Tag Archive for: Intramural Open

After a fun first weekend with 22.1 we have some point totals:

147 vs 188 vs 207

In the lead with 207 points due to having Judges Courses, judging tons of performances, and more than 3/4 of their team throwdown at the Saturday Event is

There’s still time to join us, without doing the whole registration thing. Find the sheet taped to the office and signup! We’ll assign you to a team and your work will earn your team some points.

We’re currently finalizing some of the surprises the overall winners will receive along with the Golden Hammer. Catch up on the Intramural Open here.

SKILLS for Tuesday 3/1/2021 is the SQUAT

CONDITIONING for Tuesday 3/1/2021

Let’s talk about it. But first, some ground rules:

Rule 1: You know your body best.

I’m a registered dietitian, exercise physiologist, and food science nerd. But you are an expert in your own body (and the stuff that really matters, like allergies, intolerances, your likes and dislikes, cultural food preferences, your food budget, how certain foods make you feel, your overall health goals, etc.). A diet recommended by CrossFit HQ, your favorite coach, or an IG influencer might not (probably won’t) be perfect for you in every way, you beautiful unique human, you. This is general advice, and not intended to diagnose or treat anything. Capisce?

Rule 2: Nutrition is a performance building block, not a band-aid.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Will Durant. Food, supplements, and your “go-juice” of choice will only do so much. Your daily habits (how you sleep, hydrate, mobilize, train, manage stress, and drink – or don’t) matter more than what you do once.

Now for the good stuff.


Do eat balanced meals that include some colorful veggies (for antioxidants/anti-inflammatory power), protein (for repair), and complex carbs (for fiber, sleep support, and energy). Here are some examples. Your mileage will vary:
– One or two fistfuls of veggies: stir-fry peppers, roasted beets or carrots, leafy greens, bok choy, broccoli, or green beans, oh my!
– A palm-sized portion of protein: your meat, fish, tofu, etc. of choice
– A fistful of complex carbs: rice, potatoes, beans, fruit, bread/grains, and more are all fair game.

Do hydrate. Water is best. Sparkling water and herbal/fruit teas are also great choices. You probably don’t need electrolyte drinks – you’ll get all the carbs/electrolytes you need from your balanced meals. Avoid alcohol and caffeine close to bedtime as both will muck up your sleep quality.

Don’t “carbo-load” or eat large, heavy, or fatty meals. A 15:00 workout is not a marathon (though to most of us CrossFitters it sure feels like it!). Your stomach will thank you tomorrow.


Do eat before your heat. You’ll need to follow your gut here, literally. Some athletes can eat a ton before an event and be fine, others will suffer severe GI consequences. Your body needs mostly carbohydrates, maybe a little protein, and fluids to get you through an open workout.

– If you have several hours before your event, complex carbs are great. Think oatmeal, yogurt with fruit/granola, or toast with your topping of choice.
– If you’re rolling out of bed less than an hour before your assigned heat, choose simple/quick-burn carbs like bananas or fruit snacks.

Do hydrate. Your performance drops significantly even with a 2% reduction in body fluids. How do you know if you’re hydrated? Pay attention to your pee.

Do follow your usual routine as far as foods, supplements, and caffeine go. If you usually drink coffee before a workout, do that! But…

DON’T TRY NEW FOODS ON GAME DAY. Every distance runner can share a story about the time they nearly (or did) poop themselves because they ate something new before a race. Now is not the time to experiment with new foods, supplements, or pre-workout. Just don’t do it.

Looking for more? Check out the credible sources below or find an RD if you need more personalized information.

MedLine Plus

UCCS: The Athlete’s Plate

Remember, you know your body best. Fuel with what feels good, get some good sleep, drink some water, and let’s have some fun tomorrow!

Much love,

Maia Kurnik, MPH, RD, ACSM-CEP


What other nutrition info do you want to see on the blog? Let us know in the comments!


Today’s the day! Our first THROWDOWN in a very long time.

You might’ve wondered why some of the staff has been aggressive in trying to recruit you into registering for the open- we find that this worldwide online competition pushes you to want to be better, train smarter and harder, and truly test yourself.

Testing yourself in a safe, supportive environment is the best way to do it so we push it for these three weeks along with the worldwide CrossFit community.

Theme of the Week: Favorite Sports Team – Wear some gear representing your favorite sports team. The Intramural Team that shows out the most will win SPIRIT POINTS!

And yes, the RSVP method for this weekend is messy so we’ll use something we’ve done in the past for Weeks 2 and 3.

It’s not too late to register to play! You’ll be automatically assigned to a team when I see your name on the official roster.


CGO 22.1

AMRAP in 15 minutes:
3 wall walks/bear crawls
12 alternating dumbbell snatches, 10/20/35/50lbs
15 box jump overs, 12/12/20/24″

Post results to the Games site!

SUGGESTED WARMUP (30+ minutes prior to your heat)

  • 10:00 of cardio to peak up heart rate followed by a general warmup.
  • Setup your station and work on the skills, building to your working weight and box height.
  • Try one round for technical control, then 1-2 more rounds at “game pace”.


– Wear the correct apparel to satisfy the Theme of the Week (see above)
– Prepare to not only try your best in your workout, but to cheer on your fellow athletes
– Judge at least one swolemate’s workout (Judges Certificate not necessary, but definitely helpful to you and your team). The 9am Overview is where we cover the standards of judging as well.
– Bring goodies to share with the community: coffee, fruit, baked goods, pre-workout, post-workout beverages, etc. This optional action may or may not earn your team some spirit points!

Introducing the 2022 Intramural Team

If you did not officially register by Thursday 2/24/2022 at 12pm then you’ll be automatically assigned to a team.

Check out the roster (and updates) both here on the blog and in the gym.

[Catch up on all things Intramural Open 2022 here]

Here’s something you might not have heard:

Register for the 2022 CrossFit Games Open– it costs $20
Complete the 2022 Online Judges Course– it costs $10. You’ll become a better athlete because of this, and you’ll be a recognized Judge!
Input an official score for all three weeks of The Open

If all three of these requirements are met then you’ll receive $20 off of your April 2022 membership!

Register for the 2022 CrossFit Games Open here.

[Read more about our Intramural Open here]

[Catch up all everything 2022 Intramural Open here]

As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.

It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:

5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.

then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps

then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling

then practice your specific skills for that week’s workout.

When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.

It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!

[Catch up all everything 2022 Intramural Open here]

[Catch up on the 2022 Intramural Open here]

Beginning this coming Saturday we’ll have a temporary schedule change to our Saturday calendars for the duration of the 2022 Open.

Since we turn the CrossFit Games Open into the FOUNDATION GYM Intramural Open our goal will be to bring our community together to throw down and celebrate fitness while testing ourselves and having fun.

  • Since the Open Workout is released on Thursday afternoon we will be programming said workout for Friday’s classes. Use this as a chance to practice the warmup and skills- we can adjust and give you a different work option to continue your training.
  • As per usual class RSVPs will be available 48 hours in advance
    • The amount of Saturday sessions and slots per session will depend on the logistical demand of that week’s Open Workout.
    • Athletes must still RSVP for a Saturday session. This session is essentially your heat time to perform the workout (though you may arrive anytime before then). It will be helpful to attend the 8am Prep Class.
  • There will be no 7am CompEx.
  • There will be an 8:30am Prep Class where we’ll warmup, cover the standards, practice the skills, and discuss strategies. This class still requires an RSVP but we will not charge your membership.
  • At 9am we will do our one and only explanation and strategy for the workout. You do not need to attend during this time, but it will help you understand what is going on. A number of those who attend the Prep Class will be selected for the “Featured Heat” to set the example for the rest of the day.
  • *JUST IN FOR FITNESS?* No worries, we’ll get you slotted in but these sessions will not be run as your regular classes.
  • We’ll wrap up by 12pm for SKILLS.

“What if I can’t make it on [Saturday]?!”

If you cannot make the Saturday classes you can perform your workout during classes on Friday. If you cannot do your workout on Fridays or Saturdays our schedule will be littered with ‘Open Workout Makeup’ options on the PushPress calendar. You’ll need to record yourself or provide your own judge for the workout to count for points.


For more info on the 2022 FOUNDATION GYM Intramural Open:
The 2022 Intramural Open – Foundation Gym
Earning Points in the 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

The CrossFit Open is a worldwide online CrossFit competition where a workout (“event”) is released weekly for three weeks. One week will most likely feature a two-part workout.

This not only brings our smaller FOUNDATION GYM community together, but the entire CrossFit culture and more around the world. We have friends nationally and internationally to motivate and compete with. For some of us it’ll be our twelfth year in a row participating in The Open. We highly recommend doing it as what you get out of it depends on what you put in.

We’ll try our best to explain how we’re approaching it. We make it a fun “Intramural Open” competition and have been enjoying it for a while.

It’s a yearly test and benchmark for us at FOUNDATION, to educate and to inspire. It’s fun and gets us into gear if we don’t already have specific fitness goals. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

We’ve done it every year as a gym since its inception in 2011. Literally anyone on the planet can play, regardless of experience.

This is essentially what we play when it comes to our workouts at the gym. When you checkout the blog or whiteboard you might see something like

power clean, 30/50/70kg

That means a Scaled-level athlete identifying as a gentleman should be shooting for 50kg power cleans and an Rx athlete should be shooting for 70kg. Move a level for those identifying as ladies: 30kg for scaled and 50kg for Rx. Foundations-level athletes would use loading below the suggested levels they can lift comfortably.

Can we bring that worldwide thrill home to FOUNDATION? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

Those who officially register via http://games.crossfit.com/ will be drafted by a captain of one of the three different teams we will have.

If not officially registered YOU CAN STILL PLAY. Sign up on the physical sheet at the gym and you’ll be auto-drafted onto a team. Check out how we tally points to see how you’re affected.

Here’s how the training week looks:

We want as many people in on Saturday as possible– it’s also where you and your team can maximize scoring points.

You’ll go through the Open and on the final week we will be ready for our intergym throwdown VERSUS XII. Which team will claim the Golden Hammer?


Registration for the Open can be done until 5pm on Monday 3/1 at games.crossfit.com, Choose ‘Foundation CrossFit‘ as your Affiliate AND ‘Foundation CrossFit‘ as your team. It costs $20. This puts you on the worldwide leaderboard and you’ll have an opportunity each week to input your score and see where you stack up. It’s also nice to be able to look back on what you’ve done and how far along you’ve come.


If you want to be a better, more conscious athlete I highly recommend taking CrossFit’s Online Judges Course for 2022. Here you’ll learn what to look for and how to judge in a competition setting.

If you proceed with the Judges Course, officially register for the 2022 CrossFit Games Open, and complete all of the workouts then we’ll reimburse you the cost of the Open registration come April 2022.


Coaches and the rest of the registered FOUNDATION GYM fam will be drafted onto of three Intramural teams before the official start of the 2022 CrossFit Games Open. Any later entries and those who want to play without officially registering with the CGO will be auto-drafted.


Athletes officially competing in the Open will have only four days to complete each workout: Thursday (when the workout is announced) through Monday evening (when the scores are due). The Open occurs over three weeks with the third and final week concluding with our Intergym Throwdown Competition VERSUS, where your team points entering the event may sway the standings and winners. If the Open is a sport season then VERSUS is the playoffs/championships (and it’s all over within a month!)

As usual, you can be tested at any class on Friday when it’s programmed as the workout of the day for those who show up for fitness.

To earn your team even more points, show up to Competitions Saturdays from 10am to 12pm. This is the day to prepare for. Train well through the week so you can show up with your team and push it to the limit on those Saturdays.

Make-ups can be done during our open hours, but you’ll have to provide your own certified judge and ask the coach-on-duty where you can go. It’s better to come in on Fridays or Saturdays, but we get that life happens.


If you’re posting anything to the socials make sure you tag the gym @foundationgym or the hashtag #HYFRsquad!


Our focus is on celebrating our fitness. We want participation because it will keep you accountable and drive you to new goals. It might push you to a higher-level of training as well!

Register online at the CrossFit Games site (or don’t) and let’s start this party!

Saturdays During the 2022 Intramural Open – Foundation Gym
Earning Points in the 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

(More on the 2022 FOUNDATION GYM Intramural Open here)

This is a competition so of course we’re scoring.

Points will be awarded by FOUNDATION HQ after every event. Those officially registered to the CrossFit Games Open simply earn more points because they’re putting themselves out there.

Score Entry = 1 point
Entering your score into the CrossFit Games site/app

Pride = 1 point
Wear any FOUNDATION apparel during the Saturday Event

Social = 1 point
Posting a relevant picture/video and tag @foundationgym or #HYFRsquad. Earn your team a maximum of 1 point per week.

Podium = 1 point
Top three FOUNDATION athletes in each division/gender earns one extra point for their teams. This applies to every leaderboard FOUNDATION HQ can access on the CrossFit Games website.

Attendance = 2 points
Non-registered members that competes at the Saturday Eventearn their teams two points.

Judging = 2/3 points
Validate and confirm performances! Those who judge someone else on Saturday events will earn either 2 or 3 points (dependent on the Online Judges Course. See below for more info)

Personal Records = 3 points
Perform your first-ever skill or do better in a retest? Be awarded three extra points!

Most Spirited = 10 points
Who represents the spirit of FOUNDATION GYM? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 10 points per standout action. Multiple teams can win.

Judges Course = 10 points
Pass the 2022 Online Judges Course and email the PDF to info@foundationcrossfit.com. Screenshots don’t count. If you forward me a link, it doesn’t count. Get me that PDF and then it’s 10 points to Gryffindor your team!

Official Judgement will have their certificates displayed on the office.

The 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

Robyn S, early morning CompEx coach

To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂

Ron H, afternoon/evening coach

Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.