• Keli Boucher

The Open is Over... Now What? Part 1 of 3


The Open 2018 is over, phew, we made it. And in roughly 300-ish days we get to do it all over again. And just like Happy Gilmore we've gotta toughen up for next year's hockey try out, I mean, CrossFit Open. Its also about this time we get our favorite question, "Coach, what do I need to do to get ready for next year's Open?" So to help you get started, here is part one of three posts on the topic.


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

Step one is get your nutrition dialed in. Do it today. This is definitely not the one you can cram in last minute starting February 5th. Good nutrition is the foundation everything else is built on. Its no coincidence that Coach Glassman put this sentence first. So lets break down eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Simple. Stay away from processed junk food. Don't switch to the all bacon diet, try to get lots of veggies in there and avoid becoming a "fruititarian."

The second part 'Keep intake to levels that will support exercise but not body fat' now that's a little tougher. "How in the world do I do that?" you may be asking. The answer is to weigh and measure your food. So instead of a scoop or two, weigh it on a food scale (this is most accurate). Weighing out how much food you are eating gives you (and your coach) an idea of exactly how much fuel your body is taking in. So give it a shot. Don't change anything yet, just try to weigh and keep track of everything you eat this week.

Once you have a baseline you can begin to change the quantities and see how it affects things like workout times, energy levels, recovery and body fat. Finally, you can speed up this process by joining our Transformation Carved in Stone Challenge which starts March 31st at 11:00am at the gym. Coach Tory will help you figure out the right measurements to start with and teach you ways to make it more accurate, easier and tastier as the challenge progresses. Also it will motivate you because you will earn points by sticking to your numbers! Click here to sign up.

Stay tuned for part 2....

Coach Keli


Crossfit petroglyph

"Transformation Carved in Stone"

9101 High Assets Way

Albuquerque, NM 87120

Tel: 505-514-8804

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