Author: Cross576

The 2019 Open

The 2019 Open

If you haven’t already signed up for The CrossFit Open, GO DO IT NOW! The website is and click “register”! Absolutely EVERYONE can participate in The Open so no excuses!

2019 Teams

We are dividing everyone into two teams this year. There will be the “Tillack’s Troops” vs “Don’s Dominions”. Once everyone has finished signing up we will divide everyone into the two teams. Scores for each week will be tallied from your teams Open scores as well as the weekly challenges. The Weekly Challenge winners will hold the “trident” for the week.

Weekly Challenges

  • Week 1 – Feb. 22 – Come up with a “slogan” or “mantra” that will “motivate the sh*t outta your team” – yes, that’s exactly how Coach Burns put it.
  • Week 2 – Mar. 1 – Playlist Challenge. Each team will have to come up with the best playlist – points will be deducted from any repeat songs from last year. –> We are toying with going out for dinner after this weeks Open – is anyone interested? Preferences on where we go?
  • Week 3 – Mar. 8 – Costume Theme – Points will be awarded to each member of your team that dresses up, and points will be deducted for those that don’t. (Don’t be the Debbie Downer of your team!!)
  • Week 4 – Mar. 15 – St. Patrick’s Day!! – I expect to see everyone in varying shades of green… points will be awarded for each green item you are wearing.
  • Week 5 – Mar. 22 – Potluck! Points will be awarded for the “coolest item”. (Notice I didn’t put the “tastiest” – just the coolest.) –> Yes, there will be beer. If you prefer wine or pop or some other beverage, please feel free to bring it!

Heat Sign Up Sheet

There is a Heat Sign Up Sheet above the fountain for anyone wishing for a particular time; as well as those willing to judge. If you don’t care about a particular time, please still put your name up so we know! We don’t want to assume because you know what they say about people who assume….


We would love to have an array of pictures from this years open! Please don’t hesitate to pull out your camera and snap a few shots. You can either share them on Facebook or send them personally to one of the coaches – but we want pictures!

“Life begins at the end of your comfort zone.”

– Neale Donald Walsch, American Author

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Nutrition and Goal Setting Seminar Recap

Nutrition and Goal Setting Seminar Recap

CFPC Nutrition and Goal Setting Seminar 2019

Most Common diets in CrossFit:

  • Paleo
  • Zone
  • Keto/IMF

Why Dieting does not work:

  • Disruption of homeostasis
  • Weight loss/ Muscle Gain/ Performance is a result of proper functioning hormones
  • Long term results come from steady/ consistent changes

Functional Nutrition Is:

  • Scientific
  • Practical
  • Mimics real life eating
  • Measurable
  • Personalized
  • Habit Based

Nutritional Priorities (Hierarchy)

  • Calories – most important
  • Macros
  • Quality
  • Micros
  • Supplements

Bio Markers

  • Sleep Quality
  • Resting Heart rate
  • Mood
  • Hunger
  • Recovery
  • Sex Drive
  • Energy/ NEAT (non exercises activity thermogenesis)

Lifestyle Modifications

  • Prioritize Sleep
  • Stress Management
  • Meal plan/ meal prep
  • Balance

How to Hack your Metabolism

Metabolism = how your body reacts; it is every changing.

Factors that affect Metabolism:

Stress, sleep, menstrual cycle, pregnancy, menopause, andropause, under eating, over eating, exercise

Most Important Markers for Metabolism (HEC)

  • Hunger
  • Energy
  • Craving

How does our Metabolism react to dieting?

  • It fights
  • Metabolic compensation

4 Scenarios:

Eating More, Exercise Less

Eat Less, Exercise More

Eat More, Exercise More

Eat Less, Exercise Less

Exercise – EMEM, ELEL are the best scenarios – Most Balancing

What do you need for Weight Loss?

  • Deficit
  • Hormonal Balance

All Scenarios EXCEPT for EMEL can create a deficit.

ELEM can show results but throws off hormones and does not work long term.

Dieting indeffinitely cannot work – 95% of people gain weight back. (Biggest Loser)


Motivation/RPE – Scale

The story that you are telling yourself

  • The motivation for these goals needs to be high
  • Set goals in writing
  • Make an action plan
  • Stick with it

2019 Goal Setting Sheet – Please fill out and return to your coach if you would like! We are always here to assist you with your goals.

Name & Date

What is something you are most proud of from 2018?

What is something you would like to let go of from 2018?

What is something you will work on for 2019?

How will you implement this? (Key words or actions.)

What are my goals?

Thursday January 10th 2018

Thursday January 10th 2018

Have you had a chance to check out the SugarWOD app yet? We are giving this app a 2 week trail and would love your feedback. Download the app to your phone and add CrossFit Pincher Creek as your gym. From there you can check out the workout of the day, enter your scores and give fist pumps to others that have completed the workout.  The app is FREE for members, give it a try!
A. 10 min Coach’s choice
B. Clean and Jerk 1.1.1
C. Clean and Jerk 1.1.1 @ 90% of above x 5 sets
D. 4 Rounds for quality
4 Rounds for Quality
100′ Contralateral Carry- Left arm up 35/50/ arm
10 Alt. Pistols
100′ Contralateral Carry- Right arm up 35/50/ Arm
3-5 Hang to inverted hang on rings- Arms locked straight