15.5 Recap, the end of the 2105 CrossFit Open and a heartfelt Thank You!

By Kevin Ostrander

15.5 “The Workout” 27-21-15-9 for time was a devastating couplet of rowing for calories and thrusters. Those of us who took part in last year’s Open noticed a chilling resemblance to 14.5. Would it be as bad as last year’s finale? Would it be worse?! It was a surprise to no one that Dave Castro programmed thrusters, a classic staple of the CF Open workouts, into 15.5. However, seeing rowing pop up instead of burpees in this classic CrossFit couplet came as somewhat of a shock, no burpees, no box jumps. This workout got hard REAL quick – and the pain didn’t stop until the last thruster was locked out overhead. Like last year, this workout was FOR TIME – meaning athletes could no longer hide behind the clock of an AMRAP workout and had to complete the task at hand. We HAD to finish to earn a score. It was either you will finish or you will quit.

14.5 last year was the worst workout I’ve ever experienced and one of the most physically miserable feelings I’ve ever had in my entire life. At first glance, this year’s 15.5 didn’t seem like it would be that epically dreadful. This WOD was supposed to be all about pacing from what I read and heard. I had a plan in mind for my rep schemes and where I was going to rest. Something that I had always tried to do is follow a plan. Guys, I followed my plan for the first two rounds! I think Coach Dirk phrased it best as the “Mike Tyson approach where everyone has a plan until they get punched in the face”. For many of us, 15.5 will be the workout to remember for the 2015 CF Open. Now that the Open is behind us, I hope that you’ll use the coming months for a little fun and redefining your goals for next year. I for one am relieved that the Open has come to an end, but our training has not! Congratulations to all the members who participated in the 2015 CF Open. I am proud of all of you for consistently delivering your best effort at the Open WOD each week. There were 50 members that participated in the Open workouts and 42 of you completed all 5 WOD’s. Thank you to all the LGCF members, friends, and family that came to cheer and support!

In the spirit of the CrossFit Games it only seems right to announce the podium finishers for our Box. For our Women 3rd place went to Valerie Anatriello, 2nd place went to Emily Fuller and 1st place went to Sally McGuirk. For the Men 3rd place went to Jeremy Huelsing, 2nd place went to Keenan Wittenberg and 1st place went to Mike Loschiavo. I would like to also mention that Sally is the first LGCF member to make it past the 1st round of the CrossFit Open and will be invited to participate in the Masters Online Qualifier round. Sally placed in the top 200 worldwide in her Masters Division (141st in the world, 21st in the Northeast and 7th in New York) what an amazing job! Sally will be participating later this month in the qualifier round where she will have 4 days to complete 4 workouts and submit them for a chance to make it to the 2015 CrossFit Games this July in Carson, CA. We will all be here rooting for her and helping her get prepared for the next round.

Throughout the Open you guys have been extremely dedicated.  I know that you’re all busy, but you still came in and did all of the workouts (even if it was over the weekend or on Mondays).  There were plenty of other things you could have done with your time (and your $20) but you all made the commitment and you followed through. You did this despite your anxiety, that the workouts seemed daunting, or downright impossible. You guys showed up and got it done. I am extremely proud of you and you all should be proud of yourselves. I would like to thank each and every one of you for participating in this years Open. I hope that your experience was a positive one and you will do it again next year. I enjoyed every minute organizing, judging and watching each of you accomplish your goals, set PRs and accomplish things you thought were not possible. Lake George CrossFit is defined by every one of you! I couldn’t be more appreciative and grateful for this community. Most of all I would like to thank Dirk for trusting me to run the Open this year for our gym. The experience for me was absolutely amazing! I learned a ton, built new relationships with many of the members, and feel very proud to call myself a member of Lake George CrossFit. Until next year keep putting in the work, set goals, stay consistent, and have fun!


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15.4 Recap and looking at the final weekend of the 2015 CrossFit Open

By Kevin Ostrander

Another one down, only one more to go! With 15.4 in the books we’re left with 15.5. But before we go there, let’s look back at 15.4. When it was announced I knew this workout would be doable for many, but it was going to be tuff. With all the math and explanation needed, the engineer in me loved WOD 15.4.Just like 15.3, 15.4’s RX workout started with a high level gymnastics movement. For the first time (in the Open stage) we saw new workout movement with a new standard; handstand push-ups, where heels needed to cross the marked line based on your height and arm length, to get you a valid rep. This WODessentially came down to how well you can do handstand pushups, although the cleans made a difference for some.Participants have been asking for these movements for years and now with this year’s scaled option, we’re finally seeing them in the Open. The highlights this week go to Coach Val who led the LGCF leaderboard for the 15.4 RX division, Sally M. continuing her consistent efforts in the masters RX division every week,and Rick P. for recording 60+ reps RX. 

Can you believe we’re in the last week of the Open?! I continue to notice an amazing display of support and comradery between the LGCF community while doing each of the Open WOD’s. We’ve seen some amazing performances week over week with lots of firsts and PRs; first double unders, first muscle ups, handstand pushups, etc. The list goes on and on. We want to close out the 2015 Open season with a bang. With only one week to go, you guys have been extremely consistent. So far, almost everyone that has signed up for the Open has completed every workout (with the exception of a few, who were sick) and entered a score (and the exception of several where theyexperienced technical issues). Keep up the good work and finish strong!

Here we go. 15.5 is going to be an all-out metabolic conditioning assault. The final WOD of the 2015 CrossFit Open is a couplet of rowing and thrusters and it’s safe to say it’s going to be a burner! You should expect to be gassed and sweaty after this workout. Primarily this WOD falls into two categories: either you will like rowing more, or you will like the thrusters more.  Whichever way it may be, I think this will be about the pacing from the start.  If you are in the “I like the rowing camp,” pace yourself accordingly so that you have the strength to get through the thrusters in large sets. It’s a good idea to attack the four rowing rounds at 85%, 90%, 95%, and 100% effort allowing yourself to build up to the end round. If you are in the “thruster camp,” then go for unbroken or the largest sets you can. In the end this workout is going to be about being uncomfortable so get ready for the mental test and leave it all on the floor. It would be my advice to not try and redo this WOD but as always I am available for any of you, should you chose to give it another shot.

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A note from Jeremy, Sarah, and Parker…

Sarah and I moved up here January of 2012 not knowing a single person and over 1,000 miles away from our friends and family. Needless to say, we were a little hesitant with leaving behind our life in the Midwest. While we immediately enjoyed the area, there was still something missing for both of us. We both played sports from the time we were young throughout our college years. But now we were lacking that motivation and drive to get better. After hearing a few friends from home talk about CrossFit, I found Lake George CrossFit online and showed up on a Saturday morning for my assessment. Two days later I was back at Flex Appeal for the 6:30 a.m. class. Little did I know how much Lake George CrossFit would become such a big part of my life. After the first few weeks, I remember telling Sarah how much I enjoyed it. Sarah was a little more reluctant to join crossfit. I am not the kind of person to push something on someone and came to the understanding that this was something she probably wouldn’t do. Fast forward to September 2013, Sarah caved and gave it a shot. I’ll never forget after the first class she told me she wished she would have started this a long time ago. While Dirk’s programming and workouts provided the motivation and challenge we were both looking for, we realized there was so much more to Lake George CrossFit.

In December of 2013 we found out Sarah was expecting. While this was an exciting journey to be on, it was a new venture that was not familiar to us. With no family around it was the LGCF community that embraced and supported us throughout the journey. From visits to see Parker in the hospital to all of the kind messages, not only did everyone help us welcome Parker into our family but you welcomed him into the LGCF family. It was then that LGCF became more than a community, it became our family.

We have not only gotten into the best shape of our lives and accomplished things physically we never imagined we could do, but the lifelong friendships we have developed over these years are priceless. We wish we could individually thank you all for your friendship, support and encouragement. Please know that we are truly grateful for all of you.

While we are excited about this new chapter in our life, these last couple weeks were much more emotional and difficult knowing that we won’t be seeing our LGCF family on a regular basis. We can do CrossFit anywhere but it is truly the people that make LGCF a great place to be.

Here’s an invitation to come visit us in St. Louis. We have an open door policy and anyone is welcome to come visit! We can take you on the Anheuser Busch brewery tour, eat some good BBQ, and catch a Cardinals baseball game. And if we have time we’ll do a little CrossFit. We would love to have visitors.

Last but not least, we want to give a big thanks to Dirk. Not only is he a fantastic coach but has become a great friend. Without him none of this would have been possible. This isn’t a good bye it’s a see you later. We don’t consider ourselves former LGCF members but rather current members that happen to live a thousand miles away.

Thank you for the memories and thank you for impacting and changing our lives for the better. Until next time.

Jeremy, Sarah, and Parker


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Ouch, it hurts!! The best anti-inflammatory foods.

By Lisa Ostrander

All across the world people use herbs and spices in their cooking, however, we don’t commonly practice this in the United States. It’s been shown that when you cook with herbs and spices, you are improving your meals with antioxidants, vitamins, and minerals. Interestingly many cultures use food to heal, while Americans look for a “magic pill” from their doctors. In this article, I am going to discuss inflammation and how to treat it naturally by eating well.

So let’s talk about inflammation! It’s our body’s natural response to repair itself and is crucial to the healing process. When inflammation occurs, white blood cells protect us by releasing chemicals into the blood stream or affected tissue. Increased blood flow from inflammation may cause redness, warmth, and swelling (all part of the healing process). This can stimulate nerves and cause pain. New cells will then be called up to replace injured tissue.

There are two types of inflammation: acute and chronic. Acute inflammation is quick and severe. It can last from a few days, all the way up to a few weeks, and is caused by trauma or infection. Some examples would be a sore throat, an exercise injury, or a traumatic fall. Chronic or low-grade inflammation is long term and can last several months to several years. Viruses, autoimmune diseases, or persistent activation of an area that has been injured previously, causes chronic inflammation. Inflammation can also be inappropriately triggered by allergies or autoimmune diseases (rheumatoid arthritis, Crohn’s disease, and more). This can be very dangerous because when chronic inflammation is not resolved it causes damage to the body over long periods of time. The brain stimulates the body’s immune system during pain or irritants, and then your body is flooded with immune cells. They eventually attack the organs and other systems causing more inflammation.

Some studies have suggested that unnecessary inflammation has occurred due to our poor diets. This leads me into a discussion about the hormones insulin and cortisol. Insulin is the storage hormone that brings nutrients into cells; think of it as feeding your cells. Unfortunately, many Americans suffer from high insulin levels, which is a result of a poor diet. The typical American diet is unnecessarily high in carbohydrates like sugar, flour, and processed foods. High insulin levels can increase inflammation, cholesterol and the chance of developing blood clots. It can stimulate the growth of cancer cells, create hormone problems, and cause brain aging (also known as Alzheimer’s). Additionally, too much insulin makes you fat and keeps you fat.

While under a constant inflammatory state your body reacts by up regulating cortisol, which acts as an anti-inflammatory hormone. However, since the inflammation is constant so is the production of cortisol. This leads to insulin resistance, death of nerve cells, and depresses the immune system. Consequences are weight gain, increased blood pressure (cardiovascular disease), dementia, insomnia, depression, fatigue, fertility issues, digestions/absorption problems (ulcers, colitis, irritable bowel syndrome), and the list goes on.

On the bright side, many studies show that essential fatty acids like those found in oily fish play an important role in our body’s inflammatory process. Likewise, certain vitamins, minerals, and photochemicals (like those found in beets) may have tremendous benefit by reducing the prevalence and severity of inflammation.

Therefore, food is medicine and the choices you make impact your health. If we can learn how to eat better, we can learn how to treat what ails us.

What should you be eating you ask? The following is a list of some of the best-known anti-inflammatory foods and spices. While this list is not all-inclusive, it will give you a great starting point.

Omega-3, (both EPA and DHA and vitamin B12) found in fatty fish like wild Alaskan salmon, tuna, and sardines (Sardines are a concentrated source). Omega-3’s help with brain health, joint pain and stiffness caused by rheumatoid arthritis, and protects against dementia/Alzheimer’s. Consuming fish with omega-3’s helps to regulate blood pressure and lower the risk of developing clots in the blood vessels. Omega-3’s also decrease triglyceride levels, which can put you at risk of heart disease. Omega 3 has been identified as having significant anti-inflammatory health benefits.

Turmeric, has a compound called curcumin (that makes it yellow). Curcumin is a potent antioxidant, a powerful anti-inflammatory, and has anti-cancer properties. Research has shown it reduces transformation and spread of tumors. Other studies show that it blocks inflammatory enzymes that cause pain, swelling, and stiffness associated with arthritis (like Rheumatoid and osteoarthritis). Curcumin has been found by the National Institute of Health to lower triglycerides (fat in your blood).

Ginger, is in the same family as Turmeric with similar properties and a powerful anti-inflammatory. Used to ease joint pain, promote detoxification, help stomach ailments, aid digestion, fight nausea, and act as an anti-microbial, Ginger also contains minerals like potassium, manganese, copper, and magnesium. The lipids prostaglandins are a hormone like substance that carries out numerous functions in our body. One function important for this particular conversation is that they are created on the site of an injury or among an illness and will control inflammation. However, if they are continuously produced they will create unwanted inflammation. Interestingly, ginger can inhibit the formation of prostaglandins thereby reducing inflammation and pain associated with it.

Blueberries are an antioxidant dynamo since they are high in phytonutrients that reduce inflammation. Blueberries actually help stimulate your body to heal itself and have antibacterial properties. In addition, blueberries help fight against cancer, dementia, diabetes, Alzheimer’s, and low cholesterol. Also low on the glycemic index, blueberries have a smaller impact on your blood sugar levels compared to other fruits. In fact, studies have shown that blueberries actually help regulate your blood sugar levels overtime. Other studies show that organic blueberries have higher levels of antioxidants and lack pesticides; unfortunately, non-organic blueberries are heavily sprayed with pesticides.

Kale/Bok Choy/Spinach, Swiss chard, other leafy greens (also non leafy greens, kelp and seaweed all have high anti-inflammatory properties due to their content of beta carotene, vitamin A, and other nutrients. They also are involved in a myriad of other health benefits such as, bone strength, eye health, fat loss, reducing the risk of cancer, and heart disease. Bok Choy also contains Omega-3’s.

Sweet Potatoes are healthy carbohydrates high in vitamins and minerals. Sweet potatoes contain beta carotene, vitamin B5 and B6, thiamin, vitamin C, vitamin A, and vitamin E. Vitamin A, another potent antioxidant, is linked to anti-aging, cancer prevention, blood clot prevention, and promotes good eye health. Vitamin B6 helps breakdown homocysteine, which contributes to the hardening of blood vessels and arteries. Furthermore, sweet potatoes can assist in lowering blood pressure, aid in blood sugar regulation, and have antibacterial and antifungal properties.

Lastly, the pigment anthocyanin in sweet potatoes is an antioxidant that helps reduce inflammation in the brain and nerve tissues.

Garlic was used medicinally for centuries and this super food was used as penicillin in WWI and WWII. It was part of the food ration for Russian soldiers in WWII (nicknamed “Russian penicillin”). It is a powerful antibiotic; I personally use Allicin garlic pills when I am sick. Allicin is the organic compound in garlic that gives it odor. The high sulfur content in garlic aids in preventing the triggering of inflammatory enzymes in your body. Garlic has been proven to kill 23 types of bacteria such as E. coli and salmonella. Garlic can prevent blood clots in the arteries by lowering cholesterol and blood pressure. It’s a super immune booster, regulates blood sugar levels (especially for diabetics), helps regulate the formation of fat cells (helps you lose weight), and the allyl sulphides in garlic help fight against cancer cells.

Shiitake mushrooms like garlic, can inhibit activation of inflammatory enzymes thus making them a great source for anti-inflammatory benefits. Eritadenine, a substance found in Shiitake mushrooms encourages our body’s tissue to absorb cholesterol, therefore lowering the levels in our blood. There is compelling research that shows these antioxidant powerhouse mushrooms protect us against cardiovascular disease, fight cancer, and also have antiviral effects. New studies have shown that they help protect against disease like rheumatoid arthritis.

A few other notable mentions are green tea, cinnamon, cayenne, chili peppers, rosemary, and cloves. Most of the foods detailed in this blog are antioxidants, which are very important in our diet. They stabilize free radicals that are produced as a by-product of digestion. Free radicals damage our cellular systems and membranes. Antioxidants fight cancer, aging, and many other diseases.

What foods should you avoid? You should be avoiding trans fatty acids that are found in commercial baked goods, fast foods, margarine, hydrogenated oils, and processed vegetable oils (corn, peanut, soy, safflower, sunflower). Avoid fried foods, as high temperatures will oxidize most oils, creating free radicals. Foods that trigger inflammation contain refined sugar, processed fructose, and high fructose corn syrup. However, coconut oil can be heated to high temperatures without oxidation.

Avoid high inflammatory omega-6 fatty acids that are found in the saturated fat of non-grass fed animals. These animals are fed genetically modified corn, grains, antibiotics and hormones.

Dairy products, like commercially produced meats, are full of the same harmful ingredients listed above. Recent studies have also shown that more than half the world’s population cannot digest milk. However, if you do choose to eat dairy products, buy organic grass-fed, antibiotic free, hormone free, and pesticide free.

Sugar, the white devil, is highly inflammatory and found in almost everything. Typical foods and drink high in sugar are soft drinks, packaged foods, and sweetened juices. Keep in mind that sugar goes by many names: corn syrup, dextrose, fructose, maltose, sorghum syrup, and sucrose. Furthermore, you should avoid the synthetic sweeteners NutraSweet, Splenda, saccharin, aspartame, etc. My next blog will be about the dangers of sugar, so I won’t go into specific details now.

Wheat and other gluten-containing grains are highly acid-forming and inflammatory to the body. Unfortunately, modern day wheat isn’t processed the way it was originally. Wheat is genetically modified and toxically sprayed because of this it has been linked to many diseases. I recommend the book “Wheat Belly” by William Davis, MD for a more in-depth explanation of wheat and its effects.

Table salt isn’t necessarily bad but it is missing trace minerals and the amounts found in packaged foods are too high. High levels of sodium negatively effect inflammation and oxidative stress in our bodies. Look for foods low in sodium and when cooking at home choose sea salts instead.

Don’t shoot the messenger, but alcohol is on this list. The most obvious reason is the high sugar content. It compromises your immune system, hinders muscle growth, and destroys your liver. Alcohol also may cause heart disease, cancer, and is related to countless other health issues.

In conclusion, this is meant to be a guideline on how to start eating healthier. You should always opt for homemade, local and/or organic when possible. I understand that busy lives and budgets make it difficult to make the right choices but aren’t you worth it? At the very least, put some thought into it before you open your mouth and swallow. Happy eating!

Check out this recipe idea to increase the anti-inflammatory foods you are eating:

Indian spice rub


6 Tablespoons curry powder

3 Tablespoons coarse sea salt

4 teaspoons crushed red pepper

1 Tablespoon ground cumin

1 Tablespoon ground coriander

1 Tablespoon dried mint

2 teaspoon turmeric

2 teaspoon ground ginger

Mix all ingredients in a small bowl (use fork to mix) save in a glass jar.

How to use:

Spread olive oil on meats and fish; dust well or to taste with Indian spice rub and grill.

I use on pork chops, chicken, salmon, and swordfish but feel free to use on your choice of meats and fish. Keeps juices in with nice exterior and lots of flavor, full of anti-inflammatory properties.

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15.3 Recap.

By Kevin Ostrander

Now that 15.3 is in the books and I’ve had a few days of extremely sore quads to ponder over it, here goes the recap. What a weekend it was! The community at large was torn on whether they loved or hated 15.3. I personally was a huge fan. When Dave Castro first made the announcement last Thursday, everyone knew that this workout would be the one to separate the participants from the CF Games competitors. For myself and at least 90% of the CrossFit Open athletes, this announcement was not a welcomed one. You know its coming, you try to prepare yourself for it, but you’re never really ready to hear it. But it is what it is, and we all suffer in solidarity to get through it, ultimately that’s what CrossFit is all about – discomfort. The Rx (as prescribed, or as written) workout included muscle-ups, a tough movement that not every athlete can do. The scaled version completely eliminated this movement and didn’t even provide a scaled substitute, which had a lot of people talking. Some said that 15.3 Rx was too hard but complained that 15.3 scaled was too easy. It’s the first time we’ve seen muscle-ups as the first movement in a WOD, and I guarantee it led to many people getting their first muscle up. In fact, CrossFit took the time to run some numbers and it’s pretty impressive (I believe more than 10,000 from 2014 participants).

If you ask me, I believe that this workout was the essence of what the CrossFit Open is all about. LGCF had a couple people get muscle-ups for the first time because of this WOD (most notably Rick Portuese, who attempted to get his 1st on Friday, after 15.3 was released, and managed to record 7 in the WOD). We also had some people get far more than they thought possible (most notably Mike and Keenan had 21, Jeremy Huelsing had 14, Nic Hiller had 14, Anders Mattson had 13, Fred Jaeger had 8, Colin Obrien had 7, Christian Burlingame had 7, and I even got a few myself). For all the people that were mad about muscle-ups being first, I’m pretty sure a lot more people will be getting their first muscle-up in the coming months than after open’s past.

Unable to do a muscle-up? No worries. The scaled version omitted them. Plus the format really lent itself to moving, moving, moving the whole time. A lot of our athletes got 500+ reps by circulating through the rounds as fast as they could. As has been the case with all the workouts this year, our members did very well (most notably Coach Val with more than 800 reps, Coach Emily, Amanda Mullis, Jessica Podres, Kirsten Lunder, Chris Music, Jane Hicks, KO, Coach Lisa, Katy Cook just to name a few had more than 700 reps).

Well, LGCF, it’s been a wild ride so far, chock full of sweat, blood, chalk, tears, and camaraderie. And we’ve got two more weeks of Open workouts, wacky antics, and sheer adrenaline ahead of us. I encourage you to join in on the final Thursday night to find out what Dave Castro has planned for everyone in 15.5. Besides, WOD announcements are way more fun when you can join in with the groans, comments, and excitement of our members on Facebook and mass text messages strategizing how you’ll tackle it with the people who understand what the heck you’re even talking about!

As always, I look forward to organizing a great final two weekends of the 2015 CrossFit Open for an awesome group of LGCFers! Have fun, go hard!


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15.2 Recap and looking ahead

By Kevin Ostrander

Ok LGCF, 15.2 is in the books and a bit of reality has begun to set in. Before I get to far into reviewing 15.2, I think it might be a good idea to revisit exactly what the CrossFit Open is all about. The Open, as we now know it, began in 2011. The growth of CrossFit saw the Games go from 2007, where literally anyone who wanted to compete in the CrossFit Games could simply sign up and compete, to 2011, where an online qualifier allowed sixty individuals and thirty teams to advance to their respective regional competitions. The continued growth of CrossFit as a sport, has exploded exponentially. In 2011, when the concept of the CrossFit Games Open was first introduced, approximately 26,000 people signed up to participate. The following year, that number nearly tripled, and this year, those numbers have exceeded 270,000 people.

It is important to remember exactly why you are doing the CrossFit Open and what the Open is intended for. The Open is a qualifying round for the CrossFit Games.

If you want to have a true competition, then a minimum set of standards must be established that every serious competitor needs to be able to perform and post. You must be proficient at muscle ups, double unders, you must be able to clean 145/225#, be proficient at rope climbs, chest to bar pull-ups, etc. The good news is, in my opinion, CrossFit HQ got it right this year, by creating a scaled division, which allows all CrossFitters to participate. Athletes in the CrossFit Open now have the ability to declare themselves as a competitor or participant. If you declare competitor, then you will be expected to perform the workouts as prescribed. If you are a participant, then you can participate in any or all the workouts via the scaled option.

This scaled option allows a lot of people to do exactly what they are doing now, which is participate. Anyone can simply scale as needed and still be a part of Game Day at our box. People can still compare their scores to the rest of the world. For HQ, it allows them to serve up some real workouts, and not the one-size fits all cardio-heavy repeats. It will allow them to move away from the five or six workouts that they have been programming in the Open for the past four years and demand something tougher and much more games-like.

Now on to the 15.2 recap. As I mentioned in my last blog, I was not to happy to have a 14.2 repeat for 15.2, but when all was said and done some truly amazing results came for our LGCF community.   There are about 15 (give or take) athletes, who competed last year and had the opportunity to see if they had made any improvements over last year. In an overwhelming number, most of you absolutely killed your previous year’s rep count.   This is a great testament to the strength, development, hard work, and dedication to the programing. You do not get stronger without doing the work.   We had a large number of you, who did the workout for the first time, both RX and scaled, all of whom had great results. I was very proud of all of you once again, for coming together as the LGCF community rooting each other on and putting up some impressive numbers. We had great numbers posted by some of our Teen division. Sally continues to log impressive numbers for the masters division and the rest of you all had the chance to experience a very challenging workout to say the least. My highlight of the week was watching Nic Hiller crush 15.3 and get well into the third round (it had to be because he ripped his shit off mid workout).

I would like to bring up a couple of things that did bother me a little bit this past week. I did hear some questions around judging and standards. I also heard some comments about score and standings. I realize that a competition can be stressful and at times it may be easier to look at others or outside elements to find faults. At the end of the day, each of us are responsible for our own emotions. Each of us has to look in the mirror and know if we were honest with our efforts and if we did the right thing. I am not here to pass judgment on any of you. My job is to organize a fun and safe event that allows you to see exactly what your fitness level is. You should identify your weaknesses and work hard to overcome them over the course of your training here at LGCF. Most importantly you are not competing against each other you are competing against yourselves.

Moving on to 15.3, we have another reality check on your fitness level and skills you have in the bag. Many of you are disappointed in seeing the dreaded muscle up as the beginning element of the RX workout. To this point, I brought up earlier, CrossFit HQ has changed the playing field when it comes to the Open. With the scaled option available to the athletes, the workouts have clearly gotten much harder than years past. It’s important to understand the there is no reason to be discouraged by the scaled option and to be completely honest and 14 AMRAP of metabolic conditioning will now be a walk in the park. Continue to support each other through this journey of the 2015 CrossFit Open. Remember what we are here for and give it the best you have. LGCF community is an incredibly strong group of people and your scores validate that!


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CrossFit Open 15.1/1a Recap

By Kevin Ostrander

Now that 15.1/1a is behind us and we move on to 15.2, I wanted to take a moment to recap what I witnessed and provide some highlights. First and foremost, I want to mention that it was an incredible experience for me to watch our community absolutely crush 15.1/1a. Not only do we have a total of 50 members participating, but I watched firsthand how we all came together to support one another throughout the weekend. I felt proud to be part of the group and the energy all week was electric. I hope each of you had a positive experience and got to know some members that you may not have meet before. As many of you witnessed, there were a lot of personal records broken in 15.1a. Actually, too many to even mention names. The work by each of you was outstanding and what a confidence booster to do so well. My particular favorite highlight of 15.1/1a was from one of the girls from the Mighty (and clean) 6:30pm class. All of you are first time CrossFit Open participants, so all of you needed were some subtle nudges to sign up and all of you made me so proud!

I told Dirk Saturday morning that watching all of you do so well with 15.1/1a and the excitement that was coming from each of you left me nothing short of emotional. If you may not know already, I am not very big on emotions, but last Friday night at Lake George CrossFit was the most excitement I have ever felt in our box.

Now onward to 15.2 and it is no secret, I was not very happy with the announcement of a repeat of 14.2. One can argue that this was probably the hardest of all 5 workouts last year and to see it repeated left me with a giant pit in my stomach. I know that some of you may be concerned about this workout and I completely appreciate it. However, I would like you to revisit my earlier blog and mention that when faced with events that you may or may not currently have in your wheelhouse, I believe you can still produce some pretty amazing results. I remember like yesterday my wife Lisa not having the ability to do an OHS going into 14.1 and out of sheer will she managed to pull off 7. Her goal was simple, she wanted to do only 1 and she would be happy with recording that score. She found a way to overcome her anxiety about the OHS and found the strength to get 1 rep. I bring this up again for one reason only: Yes the CrossFit Open is a competition, but it is a competition with yourself. Scores do not matter, they are only a number. Find a way to set realistic goals for yourself and find a way to get at least that one rep if possible, everything after that is a bonus. At the end of the day, the Open is about assessing your strengths and weaknesses and once identified, you then have something the rest of the year to work on.

Lastly, some quick advice Rx or scaled for 15.2, it will be difficult but don’t let it break your spirit. Make goals for this workout and do everything in you power to beat them. This is only one workout; there are still three more to go. CrossFit.com decided to test the community a little earlier than I would have liked, but I am confident that LGCF will rise to the challenge and give it your best effort.

Let’s build off of the great start we had last week and help each other get through this week’s challenge. I’m looking forward to helping each of you reach the goals you set for yourself.

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