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The Open 2018 February 23th to March 27th. For the seasoned vet, you already know what the CrossFit Open is, but here is the down low for the CrossFit newcomer. Each year the journey to the CrossFit Games begins with the CrossFit Open. The Open is a worldwide competition that every gym across the globe participates in. The competition lasts for 5 weeks and each week, a workout is announced on Thursday and you have from Thursday to Monday to complete the workout and enter your scores. It is a freaking blast and we do it every year! Competition drastically…

The Open, Virtuosity and Middle School

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When my daughters were in 8th grade they had an exceptional team of teachers. The science, social studies and english teachers all worked together and created a cohesive approach to each class. What this meant was that the command of the basics of language were as important in science and social studies as it was in english class. Spelling and grammar had as much weight in the grade of the sciences papers as did the content. The kids had to practice what they learned in all their classes. They had to be good at mundane things like spelling to do…

Why I signed up for the Open

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Why I signed up for the Open -Jamie Collins Last year was the first time I signed up for the Open and had no idea what I was getting into. Don’t let anyone sugar coat it for you. To say it’s a physically and mentally challenging experience is an understatement. You will work your ass off (but that’s why you come to CFSTC, right?). WODs are no joke and you’ll appreciate the conditioning the coaches are putting us through now during those coming weeks. You learn real quick how to dig deeper for one more rep. And when you think…

The most common movements in the CrossFit Open you should be focusing on now.

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For the elite few the CrossFit Open and subsequently, Regional and ultimately the Games is an opportunity to test their skill and fitness level against the best athletes in the world. For the rest of us it is the chance to test our progress, assess our goals and set new ones. A look at the most common movements in the Open past allows us to have a quick look at where we are now. There are 7 movements that are all but guaranteed to be in this years Open. For the seasoned athlete, have a look at this list and…

3 Common Rowing Mistakes and How to Fix Them

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Ahhh Rowing, seems like it should be easy but it actually demands thought and attention. It’s easy enough to hop on a rower and hack away but to row efficiently and with power you must have timing and precision. The concepts are simple but there are a lot of moving parts. [video ] In the above clip you see the classic rowing posture. Arms and back are engaged creating tension. Shoulders are allowed to come forward without excessive rounding.  The legs drive back while the arms are straight and stabilizing the handle. After full extension of the legs the arm…

CrossOver Symmetry Demo

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We do this stuff everyday, but sometimes, we forget how certain things should be done, or the intention in how we do them. CrossOver Symmetry is one of the most useful shoulder warm up and injury prevention systems available today, lets get the most out of it! Check out the video below of Coach Sarah and Coach Ben demoing! https://www.youtube.com/watch?v=Uql4ZILWQmE

4 Ways to Improve Your Rowing Skill

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Rowing can make or break a workout. Becoming strong and efficient is the key to not hitting a wall with the rower. Use these tips to improve your technique and start preparing for the CrossFit Games Open! Plant Your Feet Rowing is all about leg drive. In order to have lag drive you must make contact with the foot mount at all times. Strapping your feet into the mount makes for more safe powerful drive. Find the right setting that fits your foot size. Foot contact + Leg drive =power Sit up Straight Your back is that connects the rower…

Wednesday

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Were backing off from GAMES WEEK today to focus on some skills and technique. Strength/ Skill 3 rounds: 1 min Max Double Under Rest 1:00 20 UB Kettlebell Swings, (Russian), Heavy Rest 1:00 15 UB Wallballs, 20/14 Rest 1:00 Then Conditioning 8 rounds Alt. Tabata: (4 minutes) Calorie Bike Burpee   Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC!