For those of you that have joined us since March, allow me to introduce you to the CrossFit Open. The Open is an international festival of fitness, celebrated in the vast majority of CrossFit gyms across the globe. Every Thursday night for 5 weeks, CrossFit HQ announces a workout that participants then have the weekend to perform and submit their scores. Last year, 358,000 people participated in the Open, and we were ranked on a huge leaderboard within our divisions. I finished 6,660th out of 39,540 in the Men’s 35-39 Division, which I’m quite pleased with. We program each workout in the regular classes on Fridays, and then throw a party on Friday night where folks have the option of working out with a crowd of cheering fans. It’s great fun, and the source of some of my greatest memories at JPCF.
I bring this up because the Open has moved to October this year. The first workout will be announced on Thursday, Oct 10. Which means we have eight weeks to get ready! Over the next eight weeks, you’re going to see at least one past Open workout a week, as well as a few “Open-style” workouts that mimic the rep schemes and the stimuli we’ve come to expect.
As part of our Open Prep, we’re going to fold in a great deal of Gymnastics work. Your ability to perform a single rep of some of these high-skill gymnastics movements can improve your placement on the worldwide leaderboard by literally thousands of spots. It can also determine whether you perform a workout as prescribed or Scaled. I’ll discuss the eternal Rx/Scaled question in Part 2, coming out later this week.
Basically, the movements you see at JPCF throughout the year are the movements that we’ve come to expect in the Open. The Open Prep cycle will focus on these movements and stimuli. For example, every 5th workout since 2012 has been a couplet of thrusters and something else, so yup, we’re gonna do a few couplets with thrusters 🙂 Here’s a list of every Open workout to date. (I hate how WODwell lays out their workouts but it’s the most complete list I could find.)
Here’s a fun list of movements organized by frequency.
Toes-to-bar, chest-to-bar, handstand push-ups, and a muscle up of some sort consistently show up every year and are often the roadblocks that stop athletes in their tracks. While we often dedicate a class and a workout to these movements, it’s often not more than 10 or 15 minutes with maybe a single drill and a small handful of reps. To get you a bit more exposure this year, we’ll be hosting Gymnastics Clinics at 2:00 on certain Sundays during Open Gym (schedule TBD). There will be 2 or 3 coaches there and we’ll dedicate a whole hour to drillz and skillz, some of which are just too elaborate to do in a regular class. The idea is that you take these drills with you and work through them in your free time.
There won’t be a cap on attendees, although we will ask you to sign up ahead of time so we can tailor as much as possible to your needs. You can expect a schedule soon, maybe even later today.
So that’s it. As always, let us know if you have any questions. Part 2 of this blog will touch on: