A. Back Squat
B. 8 Rounds of:
15 Air Squats
20 Double Unders
Moving Forward from the Open:
The 2014 Open is officially done, and it was by far the most fun and thrilling in our 3 years at CFR. There were countless, amazing individual efforts by so many of our members. PR's were set, barriers were broken and challenges accepted. Many of you went above and beyond your own expectations, and some cases, mine as well. I hope that we can all look back on this experience and see it as a positive one. But the next question is "Now what?"
After the Open, class sizes typically shrink a bit, at least at first. Many are sore, tired, over trained and just burnt out. This is normal. The Open demands higher effort and intensity. Because of this, the next 7-10 days at the gym will be de-load weeks. This doesn't mean the workouts will be easy, but designed to build us back up from 5 weeks of competition.
The main question is what about after we recover from the Open, what then? How do I get better and learn from the Open experience? I've seen this for the last 3 years: for some, the Open is a stepping stone to getting better, in a major way. It can be a catalyst that literally opens new doors to fitness, mainly because it injects confidence in many athletes. Here are few things to be taken from the Open and used to improve your training:
-The Open will expose you: if you have a weakness, the Open will expose it for all the world to see (kind of). But seriously, the Open is a parameter for what is expected of regular CrossFitters. Those movements we saw and the arrangements were as CrossFit is it comes. Get better at those movements and get better at CrossFit. It's that simple. Pick out a few movements that gave you trouble and focus on making them new strengths for next year
The Open will give you momentum: people seem to show up more, and train more during the Open. They stay extra and practice toes to bar or cleans. Why can't this be the scenario year round? If you had a breakthrough during the Open, NOW is the time to focus on that and get better. Use the momentum of improvement you saw in the Open, and continue to make strides. If movements are put on the back burner, they will stay there and never improve
The Open will change your perception of "going 100%": I spoke with one of our members who said she thinks she's been doing the WOD's at about 80% effort, now that she experienced the Open. This is a huge realization; imagine how much more results you will get if you give "Open Effort" day in and day out. Now, this may not be possible from a mental or physical standpoint on a daily basis but a good rule is to give 100% of whatever you have that day. One change I'm going to make in programming is every once in awhile the workout will be written and the goal will be to do the workout at Open pace
The Open will make you unsatisfied: As the saying goes, "No CrossFitter is happy with their position on the leaderboard". Well maybe a few are, but you get the point. You can always get better. To me, not being totally happy with your standing or performance is a positive thing. It will make you hungry in your future training. If you' read this far, good on you! I want you guys to ask myself and the coaches what you can do to get better. We may tell you, based off your Open performance that you need to stretch 6 days per week, or get on a back squat program, or attend the yoga, endurance or weight lifting class. We may tell you to take more rest days or come in more frequentlty. The end goal will be to make you a more well-rounded, fit individual
A final note on classes, attendance and your membership
Steph and I are in the process of implementing a sign in system for the gym. It will likely consist of swiping an Ipad when you walk in the door. Until then, Steph is tracking everything old school excel spreadsheet style. She's been doing it for about a week and the findings have been eye opening. The long term reason for doing this is it gives us a better idea of what classes are the busiest, what days of the week are the lightest, who isn't coming in, who's coming in more than membership allows etc. The main goal is get a better feel for overall attendance and imrpove the daily goings-on at the gym. A couple notes:
-when a membership is purchased, the expectation and agreement is that the member fulfills that membership. A three times per week membership simply means you are allowed to attend 3 classes per week. If you have a special situation (travel, illness, injury) Steph will work with you on this. However, it is expected that 3 classes will be attended per week rather than a different variation from that. We are also starting a policy that each member gets one "freeze" per year, with no penalty. One of the reasons CrossFit is an effective training program is that it holds individuals accountable for attending classes. We want you to come to the gym!
-specialty classes: we want you guys to come to our specialty classes. They will be a major factor in improving specific aspects of your fitness. Remember, if you attend a class at 7pm on Wednesday and then stay for Yoga, that counts as two classes. Same goes for Endurance on Mondays and Oly lifting on Saturday mornings.
-moving forward, if a member attends too many classes within a given month, it's not a big deal, but we will bill members a prorated rate on additional classes attended.
-if any members would like to change their membership at any point, we can accommodate that immediately. Unlimited memberships give you access to 5+ classes per week, including all specialty classes and nutrition seminars