After months of waiting, the time is finally here. This is not a drill, folks, the CrossFit Open starts this week! Are you ready?
The bad news is that unless you are an elite athlete, it’s unlikely you’ll be advancing past the Open and into Regionals. The good news is that pushing yourself and doing more than you thought you could is going to feel just as good. But the only way that’s going to happen is if you’re prepared for what’s about to take place.
Each of the next five Thursdays at 5:00 PM Pacific, they’re going to announce the weekly workout and you’re going to have until 5:00 PM Pacific on Monday to complete it and record your score online. Most CrossFit boxes will either program the Open workout as their Friday WOD, or they’ll set up special times on Saturday or Sunday for the entire group to get together and do the WOD in heats.
To set you up for success, we’ve compiled a list of Do’s and Dont’s to help you prepare for the open. Let’s dive right in!
- Make drastic changes
This is not the week to go buy new shoes. I promise, they will NOT make you run faster. If you aren’t used to taking pre-workout, now’s not the time for that either. When you’re doing the Open workouts, the only thing you want to have on your mind is the workout. Dealing with anything you aren’t already very comfortable with is just going to be a distraction.
- Forget about form
Competitions do weird things to people. The clock starts and they act like it’s their first day lifting a barbell and put themselves in a position to get hurt. Your coach has been yelling at you for the past year to keep your back straight. Don’t forget it just because you’re trying to do a movement faster.
- Go out too hot
Another thing I see people do when at competitions is to explode out of the gate when the clock starts. Here’s the thing, if you’re looking at a 15-minute AMRAP, are you really going to be able to keep that pace up? No. Start at an appropriate pace, and if you have extra energy in the final couple minutes, kick it into overdrive. You can’t win the race in the first couple minutes, but you most certainly can lose it.
- Be well rested
A good night’s sleep does wonders for your body. And, if you plan on hitting the gym the day before, maybe take it a little easy and scale the workout so you’re not dragging your body into the box the day of the Open.
- Get there early
Make sure you give yourself plenty of time to mobilize, stretch and warm up. To prepare for a quick workout, life Fran, you want to spend 25-40 minutes warming up.
- Give yourself extra time
This is especially important if your box is doing the Open workout all at the same time. It’s likely that they’ll need to run several heats, so be prepared to be at the gym longer than normal.
- Have a plan
After the workouts are announced, come up with a plan for how you plan to attack the WOD. It doesn’t matter if you’re doing RX or Scaled, you should have a plan in mind for how you’re going to break up the work. Remember, if you shoot out of the gate too fast, you’re going to be in for a rough time.
- Push yourself
Yeah, we all push ourselves during WODs. But when the clock starts for the Open workouts, this is the time to find that extra gear and really give it all you’ve got.
- Be there for your community
If your box is going a group event for the Open, be there. Get there early to help set up (if needed) and stay late to help clean up. Cheer like crazy for your fellow athletes.
- Have Fun!
The Open is a celebration of the past year of training. Yeah, it’s time to go hard, but when it’s all said and done, make sure you’ve got a smile on your face.
Each Thursday, after the Open workouts are announced, we’ll post a breakdown of the workout and some extra information to help you prepare for each week’s specific workout. Subscribe now using the form on the sidebar so you don’t miss out.
See you in the Open!