Back Squat 3×2 @ 90%
30 Squat Cleans (95/65)
Well, it’s done. That breath you’ve been holding for the past five weeks . . . release it. The Open is over! If you haven’t already, give yourself a pat on the back. The first one is under your belt. Next year for the Open, you’ll have a much better understanding of what to expect. It will also be interesting to look back and see the growth. From here, we’ll wait a couple months for Regionals, and then from there, the Games.
Here on out, our programming will return to normal—five full days of CrossFit written and imagined by yours truly 🙂 Who’s excited?
For some of you, the Open was a chance to push yourself a little bit harder, test yourself against yourself. If that’s something that you enjoyed, be on the lookout this summer for some CrossFit competitions. Now I know—competitions? But honestly they’re not as bad as they sound. Are there people at competitions who kick butt? Yup. But out of the hundred people competing, a solid eighty are right where you guys are now. The competition I did in December had a woman who couldn’t complete a kipping pullup. All levels are welcome. So if that’s something you’re interested in, let me know. Not only are there individual competitions, but teams can enter as well. Tell me that wouldn’t be fun, a team or two of Jab CrossFit athletes competing together? I know I’d have a blast.
Can’t wait to see you this week! Let me know if you have any questions.
Open Workout 14.5
Bar Facing Burpees
Week four in the books! How’d you like it? I personally like how CrossFit is showcasing the various types of workouts: AMRAPs, Chippers, Ladders. What will they think of next? My money this week is a combination of Thrusters and Burpees. Generally Open workouts won’t repeat movements, and while there are still a couple movements still on the table, we haven’t seen the above mentioned Thrusters or Burpees yet. Quite the combination, huh? Hope you’re ready!
Now, I know the first couple of weeks the Open featured movements that weren’t particularly easy for the majority of us. Double Unders and Overhead Squats are a couple examples. This past Friday, for those who got that far, Muscle Ups were the finisher. Yikes. That being said, there are a lot of movements in CrossFit that require a large degree of skill. The simple truth of the matter is that skill takes time. Double Unders take time. Hand Stands take time. Kipping Pullups take time. Really, when you break it down, learning something new takes time. How much time depends on a lot of factors, including genetics, practice, and previous exposure. Where’s all this going? I’ll tell ya 🙂
Everybody in the gym is in the process of, or has already acquired a large number of skills needed to complete certain movements. Examples? Well last week we worked on kipping and I’ll be a petite woman if the majority of the class wasn’t kipping at least some portion of their T2B in the Open workout. Several people took that a step further and are now able to Pullup without the assistance of a band. And Double Unders? I think everyone in the gym could flip a DU on command if they had to. That’s awesome! Don’t forget to take a step back and see the forest through the trees. Yes, only being able to do one or two DU at a time is frustrating. But think about how far you’ve come, when DU were just a silly notion. Or Pullups. How many of you can kip a Pullup now when you couldn’t before? A lot! Even if it’s only one, that’s one more than you had when you first started, and one becomes two, two becomes four, and four becomes eight. And let’s be honest about this: every one of you got through 50 T2B. 50! Could you have done that before?
What we’re in the process of doing at Jab is cultivating our skills, while building on everything we’ve already learned. You’ve come such a long way already, and there’s still a long way left to go. I said this last week and I’ll say it again: don’t be discouraged. Look back instead and see how far you’ve come. The old you and the current you may not even recognize one another.
Can’t wait for a great week! I just wrote the workouts and boy, I’m pumped. See everyone at class.
Open Workout 14.4
14 min AMRAP
60 Calories on the Rower
40 Wall Ball (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
Hand Stand Walking
8 min AMRAP
15 Box Jumps (24/20)
9 Overhead Squats (45/35)