How to make the most of the CrossFit Open
The CrossFit Open is our favourite time of the year. Yes, on a par with Christmas! Here is our advice on how to approach it, if you are relatively new to it.
Adjust your ‘why’: Do it to learn from it.
If you haven’t yet signed up, chances are you are looking at it wrong. CrossFit promotes a generalist approach to fitness; however a lot of us have been on a more narrowly focused programme. It is very common to discover that you are better at long aerobic work than short explosive work, or vice versa. Equally, prepare to nail some workouts and be humbled by others. Provided you are open to discovering and working on your weaknesses in the months ahead, this is a very useful lesson that will make you a better athlete.
If you are planning on doing CrossFit for a long time, it is worth drawing a line in the sand once a year, to see how far you have come. Get the ball rolling this October.
Scaled or Rx? Choose the standard for each workout separately.
When it comes to choosing the workout standard, consider each workout separately based on the movements and weights prescribed. If you have been practising a particular skill Rx, the competition atmosphere could be a useful push, even if you are not yet consistent in the movement. Some advice from CrossFit HQ.
Rx workout scores rank higher on the leaderboard than Scaled workout scores, even when the actual score is lower.
If you need some last-minute movement pointers as a reminder - WodPrep has a library of useful videos.
Plan your training week.
Plan to have nutrient-dense food and enough sleep every day.
Time the open workout so that it fits in with your commitments that week. Do not attempt it on little sleep or after a long day of work.
Give yourself at least one rest day - or active recovery day - before the open workout. If you absolutely must train on the Thursday, then make Friday a rest day and compete on Saturday. If a class is not available at your gym then, ask a friend or coach to be your judge during open gym; offer to buy them coffee or lunch after.
Have a workout strategy.
Common strategy errors are poor pacing, or poor setup. A strategy will prevent you from wasting time or redlining too soon.
Large online programming companies will release strategies for different athlete profiles. CompTrain posts theirs on their YouTube channel so look out for them.
Plan your nutrition - for the week and for the day of the workout.
Instead of drastic changes to your nutrition, consider minor tweaks to your routine. For instance, rather than ‘carb-loading’ the day before, you can drip-feed your body with carbs throughout the week.
For the most comprehensive advice on nutrition for the Open, click on the link below for the pH Nutrition guide. It includes specific strategies for competing in the morning, lunchtime or evening, plus recipes, supplement advice and a tonne more. Read it and follow it:
Time your pre-workout.
Coffee is an excellent pre-workout if you are used to drinking it and if you time it well. Go without coffee in the week leading up to the workout so you can have one right before and trust that it will kick in. Coffee can also dehydrate you, so have no more than one on the day.
Warm up mindfully.
Some of us talk to release stress before a competition workout; others prefer to be silent and gather their thoughts and energy. Do what works for you and remember that those around you may or may not join.
Talk with your judge.
Your judge is not your coach or mate in the workout; they simply count your reps and make sure you move to the standard.
Help them familiarise themselves with how you move: do five reps of each movement in front of them before you begin the workout. If they find you pull too early or your chest collapses, that doesn't matter right now. Just make sure you agree on the movement standards.
Let them know if you are recovering from an injury.
Agree with them how often they will shout out your reps and remaining time.
Make sure you agree all this before the workout begins. Put in your best effort. Then thank them for their time and sign your score.
When it is your turn to judge:
Watch the workout video and read the workout details on open.crossfit.com
Make sure you are 100% focused on your athlete.
Want to be a badass judge? Do the judges course.
Plan your cool-down.
Spend 10-15 minutes moving; walking, on a bike, on a rower, etc, then stretch. Add antioxidants to your post-workout nutrition, e.g. dark greens and blueberries.
Celebrate with your community.
Regardless of how seriously you take it, there is no doubt that a competition brings a higher level of intensity and this leads to more PBs all round. Expect to PB and celebrate your gym's PBs with everyone.
Post-workout weekend activities: Reflect, recover, prepare ahead.
-Reflect: write down any surprises, that you may want to discuss with a coach after the Open.
-Do your mobility work: Your coach or physio may have already prescribed work for you. If not, ask them. Do a yoga class. If you have no access to any of this, there are plenty of structured mobility programs out there, Romwod, GoWod, The Ready State, to name a few.
-Have a long lie-in the day after, or add naps to your weekend. Have a magnesium salt bath.
-Eat to recover and prep some meals for the week ahead. If you need fresh ideas, you’ll find advice and recipes in the ph Nutrition guide.
-Get outside in the fresh air and in daylight, e.g. depending on where you are, jog, swim, hike or do some easy paddle-boarding. Anything that helps you relax or meditate.
Have a strategy for the whole five weeks.
The Open is by far the longest CrossFit competition around and it takes its toll on the body in general, and on the nervous system in particular. It should leave you feeling and moving better, not broken.
Can you plan to do some of the workouts in a retreat setting? Join one of the two Open weekends we are running on the beautiful island of Crete.
If not, can you take a break at the end? (Christmas in six weeks does not count!)