The CrossFit Open:
Hands down, the best $20 I spent in 2014 was my registration for the CrossFit Open. I wasn’t planning on signing up, but after a little arm twisting from one of our coaches, I bit the bullet and decided to go for it.
I felt a little silly signing up and then crossing my fingers that there wouldn’t be any pull-ups or a number of other movements that I couldn’t do yet. But I figured, if nothing else, I could set a baseline for just how bad I really was and have a big list of stuff to work on.
To my surprise, the Open ended being a huge growth experience. And it was a total blast!
The Open is five workouts over five weeks. One workout is released each week and you have five days to get the workout done and submit your score.
If I could have seen all the workouts before they were released, I would have looked at all the movements and weights on the list and said, “can’t do that, can’t do that, definitely can’t do that one.”
But there is something about being faced with a workout that you have to just do – as prescribed with no negotiation – that makes you just . . . do it. Well, that and a lot of cheering from your fellow athletes.
I could barely do one pull-up before the Open and somehow I eked out two chest-to-bars during week 2. Another week, I did twenty dead lifts at a weight that was well above my last PR. Each week there was something I thought I couldn’t do and each week I still managed to get a score.
My rank wasn’t anything to brag about, but I came out of the Open being able to do much more than when I went in. I graduated from banded pull-ups. I started using more weight during WODs and I started doing a lot more of our gym workouts as prescribed.
The 2015 Open starts at the end of February and this year there is a scaling option for the workouts, so there’s really no excuse. Get yourself registered! Best $20 you’ll spend this year.
1) Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute
until you can no longer complete 5 reps. When 5 reps are no longer
possible subtract 10-20# and complete the remainder of the EMOM.
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1
P: 10:00 AMRAP at a conversational pace of:
25 6′ Target Burpees
25 Thrusters 65/45#
5:00 AMRAP as fast as possible of:
10 6′ Target Burpees
10 Thrusters 95/65#