The 2016 CrossFit Open has come and gone and I will say that once again we are very impressed with how you all competed and stuck with it during the 5 long weeks. We saw many PRs, many new comers do all 5 WODs, many athletes go â€œRxâ€ for the 1st time, and our community was there to cheer you all on every week. To say we are super proud of our community would be an understatement.
Some key things we saw as coaches and ownersâ€¦.many 1st timers this year that stuck it out for 5 weeks. Scaled or Rx is irrelevant, the effort was superb. Great work!! Those that have done the Open in past have made big improvements, lifting heavier, faster and generally being more fit. Harder than it looks as the talent pool expands each year. Which holds true as well for our comp group. Most of these athletes improved from previous years as well, with the pool getting bigger and deeper. So great work to those guys!!
For those of you wanting to take it to the next level, I have put some ideas on extra work on the board by the KBsâ€¦.everything from conditioning to gymnastics clusters to barbell work. If you take 20-30 min â€“ 2-3 times a week (60 - 90 min/week) you can make huge gains on fitness, strength and skills.
The GPP program is just thatâ€¦.general physical preparednessâ€¦.it will help you move better, gain fitness, strength and conditioning. However, if want to expand upon that you MUST put in extra work. Period. No way around it. Instead of wishing you were better, get better. Donâ€™t wish the bar was lighter, get stronger. Donâ€™t hope for no gymnastics in the WOD, get those pullups/MUs/HSPUs. We will take you far on this journey, but you need some extra skin in the game if you want the next level. You all are capable. Do it.
Summer is closing in on us and I canâ€™t wait!! I love training outside, running, rowing, etc. Plan on seeing more running as May/June close in. Also keep your eyes open for BBQs and Hooverballâ€¦.a gym favorite. Super fun outings when it is nice out. We are starting a cycle that includes Olympic lifts and slow lifts. Nontraditional so donâ€™t look for a pattern. Constantly variedâ€¦.I read that somewhere. It works.
A few housekeeping notesâ€¦.it is your gym, keep it clean, wipe up your mess, put your gear away, and help your neighbor. It makes it better for all, thanks.
We have MANY new faces, please team up with a newbie at warm ups and make them feel at home. You are all good at that, so thanks.
Overall, super pleased and proud of everyoneâ€™s progress. My door is always open so if you have any needs or questions, always feel free to grab me, call me, text me, email me. You get it.