The Open is Over... Now What?

  The open is exciting and exhausting. After week five most of us can agree that we are glad it is over. We want to get back to the grind and the Saturday team workouts. However, what you can take from the open is invaluable information about where you are right now in your fitness journey and where you want to go. Was there a workout you struggled with, a movement that just keeps giving you trouble. Was it skill related or strength related? Did you mentally handle challenges well or did you break down mentally in certain workouts.     As a gym owner, I also look at our performance during the open and evaluate how the years programming worked for us or even against us. There is not one way to prepare for the open but thousands of ways to intelligently prepare and plan your athletes for the five week competition. The key is finding the best for us, our community, and our overall goals. Regardless of where you place in the open, the NUMBER ONE GOAL is to increase everyone’s health, fitness, and overall well being.     There are three main ways to measure fitness. One, is through the CrossFit Open and the countless evaluations we plug into Wodify to track over time. The other two, are not as easily measured.     Wellness, is another component we can measure throughout the year. What, if any, illnesses or injuries did athletes have to overcome throughout the year?  Getting an annual physical would obviously be a great way to measure wellness and how your fitness regimen is increasing your health. What we often do not celebrate enough, is the athlete that has been able to quit taking blood pressure medication or was pre-diabetic and now has zero blood sugar irregularities. Injuries are tough. Our goal is to limit the number of injuries an athlete may have during the year. Proper warm up preparations and activation are one way to help decrease the risk of injury as well as a relentless demand for athletes to adhere to the proper movements. Even with that, as in any sport, at some point injuries or overuse may occur.     The last one is even more difficult to evaluate. Well Being. How has this program changed someone’s confidence? Did we do a good job of facilitating positive self talk and encouragement that can allow someone to break through insecurities? An athlete struggling with confidence and self worth may still be struggling but are we helping move them in a healthy direction? The mental aspect will continue to be something we develop with the help of Brad Marshall and Focus Unlimited.     Here is what you can expect in this year’s programming.     Expect the programming to continue to evolve. Every year we get better, the programming continues to grow in it’s challenges and skills while staying elegantly simple. The programming will be strategic, focusing on form, strength, and endurance. You will be challenged more this year than ever. You are ready for it, and for many, you have worked for two years sharpening the ax. If you are still young in your CrossFit life, don’t worry. Every single workout, no matter how difficult or complex it may look, is tailored to fit you and what you need. Let our great team of coaches guide you through the workout and never be afraid to let them know you need their help.    For those athletes that feel it is the right time to take their training to the next level and want to be a bit more competitive, we will be providing supplemental training in Wodify that will coincide with class.  This will entail extra work. This is not an alternative to class, this is a supplement to be done in addition to class workouts. This will include gymnastic skill work, extra lifting or olympic technique, along with extra conditioning depending on the time of year. You can complete this training during open gym, outside, or even at home if you have equipment. All we ask, is not to get in the way of class, be mindful of your noise while coaches are teaching, and don’t let it get to your head. Have fun! It will be called Street Training in Wodify, mainly because all the other good names like “comp training” are taken.   =)     For those athletes that want to work more on their mental game and how that can positively transfer to home and work life, we will be doing more work with Focus Unlimited offering more seminars/classes and one on one coaching.      I am filled with more excitement and motivation than ever watching you all conquer the Open this year. I cannot wait to be a part of the amazing things you will accomplish during this next training year.  The 2018 CrossFit Open is closed but the doors are just opening. 

The open is exciting and exhausting. After week five most of us can agree that we are glad it is over. We want to get back to the grind and the Saturday team workouts. However, what you can take from the open is invaluable information about where you are right now in your fitness journey and where you want to go. Was there a workout you struggled with, a movement that just keeps giving you trouble. Was it skill related or strength related? Did you mentally handle challenges well or did you break down mentally in certain workouts. 

As a gym owner, I also look at our performance during the open and evaluate how the years programming worked for us or even against us. There is not one way to prepare for the open but thousands of ways to intelligently prepare and plan your athletes for the five week competition. The key is finding the best for us, our community, and our overall goals. Regardless of where you place in the open, the NUMBER ONE GOAL is to increase everyone’s health, fitness, and overall well being. 

There are three main ways to measure fitness. One, is through the CrossFit Open and the countless evaluations we plug into Wodify to track over time. The other two, are not as easily measured. 

Wellness, is another component we can measure throughout the year. What, if any, illnesses or injuries did athletes have to overcome throughout the year?  Getting an annual physical would obviously be a great way to measure wellness and how your fitness regimen is increasing your health. What we often do not celebrate enough, is the athlete that has been able to quit taking blood pressure medication or was pre-diabetic and now has zero blood sugar irregularities. Injuries are tough. Our goal is to limit the number of injuries an athlete may have during the year. Proper warm up preparations and activation are one way to help decrease the risk of injury as well as a relentless demand for athletes to adhere to the proper movements. Even with that, as in any sport, at some point injuries or overuse may occur. 

The last one is even more difficult to evaluate. Well Being. How has this program changed someone’s confidence? Did we do a good job of facilitating positive self talk and encouragement that can allow someone to break through insecurities? An athlete struggling with confidence and self worth may still be struggling but are we helping move them in a healthy direction? The mental aspect will continue to be something we develop with the help of Brad Marshall and Focus Unlimited. 

Here is what you can expect in this year’s programming. 

Expect the programming to continue to evolve. Every year we get better, the programming continues to grow in it’s challenges and skills while staying elegantly simple. The programming will be strategic, focusing on form, strength, and endurance. You will be challenged more this year than ever. You are ready for it, and for many, you have worked for two years sharpening the ax. If you are still young in your CrossFit life, don’t worry. Every single workout, no matter how difficult or complex it may look, is tailored to fit you and what you need. Let our great team of coaches guide you through the workout and never be afraid to let them know you need their help.

For those athletes that feel it is the right time to take their training to the next level and want to be a bit more competitive, we will be providing supplemental training in Wodify that will coincide with class.  This will entail extra work. This is not an alternative to class, this is a supplement to be done in addition to class workouts. This will include gymnastic skill work, extra lifting or olympic technique, along with extra conditioning depending on the time of year. You can complete this training during open gym, outside, or even at home if you have equipment. All we ask, is not to get in the way of class, be mindful of your noise while coaches are teaching, and don’t let it get to your head. Have fun! It will be called Street Training in Wodify, mainly because all the other good names like “comp training” are taken.   =) 

For those athletes that want to work more on their mental game and how that can positively transfer to home and work life, we will be doing more work with Focus Unlimited offering more seminars/classes and one on one coaching.  

I am filled with more excitement and motivation than ever watching you all conquer the Open this year. I cannot wait to be a part of the amazing things you will accomplish during this next training year.  The 2018 CrossFit Open is closed but the doors are just opening. 

3/26/18 MONDAY CROSSFIT

DELOAD WEEK: The weights should be light this week and athletes should focus on proficient movement. Conditioning volume will be relatively light. The reason for a DELOAD week is to give you some active recovery and allow you to experiment and have fun during the workouts. Mentally to take a rest and not focus on the score in Wodify as much. We only have four true Deload weeks during the year so please take this one to your advantage and be ready to come full speed the week after.

A. Clean (5x3 60%)

Rest exactly 60 seconds between each set

Must be Squat Clean

B. Push Press (3x8 60% )

C. Metcon (Time)

3 RFT:

10 Cal Row
20 Push Ups