January & February Programming: CrossFit Open Prep
Mark your calendars for the following 3 Friday nights: 2/17, 2/24 and 3/3 because the 2023 CrossFit Open is upon us!
What an exciting time of the year for you and our community to showcase all your hard work. We had an incredible turnout for our Friday Night Lights events in 2022 with local vendors, tons of cheering and support from the 125+ members who participated in the workouts. Our goal this year is to top 175 members, including YOU! Josh even says he’ll rock a reverse mohawk if we top 175 hahaha, we’ll see!
Our programming in January and February will focus on preparing you for the CrossFit Open. We will be doing past CrossFit Open workouts or Open-ish workouts twice per week through these months, once on a Mon/Tue/Wed rotation and another on Friday. We’ve done our research on the most common movements programmed and you can be sure to be dialed in with lots of practice on those movements before our first Friday Night Lights event on Feb 17th.
Don’t forget to read your guide to the 2023 CrossFit Open here!
If you’d like to put in a little bit of extra work outside of class hours, we recommend tackling our monthly movement challenges! They are written on the whiteboard and will help you work on a skill or movement pattern that will be in line with our programming focus. Our movement challenge in January will be accumulating as many meters on the rower. Our movement challenge in February will be accumulating as many wall walks as possible. Be sure to write your scores on the board!
In our Endurance programming we are going to ramp up your heart rate, include minimal rest and teach your muscles how to clear byproducts through aerobic threshold training.
You’ll still see some longer 30+ minute workouts sprinkled in to maintain our base but the focus will be doing repetitions at higher intensities for shorter work periods and specified rest during the next 8 week block. By varying your work to rest ratio we will improve your ability to generate energy under fatigue and prep our engine for the CrossFit Open. And oh yes, we will be including a bit more rowing (rather than running) in preparationfor the open and our next block!!!