Coach’s Blog

To compete or not to compete, what is your goal?

Hi folks!  As you may know,  the CrossFit Games came to a close this weekend and like a lot of us, first thing we want to do is go workout and crush our Fran time and make some gains.

For those of you who may not know,  I am slightly competitive and I love to encourage people to do better, work harder, lift heavier, learn new movements and tricks that help improve what we do at the box and also encouraging everyone that simply want to work on moving well and working towards the goal of taking care of their body and staying fit and healthy.

As I was watching the games my brain was thinking:  “I will do xyz by the end of the year!” and “Wow, we need to do this workout at the box! “ etc. etc. and  I heard comments from two different athletes and one from one of our very own master athletes at our box that, of course, only made sense to me at 4:11 a.m. Monday morning as I drove to open CrossFit Apogee for our morning crew.

First Comment was from CF Athlete Kara Webb of Australia, on how Tia-Clair Toomey, also from Australia, got her going and how she gets motivated by having someone there chasing her or Kara having someone to chase.

The second comment was from CF Athlete Mathew Fraser and how he just focuses on his own race and  doing the best he can for himself and no one else.

The last one was a bit tongue in cheek, but shows passion and commitment.  It was to be the best person they can be and they said “I have to see what my competition is.  That’s why I am recording the Games to watch it all later.” – Apogee Masters Athlete.

Now take a guess to which person I tend to gravitate to?  What this made me think of is how people in our community differ in not only their goals but how they reach those goals.

So here is my challenge to you athletes of Apogee.  Take a step and share your goals and your preferred approach to your coach or coaches so that we know how we can best help you reach that goal in a way that works for you.

Every coach in our community has one goal and that is for you to reach your goal!

(BTW we will do one or two of the workouts just because I can’t resist.)


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CrossFit Apogee workout programming


 Evening Apogee Tribe,

As we come to an end of our ‘Back Squat Cycle’, I can say with GREAT EXCITEMENT that we have had people already PR’ing their back squat! Even before re-testing their 1 Rep Max!  With that, we will be re-testing our Back Squat this week. So, whatever you do – don’t miss Tuesday! Let’s see how your hard work is paying off!

Now, the Big Question around the box is ‘Programming’ – Who’s doing it?… Where are we coming up with these workouts?… etc.  These are great questions, and it shows us that you as athletes are taking a huge interest in your own progress, as do we.

Just like other Great Coaches and Programs out there – we are programming for the soul purpose of making you get better at everything: inside and outside the gym.  The same as the Invictus, Bergeron, Baily etc. we run cycles (Back Squat, Snatch, Press…). These cycles take time, and it’s important to take our time to do these right.  As with any sport we have ‘In Season’, ‘Off Season’, and ‘prep’ for our grand finale – which is The Open.

At the end of the day, it comes down to trust. Trust the Program. Trust us as your coaches. And if you have any concerns please, come directly to me and let’s talk and clear up any questions you may have. Remember, we are an Open and Transparent Community. No secrets. If you want to learn how we program, and want to be part of the process let me know.

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‘Spirit Of The Games’ & CrossFit Apogee

So, now that The CrossFit Open has passed, and we are looking to those ‘super athletes’ that are prep’ing for Regionals, I want us to look back a little and remember why we do CrossFit and what keeps us coming back for more…everyday.


During The Open we picked 2 athletes that we felt live all the values that make a great CrossFit Community, and keeps us all coming back for more. Always encouraging, always helping-out others in and out the box. They’re the ones who lets you know you are not alone in this, and the ones who will partner with anyone – no matter if you are an ‘elite athlete’ or just started on your fitness journey.

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Now, these folks are not alone. We have many other athletes that live these values, and that is what sets Apogee apart from other boxes in the area. This is also one of the reasons we decided to be part of this community – The Apogee Tribe.

So, here is a challenge to the entire Apogee Tribe: be the ‘Spirit Of The Games’ each and every day. See someone you don’t know…say “hi!”. Partner with them during a Saturday Partner WOD. Help-out a fellow Tribe Member outside the box. Invite another person to try CrossFit and become part of The Apogee Tribe.

And one last thing…our Open Events would not have been as awesome without our sponsors that support us every year, and take care of our coaches. Which leads me to asking you to: drink a FitAID; get your Nanos on; or grab some Ten Products – snap a pic and tag #crossfitapogee #apogeetribe along with your brand to show them you appreciate their support as well.

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After testing now what?


Now that our 2 weeks of testing is complete, I want to say ‘great job’ to everyone of you.  We had PR’S every day for 2 weeks which means you guys are really working hard, and it is paying off. Now that we have a baseline we can start working on our weaknesses and measure our progress during the coming weeks.

We are going to try and mix things up by having you play with all the equipment we have and learning some new mobility tips and tricks as we go along.   Remember to trust the process and never be scared to try new things, lift that little bit heavier, push that little harder, run little further, and also introduce a new activity occasionally.

Injuries and Mobility

As mentioned we will be introducing a little bit more mobility in our daily routines and this should be taken seriously as it can help prevent injuries by preparing our bodies for the work we are about to do during regular classes, so don’t skimp on this.  Below are some images of how to do banded stretches correctly.

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