Pre-Open Blog

2.10.2015

It’s that time of the year again—the 2015 Open is just weeks away! You could probably tell by the types of workouts we’re doing these last few weeks what we’re gearing up towards: high cycle rate, light to moderate weights, and lots of volume in relatively short time domains. Only a few more weeks left to prepare, and then it’s game time!

Plenty of changes have been made to the regions as well as the new scaled division (as well as a teens division, ages 14-17). I’m going to be honest with you all about this: throwing our region in with the Central East region just made everything a LOT more competitive. The way I see it, we have 2 options approaching the 2015 season:

1. We can get really stressed out about it, grind training to a halt so that everyone has 2 shots at every Open workout. Tension will be high, and there will be ample frustration and disappointment for everyone.

(I’m not a fan of option 1….!)

or, 2. We can remember why we began training in the sport to begin with, we can have fun with it, keep it light, hit every workout once and be done with it, and still have a life for the 5 weeks of the Open.

I’m a much bigger fan of option 2!

With that said, let’s approach these workouts with an open mind and a willingness to give 100% and leave it all on the floor. Let’s have fun with it, trust our training, cheer each other on, and enjoy the amazing community of athletes that work every day to our left and right.

With the Open workouts being announced on Thursday evening, every Friday’s WOD will be the Open workout associated with that week. We will also allow a group to come in Saturday morning to test the workouts as well during class. THOSE WILL BE YOUR ONE AND ONLY SHOTS TO DO THE WORKOUTS…no re-tests. That way, we can still stay on track with our program and have a life outside of the box!

PS….the Friday evening heats, from 6:30pm on, will be the testers only (scaled and Rx) and will run back-to-back until everyone has had a heat. I strongly encourage you all to come out, even just to spectate, and you’re certainly welcome to bring snacks and/or some (adult) beverages as well! Let’s have a great time during this 2015 season!

RLTW <1>

—Coach Phil

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

How do I start?

If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!

What do classes look like?

Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.

We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.

Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.

At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!

Are the coaches qualified?

We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.

More Blog Posts

Pre-Open Blog

FAQs

What is CrossFit?

How do I start?

Is CrossFit hard?

What do classes look like?

Do you track progress?

How much does it cost?

Are the coaches qualified?