Categorized as: EVENTS

5 Hacks to Compete at Your Best in the CrossFit Open

The Open is an exciting time for CrossFitters. Last year over 200,000 individuals registered for the CrossFit Open. With the introduction of the scaled division and teens division I expect that number to be more like 300,000. For the veterans the Open is part of the process to getting back the the Games. For the other 99% the Open is more of an experience that they get to share with their friends and family. Over the years I have found some common themes that make the  newbies to the CrossFit Open much harder than it should be.

Following these 5 steps you will be guaranteed a better performance than if you didn’t follow these hacks.

  1. Compete in the afternoon or evenings instead of the morning. The Open is great because you can do the workout at anytime you want to. At Regionals and the Games you don’t have that luxury. Strength and endurance capacity are both higher in the afternoon, while the likelihood of injuries is decreased (1). Exercising when body temperature is lowest, which is typically later in the day, results in improved performance and increased power. At this time of day, muscles are more flexible since your body is more warmed up than it is in the morning. Your reaction time is likely to be quicker, while heart rate and blood pressure are low. Protein synthesis peaks at this time of day, as well. Based on this, intense workouts should take place during the late afternoon or evening. Now this doesn’t mean that you can’t peak in a early morning session for the CrossFit Open if that is your preferred training time. Go for it, but it will take twice as much prep work than a late afternoon session. You know your body best.
  2. Do not consume a pre-workout or eat something you don’t normally eat in training. This isn’t a time to try something new. Taking a pre-workout before a competition is a huge mistake. A pre-elevated heart-rate prior to competition (due to consumption of a pre- workout stimulant) will increase the propensity of raising your heart-rate even greater during high intensity competition. We know athletes who have gathered resting heart rate data for years and in a day or two can identify a 1 or 2 bpm elevation that precedes an illness or a bonked training session. On the other hand, if you are an avid coffee drinker a cup of coffee prior to competition can help reduce the time of fatigue(2). The present study indicates that a caffeine consumption 40 minutes before exercise can enhance exercise performance by increasing the total time to fatigue during incremental testing. Now if you don’t drink coffee on the regular now isn’t the time to do so. The same goes for food. Experimenting with new food or going to restaurants the day before competition will likely negatively affect your performance. The safest thing you can do is cook your food the days leading to competition. This will reduce the risk of getting an upset stomach or constipation.
  3. Watch the best of the best compete and take notes before attempting the workout yourself. There isn’t a top 10 CF Games athlete who doesn’t strategize these workouts without suggestions and tips from other athletes and coaches. Mimic the best athletes and you’ll be gold. Even Michael Jordan studied film. Watching the Open event live is an exciting experience as a competitor. You get to watch the best of the best compete side-by-side without knowing the workout until minutes before competing. Many times the strategy the athletes used isn’t the most recommended simply because they don’t get as much time to strategize the workouts as many others do after watching it first hand. Many things to consider during the Open workouts is what your capacity is at those skills, the muscle groups that will be taxed the most, and a score you feel you can achieve will all predict how you attack a workout. With that said there will be many videos that will come up following the Open workout announcements by CrossFit gurus such as Kelly Starrett and Barbell Shrugged that will offer suggestions and strategizes for the workout.
  4. Get a crap load of sleep. When was the last time you didn’t set an alarm? I did it last week and ended up sleeping 10 hours! That was my body saying you need sleep. I woke up feeling like a million bucks! That day my training session was the best it had been in a very long time. Several new studies give an additional insight on how modification of sleep affects our performance and changes our normal physiology. In one study, scientists recruited several basketball players and extended the duration of their nocturnal sleep by approximately two hours over a period of 5-7 weeks. Instead of their habitual 6 to 9 hours, the athletes were sleeping for at least 10 hours every night. Researchers compared the athletic performance, as well as indicators of reaction time, mood and sleepiness before and after this intervention. It turned out that after several weeks of regular extended sleep all sportsmen demonstrated faster sprinting time, better shooting accuracy, decreased reaction time, better mood scores and significant improvements in vigor and fatigue. Performance parameters are, essentially, the indicators of neuromotor functions. Their improvements reflect higher level of brain activation(3). Remember sleep is part of training.
  5. Do not compete in any of the Open workouts by yourself. Ask a workout buddy to compete with you even if they haven’t registered for the Open. You will always score higher when you are competing against someone else. Its like Greg Glassman stated:  We’ve learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed, “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output, but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.



Thursday March 12th, 2015

B) Every 2mins for 20 min:

  • 5 Back Squat (135/95)
  • 10 Burpees

Immediately after 800m Run for Time

coming Friday…

10 Rounds for Time:

  • 10 Box Step Upswith KB
  • 10 KB Swing (Russian)-Heavy
  • 10 Situps

Enter The CF Open Even If You Can’t Win

I’m joining the CrossFit Open again. I’ll probably be in the Open until I die, tossing aside a cane to throw myself up on the pull-up bar, and overhead squatting my walker. I’m just that way. Stubborn and aggressively optimistic.

The Open is fun. It’s wild and crazy and so full of enthusiasm that it makes you wonder for our sanity. “7 minutes of burpees? Ok!” I did that one last year, after three days of a horrible stomach virus that left me sleeping on the bathroom floor. But I wasn’t going to miss the start of the Open. I dragged myself to the box, and for seven minutes, threw myself down on the ground and then got back up. Then I turned some horrendous shade of grey, and spent several minutes in the CrossFit Santa Cruz parking lot, trying not to throw up. Good times.

And that’s what’s wrong with us, right? This is the kind of story we remember. These are the things that make us happy. Sure it’s fun to see who leads the Open, like it’s fun to watch the real beasts of your gym do incredible shit, but it’s the stories of perseverance, drive, and hope in the face of bad odds that make us smile and be proud to call ourselves CrossFitters. It’s competing, even when you have no chance of winning. It’s putting yourself out there. Having heart, in the face of a world that seems to want to stomp it out of your chest.

CrossFit isn’t just a workout, or a movement. It’s a warrior cry on a windswept plain when the enemy is all around you. And that’s kind of cool.

So, I’m joining the Open again this year. A 47-year-old woman with a couple of body parts that have seen better days. I’m not fast, I’m not agile, but the squat is my best friend. So, I’m plunking down my $20 today and I’m taking my place in the ranks. Join me. We’re going to have SO much fun. (1)

Wallball Demo from Fridays Class!

Wallball Demo from Fridays Class!

Thursday February 19th, 2015

A) Skill: Rope Climb

B) “Nicole”

Complete as many rounds in 20 minutes as you can of:

  • 400 mRun
  • Pull-up Max Set

coming Friday…

For Time:

  • 500m Row
  • 50 KB Swings
  • 40 Box Jumps
  • 30 KB Swings (Russian)
  • 20 Burpees
  • 10 Box Jumps


CrossFit Open

Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open

  • Feb. 26-March 30, 2015
  • 15.1: Feb. 26 -March 2
  • 15.2: March 5-9
  • 15.3: March 12-16
  • 15.4: March 19-23
  • 15.5: March 26-30

The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5 p.m. PT on Thursday, April 23, and the competitors will have until 5 p.m. PT on Monday, April 27, to submit their scores. The top 20 athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFitGames.

The Masters Qualifier

April 23-27, 2015

The Regional competitions will be held over three weekends in May. The 17 regions in the Open will feed into eight Regional competitions. The top athletes in each region will face top athletes from at least one other region in the new format. Read more…

Screenshot (297)

Check us out on the Naples Daily News Website!

Tuesday December 30th, 2014

A) Skill Work (10mins):

  • Parallete Hand Stand Holds

B) Accumulate 3 minutes of:

  • Parallete L-sits

C) 15min AMRAP:

  • 10 Pullups
  • 20 Pushups
  • 30 Situps
  • 40 Squats
  • 500m Run

coming Wednesday…

A) 2 min intervals:

  • Wall Balls (20/14 lbs, 10/9 ft)
  • Box Jumps (24in/20in)
  • Russian Swings (70/53)
  • Goblet Squats (53/35)
  • Sit-ups
  • 400m Run

B) Repeat at 90sec intervals

**Just a reminder that we will closed New Years Eve night and New Year Eve morning. Regular classes New Years night! 


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