Monday

The 2016 CrossFit Open is over, a solid five weeks of programming is behind us.  If you've been working out for awhile, the Open was a solid test.  Some experienced feats of strength, gymnastics and aerobic capacity.  Others had weaknesses exposed, or maybe it was a little bit of both.

The great thing about the Open is the lessons we can take away from it.  It gives us goals to strive for, because guess what, it will be back at the same time next year.  It was a great open, not only from a participation standpoint, but also from seeing the sheer will of everyone out on the floor, doing their best week in and week out.

It is great to see everyone out there, pushing their limits.  Even if you feel your athletic ability wasn't the best, that your aerobic capacity could've been better, that you should've been a little bit stronger, the fact of the matter is that mental strength and fortitude was on display.  From our seasoned vets, to the few that took on the challenge of the Open with only a couple of weeks under their belt.

I will have a write up in a couple of days, not only praising the feats of the winners but also putting the spotlight on some impressive performances.

On that note, it is time to reflect on your performance and ask  yourself a couple of questions:  What are your goals for 2016?  How will you reach your goals?  Where can you improve?  

We have goals as a gym as well, one of them being making everyone across the board better.

We have programmed our workouts with L1/L2/L3 since the turn of the year.  You will begin to see the workouts laid out a bit differently.  Also, the level standards will be a little more defined, with a "testing in" to levels.

Start thinking of goals, even the winners have some.  Stay Hungry!  Summer competition season is around the corner.

a)Strength

Back Squat

b)WOD

Level 1

Hang Cleans (155/125)
Toes to Bar

10 to 1

Level 2

Hang Cleans (135/105)
Hanging Leg Lifts

10 to 1

Level 3

Hang Cleans (105/75)
Hanging Knee Ups

10 to 1