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

The CGO 22.1 Crew

If you signed up for the CrossFit Games Open you have until 5pm to complete the workout and input your score! Do it now.

You can still play in our Intramural Open- register today!

WORKOUT for Monday 2/28/2021

10-15-20-25-30 reps for time:
kettlebell deadlifts
kettlebell hang cleans
kettlebell jerks

2x 8/12/20kg. Post time to whiteboard!


Join us for YOGA at 10am on Zoom with IVAN.MVMT.

RSVP via PushPress for meeting room info.

MOBILITY for Sunday 2/27/2022

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!

WORKOUT for Friday 2/25/2022

You have until Monday to register for the CrossFit Games and therefore our Intramural Open!

CrossFit Games Open 22.1

AMRAP in 15:00
3 wall walks
12 alternating dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/24/24″

Post results to whiteboard and/or the CrossFit Games website! Please review the scorecards below for best performance as athletes and judges:

[Rx and Scaled Division scorecard] [Foundations scorecard]

READ: CrossFit Open 22.1 Workout Description and Strategies – Morning Chalk Up

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]

Today’s the day! At 12pm we’ll find out what CGO 22.1 will be via CrossFit’s social media channels and this:

Team Captains drafted their athletes last night. Anyone signing up from now on will be auto-drafted onto teams.

A quick overview:
– The CGO workout will be announced each Thursday at 12pm
– Said workout will be Friday’s workout in classes. A nice way to practice skills and either do the workout at a lower intensity (or we can provide a different option to continue training)
– Saturday morning at 8am we will run a Prep Class to run specific warmups for the event and discuss best strategies for skills and workout execution.
– At 9am we will cover the official standards of the workout and get the first heat of athletes ready.
– We’ll throwdown until the 12pm Skills class. Points aren’t given just to those who workout! Spirit, judging, and more can give your team the advantage!
– Makeups can be done on your own if you record your workout or have a certified judge available. Scores are due by Monday 5pm.
– Continue training consistently until the next announcement!

MOBILITY for Thursday 2/24/2022

READ: Five Quick Tips From Five Coaches Before The Open Starts – Morning Chalk Up

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]


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What’s CGO 22.1 going to be? Any guesses?

WORKOUT for Wednesday 2/23/2022

5k row for time then

every :90 for 5 rounds do 3 Squat Cleans @30/50/70kg

every :90 for 5 rounds do 2 Squat Cleans @35/55/80kg

every :90 for 5 rounds do 1 Squat Clean @40/60/90kg

Post results to whiteboard!