Crossfit petroglyph

"Transformation Carved in Stone"

9101 High Assets Way

Albuquerque, NM 87120

Tel: 505-514-8804

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© 2019 by CrossFit Petroglyph

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  • Keli Boucher

The Open is Over... Now What? Part 2 of 3


In part one, we discussed the important roll nutrition plays in your performance. Now we can discuss the various movements that will likely pop up in the open. Click here to read Part 1.


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

We all joked when Dave Castro announced that this year would be "out of the box." Some literally thought box jumps while others thought we might go outside for a 10 mile hike while doing back-flipping burpees. It ended up being a single arm dumbbell clean and jerk. While this movement was a little weird and was definitely new, we were all able to do it after a little practice because we work the foundations. Granted because it was new, it was challenging! That's why Dave is a genius. He knows he doesn't have to program back flipping burpees to add some spice. He just needs to tweak the movement, add a few reps or change the weight. Suddenly two workouts that look similar on paper, feel very different. Different is good, it forces us to adapt and grow as athletes and humans.

That's how its always going to be in The Open. Dave is limited by the fact that all Open workouts have to be filmed while keeping the equipment in the frame. So we can count on doing some pushing, pulling, squatting, jumping and lifting some heavy stuff. And that's what we do in class every day; pushing, pulling, squatting, jumping and lifting heavy stuff. Sometimes we push and pull ourselves and sometimes we push and pull stuff and its all good.

So to get ready for next year's Open you need to show up to class and be ready to work! Also, following proper progressions will help a lot. It doesn't happen over night, but following progressions eventually leads to the higher skill stuff. If you do push-ups with your hands under your shoulders and elbows tucked in it will translate to handstand push-ups. Then the new standard won't break your heart. The key is to keep pushing the progression while keeping the workouts hard and fast. Lets say you can do some pull-ups but not a ton and the workout calls for 5 rounds with 20 pull-ups. Do some pull-ups during the warm-up and maybe even start off the workout with pull-ups, but once you start standing there staring at the bar, its time to switch to a scale that gets you back in the fight. Same with weight on the bar. If its a day with a loading period before the WOD, use this to push the upper limit for a few reps. Once the workout starts you need to move hard and fast (unless the coach says different during the WOD brief).

A word on the auxiliaries (homework) on the board. These are extra work for those needing/wanting a little more challenge. You can be a perfectly healthy and fit person and never do the homework as long as you give it your all in regular class. However, if you are really wanting to compete, following the homework is a great way to get some extra practice, strength and skill. Yes some weeks these repeat themselves, but that's all part of the grand plan. They always include a strength piece for those of you that want to improve your overall max lifts, a mid-line piece to keep your core strong, and a bonus metcon for those of you that just really love ending up lying on the floor gasping for air!

So, in conclusion, stick to the basics, work on progressions and work hard!

Stay tuned for part 3....

Coach Keli



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