CrossFit Open 2020
The CrossFit Open 2020 - where grassroots meets greatness.
This year was the first of its kind following the new CrossFit format.
The Open 2020 in October. 2019, 16 Sancional events to follow from November 2019 - July. 2020. The CrossFit Games will feature in August 2020.
The focus of the CrossFit Open : to compete with hundreds of thousands of athletes in CrossFit's largest all-inclusive event. And the 2020 workouts? Spectacular.
In previous years, the events have been challenging but steadily underwhelming and have followed the same vague format - easily accessible WODs increasing in technicality as the weeks progress, with the final week featuring chest to bar pull ups and thrusters.
The difference this year for me? 1) Variety - for example, in 20.1 you could choose snatch or clean & jerk and 20.5’s self-partitioning row, wallball and RMU extravaganza and 2) Challenging inclusivity - it was all about providing options for athletes that still pushed boundaries and limits without the usual ‘all or nothing’ approach that in previous years often left CrossFitters feeling either hugely ecstatic or massively deflated.
So what lessons did I learn this time around? And what am I working on as a result…?
Snatches & burpees are my favourite movements. Regardless of not finishing 20.1 completely, I enjoyed every second of it, despite doing the first round sub 40 seconds and my consequent inability to breathe.
Focus - Channel my inner Mo Farah as opposed to my Usain Bolt. Your approach in the first 60 seconds can determine your fate.
Game Plan - Having a strategy pre-WOD is all good and well, but sticking to it when you can no longer think straight is TOUGH. Having indestructible mental strength, no mater how physically exhausted you are, will make or break your workout. Flashback to 20.2 attempt 1, hands on knees, single toes to bar to finish, eyes not on the prize!
Focus - Mental toughness. Do the hard work, force yourself to do the not-so-fun workouts, big yourself up throughout them, don’t talk yourself down. Repeat.
Gymnastics - Always bottom of the list for open gym technique practise after a heavy barbell, and always the one CrossFit component that will undoubtedly set you apart from other athletes in a competitive environment. See the inclusion of T2B, handstand walks, handstand push ups & RMU’s a-la 20.2, 20.3 & 20.5.
Focus - 1) Practise, practise, practise. 2) Get tracking with Focused Nutrition so macros are on point to increase energy levels and reduce body fat 3) Be consistent with both of the above.
Set Goals - the evaluations above all set out good intentions, but unlike February, making specific goals that are trackable is the key to training successfully and seeing noticeable progression.
Focus - For example - 1 x 30 minutes muscle up progression session every week with self-video for analysis alongside 1 x PT session fortnightly specifically focusing on gymnastics. I want to get a RMU, and I’ll get it within the next 12 months.
Hype - Don’t always believe Chandler Smith’s bogus workout predictions on Castro’s Instagram the night before the WOD is released. I laughed so hard reading these, but my own consequent over-analysis was REAL.
Focus - Shouting “Dave man, are you having a laugh!" at 3am the morning the workout is released will not make the actual workout any easier. It simply means I’m awake (along with the rest of the household) and I’m probably going to be cranky because I’ve slept for approximately 1.5 hours before coaching or training the next day. On a side note however, having a hype man/woman to judge you, no matter how cranky you are, will always make you feel superhuman. So pick your cheerleader wisely.
Highlights this year - Coaches 20.5 throwdown - it was terrifying completing the workout, but as predicted, absolutely electrifying. It gave me the determination more than ever to dig in and get better. I already had that, but y’know, it’s nice to be reminded and get a kick up the arse.
My only wish? To see more of this next year please, Mr Castro.
