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2017 CrossFit Intramural Open

For those of you new to Crossfit 557 - every year Crossfit HQ holds an online competition called the Crossfit Games Open.  The Open is the first stage of making it to the CrossFit Games. After 5 weeks of workouts, the fittest athletes in each region advance to Regionals. Then, the top athletes at Regionals go to the CrossFit Games in August. The first year that the Open took place there was roughly 25,000 participants.  However, last year over 324,307 athletes from 175 countries participated in the open. This means less than 1% make it to the games.  

That sounds cool but why should I sign up if I’m not going to the Games? As I previously said, Crossfit HQ uses this to find the fittest athletes in the world but there are many more reasons to do the open.  The open is your one yearly test where you can compete against yourself every year, or just see what you have against a bigger pool of people around your skill level. It can add meaning and purpose to your training. When finished, the Open can be a starting point for your new goals for 2017. So maybe you have only been doing CrossFit for 2 weeks? Even if you are a beginner or scale every WOD, you can participate in the Open! Every Open workout has a scaled option! This is a great opportunity to participate in some new benchmark workouts that we will retest later in the year.

 

As far as 557 is concerned, the Open is a community building event when everybody can come in on Friday night to do the workouts together and cheer each other on. It also builds a huge amount of camaraderie as you do workouts with everybody in the gym at once.  People from the evening meet people from the morning and vice versa.  Then afterwards sit back, drink an adult beverage and watch Shane crush every workout. I mean, we all love CrossFit and 557 so why not spend your Friday night working out and having fun with the best crew in town?

So how does all this work you ask?  

  1. Just because you want to do the Intramural open doesn’t mean that you have to sign up for the open online.  (Although we encourage you to, that doesn’t mean that you have to.)  If you would like to just go to games.crossfit.com and sign up.  If not we’ll create a system for signing up in the gym only.

  2. We have choose 4 captains within the gym to lead 4 teams of members through the open. Teams earn points each week by doing the workouts. It’s a fight for the top spot and your name up on the Intramural Open board in the gym. If you are not on a team and would like to be, please contact Tom ASAP!

  3. Points will be awarded based off the workout. Since scaled workouts always have more reps than Rx, everyone will contribute to the team’s score.

  4. Since the open is 5 weeks long and we said this is more about fun and community building we will have a 6th week that will NOT be crossfit.  We will propose ideas and vote but something like, floor hockey, bowling, relay races….etc.

Things to keep in mind:

  1. All regularly-scheduled classes on Fridays during the Open will do the Open workouts. Athletes can attend any class or Friday Night Lights and score points for their Intramural team.

  2. Friday Night Lights will begin between 4:00 and 4:30 PM. If you want to participate on Friday night, be sure to sign up for a heat time on Wodify. We really promote Friday Night Lights to get as many people in the building at once as possible.

  3. Our focus is on FUN and this awesome community. We want as much participation as possibly because it will make you fitter and it will get you high-fives and you’ll be happy and love life more and glisten with sweat and stuff.

 

With that being said, the Open starts...THIS WEEK! The first workout will be announced Thursday February 23rd and we will have a viewing party at Crossfit 557 @ 7:00 PM. This viewing party will happen every Thursday night at 7:00 PM. Friday night lights will happen every Friday night starting at 4:00 PM

I hope that mixing up the open in this way gives some of you that have been here for a while, a breath of fresh air for the open and those of you who are new, a little excitement for what’s to come next month.

 

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Crossfit vs. Crossfit

There is no denying that CrossFit has changed the world of fitness.  At the start of the CrossFit Boom there was an abundance of ridicule over the weekend seminar leading to poor coaching, poor movement, and the high risk of injury.  Flash forward a few years and now CrossFit HQ offers over 20 seminars to increase the knowledge of CrossFit coaches. 

With more and more people coming into CrossFit, we've noticed the influx of people shopping around so to speak.  However, if you've never done something before, how do you know what to look for besides price?  We recently had a member explain their CrossFit story to us and we felt it was a great explanation to show how not all CrossFit gyms are the same.

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Deload Week

  You show up 5 days a week a hit your workout super hard.  However after a few weeks you start feeling super beat up and want to take some time off.  During this time your brain is still in it's daily routine and needs the gym.  It wants the daily stress release, to stay in it's daily groove, to come in the gym and sweat off those cookies.  However, every few weeks your body needs a deload week.

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Crossfit Gymnastics

There are a few others but you get the point.  Surprisingly enough almost all the questions break down to two movements.  Ring Rows and Push Ups.  All of your gymnastics need to start with a strong foundation.  If you watch someone do a ring row you can start to see why or where there faults are in their pull ups.  This transfers over to all their other pulling movements and only intensifies with kipping because momentum is added.  The same can be said for push ups as it will transfer to dips, handstand push ups, etc. 

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CrossFit 557 2016 Intramural Open

The open is you’re one yearly test where you can compete against yourself every year, or just see what you have against a bigger pool of people around your skill level.  It’s a community building event when everybody can come in on Friday night to do the workouts together and cheer each other on.  Lastly it builds a huge amount of camaraderie as you do workouts with everybody in the gym at once.  People from the afternoon meet people in the morning and vice versa.  Then afterwards sit back, drink an adult beverage and watch Shane crush every workout.  

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Is Swimming the exercise you're missing?

Just as CrossFit WOD’s can be short and intense or long “chippers”, swimming workouts can also promote anaerobic and aerobic fitness.  A sprint workout with short intervals and short recovery challenges anaerobic capacity.  Longer intervals at a moderate pace coupled with moderate rest intervals builds aerobic capacity.   Workouts can also be designed to function at lactic acid threshold or VO2 max.

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Goal Setting in the New Year

Here it is, 4 days away from January 1st and back to the same old stuff.  Facebook posts about setting the new year off right, people asking what your news year’s resolutions are, or perhaps you’ve given up on the whole thing all together.  While I’m not a huge believer in New Year’s Resolutions, I am a big fan of goals, milestones, or something to simply strive for in the new year.  

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Project Clean

At the beginning of the year, coach Alan and member Kelsey Albers will be running a 60 day eating clean challenge.  This will be an opportunity to work on your nutrition with the help of knowledgeable coaches in a close knit group to reach your personal goals, and kick off 2016 in the right direction.  

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Stepping Out of Your Comfort Zone to Achieve a Better You.

Millions of people partake in some type of fitness activity daily.  And of these millions of people, are a million different reasons why they are trying to get fit.  Everyone has a reason: health, looks, an event, to compete, etc.  Sometimes people workout because it is what they truly enjoy.  This is especially important for us here at 557 as we have just recently wrapped up the end of our performance week. With the transition and start to our brand new cycle, we want all of our athletes to strive to be the best version of you. We need to look at what’s important in how we get to that next step.  How do we reach our goals?  Where do we start?

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Hydrate

With the warm summer months behind us, we are now faced with the cold days of winter. We no longer carry around cool drinks with us to stay hydrated. Ever wonder if hydration needs change during the winter months?

 

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ROAD TRIP!!!!!

When you first start CrossFit, chances are you went through a foundations program and then a month later got your first crack at classes.  The typical path is that you struggled a little with everything but slowly started to figure it out.  Next thing you know you were moving through classes like you’d been doing it for years and hitting PR’s almost every time you show up.  Then out of nowhere it seems like your last PR was weeks, maybe even months ago.  You start self-doubting, wondering if all the work you’re putting in is really worth it.

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The Holidays and FOOD!

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The Holidays and FOOD!

The holidays: the time of year where you have an event what seems like almost every weekend and there’s an abundance of food that’s calling your name with a nice pairing of alcohol to complement it. They’re commonly known for being everyone’s favorite time of the year, but our bodies absolute least favorite. It’s hard to stay on track, to continuously avoid certain foods that may be around only during this time of year, and to feel like you’re missing out on something just because you want to watch your nutrition. 

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To Belt or Not to Belt

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To Belt or Not to Belt

You get to the gym, warm up, do your mobility, grab your lifters, grab your belt, and start preparing for your lift for the day. But the next time you tighten your belt ask yourself, “Why do I wear a belt?  Will it help me to lift heavier? Does it make me feel more stable? Is it preventing an injury? Do I wear it because everyone “good” wears one? Should I always wear one or just sometime?”

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Bradley Hero WOD

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Bradley Hero WOD

This past weekend, my affiliate took place in a Hero Workout — “Bradley” — named after Bradley R. Smith of Troy, Illinois. The workout was 10 rounds of a 100-meter run, 10 pull-ups, 100-meter run, 10 burpees, with a 30-second rest after each round. On Saturday, along with CrossFit 557, we did this workout as a partner competition in which each person would complete a round and then rest while their partner completed one. The Rx version of the competition would then require the pairs to complete 20 total rounds. The workout was a real grinder; my partner and I finished it just past the 40-minute mark.

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THE “DANGEROUS” WORLD OF CROSSFIT

“The Rewards we reap in the pursuit of peak fitness are too great to abandon for a small risk of a catastrophic event over which we have very little control.”                                                                                                                  --Julie Foucher,Med Student, 
                                                                                                                             Games athlete

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Chasing that Rx

We have all done it.      

    Finally, “I Rx’d a workout!”

    It’s an amazing feeling when you finally finish a workout and you are able to hit that Rx button.  While we all should be proud of ourselves and celebrate when it happens, let’s just make sure we did everything with correct form and we are confident it was the right decision.

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Heart and Soul of 557

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Heart and Soul of 557

Dear CrossFit 557 member,

    You may be 1 of 100+ faces we see. You may be only one person, one score, one spot on the rig, and one barbell. However, you are so, so, so much more. You are a piece of this puzzle that makes everything fit, everything fall exactly where it should. You make each class its own with your personality, your jokes (or lack thereof), your hard work, and your determination.

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Competitor's Mindset

"I have this one term for the kind of woman that my mother raised me to not be. I call it a 'do-nothing b****.' Or, I call it a 'DNB' a lot of the time. She's a b**** who just tries to be pretty and be taken care of by someone else."

"Listen, just because my body was developed for a purpose…..doesn't mean it's masculine…..because there's not a single muscle on my body that isn't for a purpose. Because, I'm not a do-nothing b****."

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Avoiding the Crossfit Burnout

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Avoiding the Crossfit Burnout

We understand. You’re there. You’ve finally reached that point. The point where you can think of a million other things you’d rather be doing than coming into a WOD that you probably won’t even do that well in because you’re sore and tired. We TOTALLY get it.

You’re just there.

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