The Open 2019

In our opinion every single Boom member should register and give this a shot. We’ll already be doing the workout in the normal course of the week. You may surprise yourself with the kind of effort and performance you can put in with this type of environment. We’re going to break you guys down into drafted teams for a bit more excitement. Team Grant vs Team Travis. I’ll need some suggestions for payoffs when my team beats team T.

We will also need a ton of judges this year. We’d appreciate all the help we can get! You’d just take the judges course online after registering. Super easy!

Now whats the process??

Register at the CrossFit Games site here: CrossFit Games 

The Open begins Feb 21st and runs 5 weeks. Heres everything you need to know:

Watch this….. Its from last year but still explains it well—- Video

How will we do the OPEN at Boom?

Thursday nights we will have a live announcement viewing at 7:30pm

Fridays will be the first opportunity to complete the WOD. It will be a normal workout for the day. If you are participating in the open you’ll most likely need a judge. Most classes doing the workout will be done in heats to accommodate judging.

Saturday Mornings will be the second opportunity to complete. Heats will begin at 9am. (A great time for non Boom members to come throw down.)

(These are the main times to do the workouts!!!!)

Sundays at noon will be for make ups. Please arrange someone to help you judge on Sunday especially.

Monday Normal workout day. We’ll need gym space and equipment for everyone else.


I highly discourage the redo. It will only wreck you for the upcoming week of training. Although, If you must redo please sign up before end of day Friday for a Sunday spot.

Once you have a score for the workout you must enter that number into your CrossFit Games app before Monday night at 7:30. Once you do that we will validate.

We hope you sing up and enjoy the “fun”

4 days till MURPH

Hey Tribe,

We have 4 days until the test of Murph. We’re expecting a large crowd this year. Box mates along with outside CrossFitters and fitness enthusiasts. I’d like to outline some things to know before the big event. 

1. We will all be Murphing at the same time no matter what the attendance is. I understand that we all want a great time on the workout, but i need you to be courteous to your fellow box mates when it comes to the pull-up bars. Basically if you’re not using them get out the way!

2. You may partition the 100 pull-ups, 200 push-ups, 300 Air-squats any way you like. Most will do something like 20rds of 5,10,15. If you are partnering up the mile will be run together. Then split the rest however you see fit. 

3. As you can no doubt tell the programming has been a bit different lately. All of this is in an effort to get you ready for Murph. Staying injury free is a big deal. Look back on the past month of workouts and remember how some of them felt. This will inform your pacing strategy better than anything. 

4. Child care will be available for Murph. My wife Maegan has volunteered to watch the little ones while we work our butts off.

Mind on Murph

Every year we get together as a box to celebrate Memorial Day in the best /worst way possible. We do a workout called Murph named after Lt. Michael P Murphy. Lt Murphy was an avid adherent of CrossFit, and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ 

LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

Operation Red Wings was a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs, Danny Dietz and Matthew Axelson, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers, who were killed when their helicopter was shot down while attempting to extract the SEAL Team. Prior to a helicopter being shot down in 2011,[4][5] it was both the largest loss of life for American forces since the invasion began[6] and the largest loss for the SEALs since the Vietnam War. Marcus Luttrell was the only surviving American sailor from the squad; he was protected by local villagers, who sent an emissary to the closest military base, allowing a rescue team to locate him.

Murphy led the four-man reconnaissance team on a mission to kill or capture a top Talibanleader, Ahmad Shah (code name Ben Sharmak),[7] who commanded a group of insurgents known as the “Mountain Tigers,”[8] west of Asadabad.[9][10] The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near thePakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs’ hiding place. Unable to verify any hostile intent from the herders, the team cut them loose. Hostile locals, possibly the goat herders they let pass, alerted nearbyTaliban forces, who surrounded and attacked the small group. After Murphy called for help, an MH-47 Chinook helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel aboard; eight SEALs and eight service members from the 160th SOAR.[1]

Murphy, Dietz, and Axelson were killed in the action. Luttrell was the only American survivor and was eventually rescued, after several days of wandering the mountain and being protected by the people of an Afghanistan village.[1] All three of Murphy’s men were awarded the Navy’s second-highest honor, the Navy Cross, for their part in the battle making theirs the most decorated Navy SEAL team in history.[11]

On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National CemeteryCalverton, New York, Section 67, Grave No. 3710,[12] near his home town of Patchogue, NY.

“Michael P Murphy” Wikipedia: The Free Encyclopedia. Wikimedia Foundation, INC 14 April 2014. Web. 19 April 2014 <>

April Newsletter

Congrats to Miss Julie on winning the open Nutrition Challenge! That was a hard fought 8 weeks but you came out on top and made some great changes. It was amazing to see the difference in just 8 weeks! Check out more of her story with Boom Cast on iTunes.

The open is over!

The end of the open marks the beginning of a new year for us. Most of the time new years mark change. A quote i’ve been hung up on the past few months is from Tolstoy “Everyone thinks of changing the world, but no one thinks of changing himself.” We are changing some of our practices with the hope that you guys can be a better position to change yourselves. New stuff is as follows.


From here on Lifting day is going to be spread out throughout the week not just on Thursday. This should give you guys a ton of variety in your workouts and help you get to the gym more frequently. Our programming is change up a bit after the open as it always does. At our monthly coaches meetings we’ll be getting together and going over the workouts for the month that best fit the CrossFit Boom Population. Each day you may have three, four, or even five scaling options. You and your coach should have no problem figuring out what fits you that day. You may have noticed a difference already this week. I hope y’all have time to check out the coaches white board brief the night before so you can get a leg up and know where to stand the next day.


Our new Nutrition program will be kicking off in April with a nutrition seminar on the 28th Saturday morning at 9AM. This is something that we’ve been working on for a few months now and i’m glad to finally bring nutrition to the CrossFit Boom population. We’re only taking 20 participants so get em while the getting is good. SIGN UP HERE.


Friends and Family 2.0

Leading into the nutrition seminar we’re welcoming your friends and family to the box for group workouts on Wednesday, Thursday, and Friday of the last week in April. We’ll have more coming out on this in the next few days. So start having FNF clear the calendar. We’ll see them very soon!




4 Ingredient Protein Pancakes

4 Ingredient Protein Pancakes
This is one of our favorite recipes! Quick, easy and delicious! One servings is equal to 3 pancakes. Looking for a good snack? Only have 2 pancakes.
Servings Prep Time
2servings 10minutes
Cook Time
  1. Beat Eggs and Egg whites
  2. Mix in applesauce, cinnamon, vanilla, oats and protein powder
  3. Place skillet on LOW heat
  4. Makes about 5 protein pancakes
  5. Optional: top with 1 tsp almond butter (not included in nutrition facts label)
  6. Enjoy!


Double Unders are the most frustrating November in CrossFit. There are a million things that can go wrong and mess up your grove. Break down each part of the way YOU do the movement and make them as consistent as possible. That way when you can diagnose the issue on the fly.


Watch this his video and work on these every day!!

18POINT1 Tips

1. Mobility: hamstrings are going to need some love before this workout. Nothing will stop your toes too bar faster than tight hamstrings. First put a ball under your leg while in a seated position. Extend and curl the leg while hinting around for the tightness in that leg. Then do a partner stretch on the hamstrings. Contract and relax to prep the legs for quick stretching and tension.

2. Warm up: Don’t over warm up. In a 20 min workout you’ll have plenty of time to find a grove. Do some rowing and make sure the hands are ready to hang from the bar.

3. Movement: Minimize your time under tension early this means use a shorter kip on the toes too bar and a quick dip on the clean and press.

4. Strategy: Come out smooth and test out paces during the first 6 minutes. You’ll know then whether to slow down or hit the gas. Stay consistent from 7-16 min these minutes are very boring and it’s easy to lose steam. Then turn it up the last 4 minutes.

Injuries Are Not Setbacks!

Injuries, inside or outside the gym

I’m sure we have all had at least one in our lives. Injuries are normally viewed as limitations to what you can do physically from that point on until you have recovered. I’m here to tell you that injuries are actually opportunities. An injury is an opportunity to become an expert in a different area of your training.

Most people would agree with this statement, and most people would think that I’m not even saying anything new… but how many people actually take the opportunity that an injury gives them to become a specialist in a different aspect of the gym?

Here’s a few guidelines if you’re dealing with an injury.

1. Talk to your Coach

None of the coaches here at CrossFit Boom are doctors and we cannot diagnose injuries. But let us know that something is going on. We’ll always recommend that you go see your doctor or chiropractor and figure out what is wrong. Then let us know how we can help!

2. Identify everything you are able to work with and make a list

Identify every part of your body that you can work on that isn’t related to the injury. For example if you have a shoulder injury, working out your core, hips and legs should not be an issue. For a lower body injury, doing upper body movements should not be an issue. Your coach can help you!

3. Focus on the mobility and health of your muscles and joints.

Mobility is a huge aspect of our fitness and usually overlooked. Ignoring mobility can be a cause of many minor and major injuries, so taking the time to focus on the parts of your body that are not yet injured, and doing some extra mobility can help prevent future injuries.

4. Make strength and strict movements your priority

Again, working around the injured body part, begin working on strengthening every other muscle that you can think of.  A shoulder injury is the perfect opportunity to start a strict squat cycle.  A leg injury is the perfect opportunity to master strict/weighted pull-ups, shoulder presses, or push-ups.

5. Make it your goal to become a specialist

CrossFit teaches that specializing is the enemy, and that is normally true. However, if you have a broken leg and you cannot squat, run, jump, etc, why not specialize in gymnastics? Master the muscle up, practice L-sits everyday, learn how to walk on your hands!

Again, injuries are not limitations. They are disguised as opportunities to learn something new, and to become a specialist around the gym. Make sure you work with a coach to determine appropriate scaling and modifications, and always refer back to your doctor when it comes to the actual injury itself.