The CrossFit Open Recap



Back to the beginning!

So the Open is over. You are either sad or relieved or a strange combination of both where you kind of enjoyed some workouts and have a mild case of Castro inspired Stockholm Syndrome.

In this article we are going to talk Post-Open to go about it and how we are going to help guide you in the right direction.

If you train often (~5x a week) that’s 260 sessions for you to get better. This is both heaps and not many at all.

Here I am going to make the assumption that you are training for the CrossFit Open as it is the most logical way to benchmark your improvements from year to year with a multitude of data points for comparison, as well as it being the culmination of an entire year of the Ox Box Method.


We are going to go step-by-step:


  1. Set your goals and figure out if you care about them.This one is pretty simple. If your goals are tangible, measurable and lofty yet reachable, every decision becomes about whether this is taking you towards your goals or away from them. It’s as simple as not bitching out on coming to the WOD with heaps of running, ensuring there are vegetables in every meal you eat, not having dessert, or finishing off the movement you’re doing a couple of seconds after the clock hits time.
  2. Always consider intensity.“Be impressed by intensity, not volume” - Greg Glassman.Your pace is generally your pace. Even though mindset can make a make a difference as to how you go about your workouts, the best mindset in the world will not save you from a good and proper early redline. Know your pace and think about getting a little quicker each session. We are playing the long game here...think 260 sessions for us to get a little faster each time. Whether it is literally doing the reps quicker, or enforcing 5 second set breaks, or committing to always pushing the last minute of every WOD in an all out effort.The point is, if you’re going to devote 1 hour of your day to fitness, and ~20 minutes of it actively trying to encourage physiological adaptation to want to make that 20 minutes count. Finish with no regrets.
  3. Do things to standard.People whose chest touches the bar on their chest to bars are going to have no issue when it is judged. Same with those who squat hip crease below knee crease, those who lock out their elbows at the end of their reps, those who make sure their chest hits the floor on burpees...the list goes on. The basics in the Open should feel no different to your normal training.
  4. Accept that you suck at something.You now probably have a pretty good idea of your weaknesses. Do not avoid them and challenge yourself to make them a strength. If you come to all the workouts involving wall balls, it truly will not take you long to get better at wall balls. Once you see that traction and improvement you will soon enjoy wall balls. Shortly after you will be good at wall balls. Make a note of what you hate to say come up, and make it your bitch.
  5. Think long term.You’ve got an entire year. 260 workouts, and some rest days. The pizza is not off limits in moderation. Stay sane. This is not your justification to eat shit food because you read point number 5 of a Post Open article. This is an encourage meant to eat and train consistently over the year.If you miss 2 straight workouts and back it up with burgers and beers, don’t concede the remainder of the weekend to the binge. Enjoy your beers and burgers, and then get back on track tomorrow.
  6. Read the brief.The brief is going to outline the intention. The intention is going to be super important for you guys. The intention is like we’ve done all the work for you in creating a beautifully structured and well rounded program (patting ourselves on the back here). Our program takes into account movement, strength and mobility through all planes, types of movement, energy systems and progressions. If you perform the workout completely different as to what is intended, thus not hitting the stimulus, you miss out on becoming a well-rounded athlete.
  7. If you ever need any advice on the direction you’d like your training to go, feel free to ask a coach. We want to see you get better. It is truly the purpose of our work. We are proud of you and take pride in you. Let’s get better together this year.


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