On February 27th, the 2014 CrossFit Open kicks off. In just its fourth year, the Open has become the world’s largest athletic event, with a predicted 200,000 participants from across the globe. Each participant completes one short workout per week at their home gym for five weeks, and scores are posted online. The top Open athletes in each region are invited to Regionals, for a shot at the CrossFit Games, which crowns the world’s fittest man and woman.
Why you should compete
- Competition is exhilarating; it will bring out your best and make you feel like a kid again!
- Compare yourself to the world’s best athletes, your coaches, and your buddies on a like-with-like basis.
- If you are over 40, you get to compete against other masters (40-44, 45-49, 50-54, 55-59, 60+).
- Identify your relative strengths and weaknesses by comparing your ranking for each WOD.
- You can do all the Open WODs at your normal class time.
- Travelers can do the Open workouts at any CrossFit Affiliate, or pop in for a make-up when you get home.
- The barbell weights and the Open entry fee of $25 are low.
What to expect
The Open WODs have much less variety and are more accessible than the full range of CrossFit programming. To help you prepare, here are our predictions based on an analysis of the first three Opens:
- The WODs will all be AMRAP (As Many Reps As Possible in a fixed time period) rather than for time or for max weight.
- 4 of them will likely be short (4-12 minutes) and one will be around 20 minutes.
- Most WODs will combine one bodyweight movement with 1-2 barbell movements.
- There will be no rowing, running, or rope climbs
- The barbell weights will probably stay under 150# for men and 100# for women until later rounds.
- The hardest* bodyweight movement is chest-to-bar pull-ups.
* Midway through one of the WODs we will see muscle-ups and/or an increase in barbell weight. Don’t panic. Many people don’t get past this, and you’ll get plenty of points before you get to this stage.
We are likely to see the following weights and movements in the Open:
- Snatch (75# men/55# women)
- Clean & Jerk (135/95)
- Deadlift (155/100)
- Thruster (100/70)
- Wall Balls (20/14)
- Box Jumps (24”/20”)
- Burpees, Double-Unders, Chest-to-Bar Pull-Ups, Toes-to-Bar
We are unlikely to see:
- Squat (Front, Back or Overhead)
- Handstand push-ups
- Push-ups, Pistols, Kettle Bells
We are hoping to see at least 50 members register for this year’s Open, and will be rooting for a few of our coaches and members in their quest to make Regionals. Caleb’s programming over the past 8 weeks has been focused on preparing you for the “likely to see” movements.
As of right now, we have Anthony Martorana, Connor McQuade, Fiona Boger, Kendra Lee, Parker Smith, Tana Clough, Tyler Chittick, Caleb Diebolt, Elisa Schauer, James Barry, Michelle Leo, Ryan Zachos, Tara Moriarty, Will Gury, Cody Vaudrin, Eric Lamb, Kelly Hendershot, Milo Stark, Stacey Heronema and Tom Baker.
If any of the likely movements look daunting, we encourage you to spend some extra time drilling them. And even if a few of them remain out of your reach, you should still participate. Each movement will likely be seen in only one of the five workouts, so you’ll be fine on the other four.
Registration is open…so don’t put it off. Poke around and watch a few videos at http://games.crossfit.com/ to get fired up. And if you have any questions, shoot an email to your coach or ask at the front desk. The cost is $20
3-Hour Open Prep Camp
Caleb is hosting a 3-hour CrossFit Open Prep Camp on Saturday Feb. 22nd at 10:30am. Caleb has competed at the Regional level 4 times and will cover several topics including hybrid movements that can help you increase speed, figuring out your most efficient movement at likely weights, WOD strategy, how to eat before and after different types of workouts, etc. Camp includes 2 WODs to help you put these strategies to use and get the feeling of a judged event. The cost is $25.
This is going to be fun!