Daily Gym WOD

Countdown to the “O”!

It’s a little over two months until the 2017 CrossFit Open! It’s hard to believe that it’s been a year since we took on 16.1 and all of those overhead walking lunges. The Open brings different emotions to different people, and to some of us it means nothing at all. For 5 years I personally have anticipated it with a bundle of nerves and not a lot of sleep. It’s usually about this time of year I begin to get nervous about certain movements and for the past several years I have created a Movement GRID to make sure that I’m practicing the movements MOST LIKELY to show up in the open…because they always do. For example, we will always see pull ups, double-unders, wall balls, burpees, and toes to bar in the Open.

The Movement Grid is simply a flip chart with all CrossFit movements written across in columns. Blocks are created under each movement. Every time a movement is practiced or included in a workout the date goes underneath with possibly a time, number of reps, weight, etc. This exercise was especially helpful with a skill such as double-unders and wall balls, which for me require a lot of practice. It also serves as a reminder to practice a movement that you may forget to practice, such as bar muscle ups. At a quick glance I can see how long it’s been since I practiced a certain movement.

This same grid can be used to log your progression practice for a movement that you have not quite accomplished yet., such as a ring muscle up. The tracking of progression practice adds accountability to your work and is certain to help you succeed.

This year I will be in cheerleader mode, cheering on Jeff, as he competes for his 3rd trip to the CrossFit Games, and cheering on those CFSB members who decide to compete in the Open to see how much they have improved since last year. I do plan to compete in the 2017 Open, but this year it’ll just be for FUN…hopefully without the nerves… and with a lot more sleep. GET READY for the “O”!


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