Goals and habits in 2018
Goals can be extremely motivating.

Having a realistic, quantifiable target and time to complete by is useful in many instances.

These can be especially useful in fitness related endeavors at the gym...

  • Increase your power clean by 5% by March 31st

  • Complete your first pull up by April 15th.

  • Finish the Blue band standards by December 31st.

Other times, developing a habit that points you in a certain trajectory and settling in for an extended period of time yields great outcomes.

"We Make Our Habits. Then Our Habits Make Us."

With this strategy, after a set amount of time you can reflect back on the habit to analyze how much (if any) benefit it is adding to your day and adjust accordingly.

For me, the habit approach can keep me flexible and objective in assessing whether things are working for me. I’m held accountable to either adopt the habit for the long-term if it is improving my life or drop it immediately if not.

It’s all about the journey, right?

Moral of the story...

Understand what you are trying to accomplish and develop your approach accordingly.
Free Range 2017 in Review
As we usher in a new year, it’s always fun to reflect on our past year.

We have all spent countless hours pushing through tough physical work and regularly exploring the margins of our comfort zones in the name of fitness.

It’s hard to fully quantify these efforts, but it surely has ripple effects in the rest of our lives and the lives of those around us.

For us here at Free Range, we are continually grateful for the collective hard-working spirit and eagerness to learn our community brings to the gym every day.

Here’s to a healthy and fulfilling 2018!

Happy New Year!

Crossfit Games Open Workout 17.5
Check out the rest of Matthew Wegner's Album

Hiking Hidden Valley trail at South Mountain
April Hike
Memorial Day Murph!
Haley, Ben and Sonia volunteered at the Crossfit games regionals
Soaking up some rays
Free Range Summer Slam In House Competition
Check out the rest of Matthew Wegner's album

Free Range hike to the Wave Cave
Antonio hiking at 17,770 ft. in Nepal!
Nate & Brianna tied the knot!
Free Range Halloween WOD
Jason & Kelly repping Free Range in Oakland
Tony knocking out one leg of a Spartan Race trifecta!
Sonia & Zach are next to the altar!
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FR Thanksgiving Celebration
Fr Thanksgiving
Antonio shoutout from the White House
Crossfit Flagstaff's AC^2
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Check out the rest of Matthew Wegner's album

12 Days of Crossfit!
If you win the morning, you win the day
Throughout the years I have subscribed to numerous breakfast rituals.

Some of them include…

* Cooking a full bacon and egg breakfast daily.
* 100% pre-prepped breakfasts for easy reheat (and transport).
* Skipping breakfast all together and fasting until lunch.
* Many iterations in between…

And, while there’s no one size solution for everyone, some forethought about how to start your day is essential for kicking ass throughout the rest of your day.

Here are a few resources that I played around with this year to inspire your morning in 2018.

But first, coffee.

(Image credit: Leela Cyd from thekitchn)

Seeing as the average American lifespan is 78.74 years and considering most folks don’t start drinking coffee until they are into their 20s (or later), that only leaves us with ~21,000 mornings to make coffee. With so few days to enjoy the Nectar of the Gods, we must take every opportunity to ensure quality! 😉

Breakfast egg loaf

I usually use this recipe as a cleanup to left-overs we cooked earlier in the week. Some vegetable combos I have used: onions & red bell peppers, butternut squats & spinach, green bell peppers & red onions with black olives…

The formula is simple:
1. Eggs (~2-4 per day)
2. Vegetables (1-3 of your choice)
3. Meat (beef, bacon, chicken, pork)
4. Whip everything together and bake at 375 for 30-40 minutes.

We have tried this concept in muffin pans, casserole dishes, and cast iron skillets, but the best by far has been non-stick bread loaf pans.

Mastering fried eggs

(Image credit: J. Kenji López-Alt. from Serious Eats)

On a recent trip to visit my sister out in San Francisco I was flipping through some of her cookbooks and found an interesting book by an author with an equally interesting name: J. Kenji López-Alt. The chapter mentioned something about mastering the art of the fried egg and I was hooked.

I love fried eggs, and I feel like sometimes the fate of the entire day rests on the quality of that fry! 😃 This method is LEGIT and will add some goodness to your weekend breakfast routine!

Banana pancakes

Ah, the beloved banana pancake.

Originally inspired by Matthew Wegner, this has become a go-to recipe for breakfasts, snacks, and post-WOD refueling.

1. 1 ripe banana
2. 4 eggs
3. 1 tbsp coconut oil
4. 1/2 tsp cinnamon
5. Pinch of sea salt

* Combine banana, eggs, cinnamon and sea salt in a blender.
* Heat coconut oil over medium heat.
* Pour “batter” on to the hot frying pan.
* Flip when the eggs have set and the pancake is golden on the bottom.
* Enjoy!

There you have it!

As stated above, there is no single “recipe” for success with your morning food choices. The most important thing you can do is develop a habit that works with YOUR lifestyle.

Consider giving each of these a shot for a week or two and see how you feel.
Free Range takes over AC^2 2017
For the 7th year running, Free Range attended Crossfit Flagstaff’s annual affiliate competition AC^2.

This year, we took 20 athletes.

Huge shout out to the five first-time competitors - you guys rocked it and we hope you learned a lot and had some fun along the way!

It was impressive to witness all the repeat competitors set specific goals for the competition based on last year and rise to the challenge. There were lots of weightlifting PRs (many for multiple reps), and tons of improvement on bodyweight movements.

Congratulations to Chuck G. who not only made it to the finals for the top 6 scaled men, but absolutely dominated the final WOD taking a 1st place event finish.

To commemorate years past, CrossFit Flagstaff opted to repeat workouts from past AC^2 competitions.

Check out their online leaderboard for all the scores

Here was what competitors braved throughout the day:

WOD 1Rhiannon
10 Minute AMRAP:
• 8 CTB Pull-ups
• 6 Box Jumps
• 4 Snatches

WOD 2 - Lauriel
For Time:
• 23 Deadlifts
• 23 HSPU
• 23 Back Squats
• 23 Burpees
• 23 Ground to Overhead

5:00 Max Rep Hang Cluster
RX - 2k Row / Scaled - 1k Row

Finals WOD
4 Minutes: Atlas stone ground to shoulder at any weight for total tonnage
*On minutes 2,3 & 4 Rx must scale the flying pull-up bar twice & scaled once before continuing with the stone*

See more competitor pictures here!
Delicata squash pie
First off, what is delicata squash? You can grab them at Trader Joe’s!

This Thanksgiving, I essentially made the equivalent of a pumpkin pie, with this tastier, slightly sweeter delicata squash. SO GOOD! Plus, the recipe is pretty darn paleo without loads of sugar that usually go along with pie.

To start, I made a crust, using this recipe from The Coconut Mama:
Coconut Flour Pie Crust

Then I made a “custard” filling - which is essentially the pie. I used this recipe and subbed in delicata squash for the acorn squash.

I had to bake it a bit longer than what the recipe called for but just check with a toothpick at 5-minute intervals toward the end of the bake.

Let me know if you try it!

Free Range Thanksgiving 2017
We have something special here at Free Range.

Our combination of like-minded, unique individuals all pursuing greater health and fitness as a group is a potent recipe for growth.

This place is a result of countless contributions and a daily commitment to cultivating a simple set of habits: show up, stay humble, and push yourself.

The beauty of a strong community like ours is that as our member base grows by one, the quality of the community grows exponentially. 

Through patience, trust and hard work, many lives are being transformed, many ideas are being shared, and many friendships forged (with a few marriages to boot!).

I wanted to take a moment to express my thanks to you all for being part of this journey.

Thank you for your trust, for your open mind, for your humility, and for your hard work. You make Free Range what it is.

Here’s to continuing to push ourselves and each other and to the countless connections that result along the way.

View all of the pics from the BBQ
Veteran’s Day 2017
As Americans, we have a lot to be thankful for.

It can be easy to forget just how much sacrifice and selflessness is required to uphold the liberties we hold dear.

Let's take time today (and every day) to reflect how lucky we are and to express thanks for those who have served in our Armed Forces to protect all that makes America America.

Happy Veteran’s Day.

The most important thing I can do TODAY
Much has been written about harnessing your focus to improve results.

In business, in relationships, for personal development, with hobbies, etc.

Rather than dilute our efforts by “improving” everything simultaneously, make the decision to direct the largest percentage of our energy possible to what we have deemed as the MOST important.

Easier said than done.

To focus on something, we must also decide NOT to focus on something else.

Cultivating this habit is the core concept of our new Competitors class.

Each day we begin by identifying our biggest opportunity for improvement in the WOD.

We spend the remainder of the class aggressively pursuing improvement in that specific element.

Perhaps equally as important, we deliberately chose NOT to pursue growth in other elements of the workout.

Join us on Saturdays at 8:45am to challenge your body and your perspective. ;-)

Can you make the disciplined pursuit of less a habit outside the gym?

Source: "Essentialism" by Greg McLeown
Summer Slam 2017 Recap
The 2017 Summer Slam partner competition saw a great turn out here at Free Range. Opting out of the standard scaled and RX divisions, we utilized our Free Range Band System to allow for partnerships of all skill and experience levels. This format encouraged tons of friendly competition and we loved it.

Check out some stats on what our competitors took on:

• We had 23 total teams.
• Over 1/3 of the competitors were first-timers.
• Over 5000 squat repetitions were performed.
• 48,702 meters were rowed on Event 7.
• At the end of the day we $600 raised for the American Cancer Society.


See more competitor pictures here!
Do you want to hit more PRs?
Join us Saturday’s at 9am for our new competitor’s class.


What to expect:
-Increased volume, strong competitive spirit, and exploration of mental tactics.
-Athletes should plan to attend BOTH 9AM & 10AM workouts.
-Bring a snack or shake to fuel you between sessions.
-The first 2 weeks will focus around the Crossfit team series.

Come in with high energy, ready to complete some serious mental and physical challenges!

Following the team series, we will continue the competitor’s class for athletes at any level.

Competing is just another way to set a date or place on testing some way to improve. It doesn’t mean becoming a competitive athlete.

Competition can be a means, rather than an end in and of itself.
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