The OPEN-what's the big deal?

What’s so Special About the Open

I’m not moving on to the next round of competition-I’m not even going to be Number 1 in my gym.

But I will do things I did not think I was capable of doing.  During past Opens, I was able to for the first time ever, squat clean 165 lbs., and also do a bar muscle-up, clean and jerk 175 lbs., squat,  lunge-step, and clean & jerk with 50-lb. dumbells  Would I have been able to get there without the Open?  Maybe, probably, but I know for sure it would’ve taken a whole lot longer, if ever.  I’ve never walked away after an Open Workout saying, “Gosh, I wish I wouldn’t have done that.”  And I’ve never heard an athlete I’ve judged or coached in the Open say that either.


Nutrition - use it, or you won't lose it.


“Do This Exercise to Burn Stubborn Belly-Fat”  I know you’ve read it.  So time for a little Fact-check:  Nope-Not possible.  Sorry, but No exercise is capable of burning fat in a specific place on the body.  For the best fat-burning effect on the body, we need to work a Variety of multi-joint exercises to produce the best bang for your buck to jump-start your metabolism into fat-burning mode.  But still, you cannot choose where to trim body-fat from, outside of surgery that is.  And guess what--If you’re still eating high-processed foods, high in carbs, you’re not going to burn body-fat.  You’ll just get fatter.  So to get rid of unwanted body-fat, get your NUTRITION under control.  We’re here to help.


Meet Anthony


 When did you first start CrossFit?

I first walked into Blue Valley CrossFit on Nov 30, 2015. I am 15 lbs lighter than that day more than two years ago.

What keeps you coming back?

I keep coming out because I know that I am gaining mobility & strength. I enjoy the members and coaches at Blue Valley CrossFit.

What are some of your accomplishments since starting?

-I have progressed from doing pull ups with a band to being able to do chest to bar pull ups.
-Not able to do Double Unders to being able to do    ~55 in two minutes.
-14 lb Wall balls to 20 lb
-I couldn't do one overhead squat with a 15 lb bar to a PR of 135# squat snatch.
-Not able to do one rope climb and now I climb a rope 15 times in a WOD
-Hand Stand Push ups

What are your goals?

I'm looking forward to stringing together a couple bar muscle ups before the 2018 open. My other goal after today is to move to consistent Double Unders instead of single, double, single sequence.

*Anthony was able to get a ring muscle-up during this OPEN season.



Is CrossFit dangerous?

Isn’t CrossFit Dangerous?

Sure it is, just like cars, guns, and stairs.  Do you let your 10-month old crawl down the stairs by themselves, or do you put a gate up?  Do you want to be driving along-side someone on the highway who doesn’t have a driver’s license?  Do you want to go hunting with someone who hasn’t taken a hunter’s education course, or has never shot a gun before?  Of course not! 

In similar fashion, CrossFit can be dangerous. Poor coaching, poor workout program design, worn-out equipment, and a big ego, can equal disaster – but so can driving your car, unless you LEARN how.  We have the highest quality coaching, to insure safety, efficiency, and efficacy of the program

(Sign up now to begin your crash course in safety)


What's a carb?

What’s a Carb?

What’s a Carb?

All food or liquid consists of Protein, Carbohydrates, or Fat.  These are MacroNutrients-the big stuff.  Proteins are meats, eggs, fish.  Fats are nuts and seeds-things like avocados, almonds, macadamia nuts, pecans, but not peanuts-peanuts are a legume-not a nut.  Just because the word nut is in it doesn’t make it a nut.  Leading to another common myth-Fat makes you fat.  Wrong!  Dietary fats do not make you store adipose tissue on your body-this means make you fat(ter).  Carbs do.  Now we need some carbs, as they’re a great energy source, but too much/many carbs and the excess is stored guess it-FAT!  Carbs are basically everything else: fruits, vegetables, bread, grain, pasta, jelly, soda, fruit juice, doughnuts, lettuce, and many others.  Starch...Carb; Alcohol...Carb; Cheetos...Carb; Salsa...Carb; Cookies...Carb; Sugar...Carb. If it’s not a Protein, or a Fat, then it’s a Carb.



Member Spotlight




When did you get started with us?

April 2014


What improvements have you made?

I came in at 303lbs, and being medically treated for High Blood Pressure and High Cholesterol.  I could bend over and tie my shoes, just not at the same time.  Since joining BFCF I have lost fat, and gained muscle and mobility.  I am no longer on any medications and I lead an active lifestyle.  Although I am turning 50 this year, I am in better shape than I was at 40 and I have a confidence in myself that I was lacking when I walked into BVCF.


What's your favorite movement?

The easy answers are rowing, sit-ups, deadlifts, but the more complicated answers are the movements that have been difficult, but I have improved on.  Kipping Pullups, Double Unders, Rope Climbs and even the dreaded Burpees.


Favorite thing about Blue Valley CrossFit? 

It's the coaches and athletes, the focus on individual fitness, the facilities and the programming.


Favorite cheat food? 

Pizza.  period.


Will you do the Whole Life Challenge?  What's so great about it? 

I am doing the Whole Life Challenge again, and I think this is the third time.  My biggest fitness hurdle is being deliberate with my nutrition.  The Whole Life Challenge requires that I plan out my meals and spells out the do's and don'ts according to the level you chose to participate in.


If you had a superpower what would it be and why? 

To be able to run like The Flash.  Why?  Have you seen me run? 


What's your wallpaper on your phone right now?