The 2017 CrossFit Open
Posted 8 months ago

The 2017 CrossFit Open

By: Chase Ford, Owner/Head Coach

The 2017 CrossFit Open is about to kick off tonight. For some of you the CrossFit Open is the start of your competition series. For others, it is an opportunity for you to put your Fitness to a test. Whatever the reason was for you to sign up for the Open, for CrossFit One Shot - it’s a community builder. It’s a great way to meet the other people you don’t see all the time. Sweating with others throughout these workouts will bring our community even stronger. I want you to consider the following as you mentally prepare for the workouts. 

Preparation: The workouts that we put you through daily, are more challenging than anything you will face in the open. The only thing that will change will be the intensity due to the competition setting. As you stare at the 5 workouts, tell yourself “I’ve done a lot harder workouts on a regular basis.” 

Standards: The standards will be the same standards that we hold at CrossFit One Shot. Know the standards before 3,2,1 Go…. Is sounded. The standards are set to ensure you’re hitting full range of motion for each WOD. When you hear “No Rep” correct it quickly and move on to the next rep. 

“One Shot”: One Shot is a mindset. You have One Shot at life. You’re given One Shot to make something of yourself. You have One Shot, to be the best you that you can be. You need to take that same mentality into the Open. You have one opportunity to give everything you have for the Workouts. There are no repeats. Repeating workouts DOES NOT make you a stronger Athlete. Repeating workouts DOES NOT improve your fitness. Repeating only makes you better at that workout. Nothing else. When the clock starts, give everything you have for the minutes that you’re doing the workout. Compete with no one but yourself. When the clock stops, you will know that you’ve given it everything you had for that workout. 

Lastly, HAVE SOME FREAKING FUN! Cheer people on, high five everyone, and have a blast. I’m excited to be competing in my 7th CrossFit Open right next to every one of you! 


- Chase Ford


Nearing Towards The End
Posted 9 months ago

Nearing Towards The End

By: Courtney Ford, Owner/Nutrition Coach

30 days is almost gone. All of you are almost there!
You’ve either omitted sugars, alcohol, grains, or something out of your diet for the last 30 days. Or you’ve tracked and logged your food religiously.

Your body composition has most likely changed. Your pants size has gone down. Your energy levels have rised. You can see a 2-pack starting to form in that abdomen of yours. Maybe you don’t even want to go back to your “old ways” anymore.

Now is the time to start thinking of what you’re going to do come day 31.
Are you going to binge eat? Eat #ALLTHEPIZZA? Drink #ALLTHECOCKTAILS? Stuff #ALLTHETACOS in your mouth?

I suggest, not.
Don’t let the last 30 days of hard work go to waste.
You’ve worked way too hard and felt way too good to throw 30 days out the window.


Grab your book, “It Starts with Food” and read up on the ways of how to reintroduce food into your diet. You’ve gone through 30 days of omitting, so that you can actually figure out if certain foods react a certain way when you eat them. Binge eating won’t help distinguish what food is causing the problem, however slowly reintroducing some will give you your answer.


Don’t just quit. Don’t just quit tracking. Flexible Dieting is the ultimate way to lead a sustainable life. The last 30 days, you shouldn’t have felt deprived AT ALL. Because you can eat what you want during Flexible Dieting, it is more emotionally and mentally stable.

What’s your next step?

Maybe it’s time to start with a nutrition coach. That’s where I come in!

An initial consultation starts with me getting to know you outside of the gym—your lifestyle, your activity level. From there we work closely together, doing weekly weigh-ins, monthly measurements and pictures, adding you to a private FB group, sharing more recipes, giving you little tidbits, and available access to any and all questions.

There is not a one size fits all for configuring your macro settings.

Your friend may weigh the same as you, but that doesn’t mean your macros are going to be the same. She may workout more than you, her metabolism may be slower, her activity level at her job is different than yours---and maybe she has some health things that you’re not aware of.

Why Flexible Nutrition?

Because we are human. We are moms. We are dads. We are business owners. We are construction workers. Fire fighters. Nurses. HR Directors. We hold all of the positions. And bottom line? WE ARE BUSY.

We shouldn’t have to feel shame or guilt when we need to send our kids to school with lunch money, rather than an organic-filled boxed lunch—because as we were making them lunch, our other child gets sick and needs our attention…or you were making your morning protein shake and the blender exploded all over, and you don’t have time to pick it up AND make another one…so you run through a drive thru on your way to work to feed yourself.

Flexible Nutrition allows us the opportunity to not feel guilt or shame with food, to learn balance and to make things work. It’s sustainable and FLEXIBLE.

4 Healthy Energy Bites Recipes for Travel
Posted 9 months ago

By: Courtney Thorne, Olympic Weightlifting Coach

Preparing to Stay Hydrated
Posted 1 year ago

Preparing to Stay Hydrated
Written By: Courtney Ford, Co-Owner CrossFit One Shot

We’ve all grown up with the stigma that you need 8 glasses of water per day or ’64 ounces’. That’s it. Done. 8 classes consumed and I’m good to go. While this may balance out in your favor, in reality, the fluid that we intake each day has several varying factors that should influence how much we need to drink. The climate, physical activity demands, how much we’ve sweated and overall body size has EVERYTHINGTODOWITHHOWMUCHWATERYOUNEED! There’s a little more to it than just chalkin’ up you’ve had your 8 glasses or 64 ounces for the day, although that’s a good base to start at. (Don’t worry, I’ll give you a small equation in a little bit, but first I want to educate you.)

The importance of Body Water

All of our cells soak up water. With that being said, water makes up nearly 60% of our body weight. 60%! So that means if you weight 100 lbs, you carry 60 lbs of water; if you weigh 200 lbs, you carry 120 lbs of water. The amount of water we carry is based on how much body fat and muscle mass we have. Our water content depends on body composition because different cells contain different amounts of water. Now, when I think that of that I wonder, where is all of this water coming from and where is it stored?

• Bones contain the least amount holding 22%
• Adipose Tissue (body fat) holding 25%
• Muscle cells holding 75%
• Blood with the highest holding nearly 83%

As Athletes, with 60% of our body weight being made up of water and 75% of that being held in our muscle cells, WE CAN NOT DEPRIVE OUR MUSCLES OF H20.

Fluid Balance

Water comes and goes a lot of different ways. Each day we excrete water via urine, feces, sweat, and expired air. Each day we also take in water from the food we eat and the beverages we drink. Our goal is to balance the intake and balance the output so that we don’t become dehydrated.

On average, humans get about 1 L (4 cups) of water from the food we eat. Of course, this amount depends on our food selections.

• Fruits & Vegetables – have the highest percentage of water (in their raw form)

• “Wet” Carbohydrates – have a fair amount of water (ie. Whole grains, legumes)

• High Fatty Foods – typically have a very low percentage of water (ie. Nuts, seeds, oils, butter)

The equation

There are two ways to estimate your fluid needs and ensure you’re hydrated. One being by body weight, the other being by metabolic rate. We’re going to lay out the equation, estimating your fluid needs by body weight.

With this method, for every kilogram of bodyweight, you’d ingest 30-40 mL of water. So, for example, if you weigh 50kg (100lbs), you’d require 1.5 – 2 L of water per day. And if you’re 100kg (220lbs), you’d require 3-4 L of water per day. See how someone with more body weight requires MORE WATER? So our stigma of ‘x amount of glasses per day’ doesn’t rally up with this equation all the time.

Today, calculate your desired amount of water intake and put it to use! Grab a Nalgene bottle and figure out how many ounces you need to drink, based on the amount of Liters your body requires.

***Remember, this is a general equation and does not take into account added heat, extra activity, and how much we’ve sweated. Modifications may need to be made in the case one of these factors is higher than normal activity or climate has risen.

Time to drink up and eat up, better, folks!

[1] Berardi, John MD and Ryan Andrews, RD, “The Essentials of Sport and Exercise Nutrition,” Precision Nutrition, June 2014, pp 199-200.

Are you a Flexible Dieter & Freaking out about eating out?
Posted 1 year ago

Are you a Flexible Dieter and Freaking out about eating out?

By: Courtney Ford, Co-Owner of CrossFit One Shot

Often times, when we are paying attention to the things that enter our mouth,
no matter what plan we’re on, we freak out about social events or eating out.



        MY FOOD TODAY.

                            BINGE DAY!

All things that go through our mind, right?

This is crazy when I hear of people freaking out when they’re a flex dieter. The beauty of being a flexible dieter, is being able to be FLEXIBLE! There’s a few really good ways to set yourself up for success when you know you have a dinner planned on a weeknight and aren’t sure how you’re going to fit that Mexican food with chips n’ queso, a margarita and a big ‘ol burrito in your macros.

Gone are the days where we need to avoid certain restaurants or social situations that involve eating out with friends because the food is “unhealthy”. But, where the challenge with eating out often lies is with tracking the macros of what you want to eat.

It’s all about “working backwards” and planning ahead.

Step 1: The day before your dinner or whatever occasion, figure out where you’re going.

Are you familiar with the food that you may be eating? If not, look at the menu online and make a plan.

Most food establishments publish their nutritional information on their various websites and most of these items are in MyFitness Pal---ie. Mashed Potatoes Festival Foods.

Step 2: Plan your day & WORK BACKWARDS.

So, you’ve decided on a few things from the menu – now your job is to see if you can make it fit in your macros & then see what macros you have leftover for the rest of your day.

*TIP: Make sure when planning your dinner leave some wiggle room and estimate quantities on the generous side. It’s always better to overestimate rather than underestimate from a calorie perspective. (I sometimes search on MyFitness Pal for a similar item and if I have 3 choices with the lowest being 400 calories and the highest being 600 calories, I usually go with the highest.)


Drinking is often a big part of the social aspect of eating out, but a few beers or wines later and you could be at 500 calories in liquid alone, which is all carbs. Allow yourself a drink or two, but take it easy!


Once you’ve plugged in your dinner, figure out how much you have leftover for breakfasts, lunches or snacks.

You may need to adjust a few things. Maybe instead of having 4 eggs in the morning, your dinner might only allow you to fit in 2 eggs. Maybe everyday you have Greek yogurt for a snack, but the majority of your carbs and protein are coming from your dinner, so you may need to pass on that for today.


It’s Monday night. And you already have everything planned for your Tuesday. How easy is that?! No stressing about what food is going to enter your mouth tomorrow. Stick to your plan. And be happy about the decisions you planned to make that day!

After all, flexible dieting is a way to eat for life that allows for living. So go out there and LIVE!

Creating Self-Discipline
Posted 2 years ago

Written by: Courtney Ford

People often say that motivation doesn’t last.
Well, neither does bathing. That’s why we recommend it daily.

The story always starts out the same. New Years comes around. We have a whole slew of goals we MUST complete in 2015. We want to eat better. We want to quit smoking. We want to lose the 20 lbs we gained from the holidays. We want to train for a new race. We want to be better people.

The story always ends the same. Two weeks later, we’re “over our new years resolutions” and we would rather sit on the couch, curl up in a ball and watch re-runs of Friends, or push off the goal to quit smoking and save it for another year – anything to stay inside just a few moments longer or to enjoy the dopamine dump that that extra scoop of taco dip gives us.

I get it. It’s cold out. The lack of sun doesn’t help. The couch sounds way too good. And comfort is way more appealing that discomfort. Personally, I just want my feet warm. Warm feet equals staying in UGG boots, not CrossFit Nanos.  Staying in my UGG boots equals not working out. For me, that’s not an option. I’m creating a human. A human that will someday rely on me to properly pick them up from the floor, run them around to soccer practice (or whatever the little guy choses to do), to run around the house playing with nerf guns and to in general be active with them. If I don’t stay active, those activities will become extremely difficult and non-existent.

Self-Discipline involves acting according to what you think instead of how you feel in the moment. Often it involves sacrificing the pleasure and thrill of the moment for what matters most in life. Therefore it is self-discipline that drives you to:

• Work on an idea or project after the initial rush of enthusiasm has faded away

• Go to the gym when all you want to do is lie on the couch and watch TV

• Wake up early to work on yourself

• Say “no” when tempted to break your diet

A few things that help me stay on track and hold myself accountable when motivation lacks are:

  1. Writing myself a mission statement – take the time to write out your goals, dreams and ambitions. When I start to lack motivation or would rather do something else, I reassess my goal sheet and remember WHY they started off as goals in the first place.

  2. Write down your progress – measuring your progress throughout a journey is the best way to stay committed.

    For example, if your goal was to get 50 DUs in a row.
    Day 1, you couldn’t even jump rope
    Day 10, you could finally do single jump ropes
    Day 30, you’re able to get one double under
    Day 60, you’re able to string two or three double unders together

    You could easily get discouraged because you think after 60 days you should be able to string more together – but if you look back on your progress from day one and realize you could barely jump rope, this would be enough motivation to me to keep working hard!

  3. Internally committing yourself – it’s not enough to write out your goals. You must start by making a conscious decision to follow through on what you say you’re going to do. No hitting the snooze or having one last cheeseburger – learn to say NO. Constantly ask yourself the question, “Will what I’m doing right now, make me better and help me accomplish my goal?” If the answer is no, rethink what you’re doing.

  4. Visualize your goal – accomplishing our goals does not come easy. There’s a lot of moods and powerful forces that make us work against our goals. Putting up quotes/pictures up in our bathroom, on our mirrors, in the shower, in our phones, in our cars, and in our camera rolls gives us a daily visual, which makes us more likely to achieve it. Constant reminders are KEY.

  5. Always reassure yourself – self talk is GOOD (sometimes)!
    “The price of discipline is always less than the pain of regret”

Visualizing our goals puts it at the top of our priority list every day. If you take nothing else from this article, take that. Visualize. Visualize. Visualize.

Now, who’s ready to commit themselves to their goals? It’s time to be better people.