Week one down, four more to go!! Thanks for the highlights, Coach Michelle.
19.1 CrossFit Open Workout
15 minute AMRAP
- 19 Wall Balls
- 19 Calorie Row
Week one down, four more to go!! Thanks for the highlights, Coach Michelle.
15 minute AMRAP
Whether you’ve already done 19.1 and feeling sore, or planning to do the workout again before the deadline… this 20-minute recovery flow is exactly what your body needs to bounce back from all of those wall balls and row pulls.
The 2019 CrossFit Open has officially kicked off! Since the announcement some are calling this an old school CrossFit workout, others are saying it’s a tall athlete’s dream.
Tall or short, this workout is a grind and shouldn’t be underestimated. This one’s going to burn.
15 minute AMRAP
Pacing is going to be absolutely key here. 15 minutes in the sport of CrossFit is a marathon, not a sprint. Here are a few things to keep in mind:
Know what you’re doing with your feet in the rower. Don’t be a dummy and play around with the straps; practice your row-to-wallball transition a few times before starting the workout. Sitting on the rower isn’t the place to catch your breath… stand up and walk back to your wall ball station, picking it up without hesitation or thinking, “Why am I doing this again?”
This workout is about grit. It’s going to be 15 minutes in the pain cave, but 15 minutes across the grand scheme of your day is nothing. You’ve got this. Go into this workout with the intention of finishing at the same (or even at a stronger) pace than when you originally started.
A good number to keep in mind is about 85% effort as a starting point, hold that for 12 minutes, then ramp up those last 2-3 minutes for a strong finish.
19.1 WOD Set-up
Get the rower as close to your wall ball target area as possible. Bonus: try not to be somewhere in the gym where the lights are blinding your eyes.
Also, during your 19.1 practice reps, mark a spot on the floor where your feet should go for the wall balls. Place them here every time and avoid awkwardly-positioned reps where you accidentally start too far away or too close.
This workout is definitely one that can be done more than once… if you’re willing to re-enter that pain cave.
Below is a collection of mental cues to repeat to yourself mid-WOD. You can write them on the floor, tell a friend to cheer you on, or simply internalize them during your warm-up.
Use a ‘clearing stroke’ for your sets, rather than keeping your hands up the entire time.
19.1 CrossFit Open: Masters
Masters are going to be following the same as above for the 19.1 workout , until we get to ages 55 and above. Here are your changes:
19.1 CrossFit Open: Scaled
Doing the 19.1 WOD scaled? You’re looking at the exact same workout, just change the med ball weights.
Get full details on this week’s workout, competitors guide, tips, etc. at the official CrossFit Games website.
A lot of our Paramount family will be participating in the CrossFit Open, so here are some helpful nutrition tips from Coach Kayla to keep us on track, starting with 19.1:
Stick to Similar Foods —
Performing an Open Workout is not going to be the best time to try out new foods or supplements. Adrenaline and nerves will typically be part of the process, so ensure that your stomach and body feel good by using foods you already know help you perform well!
Consider Your Carbs —
Carbohydrates are the most manipulated macronutrient when it comes to prepping for an intense workout. They are the easiest source of readily accessible energy for our bodies and we can use the characteristics of different carbs in order to maximize our energy. The main way we measure this is the glycemic index, which measures how fast the sugar from carbs is released into our bloodstream. Carbs lower on the GI index give us slower waves of energy, which helps us stay steady for a longer time. Carbs higher on the GI index give us a quick burst of energy, which helps us fuel up and recover quickly. Although different types of carbs are useful for different circumstances, all competitors can benefit from manipulating their carb choices.
Some examples of Low-GI foods:
Some examples of High-GI foods:
Trim the Fat —
Avoid placing too many fats around your workout. Although fats do give us long-burning energy, they take a long time to digest. If our bodies are focused on digesting fats instead of maximizing carbs, we’ll see less benefit from our workout fueling. Stack the fats more at the opposite end of your day, away from your workout time.
Lastly, Stay Hydrated, Relaxed…and HAVE FUN!
THE 2019 CROSSFIT OPEN IS HERE and it’s a very exciting time of year!
The CrossFit Open at Paramount is a time for Community, Camaraderie, & Celebrating all the hard work you put in day after day! Test Your Fitness // Set Baselines // Measure Progress // Be a part of something AWESOME! Who’s In??
The CrossFit Open workouts will be our Workout of the Day on Fridays for 5 Weeks, from 2/21-3/2.
• You do not have to be registered to participate.
• If you would like to make your workout scores official, you have until Monday 2/25 to register!
• 6AM, 7AM, 9AM, and 12PM Classes will remain at the same times.
• All Classes will be run in heats (athlete with a judge, and then switch).
FRIDAY NIGHT EVENTS
• Evening Classes will be run in heat times for Friday Night Lights (starting at 5:30pm)
• Heat times will vary week to week, dependent on the workouts released.
• Please Register for a heat time // RSVP on the TRIIB Scheduler.
• Please help judge! Come to a heat time before yours, or stay for the heat after to help judge other athletes. Feel free to come and hang out, have some fun, and be a part of the community!
PARAMOUNT’S IN-HOUSE COMPETITION
• We will divide athletes into 2 teams over the weekend.
• Each week, the Top Scores will earn your team points!
• Winning Team will be announced at the end of The Open.
1. Experience the adrenaline rush of competition.
So many of us never felt what it was to compete in sports in our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extracurriculars–knowledge bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. And what better place to step outside your comfort zone than within the familiar walls of CF Paramount?
2. Meet your fellow Paramount Athletes.
We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, and the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.
3. Break through mental and physical barriers.
Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously–or not so subconsciously–avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.
4. You’re signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.
Not just WODs, FNL features teams, entertainment, and friendly rivalry for the Team Cup. There’s never a dull moment under the lights.
5. See your coaches walk the walk.
Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck-and-neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!
6. Because you’re good enough.
The beauty of the Open is that it truly is for everyone—especially now, with a Scaled Division. And trust me, the most thrilling moments of FNL—the ones that live on vividly in our memories—belong to those who achieve their first pull up, double under, T2B, etc.
7. It just might inspire you—or you might inspire others.
No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.
8. This is a journey, and we’re on it together.
You work out with each other nearly every day. You’ve been there through the PRs, the benchmarks, even the setbacks. It’s only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the way, hand-painted signs and personalized tees are always welcome!).
Regardless of how long you’ve been CrossFitting, or your (perceived) ability level, hopefully you’ll take it to heart when we say, “Yes, FNL is for everyone!” The magic that unfolds within the Paramount walls must be experienced to be believed. Whatever your reasons, we sincerely hope you’ll be there with us as we carry on this awesome tradition of celebrating the community spirit that binds us together.
I would love to see as many people as possible at the gym every Friday night during the CrossFit Open. Friends and family are welcome to come watch and cheer you on!
With less than a week left before the 2019 CrossFit Open kicks off, now is a better time than ever to revisit some of the questions that seem to come up every year within the gym.
And then, there’s the special fact that this year, for the first time ever, we will have not one, but two CrossFit Opens! So read on for a quick summary of the new CrossFit season layout, what we’ve seen in the past, and what to expect for 2019.
First, take a look at the crazy growth that the Open has seen since kicking off in 2011:
In the past, the only way to qualify for the CrossFit Games was to compete in the Open. The athletes who finished at the top of the 18 different regions across the world would then be invited to Regionals.
The representation at the Games was always be as follows:
40 men, 40 women, 40 teams, 80 teenagers, and 240 masters.
Why, you ask? Mostly, CrossFit is trying to get more countries represented at the Games. Currently there are about 162 countries that have licensed CrossFit affiliates – yet last year, there were only 32 country flags at the Games.
New to 2019, the top finishing male and female in the Open from every country that has a CrossFit affiliate will get an invite to the Games. In addition to the top finishers from each country, the next best 20 athletes from the worldwide Open will be invited as well.
Unless you’re trying to qualify for the Games, this information isn’t necessary vital, but good to know. In place of Regionals, we now have Sanctionals. Currently, there are 21 official Sanctionals scheduled – but so far only 15 will take place in 2019 – across 11 various countries.
The top men and women finishers of Sanctioned events will receive invites to go onto the Games in Madison Wisconsin. If you want to know all of the ins and outs of Sanctionals and more about the 2019 Open season, check out a full post on all of the changes here.
There’s a short, and a long answer. Here’s the short one:
Here’s the long one: there are two Opens this year. The above dates that are listed, and then another estimated to be in October. The fall Open is what will determine which athletes are heading to the 2020 Games. From October 2019 and on, the CrossFit Open will always occur in the fall.
In the U.S., it costs $20 per athlete to register for the Open. Yes, you can still technically participate and do the workouts even if you aren’t signed up. But once you register, you have the cool ability to create your own custom leaderboard, which essentially allows for you to track other specific athletes within your gym… the city you live in, or even the top Games athletes. If they’re in the Open, you can track ‘em on your leaderboard.
If you’re reading this and competed in the Open last year, it’s worth the quick refresh… because you can never put an Open workout repeat past Dave Castro. Last year was a wild ride, and three new movements never seen before showed up across the five weeks.
Here’s an overview of each WOD from last year’s Open, including a detailed strategy guide for those brave enough to test the workouts within the next couple weeks.
Here’s something even more important worth noting… since the Open kicked off in 2011, we have seen a total of 22 different movements across the 41 workouts. 5 of those movements have been programmed every single year. Check this out:
** Asterisks indicate movements which have shown up for the past four years running. #trending
While we’re breaking down the numbers, let’s take a look at workout schemes as well:
Why should you expect to see more of the 2-3 movement workout schemes? Think of all of those bigger gyms around the world. They often don’t have the space to run 20-30 athletes through a 5-movement workout… or the time for 15 heats per night. In fact, our WODprep crew is predicting the arrival of a single movement WOD to make its debut in the 2019 Open.
My answer to you, in short, is why not?
You do CrossFit to challenge yourself, day in and day out. The Open is such a great chance to compare and measure the progress that you’ve made – even if you’ve only been CrossFitting for a few months.
Not only that, ask any CrossFit coach about the Open Magic, and they’ll instantly grin. The number of ‘firsts’ that CrossFit athletes see during the Open – first pull-ups, first double unders, first muscle ups – is astronomical. There’s just something about the electricity of being surrounded by your CrossFit family and getting cheered on while you fight through the workout, and battle through movements that have intimidated you in the past.
To quote the Morning Chalk Up:
“You can measure your ability to meet the unknown and be prepared for the unknowable.”
We hope to see each and every one of you guys show up at the gym for the Open workouts, because you better believe it’s going to be a great time had by all, no matter what Castro throw at us.
And if you’re looking for some great pre-WOD reading and viewing before each programmed workout, come back here for our Open Strategy Guides. Because you can never be too prepared.
What’s different about the 2019 CrossFit Open season – and what should you expect as an athlete? This video covers it all.
Be sure to come back to the Paramount blog each week for our Open Strategy Guides!