Wednesday, January 15, 2014
Monday, January 13, 2014 at 01:53PM OPEN REGISTRATION BEGINS TODAY! Click here for more details.
Progress and the CrossFit Open! By Nicky Hoberman and Danielle
CrossFit is the never ending journey to become a better and better athlete or get fitter and fitter. Very few CrossFitters will have a specific goal, let’s say a 300 lbs front squat, and quit CrossFit after achieving that goal.
As we started CrossFit or entered foundations, we didn’t know how to squat, clean, or even pick something off the ground properly; and after that 3 hour foundations session, now one will have perfected a squat, clean, or deadlift. It takes months and sometimes even years to fix the smallest errors and I am sure if you asked any CrossFit Games athlete if they have any flaws the would rattle off a list of movement. I have been Crossfitting over 2 years and my needs for improvement consist of shoulder mobility, pressing strength, hamstring strength, core strength, snatch work (who doesn’t need this), rowing, and there are a few others.
Often times we might feel uneasy with our form, specific skills, or strength but understand it takes time to change. We go our whole life squatting with our knees forward on our toes, one month of squat work might not change that, which is why CrossFit is a work in progress and why so many people love crossfit: there is always room for improvement. I am definitely not trying to discourage anyone by saying you won’t hit your goals, because I guarantee you, you most likely will. But I ask that after hitting your goal of a 300 lbs front squat, create a new goal of 315lbs and do not be satisfied with good, be great!
The Open is an opportunity to test yourself in a fun, motivating enviroment particularly if you have participated before, been training consistently, or new to CrossFit and can still experience the energy and scale as needed. Whether it is a similar workout the area before, can bet on similiar movements, or similiar time domain- the workouts are opportunities to test your progress or motivate you further to working on skills, bettering your lifting mechanics, or just broadly speaking being more consistent in your training with us!
WOD for Wednesday:
1a.) Deadlifts
1X5+
1b.) 4X10-12 DB Shoulder Press
2.) Complete 6 rounds for time:
15 Kettlebell Swings (53/35lbs)
15 Wall Balls (20/14lbs)
Post weight/reps and time to comments.
Reader Comments (8)
5@135 deadlifts
6 rounds 15 KB Swings@35lbs , 12 Wall Balls@14lbs - need to work on breaking parallel on wall balls
First day back, I didn't think I could hate wall balls more...but I hated them even more today.
6@185 deadlifts
6 rounds: 9:27 KB 35lbs , WB 14lbs , 9ft target (I wimped out, my legs were fried)
DLs: 5 @ 265lbs
WOD: 12:07 with 16lb WB/10' target and 44lb KB
DL :12 @ 115 lbs
DB SP: 10@ 17.5
WOD: 7:15 (scaled to 3 rounds WB 12lbs/ KB 30 lbs)
Deadlift: 7@330#
Shoulder press: 4x10@40#
WOD: 8:35 rx'ed
DL 6x225
SP 4x10@30
WOD: 10:30 Rx
DL: 8x245#
Shoulder Press 4x10 @30#
WOD: 10:20 53#KB/16# WB
Deadlift: seven repititions at 297
Workout: admittedly indolent at 11:26