to get a few extra reps or seconds off my time, then that’s how it had to go. I rarely ever listened to my coaches, never did any mobility work, and tried to skip the small steps/progressions in all workouts. I would feel guilty if I scaled a workout. But then something happened…

I hit a wall. I was burnt out, fatigued, and felt lost as to why I started CrossFit in the first place. I wanted to quit altogether. I soon realized I needed a new why. I no longer cared so much about beating the young student-athlete next to me, because the fact of the matter was this: there will always be someone faster, stronger, or more coordinated than you. Comparing myself to others during a class left me unhealthy in my thought process as to why I CrossFit. There will be a time in my life where I simply won’t have the time to train several hours a day and my priorities will lie elsewhere. I came to terms with being happy with the simple fact of just showing up. I came back to classes with a renewed sense of energy and fun.

Remember this: the person who trains 3-4 days a week for 1 hour for 20 years and gets progressively better will be more fit than the person who trains 7 days a week for 2-3 hours for a few years. Everyone’s fitness story is different but I’m sure we can all relate to losing our why at some point during our journey. For me, I continue to CrossFit day in and day out because it’s fun, challenging both mentally and physically, and it builds strong relationships inside and outside of the gym.

You have to find your why behind coming to the gym every day. Competition is great and can be healthy, but trust me, it will only take you so far. Let’s hear it; what is your why?

-Coach Zach

10
Nov

Veterans Day Nov 11th, 2020

Join us this Wednesday for our Veterans Day WOD. Normal class schedule. Bring any friends/family members for free.

  • AMRAP in 21 minutes
  • 400 meter Run
  • 21 Push-Ups
  • 21 Box Jumps (24/20 in)
  • 15 Burpees
  • 9 Pull-Ups

This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

2
Nov

November 2020 Newsletter

Hi Everyone, 

I can’t believe we only have 2 months left of 2020. It has been quite the year, to say the least. As we finish up this year and look forward to the upcoming holidays, let’s all take a moment to be thankful for everything and everyone that we have. I am thankful for each and every one of you for sticking with us through all the ups and downs this year and for making Boulder Crossfit a special and welcoming place for friends and fitness. We have some exciting things planned for 2021 that you don’t want to miss out on! Let’s keep growing stronger together. 

Saturday, November 7th: 9am Surprise Substitute Coach 

You won’t want to miss this Saturday’s workout. We will be having an awesome surprise coach who you may or may not recognize:) She has also very generously offered to open the gym at 8am if anyone wants to come in an hour before and do their own workout or make-up a workout they missed from the week. 

November Athlete of the Month: Ligia 

Originally from Brazil, Ligia found Crossfit after moving to the states 10 years ago. She’s been doing it for 4 years now but only about 2 months at our gym. Her day job is a regulatory affairs manager. Ask her to explain what that means:) Her favorite movement is deadlifts. Outside of the gym, she loves to bike and hike. Congrats Ligia. You’re positive energy and outgoing personality truly show whenever you’re in the gym! 

November Holiday Schedule: 

Monday/Tuesday, Nov 23rd/24th- Normal classes 

Wednesday, Nov 25th Normal Classes EXCEPT NO 6:15pm class

Thursday, Nov 26th Thanksgiving Day CLOSED 

Friday, Nov 27th, 9am class ONLY. Friends and Family welcome FREE of charge. All other classes canceled 

Saturday, Nov 28th Normal 9am WOD 

*This will also be updated in Wodify the week of. 

Welcome New Members and Happy Birthday November Members:

Boulder CrossFit is still growing! Please help me in welcoming several new members to the gym this month. Welcome, Lila, Matt, Jessica, Lucy, Michael, Tia, Christian and Angela. Make sure you introduce yourself in your next class with them. Also, Happy Birthday to Moira K, Pedro, Matt, Connor, Madeleine and Walker. If you come on into a Saturday workout, you get to choose what we do. 

Boulder Crossfit Physical Therapists: 

Two of our very own members want to give special discounts to us all so please be sure to book directly with them if you’re interested. 

Dane: 

North Boulder Physical Therapy is owned by Dane Kelley and his wife, Audrey. Dane has seven years of experience as a therapist and degrees in business administration and leadership. Dane has been active in the CrossFit world for two years now…and just conquered his first muscle ups (plural) in a workout a few weeks ago. North Boulder Physical Therapy offers free consultations to all Boulder CrossFit members and is in contract with most insurances (BCBS, Medicaid, UHC, Cigna, for example) and offers a Private Pay option.

Email: northboulderpt.com or [email protected]

Mitchell: 

Mitchell is a Physical Therapist working at Colorado Sports Chiropractic, Massage, and Performance Therapy off 28th street here in Boulder. He received his Doctorate in Physical Therapy and Masters of Science in Athletic Training from Shenandoah University in Virginia.

If you have any questions or nagging injuries you want to get checked out, please feel free to reach out to him at the below contact info or ask him when you see him around the gym! As an added benefit, all Boulder CrossFit members are eligible to receive 10% off his services.

Phone: 303-736-9343 Email: [email protected]

That’s it for this month. 

As always my door is open 24/7 with any questions. comments or concerns.