CrossFit Open: 2018 Edition

The CrossFit Open is a yearly test that allows anyone and everyone to assess their fitness; where they stand, how far they have come, and what strengths or weaknesses they possess.

Each year, amazing things occur during the CF Open:

  • You’ll push yourself harder than ever before
  • You’ll try something new
  • You’ll achieve what you thought was impossible
  • You’ll grow closer to everyone at Team True and the CrossFit Community

What is the CrossFit Open?

  • 5 workouts released by CF HQ over the course of 5-weeks (1 workout per week)
    • Each workout will have an RX & Scaled division as well as age divisions (teens & masters)
  • The workouts are released on Thursday nights
    • Here at CF True we will put them into our class schedule on Fridays
    • You have until Monday night to get the workout complete, so if you miss it on Friday you still have time to get it done
  • Worldwide leader board
    • Keeps track of your scores, see improvements in yourself year to year, and how you stack up against the world (seriously there are 350 thousand plus people who register each year)

Is the CrossFit Open right for you?

  • The CF Open is designed for EVERYONE! (if 350,000 people register, you can bet you can be one of them)

How do you register?


Where it all began for me

When I was first starting CrossFit back in 2008 it was no where near as popular as it is now.  In fact it was rare that CrossFitters actually worked out at an affiliate.  Most of us back then worked out on our own.  In parks, at regular gym, wherever we could because there were only a handful of affiliates in existence.  When I was starting out I was completely self taught.  I spent hours on watching the videos and reading the forums (a forum is a place people talked online before Facebook, I know crazy right?).  One of the early videos I found that hooked me on CrossFit was the “Nasty Girls” video.  The Nasty Girls workout first appeared on back in 2005.  You can see the post here and even read some of the comments if you want.

The workout was…..

3 Rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans [135/95]

The reason the video got my attention was because of the intensity in which they are moving.  Right off the bat you see the girls just absolutely crushing some air squats. Following the air squats they move onto the rings and begin doing STRICT muscle ups.  At the time I had no idea you could even exercise with rings and I had never seen a Muscle Up before.  I immediately wanted to get a pair of rings and do them, little did I know how hard they were and that it would take me over 2 years to actually get a muscle up and several more years before I could do my first one strict.

The original video is below if you want to check it out and see what CrossFit was like back then.  They are in the original CrossFit gym in Santa Cruz California.  That is where Coach Greg Glassman started it all.

Counting Macros: Food Prep

Here is a little guide to help you understand how to calculate your macros when doing food prep. In this example I am using what I would eat for breakfast and how I prepared 7 days worth.  For more information tune into our Facebook Live Nutrition Talk Friday @ Noon.


Raw vs Cooked: Weighing your food


To be most accurate you’ll need to weigh your food, but doing this when raw vs cooked will yield different results.


Example: The Turkey Sausage raw weighted 514 grams but cooked it was only 365 grams. Although after it is done cooking it weighs less, you still need to account for all the nutrients in the raw amount. (Spoiler: you are not cooking away the calories…sorry).


I start by cooking the egg whites first. I don’t need to measure these because they come measured in the container (454 grams/each) and I use 2-whole containers. Once it is done cooking, I will re-weigh the cooked egg whites.


In this case they weighed 778 grams cooked.


Taking that weight 778 grams I divide that by 7. Each portion of egg whites would be ~111 grams. Don’t worry if you are off by a gram or two. 

Single Serving

~111 grams goes into each one of my containers, but remember when putting it into you app, you’ll want to put in the raw amount. In this case the raw egg whites weight 908 grams. Divide that by 7 and you’ll have ~129 grams in your macro counting app.


*This might seem like a lot of work, but once you get into the flow, it’s not that bad. For example, because I eat prepare my eggs the same way each week, I don’t need to measure them once cooked. I know that each serving is going to be approximately 111 grams. If it is off a gram or two it’s not going to throw off your entire day.


Moving on, the same thing happens with the turkey sausage and rutabaga.


Weight them raw and reweight them cooked.


With the cooked weight I will divide by 7 since I want to have 7 breakfast prepared for the week.

Single Serving

*If your not being super strict, you could eyeball the portion size, doing your best to split it up into equal serving. This would eliminate the need to reweigh the food after it was cooked.


Entering you information into your macro app


There are a bunch of different apps that you can get to keep track of your macros. I use My Fitness Pal. It’s probably the most popular, it’s fairly easy to use, and they offer a free version.

There are a few things to remember when entering your foods.


#1 check for accuracy. In the search bar if you put in chicken breast you’ll get a thousand different results, some will be more accurate than others. Most will be similar, choose one that is similar with the others if you are unsure. Do Not choose the one that says it only has 2 calories…..your still consuming the calories even if your app tells you otherwise.


#2 Enter your raw amounts as often as possible.


#3 If you ate it enter it. Think of this as a science experiment. If you want accurate results you’ll want to enter everything….even the bad stuff. This will help you tremendously when you look back and make adjustments. You need accurate information otherwise you are making random adjustments and seeing change in health or body composition will take longer. 


This is what it looks like for my breakfast. The Ghee is what I used to cooked the eggs, that counts too. I simply divided what I used by 7. The rest of the foods I did not use anything to “grease” the pan. The turkey sausage greases the pan enough by itself and the rutabaga I saute with water to cut down of my overall fat intake (that way I can eat more avocados later!)

Final note, if you are still new to counting your macros, know that there is a learning curve. It takes some patients and practice. The more you do it the easier it becomes. There will be days you forget to enter or it is way off. You’ll cook an entire casserole and forget to measure anything (I have done this plenty of times). Don’t give up, use any mistakes a  learning experience. Just as when learning to do a deadlift, there is a process. It’s not either deadlift 500lbs or nothing…there is a whole bunch of in between. 


Want more info on the basics of nutrition and counting macros? Tune in for our FREE Facebook live nutrition talk on Friday @ noon. If you can’t make it, don’t worry it stays up on Facebook so you can watch it later. If you don’t have Facebook, that is ok too you can still watch it!.


You were made for more

While I was running the other day I was listening to a podcast, as I usually do, and it was about swimming.  It was relevant to me because I want to do a few triathlons this summer.

The host said he was not able to swim a single lap in the pool a few years ago.  He was 33 and couldn’t swim.  A friend challenged him to learn so over a year he trained and by the end was able to swim a mile in the ocean without stopping. The guest said something that I felt was appropriate while I was out there alone.  He said that only 2% of American adults can swim a mile in a pool without stopping and even less can do it in the open water.  The fact that the host could do that put him in “rarefied air”.  However it wasn’t that most Americans can’t learn to swim that far.  They just think they can’t so they don’t.  Or they tell themselves that they “have no desire to do that” as a way to cover up their inability to do it at the moment.

We need to be more like little children who see the world in a much different way than us adults.  They want to do everything.  They want to try everything.  They have this natural curiosity that pushes them to learn new skills and do new things.  That is part of the reason they develop so quickly.  While we are sitting on the couch they are exploring, moving, learning.  There is no reason this has so stop now that you are grown.

Life is this great big adventure.  We should all be pushing our boundaries to see what we are capable of.  Why can’t you swim a mile?  Why can’t you climb a mountain?  Why can’t you go running in the cold?  The answer is you can. You just need to believe you can and you need to work towards it.

Get out there and find out what your made of.

There is NO Magic

During yesterday’s workout I was delighted to witness one of our athletes begin to link their toes-to-bar together (actually this happened in multiple classes, what an awesome day). Anywho, this particular athlete had mentioned that they linked a few the previous week. As this is still new…one round they would lose their rhythm, then they would get it back…its still a learning process.


The interesting thing was that after one round they hopped off as I was excitedly cheering that they linked a bunch together and they said


“yea, its like magic….things have been coming together lately”


I just shook my head and gave them a crazy look and let them know that…..this is NOT magic……this is hardwork….this is you being constant with getting to the gym….staying after class and working on skills….this “magic” is what you get when you put in constant effort.


It’s strange the way we don’t give ourselves credit. These accomplishments we attain are not magic. We make them happen. It’s our efforts and commitment that make theses outcomes possible, magic has nothing to do with it.


If you are looking to improve, to be more consistent, and to see what you are capable of get on board with one of (or both) our challenges in January. Both of them will set you up with others who will help you be accountable and help you stay consistent.


Lurong Nutrition Challenge

5-week nutrition and lifestyle challenge. Multiple diet levels to choose. Weekly workouts. Lifestyle habits such as sleep & drinking plenty of water.


It starts on Jan 15th.


If you register now you’ll get a FREE bag of protein ($50 value)




6-Week Fat Loss Boot Camp

If you want to get sweaty, get your heart pumping, and burn tons of calories, this is for you. This is our second Fat Loss boot camp; our last one was so much fun we had to do it again. Fire up your metabolism, feel accomplished and ready to tackle the day.


When: Sunday mornings at 8am starting Jan 7th

What: 1-hour class that will have you moving and sweating the entire time. Mostly body weight with some kettlebell, dumbbell, and battle ropes. Simple, effective movements.

Who: open to everyone…tell your friends

Cost $55




Grab a friend to join you.

When you have a friend (non-CF True member) register, you get to join them for FREE!


Don’t wait space is limited for our 6-week fat loss boot camp


December Committed Club

Here it is! The final committed Club of 2017!


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.


December 2017 Committed Club

Marc 26 Classes
Jessi Cat 24 Classes
Sue Cat 22 Classes
Dave V. 17 Classes
Kristin Cat 17 Classes
Dana Cat 17 Classes
Nic Cat 13 Classes
Joe A. 13 Classes
MG 13 Classes
Elaine 12 Classes
Kelly 12 Classes
Rob Cat 12 Classes

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!

Ben R.

Do things others won’t

“Today I will do what others won’t so that tomorrow I can do what others can’t.”

This is one of my favorite quotes ever.  To me it describes the natural human drive that pushes us to be the best that we can be.

This quote came to me yesterday while I was out for a run.  I have a few events coming up in the spring and summer where I need to run so I try to run or hike at least once a week right now.  The only problem with yesterday was that it was 20 degrees out.

It was absolutely frigid.

My original plan was to sit in my basement and ride the bike for an hour instead of running because it was just too cold.  Then I decided “you know what?” There is no reason I can’t run outside.  People live and work in these temperatures all over the world.  Hell I spent 2 yeas of my life in Alaska.  20 degrees is nothing compared to that.  So I bundled up, put on my hat, gloves and face mask, and headed outside.  I didn’t care how far I got, I just wanted to be outside and enjoy the beautiful world we have.

Once I started running I realized how much fresher the air feels when it’s cold.  It feels so pure when compared to the hot sticky air of the summer humidity.  As I eased into my run I began to watch people as they drove towards and then past me.  They were all bundled up in their cars and most were staring at me like I was crazy.

It made me smile.

I smiled because I realized I was pushing myself to be better.  I was challenging my boundaries and seeing what I was capable of.To most of these people they had no concept of this. They probably couldn’t fathom why someone would be outside running when there was an easier way.  Thinking of this motivated me.  I thought to myself “screw easy!” I’m gonna crush this run.  I’m going to work hard and push the pace because I can.  Because you, sitting there in your car, won’t.

So…What did I learn on my run?

I learned that next week when I go out for my run I am going to run farther.  I got back home and I actually felt pretty good.  I had more in me. I am going to push my boundaries and see what I can do.  Then once I find the limit I will push even harder.

Little Eyes are Watching

The Elf on the Shelf has been watching over your children all month long, but have you ever thought about your little elves watching you all year long? It’s true, all those little eyes are looking up to you, mimicking your actions, to grow up and become outstanding humans.


What are you doing to set the best example?


When we make time for ourselves, take care of ourselves, we are better able to take care of and love those around us. I can’t tell you the number of times our members have said that coming to CrossFit True makes them a better parent, spouse, & friend.


Of course, it’s easier said than done.


There is never enough time to take care of yourself when you have a family to take care of as well.


But what if you change your thinking?


When you are trying to get in a workout, let it be less about all the benefits you’ll get and more about everything you’ll be able to give your family. When you gain confidence, a direct benefit from training at CF True, you are more positive, happier and that spills over to your family.


Taking a mental break from all that you have to do, getting to the gym, just 1 hour where you don’t have to think, you don’t have to answer questions….. we tell you and teach you what to do. This can transform you from the verge of a breakdown to a relaxed and skilled parent.

You can dig a bit deeper too. Remember that those little eyes are always watching. When they see you working out and know its an important part of your life, it will make an impact. They will see you as strong and capable, a superhero. And they want to be just like you. Show them through your actions how to live a healthy lifestyle.

40 vs. 325

You’ve heard the saying:


“It’s not what you eat between Thanksgiving and New Years, it’s what you eat between
New Years and Thanksgiving that makes the difference”


There are approximately 40 days from Thanksgiving to New Years, just a little over a month. 40 days is really not that many in the big picture of the year or your life. Most of us will indulge, maybe a bit too much. We will be more tempted by the sweets, holiday parties, drinks with friends, and grab-n-go foods as we rush around doing our holiday shopping.


But there are 325 other days of the year so, don’t beat yourself up too much.


The trick is not allowing those 40 days to turn into 60, 120, or 365 days.


There is an unfortunate consequence to eating unhealthy in those 40 days that is larger than just gaining a few pounds, its…..


losing sight of your goals.


The “snowball effect” can have a huge positive or negative effect on your health depending on which way you roll it. On the positive when you are working out, you start thinking more about what you are eating, you become aware of how much water you are drinking, and how much recovery time you are getting. Each action builds upon the others


But the opposite can also happen.


You have a holiday cookie…then two… you go out for happy hour….you skip a workout…then you feel tired. You think you have lost all the gains you made over the year. But I can assure you this is simply not true.


You maybe busier, you may not be on top of your healthy living game, but choose to make as many good choices as possible. Don’t dwell on the cookie or happy hour. Show gratitude toward yourself for all the positives you did throughout the day…ate a good breakfast, drank plenty of water, went for a 10 minute walk…..there are so many positives throughout your day…you just need to recognize them.


The New year will be here before you know it and you’ll want to have a game plan to get your “snowball” rolling in the positive direction. We have two programs lined up that can help you jump start your healthiest year yet.


Our 6-week Fat Loss Program
This is a 6-week class starting January 7th. We will be meeting once a week on Sunday mornings at 8am. Our hour long class will have you sweating and burning hundreds of calories. Plan on burning fat and building lean muscle from start to finish you’ll be moving. Unlike our CrossFit classes these classes will be mostly body weight movements which means that anyone can join, you do not need to be a member.


Register Now because space is limited: Cost $55


Lurong Nutrition Challenge

This is a 5-week nutrition and lifestyle challenge starting January 15th. There are multiple nutrition programs to choose from to fit your needs. Alongside the dietary component there are also weekly lifestyle & fitness challenges to help keep you on track.
Register at Lurong Living Early Bird Pricing ends Dec 28th

Grease the Groove

Grease the Groove was an old concept for improving skills and strength back when I first started CrossFit back in 2008.  I haven’t heard much about it lately but the concept is still a solid one.  It follows the same principle as the 10k Jump Rope challenge we have going on right now of practicing regularly and often.

A classic example of a Grease the Groove routine is one to improve your pull ups.  Set a goal of doing a few pull ups every so often throughout the day.  If you have a pull up bar you can mount in your home place it somewhere you pass by frequently.  Like the door into the bathroom.  Every time you pass it do a few pull ups.  Eventually it just becomes a habit and something that you do.

Increasing your exposure to the movements on a regular basis allows you to not only develop skills and gain strength but also increase your confidence.

Movements that work good for the Grease the Groove concept in your home are:

Pull Ups, all grips and varieties
Squats, Lunges, Pistols
Sit Ups, planks and other abdominal work
Push Ups, Dips, Burpees

Pick a place and every time you go there or past there do a few reps.  If it is somewhere you frequent often choose a lower rep scheme like 1-3 and if you only go there a few times in the day you could do higher reps like 3-5.  The goal is not to exhaust yourself and “make it a workout” but rather ingrain the movement into your body.  Make it something that is normal and easy for you to do.

Going to the bathroom?  Do 5 squats in there.

Getting some laundry out of the dryer?  Hit 5 push ups real quick.

This is a great way to stay fit throughout the day and can even help keep you motivated during the holidays.

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