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Keeping on track with a fitness routine as parents, in addition to balancing family a and home life, can be an incredibly difficult task at times. If you don’t have a regular babysitter, finding one can be stressful, expensive and inconsistent which is why when your gym provides daily child care, it can be a life saver! Keeping yourself healthy helps keep you feeling good so you can be at your best. It lets you take care of yourself, gives you more energy and has you feeling mentally well which makes life much more enjoyable. Here are a few reasons why utilizing your gym’s child care services can be beneficial to both you and your family!


1. Familiarity. We staff our Kids Care program with a coach that you see everyday and is easily accessible to you if you ever have questions, concerns or comments. We love talking to our members about anything so never hesitate to come to us.

2. Consistency. Routine and consistency is important for children which is what our program provides! We have the same coach everyday making sure your kids have a safe environment to play in while you work out. We’re here everyday and will let you know if there is a change in hours at least 2 weeks ahead of time. You never have to worry about your sitter bailing on you!

3. Cost effective. Child care services can be expensive. Just like CrossFit is significantly less expensive than personal training, our Kid Care program is affordable as well. Even if you just want to use our program once, it costs only $4/hour for you. An unlimited membership breaks down to less than $1/hour!

4. Safe. Every member of our staff is CPR certified and our Kid Care staff makes every effort to ensure that the play area for your children is kept safe and secure.

5. Fun! Your children get an opportunity to meet new friends and socialize with other kids.

6. Involvement. When you bring your kids to the gym with you, they get to see where you go everyday and learn to value the place that you also value. (And someday they may even want to join you!) It also gives them a great example for staying healthy and active.

7. It keeps everyone healthy and happy.  When you feel good, you can be at your best. Having a consistent fitness routine lets you take care of yourself, gives you more energy and has you feeling mentally well which makes life much more enjoyable.

If you’re interested in using our Kid Care services at CrossFit OLAF, you can find more information here or stop and talk with any of the coaches for more information!


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CrossFit OLAF is proud to announce that we will be hosting Kendrick J. Farris from October 11-12, 2014 for a 2 day Olympic Weightlifting camp that will feature the snatch, clean, 3 jerk styles, and deadlift technique. Kendrick is a two time Olympian and top ranked American weightlifter holding multiple records. Visit our EventBrite page for more information and to reserve your spot!



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Join us for a “one and done” competition with fun some drinking and barbequing afterwards! There will be cash prizes for 1st & 2nd place in both divisions and we will provide burgers so BYOB and bring a portable grill if you have one! Please visit this page to reserve a spot for your team. Heats go off at 9 am!

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CrossFit competition days are long, full of working out, waiting, and recovering. You’re going to need a few key items to ensure you are prepared for everything!

What to Bring

1. Shoes (obviously!). Bring Olympic lifting shoes along with your zero drop shoes for regular WOD’s. Also bring a pack up pair of shoes, just in case.
2. Shirts (2 or more). If you get sweaty, you will want an extra shirt to have before each work out.
3. Shorts/pants (2 or more) for the same reasons listed above.
4. Socks (2 or more pairs)
5. Wrist wraps
6. JUMP ROPE! Bring your own rope. You will most likely not be provided with a rope at the competition
7. A change of clothing for after you are all done working out. You won’t want to drive home in your sweaty, post work out clothes!
8. 2 shaker bottles and/or water bottles
9. A cooler for food and drinks

 Additional items you may not have in your gym bag already:
1. First aid kit/band aids in case you get some regular CrossFit style bumps and bruises.
2. Hand care items for tears and rips if they so happen to occur.
3. A cooler for food and drinks
4. Flip flops or slides so you can let your feet relax in between work outs
5. A towel

Food and Hydration
1. WATER. Bring a case of water or a jug. There may not be much more than a water fountain, if that and generally there are no vending machines. You will want to ensure that you are properly hydrated for the whole day!
2. Coconut water
3. Protein shakes.
4. Other easily digestible carbohydrates, like bananas, mashed sweet potatoes, or white rice.
5. Protein bars, fruit bars, etc.

What and When to Eat

The Night Before
The night before, eat a large meal full of fats, carbohydrates and proteins. Don’t plan your cheat meal the night before a competition in case you get an upset stomach from it!

The Morning Of
Wake up early enough on the day of the competition, preferably about 2.5-3 hours before to be able to get a good sized meal in of… you guessed it, protein, fat and carbs. Sweet potatoes, eggs, avocado, almond butter, meat, are all good choices you could throw in there.  Depending on your habits and your stomach, you might want to eat a little about an hour before the first WOD  but this isn’t always necessary for everyone. Something small could be a protein bar.

Before and During Competition
After your first WOD, you will want to do a protein shake and carbohydrates right away. You can mix your protein shake with some coconut water to hit two birds with one stone! Avoid fats as they are slow to digest and you will need to be digesting your carbohydrates and proteins as quickly as possible. After your second WOD, try some chicken or other solid protein and some white rice or fruit. Stick to foods that are easily digestible. If you’re not able to eat solid food, make sure you are at least drinking protein shakes and getting carbohydrates in however you can!

These are just guidelines. Listen to your body and what it needs. Make sure you stay hydrated and replenished!

Things to Remember

Get there early. You will want to check out the layout of the gym, find where the designated athlete areas are if they have any, find a place to warm up, etc. There is nothing worse than rushing into a new environment right before you are supposed to work out and risk forgetting something. Get checked in and get comfortable before you have to focus on the first workout!

Be ready. Nobody is going to call your name or remind you to get ready before you have to work out so pay attention to when your heat is going. It can be chaotic and to keep things running smoothly, athletes need to be ready to go.

Be respectful! You are a guest at another gym; be a good one! Clean up after yourself, keep your belongings in designated athlete areas, and follow the rules of the gym you are competing at. In addition, be respectful to your judges. You may think that last rep should have counted but you don’t see what they see and also, people make mistakes. The judges are volunteers and they are doing the best that they can to ensure you get a correct score. Stay focused on your work out and make each rep count!

Don’t forget the CrossFit spirit. Yes, you are competing against other athletes but it’s ok to cheer each other on. That’s what it’s all about after all!

Have fun! If it’s your first competition, give yourself some credit. In a new environment, you may perform differently than you expected yourself to. Don’t forget to enjoy the new experience and remember why you are there!

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We’ve been building it up for weeks now. If this is your first year, you might be thinking to yourself this week: “Awesome! I signed up for the Open! …… Ok. Now what?”

 First of all, congratulations! You’ve joined hundreds of thousands of other athletes in the CrossFit community pledging to prove their fitness. Whether it it’s trying to qualify for Regionals or just to take on a fun new challenge, you’ve made a commitment to complete one workout, every week, for the next 5 weeks and use the experience and skills you’ve acquired up to this point to do your absolute best each and every Saturday.

Before your first work out, get acquainted with the CrossFit Games website. Here, you can edit your profile to include information about yourself and your training and see your current standings as the workouts get entered. You can also make a custom leaderboard to include any person you want to compare yourself to.


So now what? What can you expect? Here’s some information to remember and a list of movement standards you will be expected to complete in any of the 5 events.


The role of the judges

Your coaches have all signed up and completed the CrossFit Open Judges Course to ensure you get correctly judged and scored during your workouts. Though they are your coaches at the gym, when they are judging your Open workouts, their roles will be different than when they are coaching you in practice.

 The judges’ responsibilities are to enforce and record movement standards, maintain correct workout order and repetition count for the athlete and record reps and times accurately.  You will NOT be responsible for counting your own reps. Unlike in a regular workout or class, the role of the judges is NOT to correct your form, or to coach or motivate you during your workout. The judges are also not responsible for correcting your technique as long as the range of motion standards are met. As your coaches, we expect you to use the skills you have learned to maintain good form to the best of your ability through the open work outs but for example, if you come onto your toes at the bottom of the squat, though this is not safe practice, as long as you reach crease of hip below top of knee and return to full extension on completion, this rep will count.

 Additionally, Judges are not responsible for managing your equipment or station unless your safety or the safety of another athlete is in jeopardy. 

 You can review the basic movement standards below to get a feel for what you should look out for in your movements in order to qualify as many of your reps as possible for each event.

 Remember: don’t panic out if you receive a no rep! Complete each rep to the best of your ability and if you miss one, keep going and make adjustments as necessary.

If this is your first Open experience, remember that it is a new experience with many lessons to be learned. Be open to those lessons. And most importantly… HAVE FUN!



 Movement standards

The following is a list of movement standards that will be required to be met by every athlete. There may be some movements that are not covered in this list and/or additional standards that will need to be followed if prescribed in the work out. Read the movement standards as each work out is announced and double check the standards with your scoring judge.


 Squats must start and end with the athlete at full extension. Your hips and knees must be extended, as if a straight line could be drawn down the side of your body.

Your hips must reach below parallel of your knees and you must return to full extension at the top of your squat.

On overhead squats, the bar must remain over the body and not in front of the body or touching the body at any time during the squat. The arms do not need to be locked out as long as the bar remains in line with the body. The full extension and hip below parallel rules apply to the overhead squat.

 On any pulling or squatting movement, your grip and stance may be whatever you chose as long as depth and extension standards are met.

 Wall balls

There is no extension requirement for wall balls as long as the ball hits the wall above target. As in any squat though, your hips must make it below parallel for a good rep. Keep an eye out for additional requirements if wall balls come up in a workout!

 Box jumps

Full hip and knee extension at the top of the box is required. Additional standards may be stated.

 Overhead Barbell lifts

On all overhead lifts, your hips and knees must reach full extension, the bar must finish in line with the body and your arms must be locked out.


Legs must remain straight with no flexion in hips or knees.

 Push press

The knees may be used to start movement of the bar overhead with NO redip/rebend before lock out. The body must achieve full extension at the top to complete the rep before the bar comes down to the shoulders. If the bar comes down to the shoulders and there is still flection in the knees or hips, this rep will NOT count.


The athlete must dip to press the bar overhead and re-dip or split before the arms reach full lock out. Once the arms are locked, full hip extension standards must be met and the bar must stay in line with the body to complete the rep.

 If the workout states that a shoulder to overhead lift will qualify as a good rep, any of the preceding movements will count as a good rep as long as the body meets full extension and lock out requirements. Pay attention to the lift requirements!


Pulling movements

 These lifts include deadlift, sumo deadlift high pull, kettle bell swings, cleans, Unless otherwise stated (i.e. starting from the hang), the lift must start from the ground and cannot be bounced off the ground. Bouncing will be evident in bent elbows, which must remain locked out at the bottom

If starting from the hang position, you must lift it from the specified position (the knees and below the crease of hip) and not lifted from the ground in one motion. To complete the lift, the athlete much reach full extension and if performing a snatch, must lock out and reach full extension.

The stance, grip, and style are not considered against the athlete unless otherwise noted in the movement standards.


The athlete must start the lift from the floor with the hands outside the legs and achieve full hip, knee and arm extension at the finish. At the finish the shoulders are to be behind the bar

 Sumo dead lift high pull

The lift must start from the ground and will finish with full hip and knee extension with the hands at or above the collar bone. The bar must not be bounced off of the floor

 Hang/Squat Clean

The bar must start in the hang position, above the knees and below the crease of hip and reach full extension at the finish in order to count as a rep.  The elbows must come in front of the bar at full extension as well. If required, the same squat movement standards must be executed with full extension to finish for a completed rep.

 Hang/Squat Snatch

The bar must start at the hang position and achieve full extension and lock out of arms to complete the lift. The bar must finish over the center of the body and the athlete must achieve full extension before bringing the bar down for the next rep. If required, the same squat movement standards must be executed with full extension to finish for a completed rep.

 Kettlebell swing

The kettlebell must start from the hang position and finishes with full hip, knees, and arm extension while staying in line with the body to finish.


Hanging movements

Regardless of which apparatus you are hanging from, the movement must start and end with the athlete fully locked out or extended with elbows straight and feet off the ground. For example, you can not start a pulling movement with bent arms. Each hanging movement will have a slightly different finish position.

 Pull ups/Chest to bar pull ups

For regular pull ups, the chin must reach above the bar before returning to the locked out position to count as a rep. The bar does not need to make contact with your chin or neck. For chest to bar pull ups, the athlete must pull and touch their chest below their collar bone for a completed rep and return to the locked out position. The rep must finish with extension of the arms.

 Ring muscle ups/bar muscle ups

On either the bar or rings, the athlete begins at the hang position and finishes when the elbows are locked out and body is at full extension.  The athlete must complete a portion of the dip position for a completed muscle up. Gymnastics movements such as an uprise or glide kip will not be considered good reps. On a bar muscle up, you cannot rest on the bar at the top of your muscle up before locking out your elbows at the top. Your heels may not rise above the bar or rings during the movement. 

 Knees to elbows/toes to bar

The starting position for both movements is with the arms fully extended and the heels behind the vertical plane of the bar, hips extended and elbows locked out. Knees must make contact with elbows (not above or below elbows) on knees to elbows and feet must make contact with the bar between the hands. For toes to bar, toes must touch the bar at the same time. The grip and style of the athlete may be up to the athlete as long as the range of motion requirements are met.

 In addition to these standards, if you chose to do a movement that goes beyond the specific range of motion standard, (i.e. chest to bar pull ups instead of pull ups) unless otherwise noted in the work out standards, these will be counted as good reps as there is no advantage to doing so.


“….and time!”

After you’ve finished your workout, your judge will go over your score with you and have you sign your score sheet. You will then be responsible for inputting your time onto the CrossFit leaderboard. Once it is entered, your judge will approve it and your score will be up on the leaderboard with all the other participating CrossFitters!

 Each work out will be announced on Thursday for the next 4 weeks. You can visit the CrossFit Games website to view a video on the movement standards for each work out and watch some coverage of the live announcement online!