CrossFit Heavy Steel Newsletter

CrossFit Heavy Steel Newsletter


You may have seen it on ESPN or ESPN2. Maybe you watched the videos on YouTube. Once a year, the best athletes in CrossFit gather in LA to compete in a weekend called the CrossFit Games. To some, this is just a bunch of people working out. To others, this is what they train all year for.

At CrossFit Heavy Steel, it has been our intent all along to prepare our athletes for this journey to the CrossFit Open. It all begins the last week in February, where Dave Castro, the Director of the CrossFit Games, programs a workout and releases it for the world to see. Most, if not all, CrossFit athletes in the world do this workout in front of a judge at their local box and tally a score. They submit it and are ranked in their gym, region, and the whole world. This may come as a daunting experience to the new athlete, but it is here where one’s true competitive nature comes about. This is called the CrossFit Open. It lasts 5 weeks, with each week requiring the completion and submission of a new Open Workout. After all submissions are approved, the top men, women, and teams in their respective regions continue on to the Regionals.

There are many reasons we program around the Open and encourage ALL members to sign up. Although the odds are not in most gyms’ favor to have a member go to Regionals (only 48 make it). Here are just a few other reasons to sign up:
1. You might learn something new about CrossFit. Maybe you never really worked on snatch technique, but if you sign up for the Open, you might be pushed to concentrate on it a little more and learn something new!
2. You might learn what you’re really capable of. We had many PRs happen at the Open last year because they were PUSHED to try at least one rep.
3. You might surprise yourself. You may finish dead last in some of the WODs, but you may finish first in the next one. They are all different and you may not suck at one of them. You might just surprise yourself!
4. You might meet some new cool people you want to hang out with. CrossFit Heavy Steel’s Friday Night Lights brings together 5 a.m., 6 a.m., 10 a.m., 4:30 p.m., 5:30 p.m., and 6:30 p.m. class members. We also get a few Tulsa-area WODers come in as well because it’s so much fun!
5. You might get inspired. Many newbies signed up for the Open last year and while having their family and friends there to watch, they knew they couldn’t quit. I guarantee you will meet or see someone that has courage and tenacity to get out there and do their very best – you will be inspired!
6. You might inspire others. You might be the one to inspire your spouse or friend. Maybe a neighbor sees your post on Facebook and tries it out and becomes a healthier person because of you. What you gain in pride will be worth far more than the $20 you spend on signing up.
7. You might just kick some ass. You will have a moment where you feel totally and completely awesome. You might collapse on the floor for the first time or PR a movement or weight. We know, we’ve been there, it’s extraordinary!

Heavy Steel owner and coach, Caleb Grazier, has created programming with this goal in mind – to prepare you for these tasks coming in March and as you may have noticed recently, our WODs have been looking slightly different.

Here is the low down on the programming:
As we approach the CrossFit Open, we have ended our strength cycle and have progressed into a shorter cycle of front squats and deadlifts. This will take us up to the first week of the Open. Once the Open hits, we will be focusing on maintain work capacity while also ensuring we have proper recovery for the weekly workouts and keeping our skills honed in.

You may have noticed we have been working extra hard on skills that will be seen and needed in the Open (pull-ups, double unders, muscle ups, Olympic lifts) and have been working toward improving our work capacity (A LOT of burpees, box jumps, wall balls, double unders, etc). Analysis show that these are the most-used movements in the Open since it began in 2007. Why 70 burpees one day and then another 60 in the same week? Answer: to get your work capacity up in these areas so you can do well in the Open. You can imagine how shocked you might be if you signed up for the Open and the first workout is 7 minutes of burpees (see Open WOD 12.1) and you haven’t done more than 10 burpees in three months.

These workouts are thoughtfully programmed. There is a method. If you have questions, please do not hesitate to ask Caleb or a trainer.

Also, the new strength cycle will begin after the CrossFit Open WOD’s are completed, and will follow the Wendler method (5/3/1). And yes, there’s an app for that (Wendler Calculator).

The CrossFit Games Open 2013 – Nichole Devescovi with a thruster PR. (and her coach, Caleb Grazier, and the rest of her gym cheering her on and ultimately inspired by her hard work). SIGN UP!

3 comments (Add your own)

1. Erin wrote:
Oh my! Love, love, love this article and ESPECIALLY the pic! This is what it's about!

Tue, February 25, 2014 @ 4:26 PM

2. Krista wrote:
This was such a fun night!! I cannot wait. Look forward to FNL the entire month!

Tue, February 25, 2014 @ 5:52 PM

3. Tone Capone wrote:
That's my wife and she had just started! There was a lot of celebrating by a lot of our members!

Tue, February 25, 2014 @ 7:01 PM

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