Now that all five workouts of the 2013 CrossFit Open are over, I hope you’re really happy that you signed up and participated. I hope it gave you a great feeling of accomplishment, more confidence, and a greater knowledge of yourself, plus had a great time with the camaraderie you felt with other members doing it with you in the gym.
Here are some things I hope you figured out through the Open:
1. Discovered what you do well – Is it lifting weights, gymnastics, longer WOD’s, shorter WOD’s, certain movements…..
2. Discovered what you don’t do well - This helps you know what you need to work on. What do you need to practice, or maybe get extra assistance from the coaches to help you improve, however don’t neglect your strengths during either.
3. Have faith in yourself. How many of you PR’d during the Open, pushed yourself to a place in a WOD that you didn’t know you could get to. I hope that in every workout you did better than you imagined you would. I had one member share with me that many times they went into a WOD thinking "they will only get two rounds", "they won't be able to do the second part". Each and every workout, they came out exceeding their own expectations and abilities. I can't begin to tell you the amount of confidence they gained at the end of every workout each week. Now they know they can do this and are excited for the next year.
Strength: Front Squat - 15 Minutes to establish a heavy 3rm
10 Minute AMRAP
10 Front Squats (135/95)