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!




9 Reasons why you should sign up for the OPEN

Next week, Dave Castro the director of the CrossFIt Games will begin to awkwardly announce the first of five Open WODS. For the next month we will hold our breath as he describes each workout with indecipherable  detail.

Despite the weirdly dramatic pauses of Castro, I’d like every single one of you – even if you just started last week – to sign up for the open this year. Here’s why:

  1. It’s a great way to meet new folks at the box – Since last years open we’ve added a few fresh faces. Sometimes the new athletes in the morning never have the pleasure of working out with the vets in the evening, and vice versa.
  2. Standards – Yes the OPEN has strict movement standards. As had as we try and keep you guys honest all year round somtimes in a giant class things fall threw. In the open however you’ll have a judge making sure your every rep is on point. We’ll go over the WODs in detail but it will be up to you to follow the standards that Castro puts out.
  3. No rep NAZI – As i mentioned in #2 you’ll have a judge making sure you perform every rep to the letter of the law. Hearing someone say no rep will no doubt push you out of your comfort zone. This is an opportunity to strengthen your mindset and overcome some adversity. No reps don’t kill you they only make you stronger!!!
  4. It’s fun!! – Just think how fun an in house comp is, go ahead an multiply by ten. The juice you get for an open workout is unique to any other. Bloods pumping harder than ever, your firends are all yelling “one more one more!! All you need is two more reps to beat (fill in the blank)!!!
  5. Victory and Defeat – You don’t win sometimes. When that loss moment happens you’ll be able to look over at the dude/chick that just beat your butt and be happy for them. I know it sounds corny but seeing your boxmate crush it is a great feeling.
  6. Scaled – There is a scaled division. Just like in class if there is a movement you haven’t mastered yet they will supply us with an alternative WOD. This means no excuses. everyone should be on board at this point.
  7. You will PR – Everyone PRs something in the OPEN. The pressure and excitement will no doubt spur you on to something you have yet to accomplish. Whether its a new move or more reps in a minute. by the end of the OPEN you will be a better CrossFitter.
  8. Global leaderboard – You’ll get the chance to measure and see where you stack up globally. Competitors from across the globe will see how they are stacking up. You’ll only know where you are if you’re in the fight.
  9. It’s our holiday – Lets be real, CrossFit is a religious experience for some. Whether you’re an ultra fan of the sport or a non-interested observer. This time of year is like our Christmas. and who doesn’t love getting presents or in this case fun WODs.

In closing this next few weeks will be an exciting, anxiety filled, roller coaster ride of fitness. If you join us you’ll not soon regret it.

-Grant C.

Mobility Clinic Saturday

This Saturday at 8:30am we will be hosting a mobility clinic by DOC Sarah. Boom clinics are always free for our members.

On the fence about the importance of mobility?

Check this out!

What is mobility? Is it the same as flexibility?

Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

Is mobility more important as we get older?

It’s important to be mobile at any age. The aging process can take its toll on the body, so it is important that we stay mobile and supple to combat this.

What are the main benefits of mobility training?

Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate ‘everyday’ aches and pains as well as improve our body awareness.

Is it ever too late to start mobility training? How soon could you begin to see results?

It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions – but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance in other activities.

Can mobility training be incorporated alongside other forms of training or is it a discipline unto itself?

Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.

What kind of ailments could be prevented or reversed with proper mobility work?

Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However, it’s important to remember that they should always be performed within a pain free range.

Information courtesy of Scott Laidler and the The Telegraph



Lifting Clinic the start at 8:30am on Saturday NOV 25th. All Boom Clinics are FREE for members.

Check out this article on weightlifting and how we should approach it.

Article by CJ Gotcher of Breaking Muscle

The perfect program, the perfect lifting technique, the perfect anything, is the one that’s specifically designed for you. You are unique, like a snowflake. You are, however, still a snowflake like the rest of us, made of the same ice and following the same laws of physics.


Many of us fall into the trap of obsessing over our individual differences, hiding behind imagined distinctions to avoid fixing our own gaps in performance. These perceived roadblocks come in the form of excuses like, “I’m just a hard gainer,” or “My body wasn’t designed to move that way.”

When it comes to technique, sometimes, you have to respect the snowflake and sometimes you have to admit you’re just ice. Either way, it’s important to know how you should look when you lift, when you should switch to a different exercise, and when you are blaming your genes for something that’s really just bad movement.


When you take these individual differences into account, you can adjust your technique accordingly to set yourself on the best path toward achieving your performance goals.

Examine your setup and consider the proportions of your body to find the best technique for you.

No Two Lifters Are Alike

Presses, pulls, throws, and squats are universal, gross-movement patterns that most athletes tend to execute close to the same way. There are common points of performance associated with each lift, but every athlete has a bit of wiggle room within these guidelines.


Two people can look dramatically different doing the same lift and both be absolutely correct. So, if your technique looks vastly different than the person lifting next to you, how do you know whether you’re different or just plain wrong?


Let’s take a closer look at five elements that play a significant role in the way you move:


Limb Lengths. The length of your body segments will inevitably change the look of a correctly executed lift. Here are a few guidelines for making adjustments on the fly:


  • Examine your setup and consider the proportions of your body. If you have short arms and/or long femurs, your setup in the deadlift is going to be pretty horizontal. However, if your shoulders are just forward of the bar in your setup, the bar is over your mid-foot, and your back is flat, you may not have the most graceful, upright stance, but you’re still correct. When you try to mimic other lifters without a fixed reference point, you’re almost always guaranteed to be wrong.


  • If you have wonky proportions but can’t quite picture how they impact a lift, imagine that disproportion wildly exaggerated. If your forearm was twice as long as your upper arm, how would your front rack look?


Bony Structures. Your skeleton is a limiting factor for how you perform a lift. Some people have an ideal hip and femur arrangement or a flat acromion process, which results in a naturally more comfortable approach to the squat and press. Don’t try to force yourself into an ass-to-grass squat with a narrow stance if your body was not built for such range of motion.


Injury History and Restrictions. Sometimes you can work around injuries and sometimes you can’t. With a minor technique adjustment or a close variant, many injuries will still allow you to train without a major shift. When dealing with an injury, assess the range of motion that causes you pain and find exercise variants that allow you to continue training without causing further damage.


Body Mass and Body Fat. Lifters with a lot of body mass (muscle or fat) will look different under the bar than someone who carries less weight. A significant belly or a great deal of fat distributed in the hips and legs will change your walking gait and lead to some funky-looking angles, especially for lightweight warm ups and novice lifters.


Competition Goals. If you’re training for overall strength, health, and athleticism, you should generally choose a technique that safely allows you to lift the heaviest weight over the longest range of motion. If lifting is your sport, though, you may compromise one of these elements to put more points on the board. For example, a super-wide grip bench press is less useful in training and more likely to tear a pectoral muscle, but that exact technique won Shao Chu a world record. Her lift looked goofy, but do you think she cares what you think about her grip width?

If you want to be your best, find your faults and learn to address them.

Looking Different Doesn’t Mean You’re Special

One of the biggest mistakes an athlete can make is not respecting their individual situation. If you have shoulder restrictions and can’t low-bar back squat or snatch, do high-bar squats and Russian swings instead.


However, this doesn’t mean that you should give up too easily and switch exercises just because something doesn’t look quite right. Instead, take a moment to examine why your movement is different. What if you’re not a unique snowflake and you just have bad form? Before ditching the movement all together, find the fault and fix it first. You’ll become a better lifter in the process. If you switch from deadlifting with a barbell to a trap bar because your back is constantly rounding, you might miss out on the opportunity to train yourself how to keep a rigid back under a heavy load.


There are, of course, times when you do have to abandon one exercise for another. Sometimes, you legitimately can’t fix a problem, or maybe you don’t have the time/skill/experience to correct the form fault that day. Whatever the case, before you dig into your arsenal of exercise variants searching for the technique that is designed perfectly for you, ask yourself this: “Am I using this technique for a reason, or am I trying one exercise after another until I find the one that looks “good enough” without much effort?”


Find Your Lifting Groove

Individual differences in technique can be a tough nut to crack. Just as no two snowflakes are alike, your best performance will come from tweaking your form to your unique situation. But in reality, you’re not that special.


If you want to be your best, skip the easy route. Seek guidance from an experienced coach who can help identify if your deviations from “normal” are standing in the way of your goals or are in fact putting you on a path for success.

Turkey Day

On Thursday NOV 23rd we kick off this years holiday season with our Turkey Day WOD and RUN. There will be one class this day. Warmups will start at 9AM. And the WOD is!!


For Time

30 Clean and Jerks 135/95

We will have a 10 min cap on the workout. If you aren’t sure about finishing the work in that amount of time please scale to an appropriate weight!

At 10 min

Run 5K

Black Friday

On Black Friday we don’t shop we work off that Thanksgiving meal and ride high after a big Cowboys win! 9am will be the only class running this day. Warm-ups start at 9.

Fridays WOD:

-Barbell Thrusters (95/65 pounds)
-Push Ups
-Front Squats (95/65 pounds)
-Pull Ups
-Wall Ball Shots (20/16 pounds)

Twelve Day of Christmas WOD

Each year before Christmas we do one last workout together as a community. That workout is always in the format of the twelve days of Christmas song. This Year we meet up on Saturday the 23rd at 9AM. Warmups start at 9!

“12 days of Christmas”

1 Rope climb

2 HSPU/WallWalk

3 MU/Jumping pullups

4 Thrusters 95/65

5 Burpees

6 Front Squats 95/65

7 Sit-ups

8 Power cleans 95/65

9 Wall-balls

10 Push-press 95/65

11 Push-ups

12 Box step overs

“Kids 12 days of Christmas”

1 Rope climb/Strict pull-up

2 HSPU/WallWalk

3 MU/Jumping pullups

4 Box jumps

5 Burpees

6 DB front squats

7 Sit-ups

8 Med ball clean

9 Wall-balls

10 DB Push-press

11 Push-ups

12 Box step overs