2018 CrossFit Open - Highlight Reel

With the CrossFit Open behind us, we wanted to reflect on some of the great moments we saw in the gym over the course of those 5 weeks.  Aside from the nerves we all experienced waiting for Dave Castro’s ominous announcement every Thursday, there was also a level of anticipation and excitement.  Will it be something I am good at?  Will it be a new movement we haven't seen before?  Will this be the workout I finally hit that elusive PR? We loved seeing people from different classes come together for Friday Night Lights to compete, judge, support, and motivate each other.  New friendships were made. PR’s were witnessed.  Fears were conquered. Fires were lit. Of course, there were also some low points, frustrations and setbacks, but it is from those adversities that we learn and get better. For many, it gave a chance to recognize strengths and weaknesses, and created the motivation to set new goals and get to work on them. Even if you did not participate in the Open, you all got to do the workouts as part of the regular Friday classes, and they were challenging, physically and mentally! Whether you love it or hated it, the CrossFit Open had a special way of teaching us to pursue greatness and strive to be better than we thought we could be.  It also taught us to be humble.  We gathered some feedback and would love to share some of the highlights that came straight from our members!


What was your favorite part, memory or moment about the Open?

  • Being able to do an 80lb overhead squat - Anonymous

  • Actually doing things I didn’t think I could do! – Lauri R.

  • Watching one of my favorite athletes kill her clean! - Anonymous

  • I would say every Friday night, the support of the members cheering everyone on and all the high fives! - Anonymous

  • Friday Night Lights gave me a chance to meet new people and gave me something to look forward to each week. I left the Open with a new sense of belonging to the box and confidence that I pushed my body through those workouts. – Trista Witherspoon


Did you have any PR's or achievements you are most proud of?

  • PR’d my clean! – Kirsten

  • I got my first handstand push up and chest to bar pull up – Scott Fry

  • I got my first pull up! – Madison Vicente

  • I’m proud of my achievements in improving my endurance and mobility! I didn’t achieve any PR’s, but that’s always something to work on for next year! – Dani Eberhardt

  • I got through all the pullups in 18.3 – Mike Burnett

  • I was very proud of my 18.2, 18.2a and 18.4 performances – Jonathan Razinger

  • Gosh, yes! I think completing it overall is a PR for me. My goal was to not be last in any bracket, and I wasn't. One thing I am most proud of is being one of only 3 people (in scaled from our box) to complete all of 18.4! – Trista Witherspoon

  • I was very proud of myself finishing scaled 18.4 in the 9 minute time cap. I didn't think I would. – Kimberly

  • Got better on skills! Next year I’m bringing the fire – Anonymous


Best advice for someone thinking of participating next year?

  • Just do your best, don’t worry about what someone else can do. Trying hard and having fun is all that matters – Anonymous

  • Just do it! You will have fun & it may change how you approach your workouts in the future – Phil Oberg

  • Do it! Don't talk yourself out of it. Every year you do the open it gives you a chance to compare your fitness to previous years. – Mike Burnett

  • Do it! It's an incredible experience – Madison Vicente

  • Do it! Yes it’s $20 going to CrossFit blah blah blah... but it’s that buy-in that’ll make you take yourself more seriously and achieve things you might never have tried before. – Anonymous

  • Just do it. It’s not as scary as we make it out to be in our minds. – Anonymous

Why CrossFit Isn't Expensive

One of the biggest “turn-offs” I hear about CrossFit is that it’s too expensive. Having started CrossFit as a poor college student, and now as a graduate with too many student loans, I truly understand the sentiment, but I’m here to break it down and explain how INEXPENSIVE CrossFit truly is.

First off, many people are wrongly associating a CrossFit membership with a Gym membership. Sure, paying over $100 a month for CrossFit is more expensive than your typical $30-$50 YMCA or 24-Hour Fitness memberships. But CrossFit is so much more than a gym membership. How many gyms give you programming, personal coaching, and education every single day that you come in? None that I know of. All you have to bring to CrossFit is your Nanos, and we’ve got the rest handled. No worrying about what workout to do today, or which machines will already be taken. Plus, your CF coaches constantly introduce you to new movements and workouts and TEACH you how to do them, no more awkwardly side-eyeing the guy at the new machine to see how it works.

As I mentioned above, you get programming and personal coaching as part of the deal in CrossFit. Have you looked up how expensive it is to get a personal trainer? I know people paying $100-$200 per SESSION to get personal training! Then once you’ve met with your trainer for the week, there’s nobody holding you accountable until the next session. Jeez Louise, that can rack up a big bill in no time! With a CrossFit membership, you get programming AND individualized coaching, even in a class setting, ANY day you walk in.

That brings me to the next point: community. When you join CrossFit you get the chance to work out with people you might never have met otherwise, forging friendships amidst wall-balls, thrusters, and burpees. You start holding YOURSELF accountable to come in, because you don’t want to miss hanging out with your friends. Rather than just one trainer telling you what to do for an hour, you’ve got a whole class of people encouraging you, cheering you on, and putting the work in alongside you. The community aspect is something money CAN’T buy, and it’s worth so incredibly much.

I've talked to multiple people who’ve gained so many mental health benefits from attending CrossFit classes that they even refer to it as therapy. (This is not to say that you should stop going to therapy or taking meds if needed, but CrossFit can be a great boon to mental and emotional health.)

I believe a lot of this is due to making friendships and connections with real people in our ever-isolating world. In addition, you’re giving yourself a kick of endorphins after every visit, as well as a growing sense of empowerment from the positive, strengths-based nature of CrossFit. Again, this is a priceless benefit of CrossFit.

Lastly, and more scientifically, the long-term health benefits of CrossFit are immense. As Greg Glassman, founder and CEO of CrossFit, explains, chronic disease is the cause of seventy percent of all deaths in the US, and it eats up around $4 trillion a year in medical expenses. However, chronic disease is something that a CrossFit lifestyle can largely eradicate. By following CrossFit methodology in training and diet, you are in essence building a “hedge against sickness,” meaning you have a bigger buffer between you and the hospital. You will not have to go to the doctor nearly as often, and will be investing in your health for the long term. Obviously there are still accidents, genetic disorders, and viruses like the common cold, but that’s what doctors are truly meant for, not handing out meds for blood pressure and cholesterol. By joining a CrossFit membership you will learn how rewarding it is to take care of your health in the here-and-now, which also saves you tons of money down the road.

In summary, CrossFit is truly an investment of the best kind. Sure, you might need to budget it into your life for now, but the payoff is SO worth it. CrossFit may just be the best financial decision you ever make.

- Coach Sonja Rootvik

More from Greg Glassman here: http://journal.crossfit.com/2016/08/fitness-luck-and-health.tpl

A New Face in our Space: Meet Dr. Catelyn Webber

Something new is opening up inside the box this month, so we would love to share a bit about Dr. Catelyn Webber and her business Blue Mountain Sport and Spine. Catelyn talks all about her specialty, goals, rates and hours of operation below and in our live interview.  Be sure to say hello and introduce yourself if you see her around your class times! 


Specialty: If you have been to a chiropractor before, this may be a different experience than what you have been exposed to. This clinic is not about months of bi-weekly five-minute office visits for your back pain. It is my duty to not only get you back to pain free, but to keep you there. This is what I believe separates myself from other therapists. I specialize in sports rehabilitation, and have taken over 300+ course hours in this area, in addition to my school curriculum. I use functional movements to find the broken link in the body’s kinetic chain. From there we retrain the body to do the job it was created to do using adjustments, soft tissue therapy and rehabilitation.

Goals of practice: In my opinion, where a lot of chiropractic and manual therapists fail is they get their client back to the level they were functioning at before they got hurt (“pre-injury status”), and send them on their way. Too often we forget to ask the question, why did they get hurt in the first place? The key is getting the patient back to functioning after an injury and then taking it one step further - figuring out why the body broke down. Fixing the root of the problem. My goal with this practice is to educate patients about their bodies, how and why they move the way they do, and provide them with the resources to improve their body’s limitations.  

Rates: Each treatment is $45/visit. I believe in 100% transparency and want to create a doctor experience that reflects that. You will never get a bill from the office in the mail, and you know exactly what you are responsible for – every visit. Although I do not take insurance directly, I am an out of network provider with insurance companies, and there are ways we can work together for you to get reimbursed if your benefits allow it.

Hours: Mon/Thurs: 7:00-1:00 and 3:00-5:00    Tues/Wed: 8:00-1:30 and 3:00-5:00



Dropping In: A How-to Guide

Something on my to do list every time I travel, is to check out the local boxes and drop in while I am there. It wasn’t always this way. I was usually nervous. I didn’t know what to expect from a different box. What if it wasn’t like home? The great news is that almost every box I have been to likes hosting drop ins, but almost everyone has a different process for dropping in too. I am going to offer a few tips that have helped me along the way with having great experiences!

  1. Check the website for the gym. Look at pictures or their Facebook page to see what the culture of the box is like. I typically pick a box that matches how I feel we are at DCF. Friendly. Approachable. Funny T-shirts. Group photos and smiles are key for me.
  2. I look on the webpage for their drop in policy. Sometimes they want an email explaining how long you have doing CrossFit. (Tip: they usually want to know if you know how to scale yourself, love getting feedback and like to learn)
  3. I will try to arrive at least 15 min early for the class if I can’t reserve a spot online. That way I can see the space, hit the restroom, fill out the waiver, buy a T-shirt, pay the drop in fee, etc. 
  4. Be yourself. We have some of the friendliest people at our gym. So smile. Introduce yourself to the coach. Say hi to a few people and hand out some high fives. 

I hope you check out other boxes. If you are thinking about a particular place, it is possible one of our members or coaches have been there! We are part of a giant CrossFit community all over the world and we love seeing you out using your skills while you are away from us. Post your pictures while you are away and even tag us at @destinationcrossfitww so we can cheer you on from afar.

If you have other tips for dropping in feel free to comment and post! Also there was a great post in the CrossFit journal about dropping in. Here it is!

-Coach Nikki Sharp

Why Team Up?

This will be my fourth year doing the CrossFit team series. This year I am partnered up with Bryan Martin. We are team Shartin. He has kept me smiling in tough times and been the most loyal friend while I have been distracted. He reaches out to me to keep me laughing and believes I can do anything even when I fall short of my expectations.

The team series used to consist of 4 person teams and my first two years I had the same teammates. Over the course of four weeks I had a consistent time where I was pushing myself and my members of my team to go a little harder than usual. Our team didn't always get through every wod. Some of us (me) got stuck on muscle ups and without shame or blame my team constantly supported me in my attempts to get one for over 7 minutes. 

By doing the team series you may surprise yourself on wods. Two years ago, I lifted my max snatch weight multiple times in an effort to get as many done as possible in one of the workouts. Last year Coach Shane and I found that we sync up pretty well on pull-ups and burpees. Know yourself friends. As a cautionary tale please check yourself before you wreck yourself. I have had years where I have pushed myself, sometimes to injury. We would rather have you injury free than spending months recovering from an injury.

Here at DCF I have seen members on our Saturday partner day push themselves just that extra bit because they cared about their team doing well together. I have seen members check their ego and do the wod at a different level to make sure that everyone had an opportunity to join a wod. A wod calling for a team of 2 invited a third person without a pause. 

On September 9th we had a synchronized workout to represent that all of us have someone who we can reach out to when we need. I was moved when I saw people paired up with a new connection. Even members who usually work out on their own joined forces. It was awesome to see everyone working together and when they finished they wrote about what gives them strength.

I challenge you to do the team series. You all have that homie who you love to see when you come to class. That person who knows your goals and wants to help you get there. That friend you don't talk to as often as you used to. Reach out to them and ask for them to be your team mate. One of our primary values at DCF is about the connection to each other. Showing up just as you are. Where you are. 

Our plan is to put out the list of judges who can judge your wods this week. Wednesday is when the wods will be announced and we can do some more game planning that day depending on how many workouts we need to fit in. The next two weekends will be set up like our Friday night lights series and we also have partner wods on Saturdays. 

If you don't decide to do the team series you can show your support by cheering, maybe complete the judge course online, bring a treat to Friday night lights and encourage folks who participate along the way.

To register visit: https://games.crossfit.com/teamseries

-Coach Nikki Sharp