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The Difference: Beyond the CF Open

We’ve just completed the 2018 CrossFit Open…what a wild 5-weeks it has been.


First off…..CONGRATULATIONS to all of you. Everyone pushed themselves to be that little bit better, to get that extra rep, and to be held accountable for the standards. The energy and excitement in the gym was unmatchable. And the extraordinary camaraderie was a thing of beauty.


But now what?!?


Well, this is where you take advantage of what makes CrossFit True unique, the coaching.


As you may have realized, the Open has a way of highlighting weaknesses. Most of us come out of the Open with a laundry list of things we want to improve upon; Olympic lifting, overall strength, gymnastic skill, aerobic capacity, etc. But what do you do with all those new goals?


You talk with a coach. You pick our brains. And we come up with an actionable plan.


This maybe scheduling a 1-on-1 skill session with a coach to pinpoint what changes would create the best results for you. Our 1-on-1 skill sessions have produced amazing results getting our athletes better rowing technique (which leads to less energy expenditure with faster times), working on proficiency in gymnastic skills for better pull-ups, muscle-ups, & handstands, and achieving better movement patterns in the Olympic lifts to produce greater power.


Your plan maybe as simple as including short 5-10 minute skill, strength, and mobility work before or after class. This will give you a bit more exposure to the movements you want to improve without taking away from your normal work in class.


Perhaps your plan isn’t so much about what you are doing inside the gym, but what is taking place outside the gym. Nutrition is key to performance. Fueling your body properly will give you the energy you need to execute the workouts. The foods you eat have a direct correlation to your body composition whether you are trying to gain strength, lose fat, or just look good for summer. Our 1-on-1 nutrition coaching can help you learn how to fuel your body, be held accountable, and gain results. 


So, what do you want to improve upon? Comment below and let us know!



Our brains are powerful. They have the ability to alter reality. Often what we see is not the same as what we believe, the truth gets twisted. Our bodies send us signals, but it is our minds that determines how we interpret those signals.  It is our grit, our mental toughness, that takes an uncomfortable moment or event and either propels us forward or stops us dead in our tracks.


How do we build our mental toughness? How do we push through? How can we train our brains that we can do more even when it looks like everything is against us?


Well, like many things, it takes practice. The great news, mental toughness is not something you are born with and only have so much. You are not predetermined to have more or less grit than your friends. You have the ability to build up your mental toughness, but it’s going to take some work.

All you need to do is push for small wins. You will not go out today and have developed all the mental toughness you need, it’s not a switch you can just turn on. Rather you need to push its boundaries a little bit each day.


Today, I challenge you. Push yourself for 1-extra rep at the gym before you rest. Hold a higher pace than is comfortable for just a few moments longer. Forget what others are doing around you, that will only allow your brain to alter your reality.


Push aside any obstacles that might stand in your way. Make a choice and a plan to get the work done regardless of what outside circumstances might be tugging at you. Remember you are capable, repeat it to yourself over and over.

Committed Club: February

What do I have to do to get into the Committed Club?

It’s easy! Just attend classes 12 times during the month or an average of 3 days/week and you’re in. 3 days/week is that sweet spot where you can really make some serious progress and not get burnt out. As you continue to develop as an athlete you will be able to handle more days and really accelerate your progress.

February 2018 Committed Club


Congratulations everyone who has made the choice to prioritize their health and fitness. If you want to be a good parent, spouse or friend you have to be healthy. If you choose to let your health suffer in order to take care of others you may not be around when they need you the most. Just like on a plane put the mask on yourself first before putting it on others.

Runners Up with 11 classes.
Keep pushing and you all will be there next month!

Unknown Benefits of Meal Prep

Hands down, the #1 thing you can do to improve your healthy lifestyle is food prep.
This allows you to have nutritious meals ready (or mostly ready) in those times of need when you are starving and you need to eat NOW! It allows you to make sure you are getting quality calories not just empty fillers, that will leave your searching for more.


But I know that actually doing food prep appears overwhelming. You might find it inconvenient. You have no time. You don’t have the energy. You don’t know how. The excuses are plentiful.


This is where we need to shine a spotlight on all the benefits of meal prep because they vastly outweigh the negatives.  And I’m not just talking about it leading you to healthier eating and all that comes with having this habit, but things you might not have thought of.


Saves Time:

It might seem like it takes a while to meal prep (and it does) but once it is done, there is nothing else to do. Ask yourself…How much time to you spend daily preparing meals? Even if it’s only 30 minutes a day over the course of a week that is 3.5hours. Once you are in the habit of meal prep it takes less time than that.


Saves Mental Energy:

How often are you asking… What do you want to eat? How much mental energy are you using thinking about what should be for dinner. With meal prep, this happens just once a week. Your food is ready so you don’t need to waste your decision making.


You’ll have less dishes:

Cooking each night requires the use of multiple dishes, but doing your food prep all at once allows you to use minimal dishes each night. Sure, you’ll have to do them on food prep day, but once you do them you basically only need 1 pan to reheat your dinner…or you could just use the microwave and eliminate even more.


You’ll be more active:

We sit a lot. We figure out ways to move less, to make things more “convenient”, but at what cost? Have you ever thought about the way you move your body on a daily basis? You’ve heard that making small daily changes can have huge impacts on your life. Parking a little further from the store your going into or taking the stairs means you are moving just a bit more and over time it adds up in your benefit.

You can think of your meal prep day as active recovery. Standing, chopping, bending down, stirring, carrying dishes & cleaning up. All of this movement helps reverse the effect of our chronically oversitting habits.


Become more mindful:

Doing tasks, like cooking, that don’t require a ton of brain energy are great to reset the mind. Sure you might need to look at your recipe and make sure you are adding the correct items, but when you are chopping & stirring you can let your mind wonder, it’s when some of our best ideas are revealed.


On a final note, don’t wait for perfection. Your meal prep does not have to be 100%, you can start small. Maybe you focus on just one meal? Or you can prep a bunch of protein; grill chicken & steak, brown up ground turkey meat and toss taco seasoning on it. This way all you need to add are some veggies and you’ll have a whole meal.


Try it out this week. Focus on how meal prep will improve your life, you’ll be pleasantly surprised.


And So It Begins…

The 2018 CrossFit Open kicks off in less than 12 hours, it’s our time to shine. For many it is the time to test themselves and see how they have progressed over the past year. A time to push themselves outside of their comfort zone and achieve new heights.


If you have participated in the CrossFit Open in the past, you know that it has a way of humbling you. Weaknesses are exposed. And it lights a fire within you to work on those weaknesses. At the end of the Open people are usually hyped up to really crush the coming year. They list lofty goals of improving their olympic lifting, their gymnastics skills, becoming more flexible to achieve a particular movements and gaining strength.


Of course, months (or maybe just weeks) later those goals don’t seems as important. Summer sneaks in, you forget all about what happened during those last 5-week of winter when you participated in something called the Open…..Oh yea…you wanted to get better at lifting….


And now here it is again, the CrossFit Open, you knew it was coming, it wasn’t a surprise, but those goals you had…you were going to get better…..you were going to be ready for the Open.


Well, I have some GREAT news!


I have heard multiple people say “i’m not ready for the Open” I still need to work on X..Y..&..Z. Of course you do, we all do, we can all get better, even the very top athletes are working on their skills trying to improve by that 1%.


And we will continue to get better year after year.


But the GREAT news is, you HAVE GOTTEN BETTER. You have been working on those skills. You’ve put in the time & effort. Now all you need to do is the best you can.


Too often we enter the Open thinking…I wish I was better at this…I still can’t link my double unders…..I still don’t have a muscle up….But what about all the things you’ve done over the past year? I have written out a lot of PR (personal record) postcards, so I know you have been achieving new things.


Reflect on all your bright spots and be proud of the effort you give during this years CrossFit Open.

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