Welcome to the 2019 Open Prep (version 2) cycle! If you’ve never heard of the CrossFit Open, boy you’re in for a treat! Every Year, Crossfit headquarters runs a 5 week long, worldwide fitness competition. This used to be the only road to the Crossfit Games. Now, the top person from each country plus the top 20 in the world will be invited to the Crossfit games along with competition winners at sanctioned events throughout the year. Considering there are normally around 300,000 people in the world competing, we will run our own little BWCF Competition. After this years AlphaGames (don’t forget to sign up if you haven’t yet!), we will pick some team captains and start getting teams together. Stay tuned for more info. In the meantime, head over to the Crossfit Games official website to sign up now! Be sure to put BattleWolf Crossfit as your affiliate!
Now for this cycle’s breakdown. The focus is for us to gain as much aerobic capacity and skills during the next five weeks to get the best results we can for the Open. We’ve done all the strength and technique work the past few cycles, so we will only blend in 1 strength day a week (Wednesdays) for maintenance. We are going to be doing a lot of lighter weight cycling and breathing/interval type stuff for this cycle. Every Monday and Thursday we will be doing conditioning before the WOD. Tuesdays and Fridays will be devoted to learning or improving our skills (mostly gymnastic capabilities). If you feel you are already plenty capable in this area, I have added extra components as an option to this skill session to make it more challenging (grip work, static holds, etc). Finally, be sure to hit all the Tuesdays and Thursdays this cycle, as the workout of the day will be an Open Retest. If you don’t have Beyond the Whiteboard yet, now would be a good time to add it to your membership for only $5 a month so you can keep track of your fitness journey and log all of the BWCF workouts!
CHEERS!
Coach Weston
