Team, Friends, Old Citzyens,
I hope you’re hanging in there… it’s dark, icy, everybody is sick… but there’s a ton of reason for excitement: the CrossFit Open starts on 2/27! I like to think we’ve done a decent job striving for variety in movements and duration… but we’ve also worked hard on some of the biggest obstacles in the CrossFit Open: heavier weights for RX, double unders and burpees, handstands and wall walks, pull-ups, and more…
Your performance during the open matters exactly ZERO, but approaching it with a *slightly* more amped up/competitive attitude is more fun than you think. It’s a controlled environment to let that side of you out of the cage (a bit.) Let’s not forget that CrossFit uses exercise to build resilience of the mind as much as the body. (It was ALWAYS about your spirit/mind/self as much as your body.)
All classes on Friday between 2/27 and 3/17 will feature the CrossFit Open Workout, but, like usual, we’ll have a weekly special CrossFit Open session featuring multiple heats, friends and family, and a beer or two. It’s usually Friday evening, but we’ll look at late Saturday AM sessions, too.
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The week ahead:
Monday – Double Strength Day. Snatch Grip Deadlift (neat, right?), Landmine Rotations (powerful, dynamic, sore obliques), Half Kneeling Landmine Press (What if the incline bench press worked your stability and rotation, too?), Weighted Pull-Up (are you seeing improvement!?)
Tuesday – We’re going to feature old but awesome CrossFit Open workouts to get everyone hyped. This is 11.2 (that’s right… 14 years ago). 20 Minute AMRAP of Power Cleans, Toes to Bar, and Wall Balls
Wednesday – Floor Press and Bent Over Row for Strength. Then a 20 Minute E2MOM with heavy shoulder to overhead and burpees. I do EMOM workouts like this at least once a week… the focus is on quality reps of heavy weight there’s plenty of rest, but there’s just enough cardio to create a creeping, slow build intensity.
Thursday – Skill day. We’ve got a skill/strength pairing of pistol negatives and wall walks. Then, we apply our pistol work to a short/medium distance WOD of box jumps and pistols. Pistol negatives are among the best ways to develop a pistol. Why should you care about a pistol, you ask? A stupid human trick? You’re right… it probably is. Few exercises build balance and hip/knee stability like the pistol. Even if you never do a pistol the pursuit is a massive investment in your long term joint health. And I’d add it’s WAY more entertaining than the Suzanne Somers/Jane Fonda leg lifts you typically get prescribed by physical therapists.
Friday – About a 20 Minute WOD with rowing, power snatch, and chest to Bar pull-ups. Sounds like the open, right? Afterwards we’ll do group mobility, this time focusing on Foam rolling instead of stretching.
Saturday – Squat strength, then partner WOD.
All my love, please send me a note if I’m missing a workout you love or you have any other feedback… Coach Jason