Intramural Open 2018


The CrossFit Open is a worldwide CrossFit competition. We do it every year. It’s fun.

We have hosted the CrossFit Open since we opened in 2013. In 2015 the Intramural Open was born, combining the worldwide competition that is the CrossFit Open with the community that is CrossFit Proficient. That year, over 20 members of the Proficient community tried their hand at CrossFit “competition” in both the Rx and the new SCALED division. It has grown every year since.

Our goals at Proficient: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Just watching your teammates GO is inspiring.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

In 2018, through the Open, we’re going to have three intramural teams competing. And you’re going to be on one of them.

The Three Intramural teams don’t have names yet. But their Captains will be chosen this week.


Registration for the Open can be done at, and choose CrossFit Proficient as your Affiliate.


Some of you will be ‘drafted’ onto an Intramural team, as we want to ensure even distribution of our most competitive athletes.

That’s where you come in. You’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!


+1 Point – Attendance: every member of a team that completes an Open workout at Proficient each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at Proficient for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.

+5 Points (bonus) – 6th workout: see below.


In 2018, athletes competing in the Open will have only four days to complete each workout but we will be hosting heats throughout each Saturday morning of the 5 weeks of competition. The Open will have five workouts; we have a BONUS tournament planned, which will take place the Saturday following the CrossFit Open.

As usual, you can be tested at any CrossFit Group time on the 5 Saturday’s during the Open. You’ll need a 10 session pass or current membership. The sixth event will be a freebie for anyone registered on any Intramural team.


The top team will also earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Register online at the CrossFit Games site, and let’s start this party!

Train for Life, Not the Leaderboard

If you are new to the box or have been around for a while you will know about Wodify and its leaderboard function. Each day, the WOD is posted and the app allows members to enter their scores and be ranked on the CrossFit Proficient leaderboard. For some, it becomes a fun challenge. Personally, I’m competitive as hell, so it’s in my nature to browse to see what other numbers are looking like. But no, I don’t do it because I “need” to be on the top. Quite the contrary. For me as an athlete, I like having people to chase. It keeps me pushing, it keeps me working hard, it holds me accountable to working towards my personal goals and on my weaknesses. For instance, Daniel Jackiw is a phenomenal athlete. I love seeing his scores, many of times which are higher on the leaderboard than mine, and feeling inspired and motivated to keep getting better.

I want you to take a step back for a moment and think about why you started CrossFit in the first place.

HOWEVER, I know that for others, the idea of ranking themselves amongst a sea of others – some of whom may be older, younger, more experienced, etc – may seem daunting. And that’s totally understandable! But I want you to take a step back for a moment and think about why you started CrossFit in the first place. I imagine for most of you, you set a goal for yourself to get stronger, leaner, faster, or just healthier in general. So, the big question is: how are you tracking that progress and holding yourself accountable while trying to achieve some of those goals?

The Wodify app can be an invaluable resource on your fitness journey, but recognizing that you are not training to be the top of the CrossFit Proficient leaderboard, can help take some of the pressure off! You are training to become a stronger version of you. Someone who can move heavy furniture, carry your kids/grandkids, make a single trip from the car to your kitchen with 6 full groceries bags on your arms (we all do that, right?!). You are training to become resilient. You are training to become more mobile so that you can actually MOVE when you’re 80, 90, 100+ years old.

The big question is: how are you tracking that progress and holding yourself accountable while trying to achieve some of those goals?

Tracking your workouts is just such a great way to keep tabs on your body, your health and those goals you have set out for yourself. It helps you see and celebrate your amazing accomplishments, and it allows you to review areas that still may be weaknesses for you to improve on. Stop worrying about the other people on the leaderboard and remember that you’re tracking this for YOU. If anything, find someone (even secretly) who may be close to you regularly, and use them as a fun push.

Keep training hard and crushing goals.

See you in the box.

What Will You “Look” Like on July 14?

Just for a minute consider something…

Consider who you want to be on July 14th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on July 14th?

That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here:  For eight weeks, starting on May 20th and ending on July 14th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on July 14th.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video:

To join my team:

Our Team’s name: CrossFit Proficient

Why Your Kids Should Join Our Proficient Kids Program


How our program benefits: Kids and Teens


Kids and teens are not getting as much physical activity at school as they used to, which can contribute to trouble focusing on academics and poor retention of that schoolwork. There is growing body of evidence which suggests that following rigorous exercise, focus, understanding and retention of academic subjects increase. This is why it is strongly recommended that immediately after kids or teens class is done, they do some homework for 20-30 minutes.


Kids and teens can become so specialised in a certain sport, at such an early age, that some general fitness becomes necessary for building overall athleticism and improving injury prevention. Kids and teens who are not interested in traditional sports can also become too specialised in one domain by choosing to only run, bike, etc. And if they don’t play sports, they face an additional problem: inactivity. Attending just 2 classes a week can have a huge impact on a kid’s or teen’s fitness and athleticism, whether they play sports or not.


Squats, sit-ups, jump rope, pushups, deadlifts, pull-ups. Imagine how skills like these can change a life. Families have told us about their kid crossing the monkey bars for the first time, and their teen crushing it at the mountain climbing gym because of their increase in strength. The impact own program can have on your child is crazy awesome.


Proficient Kids helps develop assertiveness, a positive attitude toward challenges, self-confidence, resilience, responsibility and teamwork. Classes also give kids and teens a sense of accomplishment in an environment of community and accountability.

How our program benefits: Parents


The average parent’s nightly routine is centered around preparing dinner, getting their kids to do their homework, and then enjoying a little relaxation. The stressful nights are the ones when you cannot get your kid or teen to focus on their schoolwork. What should take 30 minutes turns into nearly 2 hours of nagging and frustration. We have witnessed first-hand how encouraging kids and teens to do homework or to study immediately after a fitness session can have a profound impact on a family’s nightly routine.

Post-workout study sessions are more efficient (kids work faster) and more effective (saving time in the evening routine). The kids get more free time when they get home, which is really what they care about!

We run a simultaneous class on Wednedsay’s for both Kids and Adults. This way the kids can get started on homework while the parents do some mobilizing or stretching. Which is better than nagging the kids to do homework when you arrive home.


Talking deadlifts over dinner with my kid? Yes please.

Every CrossFitter or fitness-loving parent wants to show their children that fitness is fun — it doesn’t have to be a chore. An added bonus is that you as a family get to share a new activity, and, as coaches, we love to hear families compare times and scores.

More Information about our program can be found here


Love to hate meal prep


On the only day off i have with my kids, it is the thing i hate the most. While looking out the window at the hubby digging away in the garden, on the dining table is a piece of paper with the day’s of the week scribbled down one side.

Not everything we do for our health and well-being is enjoyable. I love working out, I enjoy eating whole foods, and I even like meditating, but I don’t think I will ever get over my hatred for meal planning.

This doesn’t mean I’m going to stop.

Planning out the week’s meals is the foundation upon which our family’s healthy eating habits are built. Although I dislike it, I understand planning dinners is most important twenty minutes of my week.

My System for Easy Meal Planning
Since having kids and limited time I’ve whittled down the process to the essentials.

First, I take two pieces of paper from the pile of scrap paper next to my computer. This is where ill draft the weeks dinners before i put them on the whiteboard that lives on the fridge. Posting the week’s menu also helps avoid repeated “What’s for dinner?” questions from my 4 year old. Something about that question, especially when it’s asked at 3:00pm, sets my teeth on edge, so the list of the week’s meals avoids the entire unpleasant exchange.

The second piece of paper is my shopping list. As i plan all of the weeks meals ill look at last week to keep some variety although with 3 young kids the meals are very similar from week to week. Next, I look at the week’s schedule. If I see we’ll be home late because of work or kid’s activities, I’ll start looking for slow cooker recipes. Many slow cooker recipes can be assembled in twenty minutes or less, and result in a delicious, warm, ready-to-eat meal by the end of the day. All it takes is advance planning, which is where weekly meal planning enters the picture.

With one or two recipes in place, I start to build the week. If we’re having meat on Monday, I’ll plan chicken on Tuesday. Many times what I write down isn’t even a recipe at all. It could be “chicken and broccoli,” which means I’ll grill chicken with some lemon and olive oil and roast broccoli with olive oil, salt, and pepper.

I’m also not afraid of repeating meals or recipes week after week. Things naturally shift as the seasons change, so if we have the same slow cooker roast recipe three weeks in a row in winter, I know I’ll move to the BBQ as the weather gets warmer. We are all eating a home-cooked meal Sunday through Thursday, and that in itself is a such a victory. That’s as high as the bar needs to go for me.

While I often take out a pile of cookbooks to flip through for ideas, there may be a quicker way online but I haven’t yet found an online solution or an app that works for me. 

How to Prepare Your Shopping List
The hardest part about meal planning, for me, is deciding what to eat each night. There are infinite possibilities, and studies show too many choices can be paralyzing and cause anxiety. 

After I write down each meal, I write down the ingredients I need on the second piece of paper. This is the time to check if I have the spices I need, or to make sure I’m not almost out of olive oil. 

Next, I write down all the weekly essentials for the family’s breakfasts and lunches. These items repeat each week, so they are easy to remember. Its time to move on the next task for the week: grocery shopping. Which the hubby does at the start of the week.

Why This Is the Most Important 20 Minutes of Your Week
If I hate doing these tasks so much, why do I continue?

I continue because as much as I hate meal planning, I love having a week’s worth of meals planned out in advance. I love that on Wednesday at 6:30pm, instead of thinking with dread, “What am I going to make for dinner?” I consult my list and pull out the ingredients. I love the discipline the list inspires, which leads to a week’s worth of healthy eating for the entire family, every week.

My reward for a week’s worth of planning and cooking comes on Friday. Usually, at that point, I will have accumulated a hodge-podge of leftovers. Saturday night the kitchen is closed, unless we’re having a dinner party, but between a long work week and running around with the kids this rarely happens. So its usually the night for a treat.

If dinners are a nightly source of stress for you, get out a piece of paper, a few cookbooks, and start meal planning!

– Kim Humphrys

Mobility or lack of!

You hear your coaches harping on about it all the time. It’s something that you won’t be devoting enough time to, or you are spending a ridiculous amount of time  into it but aren’t seeing lasting results.
For most people, you will only jump on the mobilisation wagon if. A: Shoulder/Hip/Calf etc is hurting and you are looking to temporarily ease the pain by rolling it out. or B: you’re at the gym 5 minutes early so you decide to lay on the foam roller in a random stretch you saw someone else doing several weeks before. Let’s have a look at what you should actually be doing!
What is Mobility?
  • Flexibility – A joints passive range of motion
  • Isolated Strength – your ability to move a joint through a range of motion in isolation or integration
  • Integrated Strength – The ability to move multiple joints through a full range of motion actively and synergistically.
Put all 3 of these together and this is your mobility.
An example of Flexibility is when a gymnast completely relaxes, he or she can slide into a full split – It’s passive. In the case of Isolated or Integrated Strength, when that same gymnast jumps into the air and do the splits by pulling themselves into that position – It’s active.
So let’s get back to why you should be smarter with your time and be as dedicated with your mobility as you are with your other training and skill work.

It’s the foundation to everything that we do. We all know that! If you struggle to keep posture during an air squat, how can you possibly expect to get the full effect of heavy back or front squats? With tight thoracic or shoulders how are you going to catch that heavy clean and jerk or snatch? All these movements are “sexy”, mobing isn’t. If you have technique limitations, i.e. you cannot put your body in the correct positions, it really doesn’t matter how strong you are. Once the technique is mastered, you will always have the potential to add strength. Poor flexibility will severely limit one’s ability to succeed in heavy lifts. Even worse, flexibility deficits may prevent any reasonable attempt to learn how to perform what are very skilled and technical movements or even cause injuries in the process.

One of the most important reasons is don’t forget that one of the things we train for and the reason we do CrossFit is longevity. If you move well chances are that you are less likely to be injured and you will be able to enjoy a healthy lifestyle. You will be able to be more active when for longer and can play with your kids when you are older. Maybe even your grandkids. Don’t lose sight of that just so you can squat heavy tomorrow.

So what is the solution?
Have a clear goal and plan the same as you would for everything else. You want to squat heavier so you might follow a well known strength program to get your squat numbers up. Why not do the same thing for your mobility issues – which would also get your numbers up by the way. If you have a plan then maybe you can avoid the endless cycle, being to have to mobe this or that just to get into a half decent position. Then post-workout you’re probably tighter than you were to begin with because now you’ve worked those muscles and just aggravated the problem. So make a plan to make a permanent change. Pick an area that needs to get sorted and hit it every day, smartly and with an end goal in mind.

How would you do that?

Quite simple: Testing and Re-testing. A simple example would be an air squat. Get a stack of plates and stick them under your butt between your feet and squat down. Hey, good job you didn’t butt wink, so remove a plate. Do it again. Still no butt wink? Awesome! Take away another, squat again and this time you feel it go (you can use a video if unsure) and that’s obviously your limit. Tackle some diligent squat therapy for a week and some specific mobility in the evening with your squat in mind and re-test. I’ll bet it makes a difference. This will in turn transfer to a lot of other movements and you just made yourself more awesome. Well done!
If you listened to the Barbell shrugged podcast with Roop Sihota (If you didn’t then you should!) then he also reminds us that it takes a long time to fix something that has been wrong for 10+ years. If you have been slouched over a desk at work for years without focusing on what you are doing to your body then you will need to put in more than 2 minutes per side to release that damage that you have done. Be prepared to put in the effort, it will definitely be worth it!

Just to Recap:

Look for lasting results rather than just rolling around aimlessly on your favourite lacrosse ball. Speak to a coach about getting a program designed specifically for you and follow it the same as you would a strength/skill program. Be dedicated and stick to it! This will make all your sexy lifts even sexier!
Reap the benefits of better healthy movements, longevity and get on board the Gain Train!


We’ve all seen someone on our Facebook or Instagram feed proudly display ripped, bloody hands with way too many filters and a caption like, “Guess I just want it that bad”

**cue the eyeroll*

Seriously…this exists. Search #rippedhands on Instagram.

#NoPainNoGain #RIPPED #Dedicated #RoadToRegionals #CrossFit #IWorkHarderThanYou 

People sometimes flash the pictures as badges of honour, I’ve posted some before (I was young and foolish). It used to be the “no pain, no gain” mentality of CrossFit. If you didn’t leave the gym bruised, bloody, or with something to complain/brag about to your co-workers… why the hell did you even workout that day?



Ever try to do pull ups the day after ripping your hands? Probably not. No matter how much of a hardass you think you are, that shit hurts… and it hurts A LOT.

Ever try doing barbell work the next day? I’m sure you have. I’m ALSO sure you have had to try and play it off to your coach and your workout buddies. “Nah.. it’s ain’t that bad” you say while smiling and gently wiping away a single tear down your cheek.

Ever try doing handstand work? Ring dips? Burpees? Carrying groceries? Shaking people’s hands? Helping your friends move? Picking up your kid?

Ripping your hands can make the rest of your life really, really, annoying. You essentially use your hands for everything… so let’s take care of them! Here are a few tips.

1. Shave/grind your calluses the night before your rest day


(And if you think rest days are for the #Lazy, re-evaluate your life.) Run your hands under some hot water until they get soft (or while you’re in the shower). Take a normal shaving razor or a pumice stone, and GO TO TOWN ON THOSE BAD BOYS. Not until you bleed or see the bone… but just until the dead skin is off, and you no longer have speed bumps before your fingers.

Why before your rest day? You want to give your hands some time to recover. If you’ve ever made the mistake of shaving your hands, and then doing high volume pull up work the next day… you know why.



Chalk is going to provide a LOT more friction between your skin and the bar. This is what gives people the false sense of “added grip strength” from the magic dust in the bucket. More friction = better possibility of tearing. Seriously… you don’t need that much chalk. Bring a small towel with you to wipe your hands off before sets, and you’ll be just as successful as you would have been with a kilo of chalk on your hands. 

3. Grip the bar ON your calluses… not under them.

When you grab the pull up bar, try to place the bar directly on your calluses. This will keep you from twisting around your calluses. The more and more and more you twist, the more likely you are to rip.

4. Know when to stop

Ever have that workout where you rip your hands on literally the LAST pull up of the set? Damn, that sucks. Can’t even really get mad at you for that one…. But have you ever ripped in the middle of a workout? I can get mad at you for that. You can FEEL when these rips are coming, people! I know you can! You start to feel the skin break in your hand. You develop small hot spots below your calluses. You’ll even see some of the dead skin fall off. HELLLLLOOOOOOOO!!!!!! Maybe you should cut your losses here, switch to strict pull ups or a different movement entirely, and save your hands for another day! Nobody will ever shame you for stopping a workout before your hands rip. RIPPING YOUR HANDS SUCKS. I would much rather you scale today’s workout and be able to workout the next day rather than you rip your hands to kingdom come and be out for a week. If somebody questions your decision to scale, you should question their life choices.

5. Protect your hands with gymnastics grips or Natural Grips



Buy some fancy grips. You can get JAW Pull-up Grips from the box, or you can buy some REALLY sweet grips made from tape from Natural Grips. They’re great products that really protect the palms of your hands, as well as your calluses. Definitely worth the investment.

So the next time someone throws their hashtag DEDICATED post with their bloody, grubby, paws on your feed, go ahead and send them this article.


Road to RX: How to Properly Scale Your Workouts


Scaling your workouts in CrossFit is the key to getting long-term, sustainable results. Our goal is to get you stronger, but it is also to keep you training with us for years to come. The proper scaling will ensure that you make progress without injury, and will eventually set you apart from other CrossFitters.

What is scaling and does it mean?

When we publish our workouts of the day, they are usually with a RX weight or movement. This is how the workout is designed to be completed. BUT, you’ll notice on some of the workouts, we also give you scaling options for beginner/intermediate/advanced skill levels. The point of this is that everything we do is a progression towards the next level, and everything is designed to “meet you where you are at”.

Why do we do this?

  • Match the purpose of a WOD – When the goal of a workout is to move fast and breathe heavy, you don’t want to be standing around struggling to lift up the bar (or yourself)…or vise versa, if the goal is to lift heavy, you don’t want to be done in half the time with half the weight
  • Develop strength – If your goal is to get stronger, sometimes adding weight (with good technique) is a great way to get some extra strength work in.
  • Get a better workout – The WOD’s are designed to give you different stimulus each day, and the optimal scaling allows you to get the best of each session.
  • Helps with recovery – Sometimes scaling down a workout (1/2 reps, or 1/2 weight) is a great way to do active recovery rather than sitting on your couch.
  • Helps when returning from illness or injury – Movement is always better than no movement, even if you’re moving in different areas. Prevent atrophy by coming in and training, even if you have to scale everything to avoid your hurt shoulder or knee, etc.
  • Improves skills – Working on your first pull up? Try ring rows, and make them progressively harder until you get that pull up.  You have to crawl before you can walk, and scaling gives you access to developing skills you may not have otherwise had.


How do I scale?

  • Ask yourself how you feel – Feeling good? Go for it, hit as hard as you can with good technique. Feeling beat up? Maybe take it easy that day or take the day off. Know the difference between soreness and pain, and do not work through pain.
  • Know what your goals are. What are you working towards? – If you are working on your pull up, muscle up, or power clean, place an emphasis on that aspect of the workout. Scale up that portion if you need to.
  • Understand the purpose of a WOD – Is this workout meant to leave you breathless? or are your legs supposed to feel this one?  Ask your coach if you are unsure, and it will tell you how to scale the workout.
  • Try it out: try the weight, movement, and see how it feels – Don’t wait until we say 3..2..1 GO! before you try the weight.  Do a few reps of the weight or movement to see how it’s feeling (it will be different every day), and adjust your scaling accordingly.

What If?

  • I’m injured? – Change the movement to something you can do, moving is better than not moving
  • I’m not strong enough to do that yet? – Do a scaled version of the movement (ring rows for pull ups, etc)
  • Everyone else is doing something different – You’re here for your fitness, not anyone else’s
  • I still don’t know, not sure, is that enough? – Less talking, more moving, just try it and see how it goes, you can always change your mind later

When I started CrossFit (and when most people start), I scaled everything. You need to make it as easy as possible for you to be successful, and build on that every day until you reach your goal of doing the workouts as Rx’d.

Good luck, and happy scaling!

Additional Reading

Exposing your GOAT? Working on Weaknesses

“GOAT – A movement one has weakness with”
The Open, the shining light that exposes all of your weaknesses. Yes we all have weaknesses. There are things that we’re good at, and there’s things that we suck at. And whether we like it or not when, every time we attend a CrossFit class, we’re alway biased to movements we;re good at. This can affect how well rounded we are, especially if we always skip days that involve our weaknesses, like long distance running…
It can sometimes be hard to know where to start, or how and when to work on your weaknesses, especially as you look over your ever increasing list of things you want/need to work on, pull-ups, ring-dips, double unders, rope climbs etc.
The key is to work on your weakness just as you would work on mobility. Pick 1 or 2 things at a time and be consistent with your practice.
If you try to catch two rabbits, both will escape, so the best method is to truly focus your attention on one thing at a time. If you have a big list of stuff you want to work on, choose one item, and then devote extra time that you have to improving that one movement/skill.

This time spent does not have to take forever. For example, if you’re working on getting your first strict chin-up, then your additional work could be simply doing a 15-20sec chin over bar hold, resting 30 secs, doing a 15 second negative pull up, resting 30 seconds, and then repeating for 3-5 rounds.

This above example takes no more than 10 minutes, and if you did this before/after class every time you came to the gym in one week, then you have just accumulated a good amount of volume on working that weakness.
During the Open (for the next 5 weeks) its a great opportunity to work on those GOATS (weaknesses), as we never know what exercise is going to pop up from week to week.
So here’s what we want you guys to do. Write a list of all movements you feel you need work on. If you’re unsure of what to work on, or have misconceptions on where you’re good/bad, then feel free to use our athlete level chart (located on the noticeboard) to figure out your strengths/weaknesses. If you haven’t been assigned a Athlete Level card see one of the coaches and we will hook you up with one.
From this list we then want to you to pick no more than two items for you to focus on throughout the Open. There will be a few skills sessions scattered throughout the next 5 weeks devoted to specific movements. What we want you to do is then devote a few extra days a week spending 10-15 minutes on your chosen weakness.
If you have any questions or would like some help on working your GOAT then please feel free to email me on


Wednesday 24th February

Back Squat (3-3-3-3-3)

20min AMRAP:
Run 400m
7 Muscle-Ups*
* If you cannot complete a Muscle-Up, choose either MU Transitions, Pull-Ups or Ring Dips


Workout 4:

Row 60/50 cals (open), 50/40 cals (intermediate)
30 Deadlifts 100/80kg (open), 80kg/60kg (intermediate)

7min time cap.

Both team members working at the same time and must complete all reps and cals before swapping over.