The Open Starts NEXT FRIDAY!
The single biggest and most exciting CrossFit event is happening in March! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN.
Every Thursday, Starting Feb 29th, CrossFit will release a workout. There will be Rx'd and Scaled versions for everyone including Masters 55+ and there will be a Foundations version for brand new folks or folks recovering from injuries. We have until the following Monday to complete the workout and enter our scores.
The CrossFit Games Open workout will be the Workout of the Day every Friday starting March 1st and ending March 15th. You're going to do The Open workouts anyway, so you might as well participate in the Intramural Open.
The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things.
The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different.
This year YOU get to select which team you want to be on! Our 2 teams are Team Marvel and Team DC. Let us know which team you want to be on by completing the form below.
Your team Captains will be announced next week. If you would like to volunteer to be a Captain, please let me know. Team Captains are responsible for rallying all team members to earn as many points as possible.
It's time to earn as many pre-season points as possible. Pre-Season points are:
ONE point for every athlete who officially signs up for The Open. https://games.crossfit.com/
FIVE points for every athlete who officially completes the Judges Course. https://oc.crossfit.com/course?id=61&language=en
Last year the team with the most pre-season points kept their lead. It really makes a difference.
You can earn a point RIGHT NOW by registering for The Open: https://games.crossfit.com/
Once the Open begins (on March 1) you earn points for your team as follows:
1 point if you do the CrossFit Open Workout
3 points if you finish in the top 3 Scaled, Rx, Foundations
2 points if you do something for the first time or get a PR
5 points to the team with the best SPIRIT
You NEED Protein!
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours?
You may have heard that you shouldn't eat more than 30 grams at a time because anything over that is "wasted." Or that you'll damage your kidneys if you eat too much protein. Or shouldn't supplement with collagen because it is an incomplete protein. Click on the Insta link below to read about 5 protein myths and what is really the case with protein with OptimizeMe Nutrition.
Protein is essential to human performance and most of us don't eat enough of it. Listen to the podcast below to learn about the myths and realities of protein.
Rest and Recovery are Important
All of us, at some point, have experienced a few days, or even an entire week, where we feel drained from our workouts. Some of us might be feeling this way now after the Femme Fatale Week.
Rather than feeling energized and revitalized from a session at the gym we feel sore, crabby and weak. While it's easy to attribute these feelings to "Overtraining," what is most likely happening is that we are "Under-recovering."
Recovering from our workouts and training sessions consists primarily of three important lifestyle practices:
3. STRESS MANAGEMENT
If we are not making optimal choices for these three lifestyle practices then we are just not able to recover from the physiological stress of our workouts and training.
Many of us are using wearable technology devices like Whoop, Garmin, Oura, Polar, FitBit and others. All of these types of wearable tech can help us learn how to prioritize recovery and customize our training sessions so that we can maximize our fitness gains.
Our programming at the gym is constantly varied so that we have longs days, short days, heavy days, and REST DAYS. This variance helps prevent us from going too hard too frequently. However if you're adding lots of volume on non gym days, or doing high intensity double days, you can potentially set yourself up to be in a recovery deficit.
If you're using wearable technology, you can use your own biometric data to help guide your training intensity and volume. You can also use it to help you prioritize important recovery practices like sleep, hydration, massage, contrast baths, restorative yoga, foam rolling, and optimal nutrition (like prioritizing protein.) You can read how other Whoop users have developed optimal recovery practices here.
Sometimes, hard-charging folks like us CrossFitters find it hard to take rest-days, easy days, and low intensity days. We know we should "listen to our body," yet sometimes we don't heed what it has to say. Give yourself the space to adapt and learn how to be a mature athlete by giving equal measure to recovery as you give to training.
The CrossFit Open Starts March 1!
It's time to select your Intramural Team, register for the Open, and take the Judges' Course!
The single biggest and most exciting CrossFit event starts on the first day of March! Of course, we're talking about the CrossFit Games Open.
The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN.
We are starting to plan our In-gym Intramural Open now. We are going to split everyone in the gym into 2 teams, Team Marvel and Team DC.
This is the first year we are letting everyone pick their team! Do you identify more with Spiderman, then you're on Team Marvel. If are you more of a Justice League kind of person, then Team DC is for you. Let us know which team you want to be on. It's time to earn as many pre-season points as possible.
Pre-Season points are:
ONE point for every athlete who officially signs up for The Open.
FIVE points for every athlete who officially completes the Judges Course
Last year the team with the most pre-season points kept their lead. It really makes a difference. You can earn a point RIGHT NOW by registering for The Open:
Once the Open begins (in 2 weeks!) you earn points for your team as follows:
Do you all want to work on pull-ups, toes to bar, double unders?
Great, the group rates for 30 min skill sessions are:
THE OPEN STARTS MARCH 1st! You have time to work on those skills. Talk to your Coach about setting up some skill sessions. Be sure to check your BTWB notifications as one of your Coaches will be creating a group for your team on BTWB. This will be the primary mode of communication about The Open. If you don't know how to see your BTWB notifications, please ask your coach or me.
Record your WOD on Beyond the Whiteboard.
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