How to prepare for The CrossFit Open: Day after day

Zuzka Zavodnastrength, wod0 Comments

It is here. 5 weeks of craziness that is called The CrossFit Open have begun on Friday. It is a crazy time that makes us nervous about what Dave Castro will come up with for the first half of the week and the other half we discuss with what strategy we are going to approach the workout. There is no time for anything else. Let’s have a look on how every week will look like: Monday-Thursday We follow Dava Castro’s Instagram account and we try to figure out, what will happen on Friday. We also analyze workouts from previous years and we train movements that we cannot do, because you can still make it up in 4 days. Friday at 2am The workout is published! Some people watch the Live Announcement or set up their alarm just to quickly see what the workout is. At this moment everybody starts thinking about how to perform the best in this workout. For me it is the moment of nervousness, because I start thinking about how to structure my classes that start at 6am, which is in 4 hours 🙂 Friday 6am – Saturday 2pm This is the time that is allocated at our gym for doing the Open WODs. Try … Read More

It's Open Time Again! Are You In?

Jaime Freemanstrength, wod0 Comments

It is that time of year again.  I’m sure you are well aware of the “buzz” that is going around the gym right now.  It’s OPEN season!  The CrossFit Open brings CrossFitters from all over the world together to test themselves against one another in an effort to find the fittest among them.  With this kind of introduction, you might think that the Open is only for elite level CrossFit athletes.  This is NOT the case!  In the early days of the Open if you could not do a workout Rx then you just did not get to log a score.  This was very discouraging for a lot of athletes.  However, recently CrossFit HQ has made changes that make the Open manageable for everyone.  With the introduction of the “scaled” category last year as well as some changes to the age divisions (which makes me a Masters athlete this year, let’s not talk about it), suddenly you really have no excuse not to participate! Not only has CrossFit HQ done their work to make the Open more fun and accessible, we at CFC are really working hard to make it a special experience for all of our members.  If you … Read More

How to NOT come back to the gym after a long break

Joey Scafidihealth, wod0 Comments

Many in the gym know that I haven’t worked out in FOREVER! And for those that don’t know, last September I broke my 4th and 5th metatarsals on my right foot which required surgery and a pin to rejoin the bones.     Besides hobbling around the gym on the amazing iwalk2.0  I pretty much didn’t do anything until the middle of January when I went home to see my family in Florida. Huge mistake. I lost all motivation and I wish Ryan would’ve written his article on motivation a bit earlier!   While at home I wanted to visit CrossFit Rise Above, a gym that my brother-in-law goes to. He told me that they were having a Fran/Social on Friday and that it would be a perfect day for me to go and meet the owner, Eric. I thought to myself, “no way, i’m doing Fran. I’ll just go and have some beers and hang out.” (click here if you have no idea what Fran is!)   Upon arriving to the gym everyone was warming up and I thought, “ok, i’ll just do some empty bar thrusters just to see how it feels.” To my relief there was no … Read More

How to stay motivated

Ryan ODonnellinstruction0 Comments

The New England Patriots quarterback and four-time world champion (American football) Tom Brady was once asked what his favorite championship ring was. His response? “The next one.” Keep in mind he’s a man who is married to one of the most famous super models in the world (Gisele Bunchen), makes $20 million a year and has accomplished more in the most popular sport in the country with the most rabid sports culture in the world than anyone else. Yet, he still gets out of bed every morning and goes to work because he’s still got that fire inside him. I should probably mention that on the day this post gets published he’ll be playing for his fifth championship ring. In other words, he’s done it all and he’s got it all, but he’s still trying to get better. Are the rest of us Tom Brady? Simple answer: No. We’re not even close, but staying motivated is maybe the most import thing about crossfit or any fitness program. Sure, the workouts are hard, but once you’re at the gym you’re going to do it. Sometimes simply convincing yourself to come every day is the hardest part. Here are some tricks I use … Read More