Well the Open is over for 2014 and I want to thank everyone that participated. I have gathered a boat load of data based off of the 31 of us that competed. First of all, as a group, we suck at double unders. The first workout by far was our worst, generally. We did have individuals that excelled with 14.1 but we sucked. I will take full blame for that as I do the programming and the warm-ups. It tells me that, how we are practicing is not working and therefore, we will change that. There are millions of technique videos out there and I have watched them all, I feel we need to just focus on performing the double under and put the singles aside. If you can only do one at a time then so be it!
Alright, now let's talk about the good. In general there was nothing that stood out that we all kick ass at. The bigger individuals seemed to do well with the Deadlift Wod and the smaller of us did well with the chest 2 bar pull-up Wod. We also had multiple people excel in the double under wod (Katie Church)!
So what does that tell us? 1. I think we are well rounded, however; we do have some things to work on which I will call "GOATS". For must of us it is double unders...obviously. 2. We should continue with the strength building and Olympic lift training.
Let's talk about the Goats for a second. I am implementing a "KILL A GOAT" board. Where you will write down what you suck at, be it double unders, muscle ups or whatever, and work to kill it! I will give everyone time at the end of the workouts to specifically work on your goats! By next year's open it will not be an issue.
Now we get to strength training and Olympic lifting. We are very blessed to have Dr. David Boffa and College Graduate (in 5 weeks) Lani Peterson as our coaches and they are going to offer a specific Olympic lifting course starting Monday April 7th at 6 pm. The classes will be held Monday, Wednesday and Thursday at the 6 pm time slot. If you want to be competitive with CrossFit I highly recommend attending this class. We are in a great spot right now where we don't have to work on the endurance portion of CrossFit and can focus on strength and skill. The more you can squat the easier thrusters and wall balls are. The better technique you have on the Olympic lifts the more you will conserve energy on the wods that feature them. It really is a no brainer. If you are interested please sign up for the class on Front Desk. And, No, you are not allowed to do the CrossFit Wod before or after. Focus on strength and skill, you are also welcome to work on your goats at this time.
I also want to sit down with each one of you and write down some specific goals for the next 3 months. My goal is to drop a couple of lbs before bikini season so I can look sexy as french toast. What are your goals??? Think about it and we will put it on a board so there is something to work towards. Some of the best motivators are the your peers so let's put the goals out there and hold each other too them. Bring in your spring goal this week and we will get it on the board!