Blog

Sticky Post
Please see some FAQ’s around the challenge. Ask Ani or Monique if anything is unclear! What are macros? Macros, short for macronutrients, are the main energy-providing nutrients your body requires in substantial amounts to maintain overall well-being and health. These include proteins, fats, and carbs, and play a vital role in achieving specific health and fitness goals such as weight loss, muscle gain, and maintenance. What is body recomposition? Maintenance, within the realm of tracking macros, revolves around keeping your body weight the same while simultaneously shedding fat and building muscle. It aspires to achieve a lean physique without the typical drawbacks associated with traditional weight loss efforts.  What if I want to lose weight, should I not do the maintenance challenge? Even if your ultimate goal is weight loss, embarking on a maintenance phase first is a wise choice. This initial period allows you to grasp the intricacies of...
Read more
Sticky Post
  PRVN Weekly Overview  Introducing the Chimera Strength Cycle: A Comprehensive Overview As we embark on the new year and the new CrossFit Games season format, we introduce to you PRVN’s first training cycle of 2024. The revamped Chimera Cycle! Chimera was a monstrous fire-breathing hybrid creature. This is the energy we are bringing as we prepare you to breathe fire for the CrossFit Open and Quarterfinals. With the new season structure, we have adjusted the Chimera cycle to ensure it matches the goals of those competing or just participating in CrossFit Open & Quarterfinals. The Chimera cycle has been split up into two Phases. Each phase has its own particular focus when it comes to Strength / Conditioning & Gymnastics which will not only make it unique, but also build off of itself. Below is a thorough breakdown of what you can expect from each Phase: Phase 1 of training...
Read more
Sticky Post
What is the CrossFit Open?Click here for more information. The Open is essentially a worldwide competition where, for 3 weeks, all CrossFit gyms around the world do the exact same workout programmed by CrossFit HQ. On another level, it’s a time to celebrate all wins no matter how small or big. It’s a time to come together as a gym and push your teammates to new levels. It’s a time to embrace the fun and competitiveness within us all. And it’s a time to push yourself outside your comfort zone.When is the CrossFit Open? Each Thursday night for 3 weeks CrossFit HQ releases the workout starting March 1st then March 8thand finally ending on March 18th. As a gym, ALL classes will do the workout the following day on Friday whether you are officially signed up or not.How is Boulder CrossFit running the competition? For 2024, we will run our own in-house Open. Each Friday...
Read more
Sticky Post
Last month, we got SPOOKY strong as we finished up our short wave loading cycle for the Power Clean/ Bench Press/ & Front/Overhead Squat. We retested some Benchmark workouts, and we also hit some fun new Workouts of the Week, including a challenging new Halloween workout!We saw gymnastics skill/ strength work 1-2 times a week, and we saw our conditioning switch to more of a GPP focus. All this means is there will be less focus on Longer/ Shorter workouts or intervals, and we instead will focus more on general conditioning.Practicing with multiple time domains multiple times per week will continue to build a stronger base for the CF Open coming in February.   November is going to be STUFFED full of fitness, starting with the second piece of our final strength cycle! This will be the same wave loading we saw in October, but the movements will change to: Back...
Read more
Sticky Post
September brought us some big wins, starting with the retests of our Snatch and Clean + Jerk. Everyone saw huge improvements, and even if it didn’t lead to heavier weights, it resulted in a greater understanding of the Olympic Lifts! We also got a small taste of the short but potent strength cycle on the horizon, with the Overhead Squat and Bench Press taking center stage almost every week. We saw some focus on the Deadlift and the Double Under, as well as a shift in our conditioning, focus to be more GPP instead of those shorter anaerobic burners! Going into October, we have some super exciting stuff, so let’s dive in! October is going to kick off our final two strength cycles of the year! This month and next month, we will see wave loading for two different sets of movements, and this month will revolve around the Power Clean,...
Read more
Sticky Post
NCFIT WORKOUT Let’s look back at August and review some of the highlights! Starting off…we have to mention just how smooth and successful the Oly cycle turned out! We started from the top of the movements and worked everyone down to the floor, so hopefully even the newest athletes were able to walk away with some solid technical knowledge! We also saw lots of PRs in 8 weeks from our athletes, so props to everyone who put in the work and got stronger! We also finished our gymnastics cycle that worked on the skill before the metcon. We then threw in interfering movements to make the gymnastics focus more difficult. We are confident this cycle will carry over to the CF Open! Lastly, we focused on more SPRINT style workouts through various workout structures with the hope that everyone will better understand how hard they can push when it’s time...
Read more
Sticky Post
Over the years we’ve had some people ask what these hours mean. We’ve decided to put it in a blogpost so we’re all on the same page. Open gym hours mean Boulder CrossFit is open for members to come in, workout on their own, or make up/do the workout of the day. These specific blocks of time normally are during “off hours” when we don’t have any coach-led classes. If you have less than 3 months of CrossFit experience we highly recommend NOT attending any of these open gym hours as they are NOT classes with an official coach there. If a coach happens to be there while you are working out, you’re welcome to ask quick, clarifying questions but don’t expect a full 1-1 personal training session. Our goal for open gym is 2 fold. First, we want to offer additional times for you all to get a workout...
Read more
Sticky Post
Most CrossFit gyms follow the same training methodology of constantly varied, functional movements performed at high intensity. For the most part, Boulder CrossFit is no different. Whether you’ve been doing CrossFit for 10 years or 10 days, almost everyone has the same questions on how our gym programs on a weekly, monthly, quarterly, and yearly basis. On a macro level, our gym’s goal is to build fit, happy, and healthy members who can move well and pain-free for the rest of their lives inside and out of the gym. With that in mind, our gym’s programming generally reflects that. Each quarter of the year we re-test 5 classic CrossFit benchmark workouts also known as “girl WODS”. We do this to test your general work capacity. If you don’t test/re-test your fitness, it’s very hard to track any progress you make. On a weekly basis, we like to follow the same...
Read more
Sticky Post
Most of us really want to do our best for our team and ourselves during Friday Night Lights. That being said, in order to perform your best you need to set your body up for success the week/days leading into Friday night Open. Here is how I would normally attack the week leading into the competition. Monday and Tuesday I would attend class and hit the workouts HARD just like a normal week. Wednesday, I would still take the class but if I’m feeling beat up/sore I would drastically scale back the weights AND my intensity by a solid 60%. The key here is to move with intention but NOT beat your body up. Thursdays can be tricky. I recommend either taking the day off from the gym altogether (but still doing some mobility at home) or coming into the gym and going very very easy on all movements. Some...
Read more
Sticky Post
Whether you are officially signed up for the CrossFit Open or still thinking about it, this post is for you. We will describe what to expect over our 3-week in-house competition. As always reach out to any coaches or Zach for clarification. CrossFit HQ will release the 1st workout on Thursday, Feb 29th. The next day, Friday, March 1st our 6am, 7:15am and 12pm will have class as normal and will do the Open WOD. However, we will NOT have any judges or scorecards during these classes. This means if you are registered and on a team, we HIGHLY recommend coming to Friday Night Lights for the next 3 weeks (bring your friends and family to come to hang out, watch, and cheer you on). If you can only make it in the morning or at 12pm, that is totally fine. We will still count your scores. Friday at 4:15pm...
Read more
The intention behind this post is to make sure everyone who enters our gym in Boulder, understands and is on the same page with one another when it comes to gym etiquette. These simple rules will go a long way to making our gym the best in town so please be sure to refer to them if there’s any confusion. 1: Show up on time to class. This means if class starts at 5pm and you routinely stroll in around 5:05pm then you are late. Not only will you miss important introductions on the workout but you’re literally cutting yourself short. Our classes and coaches plan around a full 60 minutes and you should too. We understand work/life may happen every once in a while but if you do show up late every week, then please just wait until the next class to attend. 2: Wait till EVERYONE is finished...
Read more
Several times a year we do strength cycles at our gym in Boulder. Normally we do them in the Winter, Fall, and Spring. We will be ending 2022 with a bang before the upcoming holidays. Please check your email with details on the dates/exact schedule for next month. At Boulder CrossFit, we follow a version of the Wendler Cycle. This cycle is based on 90% of your one rep max lift (also called your training max). When you see a 5×5 at 65% that number is based on 90% of your 1rm, not 100%. Yes, a little math is involved here. We follow this cycle because we want to keep the lifting simple, easy to follow, and effective. A strength cycle is only as good as the person following it. Not to say the Wendler cycle is the absolute best of them all but we follow it for those reasons....
Read more
We’re finally in full swing into the Summer of 2022. It’s been 3 years since we’ve felt a somewhat normal summer experience as we learn to navigate the post-Covid era. People are back to traveling, businesses are open for events, and were doing social gatherings once again. Sounds great so you tell yourself you will pause your gym membership for several months and pick up right where you left off in the Fall. Until you don’t. Health and fitness aren’t seasonal. We need to take care of our bodies and minds 365 days of the year. Of course, we all need breaks and resets but to put your health on the backburner during busy months such as traveling, work, or social events, is doing more harm than good. Boulder CrossFit is open practically every day of the year in hopes you come in, have fun, get fit, and make it...
Read more
It’s that time of the year again! Every May Boulder CrossFit preps its members for our annual Murph workout. You may be asking yourself, what is Murph, and more importantly why the heck would anyone put themselves through that workout? The Murph in CrossFit is what we call a “chipper”. It’s a long aerobic workout normally consisting of different movements and high reps. The exact workout is listed above. Over the years, we’ve heard all the excuses on why NOT to do this workout. Were not focusing on the why not in this post but rather the why. This is a hero WOD designed to honor the life of Navy Seal, Lt. Michael Murphy who died in combat. Sometimes you put yourselves through workouts that are bigger than just fitness. And this is one of them. We do Murph each year to put ourselves in the shoes of people like...
Read more
Phew. We did it! We’re all done with the 2022 CrossFit Open. Whether it was your first time competing or your tenth, I’m sure we all found something to celebrate. Our in-house competition was super fun. We ended up having over 50 members participate each donating $20. That means we were able to raise $400 for this awesome non-profit that brings fitness to under-represented youth. After 3 hard weeks, team GREEN came out on top. 1st Place: Team Green 1,683 points 2nd Place: Team Purple 1660 points 3rd Place: Team Black 1394 I just wanted to say thank you to everyone who donated, participated and gave it their all each week. The Open has always been a time to celebrate our own fitness journey while cheering on our fellow gym-mates. This year was especially great due to the pandemic life we’ve all been living the past 2 years. You all made...
Read more
1 2 3 7

Fill out the form for a free week trial

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.