4 Reasons to do the Crossfit Open

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“WHAT IS THE CROSSFIT OPEN?

The Open is comprised of five workouts over five weeks, and it starts with 16.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website.

The announcement will take place at a different location each week, and two athletes (or more) will perform the workout live. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?

The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.

While the purpose of the Open is to find the fittest athletes in each region to move on to the regionals, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing your gym’s community closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: bodyweight snatch, muscle-ups, toes-to-bars, handstand push-ups, double-unders, etc.)

Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.”

 

I thought I would begin with this great start from the games website itself.  It explains the “open” pretty darned well.   The whole article is definitely worth the read.   HERE

But let’s find some reasons that I, as your coach, believe you,  yes you, the one hiding behind all the peeps doing pushups, and thinking you will never be there,  here a few reasons that YOU  should do the open.

1.  BECAUSE YOU CAN  

Last year was my first year and the Boxes first year doing the Open.  I will admit it openly, I regret not participating every year.  We do not have to be a “competitive” box to compete in the open I learned that, and nearly 50 of your fellow athletes experienced it last year.  They all found out that they could do it, they could find a mod that works, they could all appreciate, they could all do…what we do every single day we step into the box, and then they got to see all of their fellow competitors doing it to.

2.  BECAUSE It’s FUN  

There something magical and fun about laying it all on the line for a workout, and then anticipating, guessing, hoping, that the next one that comes on Thursday night will be something you can do, or have done, or at least doesn’t mentally scar you just by looking at it.  Although there is certainly something to be said from accomplishing that which just scared you to death.  The support and camaraderie that this competition fosters is almost worth the price of admission alone, that makes it incredibly fun, but when you let go of some of your personal insecurities and get used to putting it all out there on the line, that becomes one hell of a release, and ultimately a ton of fun.

3. BECAUSE YOU GET TO COMPETE

“but Rob, I have no desire to compete”   ok..  Good.  In fact, I have not plans/ desire to ever make it to regionals, and I hardly ever compete, but I will never miss an open again.  Why?  Because  when you WOD in this, you will work harder than you ever have before, and it will show you what you are capable of.  Ask anyone that has done it before.  It brings out the best in your effort.  That’s the reason to “compete”   don’t do it to win, do it find a threshold you have never thought possible for yourself.  You will enjoy it,   I promise.

4. BECAUSE IT WILL GIVE YOU A GOAL NEXT YEAR 

Yes, some of you have heard it before.  Do not do the open for you, right now.  Do it for who you will become next year.  That’s the exciting part, when you have tracked this year, looked at your benchmark, and can treat the open like a sort of annual performance check.  It’s not uncommon to see things like, –  WOW, last year I couldn’t even pretend to do a bar muscle up and this year I got 5…etc.   Wicked.  Look to who you are going to be a year from now, or the type of athlete you want to be, and take the appropriate steps to make that dream a reality.   (do the open)

 

And in closing let me bring one more point to light.  You will never be “ready”   That is the whole point of Crossfit.   If the Open WODs pop up and the first thing you think is wow, no big deal, I got this  (and it isn’t bravado)   then the programmers aren’t doing their job.  The open is the ultimate (for us normal folks) definition of the unknowable WOD.  The only way you prepare for that is to do it!!!

CLICK HERE TO REGISTER FOR THE OPEN BECAUSE I SAID SO AND YOU WILL LOVE IT 

 

5 Ways to Fit Exercise into your schedule.

Amy, busy mom of 4 Finding time to work hard

Amy, busy mom of 4 Finding time to work hard

Moving is important.  We get that.  Exercise is moving, but some of us have the busiest lives in the world, and there is sometimes not enough time, what in the world can we do?  Well here are five shots at you to try and let you have some found time, or reconsider the order of your day.

5 Ways to Fit Exercise into your life.

#1.  Wake up 30 minutes earlier than you do right now.

Holy moly!!!  Impossible.  Improbable.  NO WAY!!!!!  I’m sure if you like to sleep until the last possible second in the morning and especially if you have a spicy love affair with the snooze button every time your alarm goes off, then this task might seem impossible.  But there are a host of reasons that waking up a bit early, and getting a quick High Intensity Workout in will make the rest of your day absolutely awesome.    You will get an endorphin spike that will leave you feeling great for the rest of the day.  You will get it out of the way so that the rest of your day you know you are already taking steps to feeling better.  More often it’s an easier time to schedule that will not let after work duties get in the way.  These are all great along with the short term metabolic boost.   These are all great reasons to “Rise and Grind”

#2  Find a workout buddy.

Workout buddies are awesome, so long as they do not become socialization buddies.  Use your buddy to help hold you accountable, to motivate you, to inspire you, to pick you up if you need a ride, and even to complain to.  Some studies have shown that having a workout buddy means you are 85 Percent more likely to stick with a program.  So find your BFF for Working Out!!!

#3  Immerse yourself in the benefits of Exercise.

Subscribe to blogs, journals, blog casts, etc.  Magazines if necessary.  Human minds are crazy wonderful things. If you read an hour or two a day about the benefits of exercise, you will start to assimilate the mindset and suddenly start reorganizing your day around training.  Education is a truly wonderful thing.

#4   Stop Watching America’s Got Talent.

The average american watches 5 hours of Television per day.   I’m not sure I need to write anything else on this.  Fit in 30-90 minutes for training.

#5  Join Crossfit Williamsville  (or any other group fitness, likeminded group of honest and encouraging individuals)    Not only are you more likely to succeed in a group environment.  You will also be helped, cheered, carried, inspired, and ultimately feel like you belong, when you find a Gym full of people who will not judge you but instead will help you become the best you can possibly become.  Once surrounded by this kind of environment, it has been my experience that it is often more difficult to get people to take a rest day, than to not workout.

 

Thanks for the read.  Please find us on FB, and like the page and if it is your first time coming to the blog, subscribe.

 

best of Health Buffalo and Beyond!!!

 

3/21/2015 WOD

….she’s a good one

 

WOD

4 x 5min EMOM’s

1. 7 Box Jumps  ( Slow Mountain Climbers)

2. 10 Hand Release Pushups  (Slow Crunches)

3. 10 Thrusters 35/45  (Seal Jacks)

4. 7 Burpees  ( Breathe)

 

Every minute on the minute perform the exercise and desired number of repetitions.  For the balance of the remaining 60 seconds perform the exercise in the parentheses.

 

Good Luck….she was a bastard!!!

 

Thanks to the 9am Class for letting me fight along side them.  It was a pretty epic one this morning!!!

3/15 and 3/16

WOD 3/15/2015

2 Rounds for Time
30 step ups
50 Mountain Climbers
30 Step Back Lunges
50 Mountain Climbers
3 Wall Walks
144ft FHC

 

 

 
3/16/2015

 

Warm up

Rollout 10min/ Skinny PVC 4 min/ Hip Flexor and Glute Activation 3 min/

Running Prep Drills-6 min

Kettlebell Swing Progressions-5min

 

WOD
10 Rounds For Time
10 KB Swings
200m Run

 

Sunday was a wicked WOD, I had the pleasure with wodding with the 9am class and to further proove that I’m not super human found a way to tweak my left psoas during the very first set of Mountain Climbers, and since the vast majority of the WOD (lunging, Crawling, Stepups, Mountain climbers) required the use of it saw a very difficult WOD for me.  Extremely Challenging.

Some awesome breakthroughs happened that Day and Coach Amy did an outstanding Job with Coach Dan there to assist her, their attention to detail, even with me and my suffering foot hand crawls, was spot on. Great Coaching.

 

 

Today Saw the first Running WOD of the season, and everyone did a fantastic Job.  Hip Hinging and with it Posterior chain activation is a life essential skill.  I pushed the point home quite a bit with 530 and 630 class, and I really hope that everyone took away from it how important the ability to contract your glutes and properly extend your hips is.   With that being said….I’m throwing another Benchmark at you on Wednesday, but don’t let that scare you away from tomorrow…it is an outstanding WOD!!!  See you in the box!!!!

WOD 3/13/2015… Friday The 13th!!!!

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Warm Up- 10 min Roll/ 2 min neck rotation, 2 min shoulder rotations/ Bird dogs- 2 min/ up dog down dog-3 min

Shoulder Prep- 2×8 Wall SLiders/ 2×8 Bi lateral External Rotations/

Skinny PVC- Pressing Prep -3 min

KB Swing Prep- 3 min

-hip extensions/ hip flexors/ hip hinges

 

WOD

 

12 Min

20 Kettlebell Swings (Russian)

5 Shoulder to overhead

 

Score is total number of weight moved over head in the some of all Rounds with your 5 Presses/ Push Presses/ or Push Jerks

-you can add or take away weight as needed

 

Best of Luck

WOD/ 3/9 and 3/10/2015

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2/9/2015

Warm up

Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/  Walking Samson Stretches-2min/ Skinny PVC-3 min

Deadlift Movement Prep-  8-10 min

-PVC Deads

-Kettlebell Deads

-Hip Mobility

 

 

Deadlift

5.5.5.5.5

Well done on Monday.

 

2/10/2015

“When Chuck Norris Swings a Sword the Air Bleeds”

 

Warm UP-

Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min

2×4 Movement-  Reverses, Tripod Extensions

 

WOD

5 Rounds For Time

24ft- Foot Hand Crawls on 2×4

72ft- Farmer’s Carry

:45 seconds Lalanne Plank

50- Mountain Climbers

 

 

Fun Last Two Days.

Keep in Mind   This weekend!!!!! look to the calendar….for the events!!!!   Saturday Bring  Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!

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6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.

 

Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there

 

Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  

 

Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.

 

Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.

 

Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.

 

and last but not least

 

Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!

 

hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015

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“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)

 

Good Luck and Happy SUnday!!!

3/7/2015 WOD

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Warm up

Roll 10min/ Childs pose, up/down dog, lat stretch focus-4 min/ Skinny PVC pipe- 3 min/ Lying Hip Extensions with, big PVC (KB Swing prep)

 

Active- 10 toe touches/ 10 Jacks    3x

WOD

TABATA

Kb Swings/ Deadlifts

Sprinting in Place

Handstand Holds

Hanging Knee Raises  (strict movements)

 

Fun 16 minutes today!!!

 

Themes to follow or reflect on for the week

-being present when you move is paramount to reps.  Pay attention to your body, and improve on movements every time.  i.e., make this air squat better than the last air squat.  The goal is to improve movement patterns, not just do more of them.