Reflections on the 2015 CrossFit Open: Mechanics, Consistency, Intensity

The CrossFit Open is over for another year. The past five weeks have provided the opportunity to review where we stand, beyond the walls of our box. Whether a beginner or a long-time member, it is valuable to observe the mind-blowing abilities of the athletes this sport is producing, both to inspire and to humble. The Open encourages us to look beyond our individual workout and to simultaneously cheer for, and compete with, others. After my first CrossFit Open at CFB, I want to share with you what I have observed.

What makes CrossFit different from any other workout program is the community that exists within our walls. The friendship and support displayed over the Open exemplify this. During Friday Night Lights, members who had already completed the workout showed up, just to watch their friends compete. I watched Amy run around, refreshing the screens on rowers and grabbing water bottles throughout 15.5, doing everything she could to help those battling through. It was amazing to see Jason, Andy, Nick and others achieve their first muscle ups in 15.3, and to hear the yells of support and happiness from around the room as they did so. The same goes for those that gave it a shot. I was inspired watching Hannah and Richie give everything they had for 14 minutes, and the support I felt as Jenna and I tried and ultimately failed to get that one rep was unparalleled.

It was our first year running our Intramural, and it was wonderful to see the participation stay so high, despite the undeniably intimidating nature of the workouts. We had team t-shirts in the 6am class, and our captains did a great job of encouraging participation. It was even great to see people get heated up over scoring. Why? Because it shows how much you care! Your interest and involvement in the Open and the Intramural mean we can take this year’s experience, and use it to make 2016 even better.

The Open inspired people to push themselves beyond their comfort zones. Old one rep maxes were obliterated in 15.1A. I counted 17 PRs on the board. The weights were challenging. We saw heavy cleans, and many people pushed, pulled and squatted far more weight than they would in a regular WOD. The volume was high. 200 wall balls in 14 minutes is murder on the quads. 75 thrusters left many hobbling for days. It was impressive to watch people at the limits of their physical capabilities. The intensity was electric. It is also this reason that I am glad the Open is now over.

It is time to look away from the competition and to evaluate. Whether or not you are happy with your results, put them behind you and focus internally again. In our CrossFit Level One course, we learn a three-part charter, ‘Mechanics, Consistency, Intensity.’

Mechanics refers to technique; it means performing the core movements efficiently, effectively and safely.

Consistency is two-fold; it is using consistent mechanics and it is maintaining consistency with your training.

Intensity, or power, is what gets us results. We all aim to gradually increase weights and speeds, but this will happen at a different rate for all of us, and is largely determined by the foundations laid by mechanics and consistency.

The CrossFit Open was a chance for everyone to demonstrate their dedication to mechanics and consistency, through the intensity of the workouts. Those that have refined their technique and showed up regularly were the ones that posted the best scores. The competitive nature of the Open can also have the unfortunate consequence of encouraging us to sacrifice mechanics and apply intensity too early on, before the fundamentals are all there.

Now don’t get me wrong, I love the Open. It is great to watch people try things they never thought possible. It’s just that sometimes, when comparing yourself to others, it is easy to forget that just because you can RX a workout, doesn’t always mean you should. You might be able to press 85lbs, but can you do so without overextending your back? Hitting a 1RM or your first handstand push up in the context of an Open workout is also very different to doing so in an average class setting. The adrenaline is pumping, people are cheering and you want that muscle up so badly that you ignore the pinching in your shoulders as you push out of the dip. I am an extreme example of the increased risk of this scenario. Two years ago, while doing 150 wall balls in 13.3, I suffered a hip labral tear. I was in tears of pain, but I was dumb and didn’t listen to my body, so I pushed through and as a consequence couldn’t squat for a year.

I’m not saying I want you to stop training with intensity. What I want is intensity with discretion. If you know you can execute a workout with superb mechanics and you’re feeling good in your training, then go to that mental blank space and give yourself Fran lung. If you are unfamiliar with a movement or you’re increasing the weight for the first time, focus on the mechanics before you apply intensity. As you are able to consistently perform a movement well, then apply intensity with caution. Results will come, but if you try and jump ahead too quickly, you will end up short-changing yourself in the long-term. And remember, that even if you have been doing this for years, not every WOD should be completed with the intensity of an Open workout. Sleep, diet, stress and muscle soreness are variables that will determine how you should approach each workout. PR day can’t be everyday. Be smart in your training, and use the days you need to dial back the intensity to review mechanics.

Reflect on your performance in the Open to set personal goals for the next year, using the charter of ‘Mechanics, Consistency, Intensity’. To those that got their first muscle-ups without specifically training for them, work your false grip, kip and the transition on low rings before you try to do them in a WOD again. Be proud of your achievements, but constantly strive for better movement.

Congratulations to all that participated. I look forward to seeing what you achieve over the next year!