The OPEN’S over … now what?

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Now that the Open’s over and you didn’t make it to the CrossFit Games, what can we take away from the five weeks of blood, sweat, and (a few) tears? The silver lining to completing and suffering though all five workouts is that it becomes pretty obvious WHAT our fitness strengths and weaknesses are. What holes do we need to fill to be more well rounded and perform better next year?

If you found it hard to complete the million burpees in 20.1 or if 80 cals seemed like a marathon row, you probably need to work on your ENDURANCE. Endurance is the ability to exert and remain active for a long period of time. This can be an aerobic or anaerobic exercise.  Here are some suggestions and tips you can incorporate to make burpees your bestie, or at least not your enemy.

  1. On recovery days, incorporate a low intensity long “workout”. Go for a hike, take a long walk, swim, play sports, bike or run. Start off with about a 30 min commitment and each week build on that time!
  2. Join a more cardio based class. You may find a different type of class at your CrossFit gym, that uses less or no barbells and focuses more on conditioning. This might be something like our Velocity class. Incorporating this class 1-3 times a week in addition to your normal routine, or in place of a more strength based class will help that endurance.
  3. Clean up your diet – nutrition is a huge factor in performance. We have all heard it before- you can’t out train a bad diet. So let’s clean it up! Eat REAL food. A wise man once said “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”.
  4. Get to class early and work on your weakness – is it burpees? DU’s? Rowing? Running? Create a workout that allows you to TRAIN the movement. For example, 10 burpees On the Minute for 10 Minutes. Talk to your coach for a suggestion and be consistent.
  5. Take your recovery day as seriously as your workouts – recovery days are important. If you want to get better, stronger and more fit you need to work hard and recover harder. So on those days let’s make sure we are eating well, stretching and fixing any ‘nagging’ issues. Incorporating yoga either at a studio, using the ROMWOD app or just YouTube ‘recovery yoga’!


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