Wow, the 2017 CrossFit Open is dunzo! If you are like me you, you felt all of the following over the last 5 weeks: excited, anxious, surprised, empowered, driven, nervous, and most of all INSPIRED. YOU did it – and you can do anything you put your mind to! So what’s next? The fun part about training is that there is ALWAYS something to train for and here’s what’s coming up for the BluCru: Murph Training Plan – April 10th – May 20th (Murph) Murph is a Hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout consists of 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. Because of the volume required to complete this workout, Bluprint athletes who want to participate in Murph solo or in teams of 2-3 will be required to follow a protocol...Read more

Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during METCONs? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! In the gym setting, there are infinite amount of skills to learn and master. Depending on your goals, these may fall into the Gymnastics, Olympic Lifting, or the Strength category. Skill sessions at Bluprint Fitness are 30-minute 1-on-1 personalized skill practices. Coaches individualize progressions to help you reach your skill goals in smart and proven way. Check out some of the most common practiced skills below. Gymnastics Pull-Up Variations Toes-2-Bar Handstand Walk Handstand Push-Ups Muscle Up Variations Push-Ups Olympic Lifts Snatch Variations Clean & Jerk Variations Oly Accessories Strength Squat Variations (Back, OH, Front, Box, etc.) Deadlift Variations (Traditional, Sumo,...Read more

Top 10 Takeaways Janelle and I had the chance to jump over to South Loop Strength & Conditioning this past weekend and attend Freestyle Weightlifting – a seminar put on by two amazing minds in the fitness industry – Carl Paoli and Diane Fu. Quick background on the two: Carl Paoli: If you’ve ever watched a video in an effort to get better at a gymnastics movement, chances are you’ve watched a few of Carl’s videos from gymnasticswod.com. Carl’s most recent movement – Freestyle Connection – “is dedicated to teaching and mastering human movement and performance.” Diane Fu: Diane has been in the fitness industry since 1998 (that’s almost 20 years) and found her love for Olympic-style weightlifting after joining forces with Dr. Kelly Starrett at San Francisco CrossFit. Diane is also the head coach of the FuBarbell Club – “who’s mission is to spread the good word of Olympic-style weightlifting.” There was...Read more

Alright BluCru we are going to try something a little different this year when it comes to setting our goals. I know we are guilty of setting ALL the best goals with no action plan in sight. I am AWESOME at this. Take my Ring Muscle-Up goal from last year…I wrote that B down on the GOALZ Board with swag and had literally no plan of attack to actually get it done. When I was erasing the board to start fresh I felt defeated…I set that goal and didn’t do enough in an entire year to reach it. So here’s the deal. We are going to start with 3 Goals: Gym Frequency, Skill, and Strength Commitments. #1 Gym Frequency Commitment This can be a weekly goal or a monthly goal based on if you have a crazy travel schedule. So maybe you are a solid 2xweeker and want to up the ante...Read more

5 Reasons To Join A CrossFit Gym in 2017 If you are like most outsiders looking in, you are scared of CrossFit. You believe you can’t do it OR you have to get in shape before you start. Now ask yourself: “Am I where I want to be with my strength, appearance, endurance, speed, etc.?” If the answer to this question is yes and you know all there is to know about reaching goals – you can stop reading now. If the answer is no AND you aspire to get better at the above, surprise yourself by doing epic things, and like to save money, we encourage you to read on! 1. Save Money: What if I told you that joining a gym will save you THOUSAND$ of dollars each year? This is true in so many ways – from decreasing current/future medical cost to saving money immediately due to living...Read more