CF Beyond Owner & Coach interviewed for!!


A HUGE shout-out to our very own head owner/trainer, Joy Smolinksi and our very own Coach Mo-who were both interviewed and published on the CrossFit Games website this past Friday!!!!!!! Interview complete with some major CrossFit Beyond name dropping as well!! Our coaching staff is dedicated, resilient, and continually learning! We couldn't be more proud! Read the entire article below, courtesy of

“No rep!”

In less than a month, CrossFit athletes everywhere will echo the two most famous words of CrossFit Games judge Adrian “Boz” Bozman.

We test our fitness in the gym every day, but once a year we keep score on a worldwide whiteboard. The best advance to Regionals and eventually the CrossFit Games, but for most of us, the Open is our Games: a chance to measure our growth, see where we stack up and note what needs improvement.

But how do affiliate owners turn accountants and nurses into Bozmanites fit to scrutinize the squat?

It’s not that athletes don’t try hard in regular classes—CrossFit is not known for attracting people who give less than 100 percent—but rather that having every rep judged can alert athletes to issues they didn’t know were there. For example, Update Show host Pat Sherwood needed a check-up himself back in 2013.

“I think sometimes people don't know necessarily that they are cheating range of motion,” said Erica Folk, owner of CrossFit Warrior RX in Crystal City, Missouri.

Of course, good coaches point out movement faults every day in class, but they usually work in a group setting and don’t see every rep. But the constant eyes of a judge and five consecutive no-reps will definitely make you get below parallel during Karen.

“You get a little soft with people sometimes during classes,” said Todd Seabaugh, owner of CrossFit St. Louis in Missouri. “You say, ‘Get deeper, get deeper,’ but you don't really no-rep them in a class. But (being judged in the Open) causes them to think a little more about full range of motion in regular class, and so you see everybody step up their game in classes as well.”

It’s a lesson that benefits both the judge and the judged, said Motier Haskins, an athlete who trains at CrossFit Beyond in Albany, New York. He’s done the Open for the past three years and has been a judge for the previous two.

“I have learned a lot from being a judge,” he said. “I have had to remind and no-rep someone on movement standards, and within those moments I realize that I, myself, do the same thing.”

So how do you train a judge?

Dan Murdock, of Process CrossFit in Oneonta, New York, encourages all his athletes—whether they plan on judging or not—to take the online CrossFit Judges Course. Process is the only CrossFit affiliate in a 60-mile radius, so Murdock said the course helps his members realize they are part of something bigger and gives context to the Open.

“I like to let (members) know that our programming is part of the whole CrossFit picture, the bigger picture,” he said. “It kind of reinforces what they've learned, and they understand the standard is across all CrossFit. It's not just me being a prick.”

The course can also help athletes connect the dots between their movements and a coach’s directives, said Sean Mast, owner of Average Joe’s CrossFit in Navarre, Florida.

“Because then when we cue them on specific faults, they are better able to understand what we're cueing them for or faulting them for,” he said.

CrossFit St. Louis has sent a team to the North Central and Central Regionals every year since 2014, and for Seabaugh, the Judges Course is the best way to make sure the right athletes make the cut.

“We want to make sure that the judging is pretty pure, because you don't want somebody in the gym who really doesn't deserve to make the team ... disappoint when they get to Regionals,” he said.

To make sure all his Open judges are on the same page, Seabaugh has them take the course as a group, going through the scenarios and debating each rep until they reach a consensus.

“It’s more of an educational opportunity beyond just taking the course,” he said. “We work together and go through why this is not a rep and point out the flaws in the reps to each other so that everybody's clear on what the standards should be.”

Mast prepares his athletes to judge and be judged through a series of mock Open workouts in the weeks before the Open. Once a week, he programs partner workouts, running each class in two heats so partners can practice counting reps while also critiquing for movement standards.

But it’s one thing to understand the concept of full range of motion and another to perceive it in action. Where exactly is that hip crease? And did that chest really hit the bar? Practicing judging, Mast said, helps athletes develop an eye for the standards—and they can do a few things to make hard-to-judge movements easier to evaluate.

For example, shorter judges can stand on a box to bring their eye level up to the bar during pull-ups.

“Or with wall balls I'll just say, ‘Your head needs to go up with the ball and down to the hips,’ so they're basically doing a squat and standing up every time the athlete is,” Mast said.

So you’ve got your coaches picked and prepped. The workout’s been announced, and now you have five days to test dozens of athletes. How do you stay organized?

“It's very much controlled chaos at its best,” Mast said, laughing. At Average Joe’s CrossFit, a handful of athletes throw down each Friday during the Open for an official Friday Night Lights event. But Mast and his coaches reserve several slots throughout the weekend for athletes less inclined to perform for a crowd.

Folk, who programs the Open workouts into regular classes each Friday at CrossFit Warrior RX, requests that athletes sign up for specific time slots during class so she can ensure enough judges are present. She also offers each athlete one “free pass” valid for a custom judging time of the athlete’s preference if he or she can’t make it during a scheduled class time.

Regardless of how you schedule your Open event, the key to keeping heats running efficiently is getting your shit together beforehand.

“I print (score sheets) out on Fridays and get them organized into piles separated by age and Rx or scaled and so forth,” said Michelle Murdock, Dan’s wife. Then, before the Open event begins, the Murdocks take judges and athletes through a workout briefing, explain the scoring and rules, and demonstrate the movement standards.

At CrossFit Beyond, a head judge helps keep the competition running smoothly. The role is filled by a coach or affiliate owner, and head judges ensure standards are being met.

Judges "may be nervous,” owner Joy Smolinski said. “It’s just like anybody else. They’re nervous and they don’t want to make a mistake, or they don’t want to no-rep (an athlete) because they’re afraid to.”

The head judge at Average Joe’s CrossFit is also responsible for collecting score sheets between heats, placing them in envelopes marked for each division for easy validation come Monday night.

Most affiliate owners will tell you it’s critical to have a plan for the Open. For five weeks each year, coaches rearrange classes and volunteer extra hours to set up workouts, judge athletes and validate scores. But the work is worth it “when you see the impact that it has on your community,” Mast said.

“It really is nice to see the athlete throughout the year prepare for (the Open), because they know it's coming, so they're pushing themselves all year long, which overall is changing their health status,” he continued. “And so the Open is really just that final measure of the year to see how we've overcome or what we accomplished this year, and (seeing) the community and the athletes pushing themselves makes it worth it every time.”

2017 CrossFit Judges Course!!


With the CrossFit Open right around the corner, it is strongly encourage that members consider taking the online judges course! Even if you don't decide to judge in an upcoming competition or judge an athlete who is registered for the Open at CrossFit Beyond, the course  itself will at least help you to be a better athlete. It will help you to think about form and technique. Being self aware of your own form and technique is a valuable skill to have as a CrossFit athlete, so if for no other reason but that, members should really take the course.

The course takes you through the basics of being a good judge. After each module, there are a series of written and multiple choice questions, filmed scenarios and freeze-frame judgment calls that will challenge and support your ability to judge human movement in real time. The course is not easy, but should benefit all potential competition judges and even anyone interested in the subtleties of human movement and performance.

**Take notes and record your answers on a piece of paper. If you miss one question you will have to start over.  Having the answers that you have already answered correctly  written down, will get you back to the spot where you left off much faster!!!

The cost for the course is only $10.

The course could take 2+ hours to complete so make sure you do it when you have a good chunk of time available.

The course is mandatory for anyone who plans to judge at Regionals. It is also required for Affiliate Managers who will be validating scores during the Open.

The intent of the course is to set expectations for judging athletes during competition and to review common movement standards. The course will also have revised scenarios where you will watch short segments of a workout and be asked to provide the correct score.

If you plan on doing your Open workouts at an affiliate, you are encouraged to use a registered judge, but it is not required for most participants. The Judges Course is available here:

The Open begins Feb. 23rd! Register now!


The CrossFit Open is less than a month away! Beginning Thursday, February 23rd, you can tune into the live Open announcement show streamed to to hear the announcement of the first 2017 Open workout.

Register now and select CrossFit Beyond as your affiliate gym. You can then enter your scores each week and see how you compare to other CrossFitters all over the world!

Register here:

Here is everything you need to know about the 2017 Open, according to



17.1: Feb. 23 - 27

17.2: March 2 - 6

17.3: March 9 - 13

17.4: March 16 - 20

17.5: March 23 - 27

Registration for the Open begins Jan. 12, 2017.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.  

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.


The Open has evolved each year to include heavier weights, higher-skill movements and new challenges. With the option of a scaled version for each workout, Castro has been upping the ante in the Rx’d division.

In 2015, Castro announced that Open Workout 15.3 would start with seven muscle-ups. A coveted skill in CrossFit, the workout pushed athletes to challenge themselves and many recorded their first muscle-up that year.

In 2016, athletes were tasked with a never-before-seen movement in the Open: the bar muscle-up. Additionally, the last two years have challenged the community with max lifts, time-priority workouts and tougher standards.


For the last four years, CrossFit has traveled the globe during the worldwide Open to announce each workout at a new location every week. Immediately following the announcement, two athletes take on the workout and set the bar.

In 2016, Open Workout 16.2 was announced from a small garage gym where perennial Games competitor Dan Bailey went head to head with Europe’s Björgvin Karl Guðmundsson.

Workout 16.4 was announced from Schriever Air Force Base in Colorado Springs, where we saw eventual two-time Games champ Katrin Davidsdottir battle against fellow countrywoman Sara Sigmundsdottir.

The options are endless in 2017. Stay tuned to for the release of this year’s Open announcement venues.


Congratulations Randy and Kristi!

CrossFit Beyond members, Kristi Freitag and Randy Shamblin have both successfully completed and received their CrossFit Level 1 Certification!

IMG_0785 randy

From all of us at CrossFit Beyond, we are very proud of you both and want to congratulate each of you on such a wonderful accomplishment! Your commitment, and dedication to  our members and community here at CrossFit Beyond is truly remarkable!

Welcome Baby Lorelai!!


This past week, Stacey, Eugene, and big brother Robert welcomed Lorelai Kyea into the world! Stacey has been running and working out throughout her entire pregnancy!

This of course also means that Joy is a Grandma again!!!!! Whooo hooo!!!!!

Congratulations Joy, Stacey, Eugene and Robert! On behalf of all of us here at CrossFit Beyond we cannot wait to meet baby Lorelai!!