Monday, February 24, 2014

JFW is ready for the 2014 CrossFit Open

In just a few days, a couple hundred thousand people (at least) will compete in the CrossFit Open and I will be among them. I'm oddly excited about it this year even though I have no illusions of anything other than doing the five WODs and being done. I missed last years Open due to an injury and the previous year was my first year doing CrossFit so I feel like this year will really be the first "test" of my fitness. After three years of this craziness I feel like a cagey veteran that has learned all of the tricks to increase my rep count and I thought I would share them with you.

The Step Up: Last year they allowed stepping up onto the box in place of jumping as one of the standards during box jumps. I step up faster than Olivia Newton John doing Jazzercise. If given the choice between a box jump and a step up, always take the step up. It's faster, easier on your knees and achilles, and you won't get as winded. You are required to wear a head band and sing "Physical" however….

The Burpee Nap: You can virtually guarantee there will be Burpees in the Open. You can also guarantee they will suck. They always do. That's why I suggest the "Burpee Nap". Once you start getting tired, when you drop down to do your burpee and your chest and thighs are on the floor, stay there. Yeah you read that right, just stay down there for a second. You can even turn your head to the side for a second if you wish. There is something about that extra second down there that allows me to focus and regain my composure that seems easier than when I am staring holding my knees. You could take this move to the extreme and use an abmat for a pillow but your coach might get mad. Use at your own risk…
This is what it looks like…


Nutrition: Here's where we get into opinion and personal preference. I keep a "Paleo-esque" diet and swear by sweet potatoes. They give me energy and burn slow so I feel like I can hold out for just about any distance AMRAP. You know how asparagus makes your pee smell? Well, I'll eat so many sweet potatoes the week of the Open my d*ck will look like an Oompa Loompa. Short, Stubby, and Orange. You are welcome for the visual. You'll never look at an everlasting gobstopper the same will you?


Alcohol: No booze. You read that right. Only drink on actual WOD day and make sure it's after not before. They frown upon Wodding all boozed up although it would explain my outfits (knee socks) and why my Olympic Lifts look so funky…

Learn to Kip: All of the WODs are AMRAPs in the Open so the better you are at body weight exercises, the more reps you will get in. One of the first things I learned was the kip. Here is a video to help you out…



The Open starts in a few days. Go get after it people!







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