Last week, we discussed the CrossFit Open and what it is – the worldwide fitness competition that allows you to challenge yourself, push out of your comfort zone, and compete with people from around the world.
Even if you may not be in the best shape, the open is still a great opportunity for all to test their fitness and come together as a community. And, there are ways we will be preparing as a gym (and ways you can prepare yourself) to do the best you can in the Open.
Gym Programming
As we move into the Open for the next three weeks, our programming will change. As a gym, we will focus on conditioning and movements we will likely see in the Open. Even if you are not planning to do the Open, this three-week stretch will be a great time to work on your fitness and push yourself in ways that will only grow you mentally and physically.
Every Thursday for the next three weeks, the Open workout will be announced. It could be anything, so we do our best to be prepared for whatever will be thrown our way.
On Friday, the Open workout will be programmed for our daily class workout. Come get it in during our normal class times or participate in our Friday throwdowns, which start at 5:30 each Friday evening.
How can you prepare for the crossfit Open?
Whether this is your first open or twelfth, there are ways you can prepare yourself to perform your best each week of the Open.
Though we do not know the exact workouts we will face, we can follow the patterns of previous years to get a good idea of what to prepare for.
To start, we know we will be getting some sort of metabolically challenging workout. As we are almost two weeks away and the Open itself is three weeks long, we do have time to get ourselves used to this kind of work.
While we won’t be able to make massive gains in a few weeks, we can get ourselves used to being uncomfortable.
Attend group crossfit classes
Make it a priority to attend group CrossFit classes. The group environment can stimulate that competitive mindset, and if you attack the workouts the best you can, that attitude will transfer over to the Open. Use the next few weeks to step out of your comfort zone and truly give it your ‘all’ during your training.
Add in additional conditioning
It doesn’t need to be much. Just one day a week where you add a twenty minute run or a few sets of bike intervals will improve your conditioning. Make a challenge to do twenty extra burpees every day (or 50 to 100 if you are really crazy). Though uncomfortable in the moment, these sessions will pay huge dividends in the future.
Skill Work
It is very likely the Open will include things like
- Double Unders
- Toes to bar
- Handstand Push-ups
- Pull-ups
And more advanced:
- Muscle ups
- Handstand Walk
- Strict handstand
If you have a new movement you are hoping to achieve in the Open (or you have a movement you are not so excited about) add in additional skill work whenever you can.
For example, if you struggle with double unders, use them to warm up before class. Spend six minutes working in intervals of 30 seconds on and 30 seconds rest. Get comfortable with the movement.
If you struggle to connect toes to bar, you can do something similar. After class, complete a five minute EMOM. Set a number of toes to bar that are challenging but doable and complete that amount at the top of every minute.
We don’t need to dedicate unreasonable amounts of time to improving a skill. It’s never all or nothing. Small, consistent steps will help you grow.
While it is still true we can not make massive gains, you can get more comfortable with movements than give you trouble, especially if it is a timing issue you struggle with.
Set yourself up for success
Use the Open as a challenge to not only get on track with your fitness, but also your sleep and eating habits.
Three weeks is the perfect amount of time to set new healthy habits. Make it your goal to get at least seven hours of sleep each night during the three weeks of the open.
Dial in your nutrition. You can work with a nutrition coach or choose one aspect of your diet you would like to improve. Perhaps it is cutting out processed sugars. Maybe it is drinking enough water. It could also be hitting your protein goals. Whatever it is, use the three weeks of the Open as a reset to get back on track.
The open is more than just a competition.
It is a time to challenge ourselves. It is a time to put ourselves to the test and set goals to work toward. You don’t have to be aiming for the CrossFit games to do the open. It is you against you. Use this time as an opportunity to set yourself up for success and instill some healthy habits.
