The boX-Files

The boX-Files

The Reebok CrossFit Games Open

The Open is right around the corner!! If you haven’t signed up yet, stop right now and register! If you’re new to CrossFit, let me fill you in on the hype. The Reebok CrossFit Games Open is an annual event where you can test your individual fitness…but it’s actually more than that.

I remember back to my first CrossFit Open; it was in 2013. I didn’t want to register because the registration fee seemed like a waste of money to me. Basically, I felt like I would be spending money to embarrass myself since I still couldn’t do some of the movements as prescribed. However, mostly everyone at the gym signed up, so I eventually joined the bandwagon. I struggled through 13.1, 13.2, and 13.3, and I scored a 0 on 13.4 and 13.5. At the conclusion of the Open that year, I felt pretty much like a CrossFit failure, and I was mad I registered because my zeros were public. (This was back when there were no Scaled Open WODs.)

Before I knew it, another year had passed, and it was time to register for the 2014 Reebok CrossFit Games Open. I had already made up my mind that I wasn’t going to register that year. I didn’t want another zero to my name. One Friday night after the last WOD, a bunch of us went out to eat at a local restaurant. Naturally, conversation led to the Open. These friends of mine from the gym had various athletic backgrounds, and they were awesome CrossFitters. I didn’t equate myself with any of them athletically. I had no athletic background prior to CrossFit. I didn’t play any sports in school or recreationally. The fact that these friends of mine were amped up for the Open made sense to me. They were awesome athletes; the Open was for people like them, not me. I quietly sat there as they went on and on about the Open, but soon someone asked me if I had registered. I said I hadn’t and explained why I wasn’t going to. Then, one of the coaches looked me right in the eye and said, “This is who you are. This is what you do. You’re a CrossFitter. You trained for this.” He said more to me, but that part stuck with me the most. I honestly hadn’t ever thought of myself in that way. I loved my friends and community at the gym, but I didn’t really think of myself as a CrossFitter because I didn’t think I was that great at CrossFit…but this coach saw me as a CrossFitter. So, I changed my mind and signed up for the Open. Nothing miraculous happened; I still struggled with the WODs. I scored a 3 on 14.2 because I could barely do an Overhead Squat at 65 lbs. (There was still not a Scaled version of Open WODs.) However, I had no scores of 0 that year. That was an improvement, but the real PR was my mindset. I changed my thinking, and my inner monologue turned to: I can do this. I can do better. I should do better. I AM a CrossFitter. I need to take it more seriously and train harder. The reason I stunk at Overhead Squats was because I skipped the gym on OHS days. That needed to stop. I decided I needed to see what I was really capable of, so I changed my gym membership to unlimited. (The previous years I was only WODing three times per week.) It was on!

A year later, I excitedly signed up for the 2015 Reebok CrossFit Games Open. I didn’t need any persuasion. I was ready to finally see what I was capable of, and what better way to do that than a repeat WOD…15.2. Overhead Squats were still my nemesis, but I was facing them head on. Hard work had paid off; my score for 15.2 was 19.  I was really happy with that score! Then, 15.3 was announced…Ring Muscle-ups. Great. I swung on those rings, pulled on those rings, swung and pulled, and swung and pulled some more…for fourteen minutes…no miracles, no muscle-up. It was okay. That was the year the Scaled Open WODs were introduced. Finally, no more scores of 0. I made a mental note: I must get a muscle-up by the 2016 Reebok CrossFit Games Open. Goal set; it was on, again!

In January of 2016, I signed up for an eight-week muscle-up club. I was determined. My first muscle-up was going to happen BEFORE the Open that year. I had made up my mind, and that was it. On February 21, 2016, it happened; I got my first Ring Muscle-up, and it was STRICT! I will always remember that moment. A few days later, I got my first Bar Muscle-up! I was ready! The 2016 Reebok CrossFit Games Open was a success for me that year. My score for 16.3 was 62, and I thought that was pretty good for just getting my first Bar Muscle-up less than a month before.

Photo courtesy of

Photo courtesy of


Last year during the 2017 Reebok CrossFit Games Open, I faced another challenge: the Squat Snatch. I am all about power. I love Power Snatches, but landing in a full squat with the bar overhead…not my forte. I didn’t make the 95 lb Squat Snatch. My score for 17.3 was 43. After completing that WOD, I had this eerie feeling that it was going to become 18.3. We’ll see. I’m holding myself accountable on this one. If Castro decides to repeat 17.3, I have to get at least ONE Squat Snatch at 95 lbs.

So there you have it. The Open is MORE than just an annual event where you can test your individual fitness. It’s community, motivation, accountability, and determination. It’s who you are. You’re a CrossFitter. You are The Open.


Your Health is our #1 Priority

As always our #1 priority is your health & wellness. That is why we are always looking to partner with great health & wellness professionals that will add value to our members like Dr Jesse Law.

Dr Law will be available every Monday 4:00p-6:30p and Thursday 7:00a-10:00a at CrossFit Apogee. Anyone interested may signup beforehand on my website or stop by if you have any general questions for the doctor. Our treatments are great for the competitive athlete trying to improve their recovery. You will benefit from my treatments if you are a weekend warrior or soccer mom as well!    To book an appointment click here or go to

Dr Law will be developing rehab programs on request for athletes that can be done at CrossFIt Apogee during class hours to ensure you don’t fade away due to injury. Our goal is to help as many people as we can and grow our community with Positive & Healthy people!


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.)


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.

Contact us anytime to get started!

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