Sorry for the time it took to construct this post. We wanted to try and bring in 2013 data and have some overall comparisons between the two Opens. However, after some debate, it was decided we are still too new to really have anything of interest from 2013 to 2014. So, with that being said, in this post we will stick to how 14.5 shaped up only.
Chipper! 14.4 was the classic CrossFit chipper. A well designed workout geared towards testing your capacity and skills. Our initial thoughts on 14.4 was that this would be a good workout for our athletes. However, CrossFit Reflexion was bested this week by six other gyms in the Portland area and was closer to the average line than in any other previous open workouts.
This week we got to test strength! As a box we were excited for this workout and theorized our athletes would perform well. It's worth noting that 14.3 required relatively low skill as compared to 14.2. Hence, we figured nothing would stand in the way of more great performances.
14.2 was a tough workout. Very skill oriented. It was fun to see something highly technical in the second workout of the 2014 CrossFit Open.
In an effort to determine if Rebuild. Advance Arise. is working, we wanted to take a quick moment to checkout how CrossFit Reflexion stacked up as a whole against other gyms in the area for this year's open. Given that team scores include only the top 3 men and women, we wanted to take a broader picture by viewing all athletes of a given box. So, we pulled some data from the leader board and made a fancy chart.
In continuing our theme about why we train and why we want everyone to experience the community through the CrossFit Open, we wanted to post a piece composed by our friend Christina Lion. Christina writes about her friend Stephen who, despite being diagnosed with cancer, continues to inspire so many people through his quest for fitness.
I believe in CrossFit we find ourselves losing the real purpose of why we train. We sometimes compare ourselves to others and fail to celebrate our little victories. If you find yourself questioning whether or not you should participate in the open, I offer you the story of my friend Robin.
It’s that time of year again and you’ve probably heard whispers about the CrossFit open and you might be getting a little nervous even though we have a little time to prepare. We as coaches have been planning and will continue to plan in order to give you the best shot at attacking this yearly test of fitness.
I just came back from the 2013 Games, where our very own Joy Bruening took 3rd in the 50-54 Masters competition. It was a tremendous weekend and I'll have more to say about it in a few days, but I wanted to take a few minutes to talk about something that I see affecting brand new beginners to Games athletes
At our weekly coaches meeting, Jesse and I were making note of some of the successes we've been seeing in our membership, both in body composition and performance. It's incredibly motivating to see, and success breeds success; when one person is making great gains, everyone is asking them what they're doing and they get motivated, and soon more people are making tremendous progress.
I want to thank Shawn for letting me write the first guest post on his blog. Thanks! Like many of you, I've been working with Shawn on revamping my nutrition. I'm really excited about getting things dialed in, but I'm finding there are a lot of behavior changes I need to keep track of every day. Being something of a productivity wonk, I did some looking around and found an effective (for me, YMMV) technique to keep me on task and following my nutrition plan.
You've been working towards this since last year. The 2013 Open is upon us. No more waiting, no more wondering what 13.1 is going to be (we know). It's time to show that all that sweat, effort, sacrifice and discipline will have been worth it - because you guys are going to rock the Open.
With the Open only a few weeks away, I wanted to talk about something all athletes (and people) will experience - doubt. There you are, half way through WOD 13.1 and you'll be thinking to yourself "I just don't have it, I didn't train hard enough, I'm shot". Don't be that guy or girl.
With the games about 43 days away, we're ramping up our training volume (and yes, the music is going up too) to peak for the 2013 Open. I wanted to take today's post to talk more about peaking and volume.
I'm not a big believer in New Year resolutions; anything worth doing is worth doing today - it doesn't make sense to wait until the beginning of the year to start a positive activity. Having said that, I am all about goal setting - if you don't know what you want how can you tell what to do or when you get there? With the New Year, the CrossFit Reflexion coaches are working with our members to come up with goals for the coming year.
We wanted to give a shout out to our own Ricky Alcarez who will be defending his MMA Full Contact Fighting Federation (FCFF) Super Heavyweight title in the upcoming Rumble at the Roseland 69 in Portland on January 19th. While we miss training with Ricky on a daily basis (now that he's down in California running his own business), we still have the warrior / baker in our hearts.
Let me start by saying - if you're not keeping a training log, you're losing out on a ton of potential improvement. I can't stress this enough, but a training log is CRITICAL to improving as an athlete. Not making any gains? Not losing weight? Feeling run down or injured? Lets look at your log to figure out why. If you don't have it, the CrossFit Reflexion coaching staff can't help you, and you can't help yourself. So get one. Today. Bring a writing instrument (pen or pencil) to your workouts too.
CrossFit Reflexion has been open about a month, and we're seeing a lot of new faces at the gym; our fitness family is growing! A huge thank you to everyone who has been bringing friends in to try out a week (free!) of CrossFit, or handing out flyers, or liking us on Facebook. Getting the word out is super important, and the coaching staff and I can't thank you enough. With new members at the box, I wanted to revisit the sequence for learning things.
Let's face it. “It” happens, even to CrossFitters. You come to the gym and go to pick up a weight and it feels abnormally heavy. You brush it off as fatigue from yesterday's WOD and continue to lift. Then, the daily metcon feels really hard, and your score stinks, and something isn't right.
With the 2013 Open 110 days away (not that we're counting down or anything) I've been talking with a lot of our open hopefuls, and wanted to share something I've been telling them. You can't get it all in one day.