How important is sleep?

We’ve had a few people ask us the last week about nutrition and how they can start eating better so they can feel/perform better. This is a HUGE step towards improving overall health and energy across every facet of life! The first 2 questions we ask are:

  1. Do you record/track/document what you eat every day? (we will go into this in another blog)

  2. How much do you sleep?

2019/2020 CrossFit Open!


It’s that time of year again! With the new changes to the CrossFit season format, it’s once again time for the CrossFit Open. If you participated this past March, we will have a few small changes to the format for this fall. If not, read on to find out what’s in store!


(If this is your first open)

The CrossFit Open is the first step to qualify for the CrossFit Games. For 5 weeks, one workout is released every Thursday, with the scores due Monday. Now even though none of us are going to qualify for the Games, the Open gives us an opportunity to create a community event where we can meet people from different classes and push our abilities in a fun and safe environment! Every Friday night, we will host “Friday Night Lights” and run heats of the workout instead of regular classes where athletes will come work out, cheer each other on, and celebrate with food and drinks! It doesn’t matter how “good” you are— there are scaled workouts too!

How to Participate:


Sign up at the gym! There will be a sign up sheet on the whiteboard.


Everyone will be split into equal teams, and captains will be assigned per team.


Here is our scoring structure on how you score “points” for your team each week:

1 point for every athlete who completes a given Open workout

2 points for every athlete who competes during Friday Night Lights

1 point for every athlete who finishes among the top 3 women or top 3 men in the gym per workout per division

5 points for the team that wins Team Spirit for the week. NEW THIS YEAR— there will be weekly overall gym themes (list coming soon) that EVERYONE will do! The team with the most people participating for the week will win Team Spirit!


The team with the most accumulated points through the 5 weeks will be awarded: 

  • Team Cookie Cake

  • Team T-shirts

(PS Team Joel we haven’t forgotten about you- your prizes are coming!)


Reebok will be sponsoring this year’s Friday Night Lights! Leading up to the open, one male and one female will be randomly selected to win a pair of Reebok shoes! Also, each week, one additional male and female will win a pair! More details coming soon!

A Letter from Coach Cooley

To my dear CrossFit Derive family,

It’s with great sadness that I have to announce that I’m going to be moving to a new city, as Mike has been given an amazing opportunity in Seattle. I’ll be leaving to join him at the end of May. There have been a whirlwind of emotions that my brain can’t even quite process and that my heart feels inept to hold all at once. So this I must tell you- you are greatly loved. As a both a whole and as individuals, you all have left a permanent mark on my life.

2019 Spring Cycle Overview

Lets keep this short and sweet:

Here are the skill &strength goals for this upcoming cycle:

  1. Create better strength, awareness, and control over our trunk and midline.

  2. Build stronger and more durable legs & back in lifts through more time under tension

  3. Continue to build on Skills developed on Skill Tuesday

In terms of WODs, heres what to look for:

  1. Machine work rotation to improve efficiency

  2. Interval style (work/rest) workouts to work on consistency

  3. Workouts that repeat (workout, rest, do it again) to work on pacing

Here is a general breakdown of how weeks will look:

  • Monday: Squats & Deadlifts

  • Tuesday: Skill work

  • Wednesday: Performance Care

  • Thursday: Odd object (sleds, sandbags, etc)

  • Friday: Weightlifting

  • Saturday: AMRAP/WOD repeats

19.1 Weekly Recap and Review!

Every Thursday for the Open we will be doing a recap of the previous week and a preview into what to see for this upcoming week! Disclaimer: The author of this recap is independently sourced and unattached to CrossFit Derive. He/She is completely unbiased and has no team affiliation whatsoever. And he/she is definitely the person listed as the author of this post*.

2018 Cycle 2 Overview: Part 4 of 4

2018 Cycle 2 Overview: Part 4 of 4

Here is Part 4!

Overall Conditioning Structure

As this cycle is focused on improving our overall strength and stability, we will be doing more conditioning pieces in the time range of 5-15 minutes.

In order to maximize our time during out 1-hour classes, you will notice that our general conditioning pieces will be less than 12-15 minutes. This is to allow ample focus on developing our strength in the right way, without rushing our strength portions, and pushing time boundaries in which our body cannot recover to produce strong efforts and raising the risk for injury.

In general, our shortest workouts will likely be on Mondays and Fridays, and medium length workouts will occur on Tuesday and Wednesdays. We will reserve Thursdays for pure aerobic/cardio workouts, and Saturdays for our usual longer team workouts.

In addition to this, there will be an emphasis on bodyweight movement on days in which we lifted particularly heavier loads, or lighter loads in the workouts. We are super excited to get this going!

2018 Cycle 2 Overview: Part 3 of 4

2018 Cycle 2 Overview: Part 3 of 4

Here is Part 3!

Tuesday, Wednesday, and Thursday Structure

While Monday and Friday was the meat and bones of our slow and strong lifts, Tuesday and Wednesday will be developing our strength and prowess in our faster and more explosive lifts: the snatch and clean and jerk. Thursday will be dedicated to improving our general pressing strength, strict pulling, and shoulder health.

During the first 4 weeks, we will be utilizing weightlifting complexes to improve positions and positional stamina for our Olympic lifts. By performing specific complexes at sub-maximal loading, we are getting the body to work just hard enough to not only get strong, but create good technical proficiency. The percentages will range from 60-70%. 

During weeks 5-8, we will dive closer to the traditional lifts, and focus on consistently hitting percentages. We will take a popular approach by getting a quick and proficient heavy lift for any session, and then perform technical "drop" sets at lighter weights. This will allow all athletes to build to a proficient "heavy" stimulus for the day, and then work on building consistency based off that heavy. This will allow athletes to be able to adjust training based on how their bodies feel in any particular session.

Lastly, during weeks 9-12,  we will finally get to the pure lifts, and focus on triples and doubles to build moderate to moderate heavy volume, while building confidence at heavier loads and consistency in technique.

2018 Cycle 2 Overview: Part 2 of 4

2018 Cycle 2 Overview: Part 2 of 4

Here is Part 2!

Monday and Friday Structure

This the the meat and bones of getting strong this cycle! Mondays will be our squatting and Fridays will be our hinging. (Note: Every 4th week will be a deload). The squatting will be combined with some kind of box jump or plyometric, to work on recruiting and developing explosive reactions in our legs and body. The hinging will always be paired with some kind of trunk stabilization or isometric hold, to work on creating a stronger and more durable midline.

During the first 4 weeks, we will be focusing on adapting and preparing the body for the higher intensity loads that will occur during weeks 5-12. So we will work on single legged squatting and hinging, in addition to box squatting to get all of our positions primed and address any lingering imbalances we were unable to address last cycle.

During weeks 5-8, we will have a front squat and sumo deadlift focus, with medium volume (4 to 6 sets of 4 to 6 reps) and medium to medium high intensity (65-75%). These 2 lifts will allow us to hone into proper trunk and bracing positions, before we move into the traditional squat and deadlift movements.

Lastly, during weeks 9-12,  we will finally address back squats and conventional deadlifts at slightly higher intensities. Volume will remain about the same, and we are pushing right below our threshold to continue to adapt our body to better positions and learning how to be explosive.

2018 Cycle 2 Overview: Part 1 of 4

2018 Cycle 2 Overview: Part 1 of 4

Hey athletes!

As our testing/baseline week comes to a close, we want to give you guys a glimpse of what's to come over the next 12 weeks!

We are going to do this in 4 parts (probably more detail than you want, but will interest those that really want the nitty gritty!).

  • Part (1 of 4) will overview what will be covered each day of the upcoming weeks (for those that just want an at-a-glance)

  • Parts 2/3/4 of 4 will go over the intention of each of the days, as well as some things to expect (for those that want more info and details)

Here is the overview of how each week will breakdown:

The Process

The Process

Preface: I finished this year’s Open in 35th place in the South Central region. I am still letting that soak in, as I never set any specific goals on WHERE I wanted to finish, but rather how I wanted to just get better. A few people have asked, so I want to share my journey on how just focusing on the the daily wins, the daily progress, can help YOU as much as it helped me. Also, this is LONG and more words than you have probably ever heard me speak in class lol.

The Next Step

The Next Step

With the end of the Open, starts the beginning of a new year. This year, similar to 2 years ago when we first released our Performance Targeting program, we are proud to present FOUR NEW Specialty programs to the mix, all with the same goals as there were 2 years ago: Giving every athlete an opportunity to work towards their own PERSONAL goals! Here are the new programs being rolled out over the next month!

Feedback Frosties

Feedback Frosties

Sobering how ephemeral what we pursue actually is. Shifting the focus of training to the process of refining movements and pursuing perfection in what we already have the ability to do allows us to find smaller wins. Meaning we get to win more often, and I think it’s safe to say we all like to win.

Poke the Bear

Poke the Bear

..This is where the bear comes in. We get credit for poking the bear. Confronting our issues is hard at times, but oh so rewarding. In this space we get credit for trying. We get credit for effort, every single time. We get credit for giving a damn. This then becomes the place where we have to come to grips with trust.