5 Ways to Crush Your First CrossFit Open
Participating in your first CrossFit Games Open is the ultimate learning experience.
Work hard, have fun, and learn what the Open is all about because you only have one first time.
Here are five ways to make the most of your experience:
1. Ignore the Clock
The fastest way to get discouraged during a workout is to focus on the clock. We’ve all been there: four minutes into a fifteen-minute AMRAP and suddenly we’re questioning how we’re ever going to survive the rest of the WOD.
Wasting your time looking at the clock isn’t doing you any favors. The time melts away at the same speed regardless of how often you check. So stop dilly-dallying and just do the work.
“By shifting your focus away from the clock, you can dedicate 100% of your effort to achieving your goal. If there’s time left once you’re at your target, the rest is gravy.”
The best approach for a beginner to avoid getting overwhelmed is to pick a realistic number of rounds to complete and forget about the time constraint. Just focus on the task at hand and fight to hit your number.
Tip: Ask your judge to let you know when there are two minutes left in the workout so you can make a final push to finish strong.
2. Avoid Playing Games
If this is your first CrossFit Open, you might hear conversations among fellow CrossFitters that go something like this: “Dude, step ups are faster than box jumps. I totally timed it.”
But you know what? Who cares? Go ahead and watch the dozens of strategy videos that inevitably pop up after each workout is announced, but don’t let the hype get to your head. As a first-timer, your main concern should be working hard without regrets, not whether or not you maximized your time by doing three reps per set instead of four.
Worrying about strategy, like focusing on the clock, will just sabotage your confidence – and for a beginner, it’s all about the big picture. At the end of each workout, ask yourself these questions:
- Are you proud of your effort?
- Did you work as hard as possible on that given day?
- Did you have fun?
If you answer yes to these, consider the workout a success.
Tip: I’m not advocating going into a workout totally blind. For example, don’t go pedal-to-the-metal at the start of an eighteen-minute AMRAP. Do your own thing and let other people calculate their work-to-rest ratios.
3. Don’t Hold Yourself Back
Something magical happens during the Open. Fear and doubt go out the window and countless people find themselves transitioning over the rings for their first muscle up or finally whipping a jump rope fast enough for their first double under.
Athletes all over the world achieve feats of strength and athleticism that once seemed impossible. Watching a friend conquer something that he or she was struggling with since that first nervous day at the gym is incredibly rewarding.
Many beginners get stuck in a cycle of always choosing to fall short of what they’re truly capable of doing. But because Open workouts are judged, you’re forced to maintain movement standards and try things you think are out of your reach. Henry Ford said it best: “If you think you can, or you think you can’t – you’re right.”
Tip: Ride the adrenaline wave and see what you can do in the heat of the moment – with safety first, of course. You’ll be surprised what you can achieve.
4. Embrace Embarrassment
Chances are one of your goats will pop up during the five-week competition. Maybe it’s the elusive muscle up that you’re still a bit away from achieving. Or maybe the prescribed deadlift is a weight you only dream about.
Give the workout your best shot, but know when to bow out. Don’t be embarrassed, and don’t hurt yourself trying to get just one rep. Grinding out a heavy snatch or turning into the Hunchback of Notre Dame for a deadlift isn’t worth the risk of injury. Crazy things can happen in the heat of the moment (see tip number three), but sometimes it’s best to call it a day. Remember, you’re a beginner and your goals are to learn and have fun.
The silver lining in this situation is that the Open will expose your weaknesses and provide a training roadmap for the next year. You might be surprised at how motivated you feel to train harder after failing in an Open workout. Once the competition is over, there are 47 weeks until the next Open. That’s a lot of time to improve strength and skills.
Tip: Hold your head high and vow to come back stronger next year.
5. You’ll Get Better at CrossFit Without Actually Working Out
Yes, you read that right. Each Open workout must be performed in front of a judge (aka, fellow CrossFitter at your gym). Judges are responsible for ensuring each athlete adheres to proper movement standards. If your athlete doesn’t meet these standards, it’s up to the judge to call out a “no rep.”
Judging will make you a better athlete because watching people move is a great way to develop an eye for quality movement. You’ll begin to notice common mistakes that run rampant in CrossFit gyms and you may start to wonder if you’re guilty of the same mistakes. “I hope I don’t look like that when I work out.”
No one wants to “no rep” during a WOD, so do yourself a favor and use this new awareness as motivation to fight for better positions – like maintaining high elbows on front squats or keeping your feet glued together for kipping pull-ups. A little extra effort will go a long way toward building your confidence.
Tip: In the end, remember that your first Open is a learning experience. Have fun, work hard and enjoy the ride
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