CrossFit South Bend

[vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10941″][text_output]The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at CrossFit South Bend, where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT.

The 2015 Open begins on Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

You can see all Open workouts here.

Read on to hear more about scaled and Rx’d divisions.[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10944″][text_output]Like most CrossFitters, I enjoy the Open quite a bit. Its a fun event for the entire community to participate in, and with the addition of a scaled division this year, I am encouraging more people than ever to participate in the open. Reintroducing the idea of physical competition to someone often evokes a myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are a few reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off, and even if you can’t, you can still skip back and forth between Rx’d and Scaled wods this year. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. 

2. It Gets You Competing Again.

Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of us. Sure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

As adults, we suddenly believe that we are not allowed to fail at anything especially things that are supposed to be fun, so we avoid the risk of putting ourselves out there. Without that risk, we might not experience the biggest thrills.

3. It Gives You an Appreciation for the best

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently. Yay, we personally smashed a prescribed workout, until you see the times or the number of rounds at the top of the leader board. The progression of the sport of fitness has grown to superhuman levels. Seeing their scores miles above mine only deepens my appreciation for their dedication, skill, and strength.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun. You just can’t recreate the atmosphere you have during these Open wods during a regular class.

5. It helps you set goals for the next year

Rallying around the open each year gives you something to look forward to, something to keep your training and nutrition on point from year to year. If you have nothing you are training for, no goals in mind, then why even bother? Even if you don’t intend on doing the Open, I believe competition, in some form or another is incredibly important. Get out there, test your mettle.

6. You get some sweet ass pictures of yourself.

Everyone loves cool pictures, we have an awesome photographer come out and take sweet pictures of you doing cool shit.

7. You get to beat Ray Ray at everything

You can compete against each other as well, going head to head, absolutely knowing that everyone is held to the same standard. Ray Ray…

————

You’ll never know if what I’m writing is true unless you’re willing to throw your name up on that leader board, too, and go for it. Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. And there’s no time like the present to find out. So get out there and register on our team for the Open.[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10952″][text_output]So this year is a little different. The prior years, they have had an RX’d only division, meaning, if the workout was…

3 rounds

10 thrusters

10 chest to bar pull ups

You would do your thrusters, and if you couldn’t do your chest to bar pull ups…that was the end of your journey.

This year changes things quite a bit with a scaled division (you can click here to see what they say about the scaled open workouts in the whats new article.)

So here is the question. What division should I compete in? 

Well, seeing as how you can move between scaled and Rx’d workouts on a workout to workout basis. Whichever wod scaling you feel suits your goals for that particular workout.

Remember, the lowest Rx’d score, still beats out the highest scaled score

If your goals are to keep a higher ranking  overall, and lets say the workout is

10 minutes

10 chest to bar pull ups

10 overhead squats

You’d do best to get in as many CTB as possible and dig through it…

But if you just want to get a good workout in, and ranking is a secondary consideration for you, do the scaled version, assuming it would be lighter weight, and scaled back chin over the bar pull ups.

Afraid you won’t be able to perform the scaled wods?

If you are afraid you won’t be able to even perform the scaled workout as written for a score. You’ll have one week to make that decision to sign up. Typically you can still sign up for the open before the first weeks wod score submission deadline.

So do I really have to sign up? Can I just do the workouts on the weekend with you guys?

Of course! You just won’t be ranked, and if we are short on judges, you may not have a judge. We still encourage everyone to come in on Saturdays to enjoy performing the CrossFit Open workouts and post their results to comments. (Every Saturday during the open will be that weeks CrossFit Open wod)[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10946″][text_output]All Information pertaining to the CrossFit Open can be found by clicking here

Step 1

Register:Create an account by clicking here and clicking “Create and account”  If you have an account from last year, you should be able to use those credentials to login.

Step 2

Click “sign up as an individual” and sign up!

Step 3

Click “Join an affiliate/team” and find CrossFit South Bend![/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10947″][text_output]Each year as the Open draws closer we get a lot of inquiries asking for help on (insert movement here.) Could be toes to bar, snatches, chest to bar, butterfly pull ups, muscle ups, etc etc.

If you want to really get some work in on something, get it down, understand the movement(s) and how to make progress.

Schedule a personal training session with a coach.

During the session, and depending on the session type, we typically will

Pre-session

Start with a talk

We will contact the athlete once they have purchased a personal training session to get a good idea of what the athlete would like to work on, what the athlete expects to get out of the training session, what we feel like the athlete can expect to get out of the training session based off of where they currently are, and establish a rough timeline of when the athlete can expect to arrive at their goal.

Coach develops a itinerary for your training session based off of talk

After the talk with the athlete, the coach will develop a rough idea of how they would like to program for the athlete for that specific session. Once the Movement screening and measuring progress is done, this can be more easily defined.

During Session

Movement screening, Measure Progress

Depending on what the athlete would like to work toward, this includes finding out where the athlete stands currently in relation to the personal training goal, video recording or setting benchmarks for the athlete to set a baseline, working on the the main focus of the training session, then retesting to measure progress.

Skills/Drills/etc

The coach will drill the athlete through whatever progression is needed for that athlete to achieve their goal, or at least to make progress toward their goal.

Post Session

Homework

Sending the athlete home with or emailing some homework, a timeline, and whether or not the coach feels there should be additional training sessions needed. The athlete will check in with the coach, or the coach will check in with the athlete at a later date to see how progress is coming along.

Check out our personal training by clicking here[/text_output][/vc_column][/vc_row]