Author: Cross576

CFPC Upcoming Events

CFPC Upcoming Events

2019 Open Recap

Another awesome Open season has come and gone.  Each year I look foreword to the CrossFit open and all that it does for our community.  The workouts are a great challenge- and it is through challenge that we learn the most about ourselves.  The Open brings our community together! Friday Night Lights brings all kinds of excitement and a time to celebrate each others accomplishments. I could not be more thankful for each and everyone of you. You each play a part in our amazing community; whether you came out to judge, cheer or take pictures, your support did not go unnoticed- thank you! The CrossFit Games have made some changes and it looks like there will be another Open in October – training starts now!

CFPC 2019 Open

One Last Call 19.6

A night to celebrate the end of the open with fun and games for all athletes & families to enjoy all the great accomplishments everyone had during the open. The Ript Squirrel trophy will be presented to Don’s Dominions who managed to take out the Tillack’s Troops.

One Last Call 19.6 – Friday, April 12th @ 5:30pm!


We are hosting Festivus Games again this year! This time it is Mixed Pairs with three different categories; Novice, Intermediate, & Masters. Anyone can participate and if you haven’t signed up already, you should! If you are needing a partner, there is a sign up sheet above the fountain with the names of people looking for a partner; pick a name and sign up! Here is the link:

Festivus Games Pincher Creek – Saturday, April 27th @ 8:00 a.m.

Running Club

This 8 week course is designed for athletes of all skill levels. You will learn all you need to know about running in all kinds of weather, biomechanics, nutrition, goal setting, injury prevention, motivation, pacing, and much more. Be sure to check out the poster for more information (above the water fountain) or ask your coach!

CFPC Running Club – Thursdays @ 5:30 pm

April 18th, 2019 – June 6th, 2019

Nutrition Seminar

We will be hosting another Nutrition Seminar. Join us for an informative discussion on how food impacts our performance, mood and mindset. Topics will include: Functional Nutrition, Why Macro & Micro Nutrients are important, How to hack your metabolism with whole foods, Why dieting indefinitely does not work, How to make lasting changes to your diet & lifestyle for long term success, and more. Ask your coach for more information!

CFPC Nutrition Seminar – Saturday, May 4th, 2019 @ 12pm.

Our Programs – Spring 2019

To keep everyone updated with everything happening at the gym and all of the programs we are offering, I’m going to include a list with a short description of each program. If you have any questions, please ask your coach, or find a poster (usually hanging up above the fountain or on Facebook).

  • CrossFit – Our main program; offered 6x a week.
  • CrossFit Lite – This is a great class to suggest to anyone interested in CrossFit as it gives them a taste of what we do without any super technical movements. Tuesdays & Thursdays @ 6:30pm
  • Barbell Club – Free for CFPC members. Saturdays @ 10 a.m.
  • Running Club – Free for CFPC members. Thursdays @ 5:30 pm (Starting April 18th)
  • CrossFit Kids – Ages 5-7 on Fridays @ 1:30pm and Ages 8-12 on Thursdays @ 4pm –> These classes are by registration only.
  • Nutrition Coaching – One-on-one coaching to help you achieve your ideal body composition and performance goals.
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?