 Did you guess BURPEES for our first Open workout? You are correct! The Open is Here! Woohooo! Not only is it #foodiefriday but it's the first day of the 2025 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has arrived! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Watch the video of the workout so that you're ready to kick ass! Last Friday I shared a fantastic nutrition guide for The Open. Today I'm sharing a recipe that works great for pre-, post-WOD or an easy lunch or dinner. Check out the video below for steak & cream cheese cabbage wraps. Intramural Open PointsYou earn points for your team as follows:
1. Teams are given 2 points for every athlete who completes a given Open workout AND logs their result on BTWB. Show up on Friday, do the WOD and log your score on BTWB to earn points for your team. 2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, AND records this in the workout notes on BTWB. 3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx’d, Scaled, Age groups, Foundations ) AND logs their results in BTWB. You will only earn points if your score is logged in BTWB. 6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week. Little birds told me that the Nooners have something special planned for tomorrow that will certainly earn them this week's Spirit of the Open. Want to earn points for your team? Reach out to them via the Open Squads on BTWB and organize it.
0 Comments
 Open Workout 25.1 Announcement TodayThe single biggest and most exciting CrossFit event starts tomorrow! 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 at 1pm CrossFit will release a workout. There will be a Rx'd, Scaled, Masters and Foundations versions of the workout. Our teams have until the following Monday to complete the workout and enter our scores on BTWB. The CrossFit Games Open workout will be the Workout of the Day every Friday starting tomorrow and ending March 14th. We participate in an intra-gym Intramural Open. We have divided all athletes and coaches into 2 super teams: Early Birds and Night Owls. You earn points for your team as follows: 1. Teams are given 2 points for every athlete who completes a given Open workout AND logs their result on BTWB. Show up on Friday, do the WOD and log your score on BTWB to earn points for your team. 2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, AND records this in the workout notes on BTWB. 3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx’d, Scaled, Age groups, Foundations ) AND logs their results in BTWB. You will only earn points if your score is logged in BTWB. 6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week. Little birds told me that the Nooners have something special planned for tomorrow that will certainly earn them this week's Spirit of the Open. Want to earn points for your team? Reach out to them via the Open Squads on BTWB and organize it. 
The Open costumes can be just as confusing as Dave's hints. What will your team wear this year?
I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character.
You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency. Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit. The time for being competitive is when you're in an actual competition like the The Open. Competition reveals our character, our grit, our fortitude. Competition is the culmination of months of training and practicing. And, competition season is upon us. Our Intramural Open starts Friday. We won't know what the first workout, 25.1, is until Thursday at 1pm. One of the fun aspects about The Open is trying to interpret Dave Castro's (the person who programs the Open workouts) clues. Here is his clue for 25.1. What do you think it means? We will all find out together Thursday at 1pm. ​  We always have at least one costume day during the Open. Open the Door of Your TransformationAll year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity. Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me. They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Tactical Games, Spartan Race, and or the GORUCK evens in June. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition. Check it out below and be sure to download it so you can refer back to it throughout the year. Let's get read for The Open! |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need fitness gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 Check out our Flickr page!
Categories
All
Archives
November 2025
|
True Spirit CrossFit
RSS Feed
|
|