CFEC Open Prep Challenge

CrossFit Electric City – The Open Prep Challenge

The 2020 CrossFit Open is coming. Starting Thursday, October 10th the worldwide CrossFit Community will gather and be put to the test. The Open is a five week, series of workouts, that are meant to challenge you in every way. Just like class, there are scales and modifications for everyone. So no matter your age, experience, or confidence, you CAN do The CrossFit Open.

 With The Open on the horizon, CrossFit Electric City is throwing you a Challenge. We, as coaches, get you for one hour a day. During that hour we get the pleasure of seeing, teaching, and motivating you in class. What we cannot control, is the other 23 hours of your day. That is where this challenge comes in. We want you to use this challenge for a purpose/goal. Your purpose/goal is completely up to you; weight loss, muscle gain, aerobic capacity, movement virtuosity, etc. Pick a goal, focus on that target and hold yourself accountable. Do not forget to tell your coach, your workout partners, or the world your goals.

The Challenge Rules and Details are below, but here is the short version. Eat clean, train dirty, drink plenty of water, lift heavy things, sleep and then repeat.

The official start date of this challenge will be Monday, September 16th. This Challenge will run until Friday, October 11th, the first “Friday Night Lights” of the 2020 season.

What you need:

·       MyFitnessPal App to Log & Track Food/Meals or Notebook for recording everything

·       Measuring Cups & Food Scale

·       Food Steamer (as healthy as it gets for chicken, fish, and vegetables)

·       Crock Pot so meals are ready when you get home

·       Blender for smoothies (convenient nutrition)

·       The will for success and a true desire to change your body and lifestyle

A true desire is a willingness to do whatever it takes to achieve your goals. It will not be easy to change certain habits. That is why it is called a challenge. That is why we “work”out. There must be planning, and there must be some sacrifice. If you are truly ready to change, none of this will be that hard to deal with. If you are simply going through the motions, and are happy with where you are physically and mentally, then now may be the time to stop this challenge, and continue doing what you are already doing. Your happiness should be your number one goal. If you are there, do not change a thing, if not, it is time to go.

Point System (Max points/day = 6)

Positive Points

·       7-8 Hours of Sleep or more = +1

·       Healthy Meal (Breakfast +1, Lunch +1, and Dinner +1) = +3

  •   A healthy meal consists of the “foods to eat” list as well as portion control

·       Workout = +1

  • We know that life happens and you cannot make it to the gym every day. You still have a chance to earn your daily workout points by being active. Get outside and move; go for a bike ride, an at home workout, paddle boarding, hiking, or any physical activity that gets you off the couch and moving for more than 20 minutes.

    • To earn those out-of-the-gym workout points, post your activity on social media and tag @crossfitelectriccity while using #CFECEveryday

·       Hydration (1/2 body in fluid oz. a day) = +1

Negative Points

·       More than 2 restaurant/frozen meals per week. You get 2, the third = -1.

·       More than 3 alcohol beverages/week. Yes, that is 3 total per week. Every drink over the maximum of 3 per week is a negative point. A drink is a 12 oz. beer, 6 oz. of wine, or 1 oz. of liquor. Margaritas = -2 because of all the liquid sugar. One of the worst drinks ever.

·       Unintentional cheat meals/unhealthy snacks. Just because your kid gets Chick-fil a fries does not mean you should get a handful as well. “Well I only had 3 crackers,” or chips or whatever your vice may be is no longer a valid excuse. All of those little “cheats” add up daily, weekly, monthly, and yearly.


You cannot out work your diet. Short term pleasure usually equals long term pain, and short term pain usually equals long term pleasure. Eating a sugary snack may taste good at that moment, but I guarantee it will not make you feel better in the long run, or help your body and mental state.

CrossFit’s Elite Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train all major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly master the basics of gymnastics: Pull ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five to six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

How to eat:

We are not going to pigeon hole you on this topic. We have our baseline recommendations on what we believe in, but we are leaving the choice up to you. The concept here is that if you choose to do a specific diet, that diet is the one you will work to complete for for the challenge. So if you chose to do the Zone Diet, the meal points for your day are compared to what the Zone Diet requires.

Our general recommendations:

-Eat 4-5 times a day
-Do not eat heavy meals within a couple hours of bedtime
-Eat when you are hungry, not just to eat
-Stay active/busy, the more you sit around, the more you will think about eating
-Eat lots of vegetables
-Eat meat, preferably lean
-Eat nuts and seeds
-Eat some fruit
-Eat starch sparingly
-Avoid sugar, especially liquid sugars and artificial sweeteners, i.e. all soda
-Drink lots of water; the minimum amount should be half your body weight in fluid ounces
of H2O which is the daily intake minimum
-Choose foods that have the fewest amount of ingredients
-Make your food taste good. Eat healthy, do not eat cardboard. Spices and herbs are your friend. If you try to eat food that is tasteless you will not last long, and will quickly turn to fake food that tastes like real food.
-Eat food you like. Just because sardines can be healthy, does not mean going out and stocking up on cans of sardines.
-Measure quantities of food. Use measuring cups as serving utensils.
-Vary your food choices. Chicken and broccoli is good, but not every meal of every day.
-Cheat meals are okay. The key word is meal, singular. Do not have a cheat day, have one meal, maybe two/week that include some splurging. We want to satisfy some cravings not jump off the program completely.

Resources (not necessary for the actual challenge, just food for thought)

-White Board Wednesdays by CFEC - This was a five week series of knowledge bombs dropped in class last year.
-Primal Blueprint by Mark Sisson - This book not only talks about eating, but lifestyle as well. It is an easy read, and he has a website ( that is another great resource, and absolutely worth checking out. It’s more on the paleo side of things.
-Enter The Zone; A Dietary Road Map to... by Barry Sears - This is what we have found to be one of the better ways to help with portion control and eating the proper foods. If you can stick with it (actually do it) for more than two weeks, you can and will see results. This is what CrossFit recommends starting with.
-The Paleo Solution by Robb Wolf - If you want to take yourself to another level, go paleo. Eliminate all grains, dairy, beans and other starches from the daily eating plan. This is harder because you are limiting a much greater percentage of food from your diet.
-Omnivores Dilemma by Michael Pollan - If you are interested in finding out where your food comes from, and what it is made of this is a great book. Starts out a little technical with the science of corn, but is easy reading after that. This is for people who have their eating down and want to take it to the next level on a clean level. Clean being hormone and pesticide free.
-Food Rules by Michael Pollan – Do not buy this book. You could probably go stand at a bookstore and read the whole thing in an hour...and take notes. - A daily recipe site that stays on the paleo side of things . Some recipes are out there with ingredients, but the food will taste good and will be healthier. Just stick with the norms, not cow tongue, unless you like cow tongue.
-Master your Metabolism by Jillian Michaels - Okay, her exercise ability and teaching is suspect. Watch her doing CrossFit on the Doctors and you will see her crappy form. Her supplement line is also BS. We do not really need supplements unless you are competing at an uber high level. But besides all that, this book is good and she seemed to stay true to her roots. It is about getting your hormones under control, which will help you get your insides and outsides where you want them.
-Food Inc. – It is a movie. Watch it, it is pretty interesting, and you can get it done in an hour or two - Another blog and recipe site. - Another great blog and recipe site.


Taco Night & Game Night

Save the Date!! Friday, August 23rd

It is the CFEC Good Times, Good Tacos, Good Games Friday Night EXTRAVAGANZA!!

Tacos!! Games!! Trash Talkin'!! Probably a few shameless feats of strength and acts of pure bravery/stupidity!!

Either way, this is NOT an event you'll want to miss!!

The Tacos are going to be potluck style by sign-up sheet. There will be a sign-up sheet in the gym this week to show what is being brought to the Taco Fiesta. That way we do not end up with 13 pounds of Queso and no one brought Salsa…

We also will have multiple games running to use that taco fuel. Spikeball, Bag-Toss, Nutmeg, Bocci Ball, and more. Feel Free to bring any games you enjoy to the party too.

Friday, August 23rd immediately following the 5:30pm class.

Fittest of the Upstate

Fittest of the Upstate is ALMOST HERE!!

Big shout out to all of our athletes that qualified:

Elite Male:
Steven Christofides
Colin Leonard
Rohit Karamchandani

Elite Female:
Alison Stall
Jackie Dillon
Madeline Helms

Male Masters:
Dan Stall
Brian Cheek
Chase Reeves
Kenny Collins

Female Masters:
Jenna Wilson
Kate McCrary Reeves

...and that's not even including all the kids we have competing that Friday!

5:00 Kids division

8:00 Masters Women Workout 1
9:05 Masters Men Workout 1
10:10 Masters Women Workout 2&3
11:30 Masters Men Workout 2&3
1:00 Masters Championships
1:30 Masters Podiums
2:00 Elite Women Workout 1
3:05 Elite Men Workout 1
4:10 Elite Women Workout 2&3
5:30 Elite Men Workout 2&3
7:00 Elite Championships
7:30 Elite Podiums

We will not have class Saturday, August 10th, so be sure and throw on your best CFEC shirt and come scream for our athletes!!

New KidFit Date & Time

KidFit will return to a new day and time on Wednesday, August 28th, which will also be our FREE TRIAL DAY for any kids interested in giving KidFit a try!

The new schedule will be as follows:

KidFit (5-7 year olds) Wednesdays from 4:00pm - 4:45pm
KidFit (8 years old and up) Wednesdays from 4:30pm - 5:30pm

We are splitting the age groups into two sessions to give your kids more one-on-one coaching. This will allow us to change the workouts and skills based off of age between the older and younger classes.

Colin’s Strength and Conditioning Class for Teens will now workout with the Adults on Monday, Tuesday, and Thursday at the 4:30pm class. The age limit is 12 years old or older for adult class.

KidFit classes are $35 a month and are due at the beginning of every month
12 y/o and up are $50 a month and are due at the beginning of every month

For more info or to get signed up today, contact us at or send us a DM on any social media platform

Zen Tubing - CFEC Field Trip

July 21st - Zen Tubing in Asheville

Meet at the gym at 7:45am to leave by 8am

Arrive in Asheville at Zen Tubing by 10am (takes about an hour from arrival to actually get on the river)

$20 a person to tube (if we have more than 15 people the cost decreases to $15/person, and we always have more than 15 people)

$5 for a cooler tube

$5 to go down the river a second time (we only do a second trip down if the river is fast, right now its 2.5-3 hours, so probably just one trip down) - BRING CASH*****

Make sure you bring some sort of shoe (water shoes, old tennis shoes, etc. they wont let you tube without something on your feet)

Bring snacks, drinks, coolers (they do NOT allow glass)

Tacos afterwards so bring a change of clothes, towel etc…

Sign-up Sheet on the on the whiteboards at the gym. A group text will be put together in to send out any additional information, so be on the lookout for that as well.