Friday 140411

6 Intervals of:

2:00 of the following work:
12 Medball cleans
6 Hand stand push ups
As many reps as possible of  Muscle Ups
Rest 2:00

Post reps and rounds to comments or BTWB

20140405 080015 e1396977699576 475x844 Friday 140411

Wonder what Jamey and Ali’s personal mantra was during monster walks?

“I’m good enough, I’m strong enough, and gosh darn it, people like me” 

I had the opportunity to attend the Crossfit Competitors Course this past weekend.  First let me say, I HIGHLY recommend attending that course if you have any interest in competing, coaching, or just motivating you to achieve your goals. Second, the topic of positive self-talk and the power of thought was discussed.  I am an admitted culprit of mentally abusing myself like a red-headed step-child if a workout isn’t going my way, so this topic was of great interest to me.

During the discussion, Matt Chan mentioned having a personal mantra to keep you focused when things are going haywire. Example: When you are in on your fifth round of a 400 meter run just after doing 20 over-the-bar burpees and all you want to do is walk around the last corner, a personal mantra can snap you back to reality and keep you focused on your ultimate goal. After looking online and researching this topic, crossfit979 had some great information on setting and using your very own personal mantra.  Here are some details on setting your personal mantra:

What is a mantra? A mantra is a sound, word, or phrase used to aid in meditation or to snap you back into focus at any point in time.

Why create a mantra? This is a great tool for reminding us why we are diving into the suck of a workout and pushing ourselves beyond a level we think we can achieve.  Mantra’s can influence our subconscious to keep us moving on.   By repeating your mantra over and over, in some cultures hundreds of times a day, you program your subconscious to always have your intentions in your head and it begins to influence the actions you take throughout each day.

We encourage you to define and utilize a personal mantra for yourself. Think about the stresses in your life, the goals you have to overcome them, and the things you want to achieve and create a phrase you can use to focus your intentions. Remember that your mantra should be personal, it should be 1-5 words that are meaningful to you. Your mantra should be written in a manner that is similar to your own verbiage; if you’re not a Greek philosopher and don’t speak latin, your mantra probably should not have that in it.  Your mantra should be a motivator, or a reminder of who you want to be or what you want to accomplish this year or could define your dreams, goals and passions.  The key is that it has meaning, it defines you and expresses the things you are going after.

“Create your mantra, program your mind, and get ready to be the best you’ve been in your entire life! The power of a mantra is immense!”

Here are some great examples of  of some mantra’s that you can feel free to claim as your own:
“I am enough”
“I have come this far, I can go all the way”
“Yesterday I did, today I do, tomorrow I will”
“No regrets”
“Keep Breathing”
“I am stronger than I was yesterday”
“I will beat Clancy” 

Take a second to write your personal mantra in the comments below.

 

Thursday 140410

Take 15 minutes to find 1RM OHS (from racks)
Then, take 10 minutes to find 1RM complex of 1 Power Snatch + 1 Hang Power Snatch
Then, every minute on the minute for 7 minutes:
1 Power Snatch + 3 OHS @ 50% of heaviest Snatch Complex
Post loads to comments and BTWB
IMG 9305 475x356 Thursday 140410

Lindsay and Katie doing some bench pressing.

The air squat, that’s functional. By Courtney Shepherd
 
Each of us, before becoming a member of CrossFit Verve, took part in a foundations class in some form or another. Just the title of the class gives away it’s purpose, to teach us the foundations of CrossFit. The very first one on the list is the air squat. The air squat is a foundational movement because we can continuously build on it, seeing new movements form like the front squat, OHS, back squat, thruster, wallball, etc. Each of these movements has it’s own working parts and pieces but the underlying components of their squats are all the same. 
 
We put a lot of emphasis on the squat, not just because it’s a foundational movement but because it is a functional movement. That’s a lot of “F” words to describe the air squat. Your next question may be “what makes a movement functional?” There are several characteristics that make a movement functional:
 
1) Functional movement is natural. What I mean by that is we don’t have to be taught functional movement. When you were a kid did you ever sit down? Then moments later did you stand back up? That was a squat. Do you remember your parents teaching you how to sit down and stand up? Most likely because they never had to, we figured it out all on our very own.
 
2) Functional movement demonstrates universal motor recruitment patterns. Meaning it’s unavoidable movement. Try sitting down without bending at the knees, not possible. Squatting requires multiple joints, multiple muscle groups engaged to be performed.
 
3) Functional movement is safe. Even at post 1 rep maximal loads. 
 
4) Functional movement is essential. You need functional movement to get through the day. Getting out of bed in the morning, sitting on to and getting off of a toilet, sitting down in a chair at our work desk. The loss of functional movement is called decrepitude and is the reason people find themselves in nursing homes. 
 
5) Functional movement is compound yet irreducible. I can not break a squat up into pieces. I can not do leg curls, calf raises, thigh abductors, thigh adductors, and at the end have a better squat. Because of characteristic #2 in order for my squat to improve I must do squats. 
 
6) Functional movement demonstrates the importance of core to extremity. When we warm up the squat we address initiating with out hips first. This engages our bigger muscle groups first. I want my biggest muscle groups engaged before the smaller ones, they do more work. 
 
The most definitive characteristic of a functional movement is that it allows us to move large loads, a long distance, quickly. In the air squat that large load may first be your body weight. As we build strength we may be able to support loads for back  squats and front squats. 
 
The point is that an air squat is not just an air squat. It is the foundation for many additional movements. Building strength in the mechanics of an air squat has transferability. An air squat is also a functional movement. Performing functional movements is a necessity in life. In short, squats are good for the soul, like chicken soup. 

Wednesday 140409

As many rounds as possible in 20 minutes:

Row 300m
8 Good mornings, 135# (95#)
8 Bent over rows, 135# (95)

Post rounds to comments and BTW.

944312 489584347781267 1277446172 n 475x711 Wednesday 140409

He seems pretty legit when it comes to this fitness and nutrition stuff.

The Protein Balance

There seems to be a protein pendulum today.  On the one side, you have people who focus their diets on calories, as opposed to macro-nutrients.  The idea is, limit your calories, and weight loss ensues.  So, the person eats whatever they want, so long as a certain ceiling of calories isn’t reached. Often, this strategy is carb-rich.  To be fair, I get it.  I don’t want to be overweight, either.  People are to be commended for at least trying something to improve themselves. But a low protein/high carb diet will force the body into a high-insulin, low-glucagon state.  Bottom line, this is state of body that lends itself to obesity, and diabetes, among other things, regardless of caloric intake. 

On the other side, you have individuals who are so pro-protein, you’d figure that there is no other food on this planet.  They have found the latest, greatest protein supplements.  They drink egg-whites out of the carton (Gross.  Though I have done this.).  Protein is king because they want to gain muscle.  It’s all about muscle.  And hey, I get it.  I want to be huge too.  I then want to buy shirts that are one size too small, and contort myself into flexy poses throughout the day to show off my hugeness.  But eating too much protein with few carbs does us no good at all.  Excess protein in converted into fat.  So… you go off on protein to get your hugeness on, but your body says to you, “Sweet mother this is a lot of protein.  Whatsoever shall I do with this?”  It responds to itself in kind, “Ah.  I shall store it as fat.  For later.  Cuz who knows, right?”  

Obviously, these extremes don’t cut it.  Number one, they are not practical, number two, they often don’t work.  So something must be missing here.  If limiting protein in the name of calories doesn’t make me lose weight, and eating protein in excess doesn’t make me gain muscle the way I want, then what’s the answer?  

You probably could guess, it’s somewhere in the middle.

We prescribe the Zone Diet. The Zone prescribes a protein intake as being 30% of your daily munchiness.  It also prescribes not eating protein by itself.  Protein, carbs, and fat, all eaten in ratio’d quantities, which leads to hormonal balance, which leads to the body being able to accept and process the food you eat the way you want it to be accepted and processed.  Which means the protein you eat will actually go to muscle building and restoration.  BOOM! Moderation leads to a better existence.  

Please join us Wednesday evening 7pm for a Free Nutrition Workshop by Matt Chan.  We’ll be discussing Zone and fine-tuning your diet to improve your performance.  RSVP on MBO.  This event is free and open to the entire community.    

People ask us all the time, “What do I eat?  How should I eat?”  It always comes back to how you are fueling your body.  If your performance stinks or plateaus, think about what’s going into your mouth.  If you aren’t happy with your body composition, think about what’s going into your mouth.  You know that saying about “Not being able to out-train or out-exercise a bad diet.”  Well, it’s true. 

World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” 

~Greg Glassman

Also, please join us for monthly Happy Hour this Friday at 5pm at Jake’s patio up the street at 38th and Walnut.  We’ll be celebrating the awesome weather this week and getting the weekend started off right!

Happy Hour 475x712 Wednesday 140409

Tuesday 140408

5 Rounds for Time:
30 Bench Press 95#(65#)
3 rope climbs 15′

Post time to BTWB.

IMG 9752 475x316 Tuesday 140408

Kavan and the Irishman getting swole during open gym!

Many of  you that have been coming to Skilz class have noticed we do a lot of strict pull up work.  I’ve been making it a priority to add in more strict movements to help develop strength in the pull up, whether it’s a few max sets of strict pull ups or ring rows, the goal is to develop overall pulling strength.  I’ve also talked to a lot of individuals during workouts and used strict pull ups as a modification in workouts to better build strength and hopefully make us stronger overall.  After all we all want pull ups, right?  

So what do you think?  Do you think strict pull ups should come before kipping pull ups?  I have my feelings and thoughts but it’s not about me, it’s about you.  What are your thoughts?

Here is a great video with some well known CrossFit personalities that have an educated conversation about pull ups and the importance of both the strict version and the kipping version.  Take a watch and hear both sides of the argument.  

 

Monday 140407

Complete as many rounds as possible in 18 minutes:

15 KB swings 24kg (16kg)
15 Wall balls 20# (14#)
Run 400 meters

Post score to comments and BTW.

IMG 9254 475x316 Monday 140407

Who’s ready for some 400′s?

 

Your 24 Hour Guide to Living a High Performance Lifestyle by Colby Knepp

What does “Living a High Performance Lifestyle” mean to you?

Is it waking up every morning, excited to get to work and crush the project your working on? What about going through your day with an organized, relaxed and focused state of mind that is free from the stress and anxiety that is all too common in today’s distracted, hectic and busy world? How about having great physical and mental energy and consistently making progress in the gym?

You’re free to decide for yourself, of course, but to me living a high performance lifestyle is all of the above.

It’s being a productive person and consistently getting the right stuff done. It’s having regulated physical and mental energy levels throughout the day. It’s feeling deeply connected with the work you do on a daily basis. It’s consistently achieving your health and fitness goals. It’s waking up excited to start your day and it’s leading a life that, for the most part, is free from anxiety, stress and meaningless distraction.

Is it even possible in today’s world? If you want it bad enough – yes, it is. And it’s probably a lot easier than you might imagine.

Here’s how to achieve it.

What To Do In The Morning

  1. Get your ass out of bed and get the day started. You’ve got big things to accomplish today. Don’t feel like it today? I’m sorry. Do it anyways.
  2. Drink 20 ounces of water. Right after you take care of the potty business, drink 20 ounces of cold water. You’re a CrossFitter and a busy person, so chances are you are dehydrated. Let’s fix that right from the get go.
  3. Eat breakfast. This can be as simple as a protein super shake (2 scoops of protein powder, 2 tbsp almond butter, 1 cup spinach, 10-12 oz water and a couple of ice cubes) or a full on eggs n’ bacon type of meal. Pro Tip – this is a GREAT time to pack your lunch and a couple of snacks.
  4. Drink some black coffee (or tea). I really like coffee though.
  5. Journal. Don’t underestimate the power of self-reflection. Ask yourself these questions and answer accordingly – What are three things that I am most grateful for? What are three things that I most appreciate? What new opportunities do I have today? What three things did I get done yesterday? What are the three things that I am going to get done today?

What To Do In The Afternoon

  1. Drink 20 ounces of water. Staying hydrated will not only help your performance in the gym, but also support your ability to focus and be a productive human. This is a good time to take your fish oil.
  2. Eat a snack. Make this snack consist of protein, fat and veggies. Check out Steves Paleo Goods.
  3. Take a break. It is literally impossible to sustain 100% focus and attention for a full 9 hour work day. Here’s what I do – for every 60 minutes of focused effort and attention, I try to take a 10 minute break. I’ll usually go on a walk, read something enjoyable or do some light mobility and stretching. The key here is to get up and move around and allow your brain to disconnect for a little bit.
  4. Eat lunch. This meal should consist of protein, fat and veggies. I like to bring something along to read, and if I am with friends I make sure to leave the cellphone behind so I’m not distracted!
  5. Plan tomorrow. Near the end of your work day, write down all the important things that you need to get done and set a time and place to get it done – personal stuff, work, errands, etc. Guess what this step does for you? It takes the indecision out of the situation tomorrow morning when you are planning on what to do. All the important stuff has a time and a place, so don’t stress about it anymore.
  6. Drink 20 ounces of water. Yep. Again.

What To Do In The Evening

  1. De-stress for 20 minutes. In order to kick start the recovery process, both mentally and physically, you need to disconnect for a little bit. I like to go on a short walk with my fiance and our dogs, but you could also take a quick nap, do some mobility work or read. Heck, even watching some guilty pleasure TV for a little bit isn’t going to hurt you (I’ve been known to flip on the Xbox a time or two…).
  2. Eat a clean, delicious, home-made meal. I’ve found that taking 30-60 minutes to cook a delicious meal is deeply satisfying and is a nice transition from work mode into recovery/rest/relaxation mode. In need of some recipes? Check out PaleOMG or the Gourmet Nutrition Cookbook (your welcome).
  3. Develop a sleep ritual (check out next Monday’s article…)
  4. Sleep at least 7 hours.
  5. Repeat MOST days. My goal isn’t perfection. Instead, I try to follow this plan more days than I don’t follow it. What does this mean in practical terms? Four days out of the week I follow this plan perfectly. The other three? It get’s messy, but that’s okay. Life is messy.

But wait… what about exercise? Isn’t that the most important part of living a healthy lifestyle? Yes, it’s very important – and while I don’t feel the need to preach about why regular exercise is important, I do want to clarify what you should be aiming for each week. Do CrossFit 3-5x per week with a high level of intensity. Take a rest day or two when you are feeling pretty beat up and tired or when you feel like you are unable to hit the WOD with a high level of intensity (being “lazy tired” doesn’t count, though). Make sure you’re recovering properly with adequate rest, hydration and proper nutrition habits and you are WELL on your way to a very, very high level of fitness.

Questions? E-Mail me at colby@crossfitverve.com

And a couple scheduling reminders:

  • Tuesdays in April, 5:30 am Running with Nate
  • Tuesday, April 8th at 7pm – Mobility and Shoulder Pre-Hab with Colby
  • Wednesday, April 9th at 7pm – Nutrition & Zoning with Matt

Sunday 140406

7am WOD only at Verve.  

In teams of 2 complete the following for total reps, 1 working at a time:

5 minutes Rowing for calories (alternate every 15 calories)
4 minutes Man-makers/Woman-makers, 40# (25#) 
3 minutes Ground to overhead, 45# (25#)
2 minutes Ab-mat sit-ups
1 minute Burpees
Post teams and reps to comments and BTW.
IMG 0688 475x712 Sunday 140406

Maddie happily keeping her shoulders strong and stable.

Although we have a limited class schedule this weekend, we are happy to announce that we have some great clinics and workshops this upcoming week ahead.  
  • Tuesdays in April, 5:30am  Running w/Nate
  • Tuesday, April 8th  7pm  Mobility & Shoulder Pre-hab w/Colby
  • Wednesday, April 9th  7pm Nutrition & Zoning w/Matt
We hope you can join us!  Sign up on MBO.  Athlete Interest Clinics are free to Verve members or $20 drop-in.  The Verve Nutrition Workshop is FREE to the community.  

Saturday 140405

Back Squat 3-3-3-3-3 reps

Post to comments and BTW.

IMG 0692 475x475 Saturday 140405

Buds. ‘Nuff said.

Although we have a limited class schedule this weekend, we are happy to announce that we have some great clinics and workshops this upcoming week ahead.  

  • Tuesdays in April, 5:30am  Running w/Nate
  • Tuesday, April 8th  7pm  Mobility & Shoulder Pre-hab w/Colby
  • Wednesday, April 9th  7pm Nutrition & Zoning w/Matt
We hope you can join us!  Sign up on MBO.  Athlete Interest Clinics are free to Verve members or $20 drop-in.  The Verve Nutrition Workshop is FREE to the community.  

Friday 140404

Complete as many round as possible in 20 minutes:

10 Strict handstand push-ups
20 Strict pull-ups
30 Alternating jumping lunges

Post results to comments or BTWB

Skill Levels poster Friday 140404

The Levels are designed to provide a general fitness perspective, to help set appropriate goals, and to allow focus work on weak areas that result in the rewarding mastery of activities you couldn’t do before.

The 2014 Crossfit Open has come and gone and has left many of us wondering “Where do I go from here?”.  Many Verve athletes competed for the first time, others had their best year yet, and others had a fast descent into reality of some weakness they may have.  We all have probably set one common goal: TO DO BETTER NEXT YEAR THAN WE DID THIS YEAR.  How do we start setting goals to make this happen?  What skills do I need to work on to better my placement, qualify for the Verve team, or qualify as an individual?  The chart listed above courtesy of Crossfit Seattle, helps us to identify a broad, general fitness perspective to see where we excel and where we have opportunities in our training.

The CrossFit levels listed above are not an end-all-be-all or any guarantee of making the CrossFit Games if you fall into the Elite category, but it does provide us a road map of where we want to be moving towards.  First, print this chart out and see where you currently are, knowing that you may be at different levels with different modalities. Second, identify the areas where you fall into lower levels.  Third, set goals to work towards moving to the next level.  Lastly, work on your weaknesses EVERY DAY.  If you aren’t sure as to how to work on your weaknesses, talk to one of the trainers to help build a daily routine.

This worksheet is one of MANY tools you can use to start setting goals to set The Open on fire next year.  Other great resources, aside from the illustrious trainers here at Verve, are:

The CrossFit Goal Setting Youtube channel – Great videos broken into bite-size pieces to help you focus on your goals

Lululemon Goal Setting Great goal setting outline for not only CrossFit, but L.I.F.E.

Matt Chan will be hosting a Free Nutrition Workshop on Wednesday, April 9 at 7pm.  No classes at that time, but please join us for a spirited  and entertaining discussion regarding advanced Zoning.  Dial in your nutrition people!  It’s the foundation of your fitness!  Sign up on MBO.

Thursday 140403

Hang squat clean
5-5-3-3-3-1-1-1-1 reps

Post loads to comments and BTWB
IMG 9263 475x475 Thursday 140403

Need a lift?

“What happens to our foot when we wear traditional running shoes?”

On Monday’s post I talked about the Pose Method of running. The Pose Method is in stark contrast to heel strike running, where one reaches for a long stride and ends up striking the heel of their foot on the ground as the first point of contact per step. One of the primary causes of shin splints is heel strike running. Heel striking on a hard surface like concrete is even more causative. As a result shoe companies have added extra cushion to the heel of running shoes over the years. This cushion is meant to act as a shock absorber in an effort to prevent shin splints. Rather than look at our running technique, we are now walking around with these hefty heels on our shoes. The question becomes, “What happens to our foot when we wear traditional running shoes?” I bring to you the answer given by Dr. Nick Campitelli, a podiatrist who runs the website Dr. Nick’s Running blog and penned the aforementioned article. Click here to read in full.

“When looking at the traditional running shoe, or almost any shoe that is customary in our society, one observation becomes common- the heel. The running shoe has many origins, but many agree that athletic shoes began as a canvas top and rubber soled shoe that was referred to as  a sneakers when U.S. Rubber used the brand name Keds to sell the first sneakers in 1917.  The next major milestone comes in the 70′s when Bill Bowerman and Phil Knight created the Nike running shoe.  These early shoes had little if any cushion and for the most part had a negligible heel.  Over the next 40 years we have seen the height as well as the cushion gradually increase which inadvertently hassled many runners to adopt a “heel to toe” gait or “heel strike” when running.  This height became referred to as “drop”- the distance in height between the heel of the shoe and the forefoot.   Today traditional running shoes have a drop of 12 mm with the heel being 24 mm and the forefoot being 12 mm.  This design encourages an unnatural gait resulting in the  heel hitting the ground first, followed by a rapid “slapping” of the forefoot.

The cushioning that running shoe manufactures incorporate into the heel leads the runner to “feel” as if the shock is being absorbed by the shoe with each step. While this is true, only a small amount is actually absorbed by the shoe, and the rest of the force (2-3 x the body weight) is actually being transferred through the lower extremity. Scientists have been able to demonstrate that by running barefoot, we tend to land more on our forefoot or midfoot  to innately reduce the force that occurs to the leg. Try running barefoot and you will see that it is rather painful to land on your heel and that landing on the forefoot becomes much more comfortable.   In order to do this properly, the forefoot needs to strike the ground first in the region of the 4th and 5th metatarsal with the heel slightly off the ground. The same force that was rapidly transmitted the heel, is now transferred to rotationally force as the heel lowers to the ground thereby astronomically reducing the force that occurs to the lower leg.
Even more fascinating, is what happens to our posture when we simply stand in a shoe with a heel.  The clog by Dansko, which has become very popular among medical professionals, has an elevated heel which drastically changes normal anatomical posture increasing force to the lumbar area of the back (not to mention the 4 pound combined weight of the shoes!).
Screen Shot 2014 04 02 at 12.43.01 PM1 300x264 Thursday 140403

Changes in body position with a heeled shoe.

Screen Shot 2014 04 02 at 12.44.11 PM 267x300 Thursday 140403

Neutral anatomical position

Screen Shot 2014 04 02 at 12.44.24 PM 249x300 Thursday 140403

Change in ankle joint to accommodate the heel height. Foot now resting in non anatomical position.

Screen Shot 2014 04 02 at 12.44.40 PM 267x300 Thursday 140403

Body’s position to become neutral.

To summarize, the height of the heel that is present in the traditional running shoe, not only tricks the body into feeling that the force is being “cushioned” by the shoe, but also interferes with the foots ability to naturally dissipate the force.”
 

Wednesday 140402

Complete as many rounds as possible in 20 minutes:

10 Strict knees-to-elbows
20 One-legged squats, alternating
30 ft Handstand walk

Post rounds to comments or BTWB.

IMG 0672 475x712 Wednesday 140402

Paul working hard last week.  He looks pretty happy too.

Musings from Lisbeth Darsh.  Lisbeth is a CrossFit O.G., she is an HQ guru, and an author.  Here is a post from her site, wordswithlisbeth  

CrossFit is More Than the Games

You don’t have to like the CrossFit Games.Or the Regionals. Or the Open.

I’m fine with you not giving a damn about who’s on the leaderboard or where you rank in your region. If you decided to quit the Open (or didn’t join at all), I won’t judge you.

What? Isn’t that CrossFit blasphemy? Aren’t we all supposed to  live, breathe, eat, sleep the Games season, from Open sign-ups until the last fan leaves the stadium at the Stub Hub Center in July?

No.

CrossFit is more than the CrossFit Games. Always has been. Always will be. Anybody who tells you differently doesn’t really understand CrossFit.

CrossFit created the Games. The Games did not create CrossFit. But the Games are wonderful.

The Games are this big, beautiful spectacle of human performance and achievement. We see so much through the lens of sweat and effort. We can see ourselves, even if we never kip like Camille or lift like Lindsey or destroy the competition like Rich. We can be inspired and thrilled and entertained; we can play too, at our own speed. And we can be motivated to practice and achieve greater skills because we saw someone else do amazing things first.

And, yes, one man and one woman and one team emerge as the Fittest on Earth.Sometimes, it all feels like a film out of Hollywood. Everyone is beautiful and fit and lovely — and that’s okay. We like the movies and we love heroes and heroines. The crowd cheers when somebody wins, and, because it’s CrossFit, they cheer for the last-place athlete too.

But what do the Games really highlight?

The CrossFit affiliates. The Games highlight people who love CrossFit. The Games highlight CrossFit.

They shine a giant spotlight on this worldwide movement that brings results to your fitness and your life and your community in ways you never imagined could come from a training program. The Games, in their own way, help all of us to help others.

That’s why the Games — and all the components, including the Regionals and the Open — are important. But that importance does not mean you have to love the Games. You can love CrossFit without loving the Games. You can do CrossFit without ever paying attention to the Games. I’m okay with that. You should be okay with that. And every CrossFit affiliate in the world is probably okay with that.

You signed up for the Open? Great. You love the Games? Outstanding. No one in your affiliate pays one lick of attention to the Games and you all still do CrossFit? Fantastic.

Because CrossFit is more than the Games. CrossFit is about making you better. The Games are just one of the paths that lead to better. A fun, glorious path if you see it that way, but we all get to find our own paths.

If you don’t love the Games, the sun will rise same as ever. Just love CrossFit and what it can do for you and your friends — that’s the really important part.