Posts Tagged ‘The CrossFit Games’

The final workout of the 2018 CrossFit Games Open is finally here! Annnddddd… it’s a workout that has already been featured twice before in other years. Workout 18.5 is the same as workouts 11.6 and 12.5. As someone who has participated in every single year of this wonderful event, I’ve done this particular WOD four times already!

It’s an ascending ladder of Thrusters (100lbs for men and 65lbs for women) and Chest-to-Bar Pull-Ups, with a 7 minute time cap.

18-5

 

Thursters

This is a weight that I would consider “CrossFit Medium” for most athletes. Sets of 10-15+ should be possible for a lot of people when they’re fresh, however I do not suggest doing that many in a row. As is the case with all workouts like this that increase in volume as fatigue also increases, the strategy is to pace appropriately right out of the starting gate.

There are very few athletes that I would suggest going past the round of 6 or 9 unbroken. Instead, intentionally break reps every 3 to 6 reps, take short rests, and continue on your way. If you watch Rich Froning when he’d do thrusters in a workout, a lot of people commented how he was moving too slow after the workout started. He’d drive up, pause at the top of the lockout for a split second to take a quick breath, then repeat. Nearly 100% of those same people were wrong when he maintained a comfortable pace from start to finish.

Completing the round of 9 reps in under a minute means nothing for how someone completes this workout. Instead, hold a slower and steady pace for five-and-a-half to six minutes, then turning it on at the end. If you’re crushed after minute 3… you’re going to have a bad time.

Control your breathing. Control your lockout. Don’t crash at the bottom of your reps. Make sure the bar doesn’t bounce all over the place when you drop it. The name of the game here is to be steady and consistent. This is not a sprint.

Chest-to-Bar Pull-Ups

My advice for these is very similar to that of the thrusters. Having the physical ability to do large sets when you’re fresh doesn’t mean you should do that here. I’m going to suggest most people complete sets of 3-5 reps at a time from start to finish, with short rest between attempts.

Finding a lower bar which allows for a quick reset of the grip can also lead to conserving energy over the course of seven minutes. Before starting the workout and running out of gas, experiment with timing a few larger sets of pull-ups with longer rests, and comparing them with shorter sets with shorter rest; even if that means quick singles.

Please don’t rip your hands on this workout! Jumping up to a high bar for every set of pull-ups will not only keep your heart rate higher, it will also lead to more fatigue of your grip and shoulders. Breathe. Pace. Take more breaks than you want!

 

Scaled Version

The thruster weight is lighter and the movement is “easier” for the pull-ups. Please be aware that while this may sound great, it’s even more reason for you to slow down and control your heart rate. I would call this a 75% effort workout to most of my athletes. Find a pace where you can keep it moving, but not red line. If you pace this appropriately, you’ll get really far. If not, you’ll be staring at a bar that isn’t even heavy for you, unable to pick it up because of how tired you are. Pace. Breathe. Keep moving.

Throwback Thursday

Since I’ve been in the Open since year number one, I came across a few throwbacks that I wanted to share with all of you. First, here is a video of my first attempt at 11.6. Please note my technique (especially on rep #3 of the first set of thrusters) and my unbelievably smooth and consistent technique through the entire seven minutes. My advice is to watch this video… and do your best to mimic NONE of it. So funny!! We were just kids, then!

Then, I came across one of my first ever CF Open Games Strategy videos. Why am I not wearing a shirt, you ask? It’s because I had just finished the workout and just got home. What better time to record a strategy video, and then pack for a flight that left in six hours taking you out of town for the weekend. Just another throwback gem from the Smashby Training blog! You’re welcome.

It’s the FINAL WEEK of the 2018 Open! Good luck, have fun, I believe in you!

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There are two predictable behavior patterns that CrossFit athletes show every year. The first is the feeling of sheer panic people get in anticipation of the CrossFit Games Open… which usually starts 2-4 weeks before the competition begins. (Oh no, I still don’t have muscle-ups! Better try to learn them in a week, even though I’ve had a year to practice!) The second thing we can expect is a verbal commitment to improve weaknesses that are identified during the Open over the next year. (Next year I WILL have stronger handstand push-ups!) Many athletes end up falling short of their goals, however. They’ll pick something, work on it for a few weeks, get bored, and then stop.

While anyone can watch athletes on Instagram and follow their accessory work, promise to “add in a few reps of pull-ups after every workout” to get stronger, or run five miles per week to not hate cardio as much, there are more effective ways to ensure steady progress.

Over the years, I’ve created individualized programming for dozens of athletes ranging from mobility progressions, to race training blocks for the Concept2 Rower, to “functional bodybuilding” style work that simply increases raw strength. By having someone you trust provide you with an effective training plan, give you the regular feedback necessary to make adjustments in technique, and help keep you accountable week after week, you’ll be positioning yourself in a place where success is much more likely!

Another thing I’ve discussed on this blog (here, for example) is acknowledging that we can only really focus on improving a few things at a time. If your goals for the next year are to get stronger, faster, bigger, leaner, more gymnasty, more flexible, sleep more, become more mentally tough, improve your lung capacity, clean up your diet, collect more neon-colored workout gear, run a faster mile, and grow a killer beard… maybe you should take a step back and prioritize a few of those things to start. (I’ve written about that here, too.) A good coach can help you do that! This fitness thing really is a marathon, not a sprint.

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Pick one or two things off of that list at a time to improve, get a plan that works for you, and dedicate yourself to it. After some time, move on and attack the next thing. Rinse. Repeat. But whatever you do, don’t say you’re going to get better at something, spend zero time improving it, and then get mad when Dave Castro programs it next year in the Open. You had an entire year to get better!

How can you put yourself in a place to not let a full year pass without improving on those movements and skills?

ACCOUNTABILITY. That’s how.

Let me know if you’d like to chat about how I might be able to help you! While many gyms have great programming and coaching, in order to accomplish goals that apply to you, specifically, it often takes a more personalized approach. Prioritizing goals, then creating a program (complete with effective periodization, structured training cycles, etc) can be a challenge, but they’re really fun to develop.  Let’s get better together!

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Week three of the 2018 CrossFit Games Open is over.
    • For workout 18.3, I retested and only got a single rep more when I completed a double-under at literally the last second! I was pretty bummed, as I was so much farther ahead of my time, but simply collapsed on the second set of overhead squats. My core was shaking, shoulders couldn’t hold up the bar, and I even missed a snatch attempt to finish up my last few reps. The silver lining in this is that I obviously pushed myself to the point of failure in the last few seconds of the workout. That’s a sign that I’m toying with that red line and doing it right. I feel like I should have been able to complete the next set of double-unders, so that’s what I’ll shoot for when they repeat this workout next year. Here’s a video of my first attempt.
    • This week for 18.4, I finally got a barbell movement that I love… the deadlift! However, it was paired with a movement I do NOT love… the handstand push-up. The GOOD NEWS for me, is that there was a new standard introduced for the HSPU, which meant that the playing field was leveled for a lot of athletes. As I coach to all of my classes, most people (yeah, most) don’t actually reach full ROM on their reps based on what a rep “should” look like to me. So, by requiring feet to go above the line, lots of athletes were forced to slow down and do them properly. My first attempt was alright, but when I got to the handstand walks, my mid-line and shoulder were fried! Probably would have been a good idea to practice handstand walking before the workout, haha. I am happy with my score, but if I feel recovered enough my Monday afternoon, I’ll likely give it another go. Here’s attempt number one.
  • Last Saturday, my dad reached out to see if I was free this coming weekend. When I said yes, we were able to find me a flight to go out and hang out with him and my brother in Tuscon, Arizona! We had an amazing time, watched a lot of baseball, and even got to play catch and hit some balls together. While I didn’t get a lot of sleep, it felt so good to spend time with them!
  • Stupid Human Trick of the Week goes to my first attempt at a “Pool Jump” in years. It took four or five tries, but the one I decided to record ended up being the best one! Check it out!

This week:

  • I’ve got a long night of travelling back home to Colorado ahead of me, so I’m not quite sure if I’ll feel up to retesting 18.4 tomorrow, but we’ll see.
  • Once I’m home, I need to make sleep a higher priority for me. Using my “Sleep Cycle” app, I’m going to actually TRACK how many hours I get, and it needs to be better than last week. I’ve never slept “enough” in my adult life, but these last few weeks have been abnormally bad for me. I tell every athlete I coach that nutrition and rest are MORE important for your body than the time you spend in the gym. If I can set more of an example of getting more rest, I think it will help athletes trust me even more. I’m going to try to lead by example a bit more here.

Alright, your turn. What’s going on with all of you?

The pic of the week comes from my trip to Tuscon, getting a chance to play catch with my baby bro. He’s going to college and will play baseball there next year. The kid is so good, and since I live so far away from him, I don’t get to hang with him that often. Getting in some Long Toss this morning with him felt great! So proud of him!

LongToss

Some people prefer heavy barbells in workouts and others prefer more gymnastics style movements. Workout 18.4 has BOTH of those things!

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Men’s Rx Workout

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Women’s Rx Workout

The workout begins with the CrossFit Benchmark “Diane,” which is 21-15-9 of deadlifts (225/155) and handstand push-ups. Then, it gets turned up to “11” and the deadlifts go to 315/205, while the handstand push-ups turn into handstand walks (50 feet each round).

The main thing to note, is that since there is a tie break after EACH set of deadlifts, athletes should have a clue about where they hope to end, and base the entire workout on getting there as quickly and safely as possible.

Deadlifts

A 225lb. deadlift isn’t that heavy for a lot of male athletes, and a 155lb deadlift isn’t that heavy for a lot of women, but Diane isn’t the primary focus of this workout. Going unbroken because “you can” is not a good idea. Please be sure to keep your chest up and pace yourself during these reps. The handstand push-ups will take a lot longer than usual for most people, so utilizing an alternating grip and trying to relax your arms as much as you can while keeping the bar close will save your shoulders a bit.

I’d recommend most athletes break up the deadlifts into at least 3 sets with short rests for the first half of the workout. If and when you make it to the second half, it’ll need to be a judgement call for how to go about the heavier deads. If you can safely brace and go through quick singles, that might make more sense than trying to hang on for larger sets, but needing to take longer rests.

Handstand Push-Ups

Souls are going to get crushed here today. Assuming judging is done properly, thousands of athletes are going to no-repped for not hitting the movement standards. I recommend having someone video a few of your reps before the workout starts. Play around with staying locked out on the wall and flexing and extending your ankles, seeing how that places your feet in relation to the line, and making sure you know what a “good rep” feels like. Once you get tired, it’s going to be a lot more challenging to get all the way up and over. It’ll almost be a “scap push-up” at the top of the rep for most athletes.

When considering pacing, the only thing athletes should be thinking about is not to burn out. For “regular” Diane, people will often get through the round of 21 in only a few sets, struggle through the round of 15, and then completely crash and burn on that final round of 9 reps. Take that feeling and multiply it by 100 for the feeling most people will likely have here. Small sets, listen to your judge to minimize no-reps, and don’t get frustrated! It’s better to take long rests between good attempts, than to keep getting no-repped over and over again.

Handstand Walks

If you make it to this part of the workout, congrats! That’s going to be a huge accomplishment for this workout. Shoulders will likely be pretty tired, so as long as the main focus is keeping your arms straight, locked out, and strong, athletes with handstand walks should at least be able to make the 5ft increments without too much difficulty. I don’t think it’s necessary to do all 25ft in a row if the likelihood of falling is high. Walk a bit, drop if you need to, shake out those arms, and get back up.

Scaled Version

The weight is lighter (135/95 for the first part, and 185/135 for the second) and the movements are less advanced. But that does not mean the workout is easy! Hand-release push-ups are the second movement in the first half, and bear crawls were introduced in the Open for the second part.

The name of the game for the Scaled version is to just keep moving! On the set of 21 deadlifts, quick sets of 7 should work for a lot of athletes. Remember, just because you can go unbroken on the set of 21, doesn’t mean you should. The weight gets quite a bit heavier for the second time through and you don’t want to blow up your lower back!

The short rest on the ground for hand-release push-ups should allow athletes to keep moving a little faster through those reps. Since the bear crawls will be less stress on the shoulders for the second half of the workout, I would recommend pushing a little bit faster than you might want to on the hand-release reps.

While only a few athletes will likely finish the Rx’d version of this workout, there will be a lot more who make it through the Scaled version. That means instead of viewing this as a “get as far as you can” workout, you should approach it with a “what’s the best way to pace this entire workout” mentality. Smaller sets, short rest, will be the way to control heart rate and relieve your lower back from being under tension for too long.

Just remember that this is supposed to be fun! Put a smile on your face, keep your core tight and chest up, and get after it. Only one more week to go!

Good luck, have fun, I believe in you!

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • Week two of the 2018 CrossFit Games Open is over.
    • For workout 18.2, I retested and went over one minute faster than my first go-round, and hit the same weight on my clean. I worried that I wouldn’t hit the last rep, so really glad I did.
    • This week for 18.3, I’m actually pretty happy with how it went. I only had one round where I fumbled with my double-unders, and hit everything else pretty much according to plan. The only thing I would improve if I decide to retest tomorrow would be to consider hitting muscle-ups in 3 sets instead of 4. The risk there is if I’m more out of breath, the double-unders might suffer more… and this is definitely a double-under workout. We’ll see what I decide.
  • Friday hit and I was absolutely crushed. My body and brain had a long week, so when wifey told me we were staying in (even though I argued) I ended up getting in bed at 9:00. Yep, you read that right. I went to sleep at nine o’clock on Friday night. Needless to say, it felt good to get more than 8 hours of sleep for the first time in a long time… even though my body naturally woke up at 4:30 thinking I was late to coach somewhere!
  • Last week I was proud to announce that drywall in the garage was done! Yesterday, the pegboard in the garage was finished, too. A project that took MONTHS to make the time to complete is finally done! All it took was a full weekend in the 60’s and nothing but sunshine. Proud of this one!

This week:

  • I plan to record my strategy video for the fourth workout of the 2018 CrossFit Games Open. People are still responding well to them!
  • Last week, amidst all of the stress of life, I didn’t eat quite as much as I should have. After running to Costco this morning, I have no excuses to not prep and have meals with me this week to fuel my body. A concept that a lot of people can’t fathom is that for most of us, eating MORE (predominantly healthy things, of course) will help you lose weight, burn fat, have energy, etc. I’ve known so many people who will INTENTIONALLY not eat when they’re trying to lose weight or perform better, then wonder why they don’t get the results they’re looking for out of it. Give your body fuel and it will thank you! (I just need to make meals that are more conducive to eating on the go, and don’t require a fridge or microwave.)
  • I’ve been (kind of secretly) wanting to get into DJing for the last….. 20 years of my life. However, the cards have never all fallen into place at the same time for this to happen. Last week, I finally upgraded my computer, so the gates have been opened to allow me to play a little bit. After a few more days of software downloads, cable and speaker connection work, and carving out a bit of free time, I might finally be able to start a hobby that includes one of my first passions (music) and does not include the need to practice scales for hours per day (yet, at least). No, this does not help my already-struggling prioritization of reading more this year…. but we make time for what’s important to us though, right?!

Alright, your turn. What’s going on with all of you?

The pic of the week comes from my Thursday morning. As most of you know, I do NOT love waking up at 4-something in the morning 4 days per week. However, the line of work I’ve chosen calls for it, and the people I get to see at then are RAD. At least the sunrise that morning, coincidentally on the first day we’ve been able to run outside in what feels like months, was incredible. I hope you all have a great week!

SunRise3.8.18

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is under way, so that means the next few weeks of training won’t be too productive. Unless my soul gets absolutely crushed, I’ll likely redo most of the workouts. It’s not because I think I’m going to Regionals, but because it’s always fun for me to see if I can beat my first score.
    • For workout 18.1, I retested and got 22 more reps the second time, so that was fun.
    • This week, I paced the first part of 18.2 too much, and got buried under the clean. I’m fairly confident I can go faster on 18.2, but literally don’t think my legs are strong enough to stand up with any more weight. Let’s just hope I don’t go faster on the first, and then crash and burn on the clean. I know quite a few people who had that happen!
  • Drywall in the garage is done! It only took 6 hours on Sunday, but we did it!

This week:

  • I plan to record my strategy video for the third workout of the 2018 CrossFit Games Open. People are still responding well to them, so yay!
  • This coming weekend, it would be great to start mounting the pegboard in the garage.

Alright, your turn. What’s going on with all of you?

The pic of the week comes from a little walk we took on Saturday. It may just look like a sunset over mall parking lot, but it’s more than that. In this moment, Em and I were having an incredible conversation about work, family, and life. The older I get, the more I cherish moments like these. I hope you all had a great weekend, too!

Sunday3-4-18.jpg

It’s almost here, everyone! One week from today the first workout of the 2018 CrossFit Games Open is released. What does that mean for you? Well, here’s a quick list of 5 things you can do to make sure you’re ready for week number one!

1- Start training!

With only 7 days to go, now is probably a good time to get into the gym and start training for this year’s Open! 🙂

2- Take care of your body

I know what you’re thinking, and yes, we’re all busy. Sometimes we don’t drink enough water or get enough rest, but if the Open is really important to you, you need to make taking care of yourself for the next few weeks of a top priority. Since you’ll likely be pushing harder on these workouts, your body will need a little bit more TLC to recover properly.

3- Establish your “Event Ritual” ahead of time

For most gyms, Open WODs will be run a lot like regular CrossFit classes. Coach explains the workout, runs athletes through a general warm-up, then allows time for set-up, finding judges, etc. If you know you’ll want a little bit more time than that to get your mind and body right, plan for it ahead of time. Do you have a slew of pre- and post-workout supplements you take? Figure out how to organize them as efficiently as possible so you’re not distracted before an event trying to find your BCAA’s through a sea of people.

Some people show up early and stay late to cheer for their friends, and I love that about the Open! Keep in mind that you can use that time to be productive, too! Sit on a lacrosse ball to loosen up your hammies, attach a band to the rig and warm up your shoulders while your friends row. You can simultaneously help them and prepare yourself for when it’s your turn to throw down!

4- Breathe.

Hey you! We’re working out for fun, and none of this matters. And I mean that in the most sincere way possible! Relax.

5- Be a good person

You know number “4” above? The one reminding you to breathe? If you’re not one of those people that freaks out over these workouts, you’ll at least see a bunch of them start to creep up over the next five weeks. My advice is to be overly supportive to those around you. Some people need a pep talk before their heat. Others want to be left alone. Some will want a shoulder to lean on after they’re done. Be aware of what’s going on around you, ask people what you can do for them, and then do that thing! It makes the community so much stronger when groups of people just want to help one another.

One week until the madness starts.

And for the other half of you, only five weeks until it’s all over!

OneWeekOut1

I just registered for my seventh consecutive CrossFit Games Open. Over the last few weeks several people have asked me if I was going to sign up or not, and that question always stirs up these weird emotions. While I haven’t “trained for The Open” in over three years, in my mind registering for this online competition is just a given. I’m not trying to beat anyone, I’m not expecting to place well, but it’s just become a part of what I do.

Streaking3

It’s not every day that we get to say we’ve been associated with something since the very beginning, but “The Open” is one of those things for me. I clearly remember the first CrossFit competition I ever did (the 2010 Mountain Sectionals), I remember my first year watching the CrossFit Games live-streamed from the Ranch all weekend long and not living leaving the house a single time, and I remember the first time we had to register online for this crazy thing. Somehow, this sport and community of ours continues to grow, and it doesn’t even cross my mind to not cough over $20 every year and throw down with the rest of you.

So as another year passes, my training goals shift yet again, and life continues to change on so many levels, I find myself preparing to join over a quarter of a million people worldwide to put our fitness to the test yet again. Here’s to keeping the streak of consecutive Open participation alive. Good luck to each and every one of you, and I’ll see you on the leaderboard!

Streaking1

A lot of people claim to not be very competitive in the gym. Sometimes those same people register for the CrossFit Open and immediately turn into absolute psychopaths! What do I mean? Well, our sport created a verb that describes an action taken by thousands of humans all over the world for a 5 week period each year.

That word: Leaderboarding

What in the world is leaderboarding, you ask? It’s the absolute obsession with knowing the current rankings of an athlete/athletes throughout course of the Open. “Can you use it in a sentence, please?” Yes, I can. My company lost 40+ hours of productivity out of me over the last month because I spent almost all day every Monday leaderboarding by just hitting refresh on the my internet browser so I could watch my worldwide ranking drop by the second. Leaderboarding.

Why is this an obsession for so many of us? I think there’s a few reasons:

  1. It’s crazy to put into perspective just how many people play this little game we love called CrossFit. When over a quarter of a million people sign up to do the Open, and you know that likely doesn’t represent even close to a quarter of the people who CrossFit and just don’t sign up the event, it really makes us realize that this thing people called a fad nearly a decade ago, is still very much around. Being a part of that community is pretty cool.
  2. You’re just dying to know how you stack up in your state, your country, the world! Does it really mean anything to know that on workout 18.3 you were the 29,537th best person who registered for the Open? No. But it’s still really cool to know for some reason!
  3. Competing against your friends can be really fun! The CrossFit Open is the only competition I’ve found each year where you can go head to head with friends in your gym, and friends all over the world at the same time. I still haven’t found another at this scale that allows for real-time ranking and updating of results for so many fun events.
  4. This is my least favorite reason, but perhaps the most accurate explanation as to why a lot of people really leaderboard… to get justification that they are “better than” certain people, or be given fuel to add to the fire as to how they know other people aren’t as good as they claim to be. A score that’s better than yours gets posted by someone you beat day in and day out at your gym. An athlete you competed with last summer at a local event who couldn’t clean 225lbs, suddenly posts a new 1RM of 355lbs. You do a dry run of 1 round of the workout with no weight at all, and the score you see posted by another athlete is 2 minutes faster per round and they also used a heavy kettlebell. Did they cheat? They must have. Steroids? Yep, probably. A judge who counted every single one of their no-reps because it’s their best friend? You bet that’s what happened.

Blinders1

It can be infuriating to work really hard to perform well during the Open, and then feel deflated because of reason “x, y, or z”. As the most intense few weeks of CrossFit for most of the world approaches, all I can do is ask you to take a breath and relax. Unfortunately, there will always be people who try to bend the rules for their own gain. There will always be athletes, gym owners, and judges who think that submitting a score that isn’t legitimate is alright for some reason. But here’s the thing to remember: There is literally nothing we can do to change them. 

Blinders3

My advice for you is simple. Enjoy the Open. Check how you stack up against the rest of the world for five fun workouts. Hey, click refresh a few dozen times, I know I will. The only that I ask of you, is that you don’t obsess over your ranking. Don’t lose sleep because of another person’s results. And the most important message I hope you take to heart: Don’t ever associate your self-worth as a human being with how you rank in a fun exercise race competition. We’re all so much more than that.

Put on your blinders, get to work, and have some fun!

Blinders2

One of the strangest phenomenons I’ve noticed about the CrossFit Games Open, is that the trend of wanting to “redo” workouts to improve one’s score exists with both beginners and CrossFit Games athletes alike. Today’s post is on the motivation behind the do-overs. WHY do people choose to put themselves through the same torture they just experienced, with only a few days (if that) between attempts?

***Before we dive in, let the record show I am 100% one of those people who typically retests!***

In my experience, athletes will typically retest the Open workouts for one of a few reasons:

  1. “On the Bubble”– These people find themselves right on the cusp of those who might qualify for Regionals. (Or at least they think they’re on the bubble…) It’s so crazy to think that over 5 the course of workouts ONE SINGLE REP could be the difference between making it, or not making it, to the next phase in this worldwide competition.
  2. Beat Friends– Here’s something that you might find hard to believe: CrossFitters are typically very competitive people! That means if you go head-to-head with your friend and they beat you by a few reps, you only have one option: Redo the workout, beat THEIR score by a few reps, and defend your family’s honor! Am I Right? Obviously.
  3. Type-A / Perfectionists– These folks “shouldn’t have set down the bar” with only 5 reps to go. They “could have rowed” just a little faster. That chalk break “wasn’t really necessary” at the end. We know, we know. We all feel that way. Just because you could have squeezed out a few more reps during round 4, though, doesn’t mean you need to do the workout again.
  4. Leader-boarders– A lot of times, these people don’t even know why they do workouts over! They’re not going to qualify for Regionals. They casually work out a few times per week to stay in shape and hang out with their friends. The Open is just a fun few weeks out of the year, then it’s back to normal. Yet for some reason, going from 2,528th in the Region to 2,194th in the Region on workout 3 makes them feel a lot better about themselves. Improving a mostly (completely?) irrelevant ranking usually isn’t worth putting your body through doing 200 deadlifts at 225lbs in 48 hours! Be smart. Train safe. Recover adequately. Repeat. As one of my friends used to say: Don’t Let Ego Be Your Amigo.

If you’re one (or more) of the people above,  I’m not here to judge you! I have done nearly every single Open workout (since the Open was a thing) more than once. Nearly every single one! From the list above, I’m a ‘Reason #3’ person.

For MOST of us, though, please remember: Your score on an Open workout doesn’t really matter!

I’m serious. That’s not meant to hurt your feelings. In fact, it’s meant to encourage you to NOT hurt yourself! CrossFit is hard. The Open workouts typically make us push even harder. That means that doubling or tripling down on the stress you’re putting your body through will take more out of you than if you just did them once. Decide if it’s really worth it to give it another go.

After all that, if you still decide to retest workouts each week, more power to you. The only thing I want you consider is: Why?

If the risk (of being too fatigued, getting hurt during your attempt, the frustration if you don’t do better) outweighs the reward (a few higher spots in your ranking and a higher score?), maybe sit it out. To truly perform at your best during the Open, it takes months of training and preparation. Retesting because your body just knows where the pain hits doesn’t necessarily mean you’re any more fit, either. These workouts were designed to be one-and-done. When it’s Game Day, you typically don’t get a second shot anyways!

Finally, let’s address the elephant in the room about “Reason #2” people. I know you love competing with “so-and-so” at the gym. Maybe they know it, and you push each other every day. Maybe you’ve never even met them, but you always see their times and scores on the whiteboard. And just maybe, they’re your “Gym Nemisis”… the person you HAVE to beat or it ruins your day. Our competitiveness in this fitness thing can quickly turn into something negative. Instead of wasting energy being mad that someone beat you, criticizing them and making up “excuses” as to why they beat you, maybe this is the year you can just be excited for everyone! Positive and encouraging energy in a gym is so contagious! Unfortunately, so are those people who sit in the corner scowling because someone beat their score. You know, at the end of the day, they might just actually be better at exercise racing than you are in those particular workouts. Guess what? It’s ok. Don’t lose sleep, or friends, over a stupid competition!

All that said, I’ll still likely redo some of them. So, there’s that.

CastanzaShrug