To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂
Ron H, afternoon/evening coach
Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2022-02-07 12:00:392022-02-17 21:06:55Why I Do The Open? Pt 1
One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out.
On paper it’s simple: pullup + dip = muscle-up. For anyone who’s attempted the skill knows there’s a lot more to it. The body control required and the positions you need to be in take tons of practice. The timing of when to transition between positions also needs to be respected, otherwise you get “close” (but “close” is still a no-rep!)
In classes we do our best with the time allotted to gloss over the positions and the skills. If you are paying attention and varying your practice (strength vs skill vs timing) in classes you should be increasingly closer to the end goal. The last variable is desire: how bad do you want it? This dictates your practice and hopefully the quality of that practice.
It takes tremendous strength and power to accomplish this and we love celebrating the first rep.
Robyn has been working hard on developing a solid foundation of strict pullups and strict dips, both with their fullest range of motion. She’s also been working on being more powerful with her kip (for torso elevation) and her timing of shooting the knuckles, elbows, and chest over the bar.
CrossFit WOD for Wednesday 10/16
5 rounds for time: 200m kb/db farmer’s carry, 2×24/16/8kg or 2×50/35/20lbs 10m kb/db lunge, 2×24/16/8kg or 2×50/35/20lbs 10 kb/db burpees
A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.
* Robyn lifts Friday 4/6 at 7am Pacific/10am Eastern
* Tony lifts Saturday 4/7 at 8am Pacific/11am Eastern
Support and watch online!
Today is also a special Champagne Friday. We’ll be celebrating the hard work and efforts of those that participated in the Nutrition Challenge! Everyone is welcome. Come workout at 6:30pm and hangout afterward as we’ll be providing food and kudos!
Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.
Hip bridging is a great exercise to activate the glutes and hamstrings, while it forces the hip flexors to relax and stretch open. Try it before the next time you lift and see if you feel like you hit better positions.