Tag: ROMWod

The Best Advice for the 2018 CrossFit Open

CrossFit is a sport that rewards consistency. You don’t have to be the best at anything to win a competition. However, it’s unlikely you’ll come out on top if you’re the worst at anything. Your chances of success are good if you are average across the board and substantially higher if you are better than average across the board.

The best advice you’ll ever receive for the 2018 Open: train your weaknesses. Start now!

If you’re not getting out of your comfort zone and doing the movements you either dread or tend to avoid on a regular basis, you’re not doing yourself any favors. The CrossFit Open is expressly designed to expose weaknesses, so put in the work now and prepare for your best open ever!

It’s far from a comprehensive guide, but here’s a short list to get you thinking. Be honest with yourself!

  • What movements in the 2017 Open tripped you up the most?
    • Squat snatches? Bar Muscle-ups? Handstand Pushups?
    • When did you last train these movements?
    • Are you keeping a log and charting progress so that you cam measure progress?
  •  What movements do you hope are not in the 2018 Open?
    • Good candidates are advanced skills we’ve seen in previous opens and in regionals. (It wouldn’t even be that surprising to even see handstand walks given their increasing prominence in regional events.)
    • Do you have a program in place and a training partner to help you attack these weaknesses?
    • Have you been putting in any time with dumbbells?
  • Do you have mobility or range of motion restrictions that hold you back?
    • Proper technique and efficiency in the Olympic lifts are practically one and the same. Mobility and range of motion is essential for all of them, including the “power” variations.
    • Do you know your restrictions, and are you specifically targeting them with focused routines?
    • Try yoga classes, ROMWods, and Mobility WODs and see what works. Test and re-test your ranges of motion where there is restriction.
  • Are you strong enough?
    • Although sometimes overlooked, are you squatting, deadlifting, and pressing enough with heavy weight?
    • Are you stronger today than you were this time last year, or even two years ago?
    • Consider spending the next 3-6 months getting as strong as possible with a linear progression. (If you’re not keeping a log and seeing increases in strength, start today!)

This list could go on and on, but you get the point: train your weaknesses. Try to get to the point that there’s nothing that you truly dread or feel that you just completely can’t do. You don’t have to be the best at it, but don’t allow yourself to be the worst!

Go on the record with a training partner, and keep a training log. Pre-pay for a bundle of personal training sessions with a coach. Do whatever it takes.

Finally, remember: “Hard work beats talent when talent doesn’t work hard.” (Tim Notke)

Don’t wait till January to think about these things. Start today.

Photography by Ann’s Forever Images.