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What is the CrossFit Open?

The Open is the first step in a three-part process to find the fittest CrossFit athlete in the world. In an effort to do so, the director of the CrossFit Games, Dave Castro, announces a total of five workouts over five weeks. He announces one workout per week starting this Thursday evening. The night of February 21, the first workout will be announced and you have until Monday evening to complete it.

Although the video below is from 2016, it’s a great rundown of the CrossFit Open and what it is.

I’m not going to the Games…Should I do the CrossFit Open?

Whether you should do the open or not comes down to how you define yourself as a CrossFitter: Are you doing CrossFit to compete in a sport? Are you doing CrossFit as a training methodology for overall health and fitness? Or are you somewhere in between? Let’s define each so we know how to categorize ourselves.

I want to compete in the sport of CrossFit

If this is your answer, then you should absolutely do the Open! You are at a physical level that allows for you to be able to handle the announced workouts RX while maintaining good movement standards and avoiding injury. It is THE worldwide platform for you to put your training to the test, and see how you stack up against the competition.

Sign Up Here for the Open

I do CrossFit for my Health and General Fitness

If this is your answer, then you should likely not sign up. You will still participate in the workouts every Friday during the Open, without having to worry about going outside the realm of what you are capable of that day, and you’ll save $20 and can just see how your score compared by just looking it up. The RX standard for the Open is challenging. The competition demands that you are capable of linking several muscle-ups, and feel comfortable snatching, cleaning, and deadlifting heavy weights, all while have a training ability that allows for tolerating high levels of workout volume.

For example, in 2016 and 2017 there was a workout at started with 55 deadlifts at #225/#155. To be able to safely execute this workout, that percentage should be a maximum of 60% of your 1 rep deadlift. This means men and women would have to have a listed 1 rep of #370 and #255, respectively. The general population of people doing CrossFit for health would not have these listed singles, or even if they do, 55 deadlifts at this range would lead to a higher risk of injury.

I feel like I’m somewhere in between

If you fall somewhere in between these two and you are still unsure of whether to sign up or not, ask yourself a couple questions:

  1. Will I have the discipline to scale the workout as needed based on what is good for my long-term fitness? If the answer is yes, then sign up, and get after it. (Tom is a good example of this from last year… he’s not a competitor, but has been able to RX the Open for six years. Read here about why he skipped an entire workout in 2017’s Open)
  2. Am I capable of doing the open, RX or scaled, but I am worried I wont do as well as I want to? Definitely do it. Do not fear failure.

Sign Up Here for the Open

Whether you sign-up or not, still come to the gym on Friday to experience the community-based fitness that makes CrossFit so fun, joining hundreds of thousands of other CrossFitters around the world, all tackling the same workouts each week.

Every Thursday night we’ll watch the announcement at the gym by the front desk, and every Friday we’ll provide drinks and snacks at different times of day.

Lets get after it!

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The Weekly Preview 021819: Clean Challenge Re-Test

The Weekly Outlook

Clean Challenge Re-Test week is here! If you’re in the Clean Challenge, remember that Friday’s test has been moved to Thursday. This is due to the fact that the CrossFit Open starts this week and we will be doing the Open WODs in class on Friday’s for the next 5 weeks. What is the CrossFit Open, you ask? Let Antonio fill you in…

Also wanted to throw a big shout out to all those who competed at this years Tuff Love competition and to all the staff and volunteers that made the event run so smoothly! We have an amazing community and it was great to see such a great turnout for the event!

Monday

Clean Challenge Re-Test #1
“Hungry Bear”
Bear Complex
E3MOM x 18min (6 Sets)
5 Rounds of
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)

*For Max Load across. Total weight scored

Tuesday:

Strength:
Deadlift
Every 90sec for 9min (6 Sets)
4 Reps at 75%-80%

Conditioning:
Death by KBS and Burpees
KBS at 53#/35#
Burpees

Wednesday

Clean Challenge Re-Test #2
4 Rounds for Time
20/15 Cal Bike
25/20 Cal Row
100 Single Unders
50 Air Squats

*Scored as Time

Thursday

Strength
Take 15min to Find a new 1RM Front Squat

Clean Challenge Re-Test #3
“Beep Test”
EMOM until failure
V1: 5 Thrusters + 5 Pull-Ups + 5 Burpees
V2: 6 Thrusters + 6 Pull-Ups + 6 Burpees
Rx: 7 Thrusters + 7 Pull-Ups + 7 Burpees

*Scored as Rounds + Reps

Friday

“Open 19.1”
To be announced on Thursday night at 6pm

Saturday:

20min AMRAP
15 Cal Bike
30 Double Unders
12 Push-Ups
30 Double Unders
9 Ring Rows *feet elevated to make body parallel to floor
30 Double Unders
3 Wall Walks

Sunday:

Weightlifting:
E2MOM x 12min
Pause Power Snatch *at Low Hang
1.1

Conditioning:
12min AMRAP
8 DB Power Cleans at 50#/35#
50ft DB Front Rack Walking Lunges at 50#/35#
12 Toes to Bar

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Snatch and Clean & Jerk Clinics with Coaches Laura and Elissa

CrossFit Sanitas Boulder olympic lifting

Do you want to raise your fitness to OLYMPIC status? Still working on the Snatch? Does your Clean & Jerk not feel quite right? Or maybe you just want some new tips and coaching points? Either way, come to one or both of the upcoming Olympic Lifting Clinics, hosted by Coaches Laura and Elissa — two […]

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Member of the Month February 2019: Trina Ruhland

Member Spotlight: Trina Ruhland Trina’s been a member of CrossFit Sanitas now for 3 years. She’s a consistent force in the gym and often needs to pair up with the boys on bench day! Her and her husband Marc have two young kids, Yana and Brock, who are no doubt going to be strong athletes […]

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The Weekly Preview 020419

The Weekly Outlook This is the third week of the Clean Challenge and we are continuing our progressions to keep us working towards improving our Clean Challenge Benchmark test workouts. On Monday we will again work through a barbell cycling complex, Thursday is our aerobic builder day, and Friday will be an all-out effort test […]

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February Sanitas Pull-Up Challenge: What You Need to Know

But first! The results of the January Sanitas Cardio Challenge. You all racked up as many calories as possible through the month of January, but there can be only one (highlander) on top! Congratulations to Matthew Gerke, racking up 8675 calories on the rower, ski erg, and Airdyne. Matt gets a free massage for his […]

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The Weekly Preview 012119

The Weekly Outlook! This is the first week of the Clean Challenge and we are kicking things off on Monday with the “Bear Complex”. On Wednesday we have our aerobic engine builder test, and on Friday we will finish off with the “Beep Test.”

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The Weekly Preview 011419

The Weekly Outlook! The week ahead will  have a solid mixture of long aerobic work, strength stamina work, and a good amount of lactic threshold building pieces. We will be starting off the week with Back Squats and Squat Cleans and ending the week with a classic Open WOD from years past. Remember that Tuesday […]

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