With all the buzz around the gym about the CrossFit Open, we wanted to get everybody on the same page and explain what it is all about, why everyone should sign up + how we are going to prepare you for what’s coming!!
Although the CrossFit Open has traditionally been referred to as the first step towards qualifying for the CrossFit games, it has grown and developed into so much more. The Open is not only a stepping stone for those looking to compete on the worldwide stage, it has morphed into a worldwide event aimed at making everyone fitter, strengthening communities and having fun!
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- The Open is the largest CrossFit community event of the year. Every year hundreds of thousands of athletes come together to test their fitness and exercise race with their friends!
- It is a 5-week, 5-workout competition. This year, the first workout will be released on Feb. 21, 2019 and the final scores will be accepted March 25, 2019. Please note that due to changes with CrossFit, there will also be an open in October 2019 (get ready!). Then, every year afterwards it will occur annually in October.
- Workouts are released on Thursday and athletes have until Monday to submit their scores. You are free to do the workouts as many times as you want (but are not obligated to at all), and then post your top score.
- Athletes will complete the workout with a judge (more on this below) and post their scores online. This will rank athletes against everyone else signed up, in our region and across the world – how cool!! Don’t worry, we will take care of organizing the heats and the judges, so all you have to do is show up! More details on this to come.
- There are RX and scaled options for every workout, so you can choose which workouts you would like to complete RX and which you would like to do scaled. This can be decided after the workout is released. If you want to improve your score, traditionally, 1 rep RX has been worth more than a killer scaled score, BUT, you’re free to decide what you want to do!
- Workouts are typically short and intense. The movements span a wide spectrum, including high skill gymnastics movements, monostructural pieces, barbell cycling and pure grunt work. Some workouts are short, some are longer, you’ll like some and you’ll hate some. BUT, you will take away something from each workout, you’ll be a better, fitter and smarter athlete because of it.
At 6S, the CrossFit Open is not only about exercise racing, there’s a social aspect to it as well. When all is said and done, we celebrate being done and celebrate each other’s accomplishments. We hangout, laugh & bond over “post-workout feels” with beer and food.
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Many of you have felt the GLORIOUS effects our new Echo Bikes can have on your fitness. Combined with their Ski and Row compatriots there has been a spate of what you may term ‘cardio’ workouts. I will be the 1st to admit that I was VERY excited at having the new toys to play with and the program took an exuberant step in a more conditioning direction.
Here is what you can expect for 2019:
During Jan and most of Feb, we will be preparing for the CrossFit Open (explained above). To get you ready for what’s to come, I will be programming workouts loosely based on previous Open workouts, as well, you can expect to test some of the previous Open workouts:
- We need to lock in common movements found in the Open like snatch, clean, thrusters, T2b, C2b, HSPU and DU to name a few. I would like to give you as much exposure prior to the Open so that when the workouts are released you can approach it with confidence and join your fellow members in the excitement that is the “Open Season”!
- I am going to be adding strength based workouts too. This will happen in 2 parts: either squatting, pressing or oly lifting (HEAVY), or accessory-focused strength building exercises.
- Of course the Bikes, Ski’s and Rowers will still show up! Along with some Pose Running Technique things in the warm ups to prepare for the ton of running you will do once spring shows up.
So basically you can expect “traditional” CrossFit workouts as of now, and into the future. I will be applying as much knowledge and thought as I can into the program to ensure that you have fun, but achieve the results you want.
How can you be successful in the Open?
Show up, keep working hard and prioritize intensity! When we train INTENSITY, we challenge our nervous system greatly, so also you need to ensure that you are taking care of your body outside of the gym. If we do not allow for ample recovery through good nutrition and sleep (among others), then our bodies will enter into chronic fatigue states and performance and quality of life will suffer. Remember: You don’t always need to feel like you are going to die for a workout to be effective.
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Stay tuned for upcoming emails regarding a 2019 Open Prep camp!
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