The 2014 CrossFit Opens is about 45 days away from existence in the Sport of CrossFit. The first workout will be released on Thursday, February 27th for the whole CrossFit World to see during this time period. The big question for most is how to prepare or be best prepped for the CrossFit Opens as they come out with the workouts? How do you prepare yourself to have the best and most successful Opens Season for yourself or your team? The question I would return, would be where do you see yourself going after the Opens? or do you see yourself going beyond the Opens to Regionals for a sure bet.
Just like food profiles and nutrition planning, we must plan differently for each and every athlete for the CrossFit Opens. Not every athlete is the same, and not everyone is made from the same cloth. This is the harsh reality that many must face, and about 91% of the CrossFit World must become realistic with themself, and say I am not a Regional Athlete, so i must prepare myself to do best I can during the CrossFit Opens.
Where do I get this 91% from, I roughly estimated about 150,000 people did the CrossFit Opens last year, and about 1600 athletes made it to the CrossFit Regionals for there respected Region, so that comes out to be about 6% to 7% of athletes made the Regionals. I gave another 2%, because of the people who were on the fringe around that 49 to 70 spot within the Region.
What do I mean by comparing to individual food profiles and nutrition? I am simply stating that there are groups of people who have to be trained or programmed differently for the CrossFit Opens and leading into the CrossFit Season.
I assume there are three different phases or three different types of people in this world for the crossfit sport as of right now.
The names of these three different types of people are Opens Athletes, Regional Athletes, and the select few Games Athletes for the Year. I can almost get rid of the Games Athletes version because the level of competition is becoming so great, and so competitive, essentially only a couple people in this world are guaranteed a spot to the CrossFit Games, if we go by past history and their performances aka Rich Fronning, Sam Briggs, Jason Khalipa, Annie T(if healthy), and few more.
When we reach about 45 days to 55 days out in at least my terms, I begin to switch the template and programming out from maintaining and strength based material, to an increase in intensification of the aerobic system, some lactate material, and cp work for the athlete. We begin to see more intense aerobic work through CrossFit Testers in the range of 12 to 18 minutes, and begin seeing some lactate prep ranging from 30 seconds to 90 seconds to either mix modality or single modality work to prepare the body for intense happenings. We also begin to see an uptick on the minute, every minute work through the intensification process through cp battery work with touch n go repetitions with olympic lifting and so on.
If we look at the last three years of the CrossFit Opens, we will begin to see a trend of how things are programmed, and now as programmers, trainers, and coaches, we can begin to do better guess work into how the program director will direct his workouts towards all athletes. We assume over the last three years we have not seen any 1 rep maxes in any lifts, and have seen more moderate weight to medium weight for cp battery work ranging from the snatch workouts, to the squat clean thruster workout to the burpee and snatch workout.
Simple Aerobic Work or High Muscular Endurance Work
We can begin to prepare athletes for simple aerobic work like longer duration aerobic work in the 15 to 18 minute range, in which we see easy and simple movements, in which all can perform, and can simply rely on how well they prepared their aerobic systems, in workouts like 13.2, 5 push press, 10 deadlifts, and 15 box jumps.
We can also see that High Muscular Endurance in Gymnastics Preparation is key because we have many workouts where people just lose themselves on chest to bar pull ups, toes to bar, or muscle ups. A classic example of simple workout, but where muscle endurance and stamina is key to being successful is the 150 wall balls, 90 double unders, and 30 muscle ups. At this point in time, we all know most people can get thru the wall balls and double unders, well if you matter in the sport of crossfit, but then it comes down to how much muscular endurance, stamina, and efficiency you have in the muscle ups for the last portion.
In the next write up I will go into greater depth about preparing for Opens Athletes and Regional Athletes, and how to decipher between the two of them. If you watch the above, I go into great depth about this as well in the video.