“Log It”


18 Questions For the Man Beneath the

Cowboy Hat

by Sage Mertz

Last week, I asked all of you interwebbers to think of ALL the things you were DYING to know about THE Coach B (my dad!). I had a hard time choosing the best questions because they were all so amazing, but here are 18 questions that I feel truly reflect just who Mike Burgener really is.

Thank you to those who participated…enjoy the show!

1. If weightlifting had never been a part of your life, what other career path/paths would you have pursued instead?

I would say that I would have made the Marine Corps a career…..I loved the USMC and the camaraderie that the Marines have together. It’s like the old saying: “ONCE A MARINE, ALWAYS A MARINE”. There are no EX Marines… only Marines and former Marines.

2. Who is your biggest role model? What is it that sets this person apart?

My strength coach at Notre Dame was a catholic priest, Fr. bhb Lange. Fr. Lange was a lead by example person that everyone loved. My biggest fear wasn’t his gruff style. My biggest fear was not being able to please him. I was also afraid of doing something stupid that would cause his disappointment.Continue reading here.

WOD (3-Sept.-2015)

5RFT of:
7 Squat Clean (155/105)
14 KB Swings (53/35)
21 Sit-Ups

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“It’s Got to be the Socks!”


5 Reasons You Should NOT Do CrossFit


Have you ever tried CrossFit? It’s not an easy sport. I have been doing it for over 4 years now and currently own a CrossFit facility in Scottsdale, AZ. Therefore, I feel qualified to write an article on why you should NOT do CrossFit.

If you have not tried CrossFit, I would recommend against it for the reasons below. If you are currently doing CrossFit, I would suggest identifying why you started in the first place.

Here are the top 5 arguments I have against CrossFit:

1) CrossFit is very hard.

That’s right; don’t let anyone fool you into thinking that CrossFit is an easy, fun sport. It’s not. After more than four years, I can tell you it is a very brutal and demanding sport, which requires hard work, persistence, patience and time.

2) CrossFit is dangerous.

How many people do you know that have been injured in CrossFit? People hurt their backs, tweak their shoulders, rip their hands up. Not sure about you, but I like my hands soft and pretty, not callused and ripped.

3) CrossFit is expensive.

Gold’s gym is $9.99 month, and the cheapest CrossFit gym in Scottsdale that I know of is $99, most charging a lot more. Power in Motion is $199/month. Why pay 10X what you could pay to get a good workout at Gold’s?

4) CrossFitters can’t run, and I like to run.

I watched the CrossFit Games and saw Rich Froning walking during a 3-mile run. Who walks during a 3 mile run…not me? I want to be able to run and be fit.

5) CrossFit makes girls bulky.

I’ve seen the pictures of those CrossFit girls, and they are always bulky. I like my girls fit, not bulky.


No, I’m just messing with you! This list is social media hype and misinformation!! Continue reading here.

WOD (2-Sept-2015)

Back Squat 8-8-8-8 (every 3 min)


AMRAP in 10 min of:
30 Double Unders
15 Power Snatch (75/55)

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“Above the Rim”DSC_0146

“Secondary Cellular Death” Is Actually Negligent Homicide


You roll your ankle. Some cells die instantly. Many others are doomed to the same fate.1 This process of selective elimination is known as primary cellular death, and there is nothing that you or anyone else can do to prevent or reverse the carnage.

Next, assuming that you remain fundamentally still (which is clearly out of sync with the basic principles of tissue preservation and regeneration and functional circulation), the area around your ankle will begin to unnecessarily swell, the pressure will build, and the sensation of pain will increase. Within hours, normal weight-bearing activities like standing and walking will become impractical and simply wiggling your toes will likely elevate your perception of discomfort. Soon, otherwise perfectly healthy local cells that were totally unaffected by the initial trauma will die from suffocation and disuse because the congestion in the area will prevent the necessary flow of oxygen, nourishment and waste,1 and disuse will literally cause the musculoskeletal system to self-destruct (atrophy). Continue reading here.

WOD (1-Sept.-2015)

4RFT of:
500m Row
10 OH Squats (135/95)

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“90 # Sprints, No Biggie”


7 Things You Need to Dominate CrossFit

What It Really Takes to Compete at a High Level

  1. Master lifting and bodyweight skills first. Trying to develop both skill and physical capacity at the same time is difficult.
  2. You need to be as strong as possible in the basic lifts, then expand that strength using unconventional implements like sandbags, logs, and kettlebells.
  3. You need a high level of conditioning to improve both anaerobic and aerobic training. Train to run efficiently so that you don’t burn extra energy.
  4. Build your work capacity. A few hours of training per week won’t cut it.
  5. Build more muscle to ultimately get stronger on all the lifts. Fix any strength leaks you have, so that you’re not lacking grip strength or core strength.

Beyond the Box

I’ve been working with CrossFit athletes for four years now and for the past year they have been my main focus. I started out coaching them on the Olympic lifts, then started programming their strength work.

This gave me the chance to go to the CrossFit Games as a coach in 2015. I observed the top competitors and analyzed the tasks asked of them. Here’s what you need to compete with the world’s best. Continue reading here.

WOD (31-Aug-2015)

Deadlift 10-10-10-10 (every 3 min)


For Time:
1000m Run
4 min rest
800m Run
3 min rest
600m Run
2min rest
400m Run
1min rest

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CFV is closed on Sundays, get some rest!

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OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


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“Lock It Out!”


Jason Khalipa explains CrossFit’s Biggest Misconception

by Caroline Sikes

CrossFit is a cult. Everyone who does CrossFit gets hurt. They’re all on the Paleo diet. It’s just a fitness fad. Who wants to look like a damn bodybuilder anyway?

Anyone who participates in CrossFit hears these criticisms over and over, but they aren’t true.

What is CrossFit? It’s a form of fitness that incorporates Olympic weightlifting, interval training and gymnastics, combined with experienced coaches to create a community that helps people reach their health goals.

(Disclosure: I’ve been doing CrossFit for, oh, less than three months now, so I thought it’d be appropriate if I talked to someone with a bit more knowledge on the subject.)

Jason Khalipa has been doing CrossFit since 2006. He won the 2008 CrossFit Games and opened his own box (CrossFit lingo for “gym”) the same year. He successfully turned his passion into a business by running 20-plus boxes, serving as an ambassador for Dollamur Sports Surfaces and becoming one of the sport’s most well-known faces.

So what’s the biggest misconception about CrossFit? Continue reading here.

“Friday Night Lights”

GHSWho’s ready for some football?

Go Steers!

WOD (28-Aug-2015)

5RFT of:
5 Unbroken Strict Press
200m Run
25 ABMAT Sit-Ups
Rest 1 min between rounds

**Athlete picks their load for the press. Score is time and weight

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“Push, Pull & Drag!”IMG_4201

 Sugar Bombs

By Emily Beers

Believing sports drinks are a necessary part of athletics, many athletes fail to notice substantial amounts of added sugar that can affect their health and performance.

Tommy Marinoff used to live off pizza, burgers and Coke. When he went to the gym, he often guzzled a Gatorade mid-workout. He knew sugar-laced sodas weren’t the healthiest options but believed Gatorade was a wise choice, especially for athletic performance and recovery. Indeed, sports beverages are nothing less than essential athletic fuel, according to advertising.

Marinoff never used to read the labels on the beverages he consumed. At 5 foot 3 and 112 lb., he wasn’t overweight, so he wasn’t concerned with consuming too much sugar.

Everything changed in October 2014, when Marinoff started experiencing unusual symptoms: frequent thirst, constant urination, muscle weakness, unexplained weight loss. He ignored the symptoms for a month before he saw a doctor.

Marinoff weighed just 100 lb. when he was diagnosed with Type 1 diabetes, an autoimmune disease that limits or prevents the body’s production of insulin. While Type 1 diabetes is considered a genetic disease, Marinoff’s doctor told him he believed a simple cold caused his autoimmune response. Researchers are not certain what triggers the onset of Type 1 diabetes in adults, according to Mayoclinic.org.

For the first time in his life, Marinoff knew it was time to start learning about the sugar he was consuming on a daily basis. One of the first things he learned was he’d have to give up sodas and sports drinks if he wanted to take control of his health. Continue reading here.

Watch a video, here, where Greg Glassman, CrossFit founder and CEO, talks about

Big Soda and Sugar.


WOD (27-Aug-2015)

For Time:
1,000m Row
50 Thrusters (45/33)
30 Pull-Ups

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3 Exercises You Should Be Doing More Often

By William Imbo

Running, rowing and kettlebell swings. While everyone may have one or two movements they struggle with, chances are that most people will dread seeing at least one of these three come up on the whiteboard—and that extends to Games athletes, as you’ll read below. Unfortunately, that also means they’ll avoid working on them—which is a problem. So why is that the case, and why should we be devoting more of our time to these three exercises?

Kettlebell Swings
The kettlebell is just an uncomfortable object to hold and move. And the technique can be tricky to master and perform—swinging that hunk of iron from between your legs to over your head can gas you out quickly; and when you drop it to catch your breath, it’s almost as hard (if not harder) to pick it up and start moving again. Not to mention trying to tell if you’ve actually completed a rep or not: at the top of the swing your hips must be fully extended, knees and elbows must be locked out and the bottom of the kettlebell should be facing flat towards the ceiling above your head—apparently.

Kettlebell swings are truly a complete compound movement, utilizing multiple joint and muscle groups while simultaneously strengthening your muscular endurance, power, coordination, aerobic and anaerobic capacity—depending on the type of workout the swings are incorporated in. Think about it: you’re performing a mini-deadlift to get the weight off the ground, then hinging at the hips before squeezing your calves, hamstrings, glutes, abdomen and more muscles of the posterior chain than you’d care to imagine to produce enough power to get the kettlebell moving before you arms and shoulders take over, carrying the kettlebell overhead with control as you pop your head through the window created by your arms. Your shoulders take the majority of the load to stop the momentum of the swing generated by your explosive hip drive before you reverse the movement. Continue reading here.

“Lady Blues”

"Graham Lady Blues at The Lu Allen Memorial Volleyball Tournament in Graham, Texas on August 22, 2015"

“Graham Lady Blues at The Lu Allen Memorial Volleyball Tournament”


WOD (26-Aug-2015)

HBBS 5-5-5-5-5

For Time:
Run 1 mile

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“Swing It!”


How to Get the Most Out of Your Hour


If you are like most CrossFitters, you probably only have 60-90 minutes — give or take a few — from the minute you walk in the door until the minute you leave. While some days may provide the luxury of allowing you to hang back for an extra half hour or so to chat with your fellow box mates or work on your skills, for the most part, the hectic schedule of the average CrossFitter only allows them a precious 1/24 of their day to commit solely to improving themselves and doing what they love. However, this concept —  that it only takes an hour to get in a great workout — is part of the beauty of CrossFit. The idea that we no longer have to slog away on the elliptical for two hours while watching The Price is Right and checking our watches every five minutes is what makes CrossFit so unique. But it is essential that we commit ourselves to getting the most out of the 3,600 seconds we’re given each time we walk through the door.

The Warmup

Your workout begins with the warmup. There’s a famous saying in CrossFit: “Our warmup is your workout.” However, in recent years, I’ve begun to notice that the warmup is often overlooked. People will saunter in and half heartedly lace up their Nanos only to begin chatting with friends and using the foam rollers to prop themselves up during conversation rather than actually foam roll. While I certainly encourage socialization and a sense of community in the gym, remember that it is possible to socialize and still get things done. Start your warmup with a quick jog or some sort of cardio (rowing or airdyning are also great options). From there, some dynamic movements can really get you warm. Air squats, walking lunges, burpees, and double unders are all great ways to get your body moving and ready to go. Continue reading here.

They Have Arrived!

shirtsAvailable at CFV Now

Shirts, Tanks, & Hats $20 each

WOD (25-Aug-2015)

5RFT of:
10 Power Cleans (135/95)
10 Burpees

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