Can we have a quick chat…about correctly counting reps?

We have this amazing article here called 9 things we LOVE when our members… 

We are going to add a 10th thing here… 10. any time you enter your score on WODify, be sure you complete the required reps in the workout AND record your score accurately for your workout. 

Why? 

  1. Because data. It helps us program as we get to know what our community is good at and not so good at. 
  2. You’ll hit the intent of the workout and make more progress in a shorter time frame. 
  3. It shows you are considering your community and those in class with you. I think we can agree that a large number of us are a tad competitive in class when a benchmark day arrives. On these days we should strive for honest competitiveness. 
  4. Because when the CrossFit® Open comes around you’ll be glad you battled the mental demons telling you to cut the set short or telling you to post a more flattering score than you actually managed. 

In the heat of a workout it’s easy to, every so often, miscount how many reps you have completed or how many rounds you have left. It’s also possible to accidentally pop an incorrect score on WODify if you brain isn’t functioning properly, post WOD. These are honest mistakes made by folks that are sometimes NOT the best mathletes. If this is you, it’s always best to do a couple extra reps or add 10s to your time. 

If you read this and conclude that it’s quite often not an honest mistake, remember that we care about you progressing your fitness level, but no one judges how fit you are currently.  You have nothing to prove at Shapesmiths. We welcome everyone and value your effort more than anything. 

So, next time it becomes tempting to shave reps off your workout, take a breath, fight that thought and finish your workout with positivity!

Caveat: rep shaving is not the same as working with your coach to scale/modify to preserve the intent of the workout. Scaling is f*cking cool and will help you progress a heap quicker!

So you’re doing the CrossFit Open, Rx?!

Box Jumps in the CrossFit Open

Earlier this week I shared the article: Should you do the Scaled Division in the CrossFit Open & Why?

Today we delve very briefly into the other side of the open. Taking part, as prescribed (Rx) by CrossFit® HQ.  

As a side note: check out this article I wrote on bridging the gap between scaled and RX. It will give a bit of background on why Rx is a great thing to be working towards in your CrossFit® life.

Simplifying the Open.

The below is a powerful piece of information we have been updating yearly since 2017. It shows movements that have appeared in the CrossFit Open & the number of times it’s been seen, in descending order.

  1. Muscle Ups (Bar or Ring) – 11
  2. Double Unders – 10
  3. Toes To Bar – 10
  4. Thrusters – 10
  5. Wall Balls – 9
  6. Chest To Bar Pull Ups – 9
  7. Snatch (Full / Power) – 8
  8. Burpees (Bar Facing /Regular/Box) – 8
  9. Deadlifts – 8
  10. Clean (Power/Full/DB) – 7
  11. Box Jumps – 6
  12. Handstand Push Ups – 6
  13. Calorie Row – 6
  14. Overhead Squats – 4
  15. Shoulder To Overhead – 3
  16. Walking Lunges – 3
  17. Handstand Walks – 3
  18. DB Snatches – 3
  19. Clean & Jerk – 2
  20. Push Ups – 1
  21. Push Press – 1
  22. DB HC&J – 1
  23. Single Leg Squat – 1
  24. Front Squat – 1

Out of 20 total movements, only 4 have been included every year in the CrossFit® Open. They are double-unders, toes-to-bars, a muscle-up variation and thrusters.

You’ve signed up for the open. Should you do the Rx Division?

If you are regularly (for around two months) performing the Shapesmiths programming as Rx (as it is on WODify with recommended loading) you should be entering into the Rx division.

If you are consistently hitting Rx on some WODs, but missing a few things like consistent double-unders or Muscle Ups, know that the open can spur you on to great things. Back yourself. We will have plenty of  additional open prep in Shapesmiths Gymnastics class this Jan & February for the toughest movements in the open.

Also worth noting that, in previous years, participants in the CrossFit® Open have been given the ability to choose to do either the Rx, Scaled or Foundations for any of the workouts. In instances where a certain listed skill is really lacking, you should chat to your coach and plan together. Because we love to help.

Ultimately, if you are still really not sure, you should drop us a WhatsApp message (02032021004) or chat in person. We will be able to tell you straight away.

Love you all. Hope this information helps!

Lee

If you want to join us at Shapesmiths for the 2022 CrossFit Open, or want to start your training for the 2023 CrossFit Open, contact us below!

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Should you do the Scaled Division in the CrossFit Open?

CrossFit Open scaled pullups

The scaled division’s purpose in the CrossFit® Open is to increase participation in fun events at the gym and bring you all, our TRULY wonderful community, together at Shapesmiths. 

The Open also fits right in as one of our ‘Benchmark days’, which you all have taken part in already.  The workouts for the CrossFit Open will be similar to those you have ALREADY done at Shapesmiths. The only difference is, late February through March, we will run ‘heats’ all day on Saturday so you can complete the workout, you’ll have fitness friends that count reps FOR YOU and have a bit of a social throughout the day and afterwards. It’s a brilliant laugh and a great way to meet people!

What type of movements will you be asked to do in the Scaled division?

In short, you won’t be asked to do anything that we haven’t already programmed for you.

Below is a list of everything that has ever come up and also the weight for barbell movements. If you can do the below, you won’t get stumped.

Gymnastics

  • Hanging knee raises
  • Single-Unders (Single skips with skipping rope)
  • Burpees (we know you all love these)
  • Jumping chin-over-bar pull-ups (standing on a box, you can use your legs as much as you want to jump up and touch your chest on the pull up bar)
  • Hand release push-ups: (lay fully on floor, take hand off floor, return to the top of a plank with hands on the floor, body in line, anyhow)
  • Scaled mini wall walks.
  • Bear Crawls.
  • Jumping Jacks.
  • Lateral Jumps.

Barbell

You need to be able to 1-2 reps of each of the following.

  • Deadlifts Men 40kg/Women 25kg.
  • Snatches* Men 40kg/Women 25kg.
  • *ground-to-overhead/clean and push press allowed
  • 10 Push Press Men 40kg/Women 25kg.
  • 10 Cleans Men 50kg/Women 35kg.
  • Thrusters Men 30kg/Women 20kg.
  • Front-rack lunge Men 20kg/Women 15kg.
    Power snatches Men 20kg/Women 15kg.

Other

  • Wall-ball shots 20/14lb to a 10/9ft target
  • Row (calories)
  • A couple of Dumbbell Snatches, Cleans & Thrusters with 15KG Men/10KG Women

So, if you would like to get involved in the CrossFit open, but you are wondering if even the scaled open won’t be ‘scaled enough’ for you, you now have some insight into the standards you will need to take part.

NEW THIS YEAR (and last) is a Foundations level, below scaled. This makes it truly inclusive! There will be something for everyone! And of course if you can’t decide between scaled and RX, here’s what you should expect in the RX division.

Give it a go. You honestly won’t regret it. It’s an amazing time of the year where you really get to give it your all among such positive people that really want to see everyone simply do the best they can. Plus, we will have some treats for after each WOD.

REGISTER and SIGN UP: https://games.crossfit.com

With Love,

Lee

If you’re interested in learning more about how to scale CrossFit workouts to best fit your abilities, contact us below!

Contact Form

  • Connects You To Our Dedicated Chat Service. (Or WhatsApp us now here https://wa.me/message/33ICVEVNKBFQI1)
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