Chris S during CGO 17.1

Now that the Open is over I see athletes fall into three categories:

CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.

CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.

CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.

This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?

Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.

ARTICLES

+ The Intended Stimulus of Your WOD – Tabata Times

CrossFit WOD for Tabata Thursday 3/30

tabata squats
tabata pullups
tabata pushups
tabata situps
tabata box jumps, 20/12″

1:00 rest between each exercise. Post attendance to whiteboard!

HellaFit WOD

DO-SI-DO

30 min AMRAP

20 of each:
– goblet squat
– windmill
– death march
– YTW
– v-up

With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.