Our “Fit Over Fifty YXE” program has been running for over 7 months now with huge success!  As the program head I would love to credit for this.  However, it certainly “isn’t me!”.  When the program began or as we have had new members join the group, I always get a few funny looks when I say we are going to box jumps or burpees.  While at face value they may seem simply as “work”, I always follow up on that first time with explaining the “why”.  I also ask one simple question; “when was the last time you ‘jumped’ onto something?”  Not stepped up. Jumped. In this very simple case of a box jump, the answer most often is “I don’t know” along with a lot of agreeing nods

I was watching a Rich Froning interview lately and he was asked to give one piece of advice to someone who is just starting out in Crossfit.  His answer, which he went on to expand on, was simple - “Have fun with it!”.

Do you want to increase your chances of achieving your concrete, set out goal by 95%?  Here’s how you are going to do it! It’s amazingly simple!

You decided once upon a time to give Crossfit a try.  You came in to the gym and survived workout after workout. You have felt and seen the positive changes that your time at 306 has brought to your life.  Now why not pass it on?  

When we set our feet for a squat, we are laying the foundation for the movement.  If we are going to build a house, we need the foundation to be rock solid. If the foundation shifts, so does everything else built on it.  This is exactly what happens with our feet when we squat.  If our feet are moving even slightly as we squat, then our foundation is not stable.  If our foot moves, our ankles moves.  If the ankle moves, the knee moves. If the knee moves, the hip moves.  You get the picture.  

My favourite moments as a coach aren’t watching someone set a new clean and jerk PR or get their first muscle up.  These things are fantastic and are almost equally as exciting for me as they are the person achieving them, but they aren’t my favourite.  My favourite moments have come when I get to be more than a “Crossfit coach”.  

I’ve been talking a lot in my classes over the past few days on that ever so controversial topic of “kipping” in our WODs.  It’s definitely the one thing that when thrown out there to a non-Crossfit person, raises the eyebrows and gets a laugh or two.  In our “Crossfit” world, they are every bit as common as Dr Dre Beats headphones and razor-back tank tops are in a globo-gym.

Well, that’s a wrap on the 2019 Crossfit Games Open.  For a lot of us, the Open represents the one time a year where we “compete”.  We ride that wave through the five weeks; come in and put in some extra effort and extra time.  Despite that season of competition coming to an end, let’s stay on the wave and keep looking forward to even more goals.  

Do not slam the door when you squat. “Say what?  That’s it. He’s lost it” you’re all thinking.  That very well may be the case but bare with me on this topic anyways as I explain.  When squatting; back squat, front squat, squat clean, regardless; do not slam the door!

You may have noticed, but Instagram was down for most of the day yesterday.  Ya.  I know, right?  If you did not notice, congratulations!  You were most likely being “present” and “mindful” at whatever it was that was occupying your time throughout the day.  

When it comes to getting results in the gym, there is no training program in the world that will get you results without effort!  One world renowned coach who I am respect very much, Ben Bergeron, likes to call it “grit”.  

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Thrusters have been in the Open from 2011 to 2018; every single year.  We have had two of (most likely) five workouts released so far for the Open in 2019 and haven’t seen thrusters yet.  There’s a very good chance sometime in the next three weeks they’re going to make their way onto the score card.

With conventional grip, we are relying on our grip strength alone to hang on to the barbell.  We have one thumb and four fingers in an open circuit relying on muscle to close, and keep closed, that circuit.  However, once we establish hook grip, the circuit is closed and tension keeps it there.  In “hook grip” we are wrapping our thumb on the bar first.  From there, our index finger and middle finger “hook” over the thumb.  Just the same as a cam-lock works on an adjustable ring strap; the more force that is applied to “open” that circuit, the harder it closes.

News flash:  Crossfit is good for your gut! While this is very true in the quite literal sense on the outside; it is also true on our insides in the form of “bacteria”.

What researchers have found over the years is that regardless of the task involve all energy systems are in use.  Albeit some more than others depending on the task, all three energy are in play.  Let’s repeat this point, your body doesn’t use one energy system exclusively, rather it’s more of one and less of the other depending on the needs required.

When we walk through the doors of the gym each time, we have already won.  We have chose to take the time out of our day.  We have chose to drive the extra miles. We have chose to be present.  All of these choices are wins over what could be a “shorter”, “faster” or “easier” day.

I have a great appreciation and tremendous respect for anyone who is being excellent.  Whether it be the person pumping my gas at the gas station, the person who cleans the floors, or the person running the company.  Take pride in what you do.  Do it with excellence so that you can be proud of the outcome.  

The Open is all about the community and being together to take part in a world wide event focused on fitness.  For most of us, it’s the only “competition” that we do within Crossfit.  That is fantastic!  Give it a little extra attention through some of the tips above and you might just surprise yourself with what your fitness can do.  Execute to your potential.  Be the best you that you can!  Welcome to the Open.

“The Open Is for Anyone

The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready? “

-Crossfit