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Open 19.4 Workout & Strategy Guide

CrossFit Open 19.4: Ultimate Workout Strategy for Rx, Masters, Scaled

CrossFit Open 19.4 is here, and it’s a great week for a first bar muscle up…. or maybe a pull-up, if you’re going after 19.4 scaled. In week 4 we have three movements, and some programmed rest. Let’s take a look at the workout, and then talk strategy, courtesy of WodPrep.

CrossFit Open Workout 19.4:

For Time (12 minute time cap, this includes 3 min rest!)

3 rounds:

  • 10 snatches 95/65 lbs
  • 12 bar facing burpees

Rest 3 minutes then…

3 rounds :

  • 10 bar muscle ups
  • 12 bar facing burpees

Looking for a complete breakdown of 19.4 workout standards? Head to the official 2019 CrossFit Games Open website.

19.4: Snatches

  • If the snatch is light for you (~50% or less), go touch & go, try to stay unbroken.
  • If the snatch is heavy (~ 60% or more), it’s OK to do quick singles – but make sure to move quickly on burpees!
  • Don’t rest unless absolutely necessary. Remember, you have a huge 3 minute rest after part 1 that you can take advantage of.
  • Especially if you’re going unbroken, keep a hook grip the whole time your hands are on the bar. Start with wide feet and try not to move them at all. Power snatch for most people is going to be ideal here.

19.4: Burpees Over The Bar

  • Go fast – no excuses here since you’ll have time to recover. The key is not “as fast as possible”, which would make you redline, but instead it should be “what pace will make it so that I have absolutely no resting?“. Go at that speed, and try to push your tempo.
  • I personally plan to do my burpees by jumping down and stepping up. Last year step-down/step-up burpees were not allowed, but apparently they are now okay in 2019 – check out the full CrossFit 19.4 Open standards on the Games website.

19.4: Bar Muscle Ups

  • Bar Muscle Ups are going to depend on your abilities. Personally, I will try this unbroken, then move to 6/4, but this is because I can do 20+ unbroken when fresh.
  • Most people should HIGHLY consider breaking up into singles. If you can’t do 5+ BMU’s unbroken, DO NOT try multiples, as it will only hurt you and cause you to rest too much.
  • Using the “box drop-in” will be a HUGE win for anyone trying to learn their first reps. At the very least, make sure you are jumping into the first rep of each set (or each single) to ensure that you utilize the precious momentum.
  • “Find the floor” and make your transition AGGRESSIVE. (watch this for more details)

19.4: Burpees Over The Bar (Round 2)

  • I wouldn’t push the pace too much – at least not as fast as part 1… the goal is to be slightly recovered for the BMU so you can crush them! If you go max effort on these burpees, you’ll more way too slow on the BMUs and might start failing reps.

CrossFit Open 19.4: Scaled

Scaled needs to do pull-ups in the 19.4 scaled workout! Oh snap!

  • Guess what… you need to be working on these ALWAYS and it should be a priority for your fitness, and is a fundamental part of being a fit person.
  • Check out the above advice on snatches and burpees – similar coaching pointers apply!
  • If you are trying for your first pull-up, I WOULD NOT suggest kipping wildly just to try to get a rep, but since that will inevitably happen… here’s what I suggest – use the “box drop in” method to develop momentum to get your chin above the bar.

55+ Scaled (CrossFit Open 19.4)

  • On the jumping pull-ups – USE YOUR LEGS and don’t let go of the bar. Embrace the burn because your rep cycle time will be fast!

CrossFit 19.4: Masters

Like past 2019 Open workouts, the standards are going to stay the same here until we hit Masters 55+, where the BMU’s change to Chest to Bar pull-ups.

  • The same rules apply for C2B’s as they do for BMUs… trust your abilities, but don’t go unbroken if your max set is only 15 reps.
  • Instead, take short, quick breaks and get back on the bar ASAP. Singles are totally OK as long as you keep moving. Don’t waste time!
  • As previously mentioned, push the burpee tempo, but not so much that it burns you on the pull-ups.
  • Check out this WodPrep video on the ‘hip pop’ if you plan to do either bar muscle ups – or chest to bar pull-ups.

19.4 Nutrition Tips from Coach Kayla

Post Workout Nutrition Tips — we’ve talked a little bit about what to eat…now let’s talk about when to eat it!

0-2 HOURS AFTER

This meal enhances your recovery for the next day and the earlier you can refuel, the better! The Open Workouts can be more challenging than your average day at the gym and your body won’t be recovering as quickly as usual. The sooner you’re refueled and kicking into ‘recovery mode,’ the more prepared you’ll be for the next workout. If your stomach isn’t up for a meal of real food, this is the ideal time for a post-workout shake to get those essential proteins and carbs, even if your appetite is low.

2+ HOURS AFTER

This meal is especially important during Open season because of the challenging nature of the workouts. It allows you to continue recovering from your earlier workout, and if it is one of your last meals of the day, it also prepares you for a good night’s sleep. This is important because certain recovery is specific to sleep! Recovery also ensures proper preparation for tomorrow’s workout. Now is the best time to fit in those essential macronutrients, micronutrients, vitamins and minerals that you didn’t eat around workout times, such as fats and more fibrous vegetables.

19.4 should be fun and fast! Get a game plan for your post workout foods and we look forward to seeing you at the gym!

breakfast

Open 19.3 Workout & Strategy Guide

Well, we knew it was coming…

Week 3 is officially that “separator” workout that we see each year.

Many of the athletes who were grinning after 19.1’s announcement are now contemplating their existence and/or sobbing.

There were a lot of predictions leading up to this that “strict gymnastics” would be making their appearance in 2019, and this has turned out to be correct…

CrossFit Open WOD 19.3

For Time (10 minute time cap):

  • 200 ft. Dumbbell overhead lunge
  • 50 DB box step-ups
  • 50 Strict HSPU
  • 200 ft. handstand walk

Men: 50 lb dumbbell / 24 inch box
Females: 35 lb dumbbell / 20-in box

With four movements, and two of them being upside down – there’s definitely plenty to dissect with this workout. So let’s hop right into it.

RESOURCES

WodPrep Complete Strategy Guide w/Mindset

Video: 19.3 Strategy & Tips

19.3 Nutrition Tips from Coach Kayla

Onto Week 3…Let’s talk a little bit about FIBER!

Keeping your fiber intake on point throughout the Open will provide optimal energy and joint function during the workouts, along with faster recovery afterwards, getting you ready for the next one.

fiber

Fiber is essential because:

  • It is usually found in foods that are high in micronutrients which help to lower cholesterol and manage blood sugar levels.
  • It leaves you feeling fuller for longer, as they are slower to digest.
  • It keeps your digestion running smoothly.

I would recommend about 10-15 grams of fiber for every 1000 calories you consume. High fiber foods include vegetables, fruits, and many legumes. You’ll also find fiber in some grains and many other packaged food products (such as bread, tortillas, energy bars, or even dairy products). Read your food labels!

Remember to stay hydrated, keep your protein intake up, and let’s have some fun lunging around and getting upside-down!

Open 19.2 Strategy Guide

A repeat workout? Almost.

Anyone who’s been around for awhile now might remember the triplette 16.2. 19.2 is very similar, yet the time requirements have been changed.

Before breaking down each individual movement, let’s first take a look at the workout…

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans, 135/85 lbs
  • 25 toes-to-bars
  • 50 double-unders
  • 13 squat cleans, 185/115 lbs

If completed before 8 minutes, add 4 minutes to the clock:

  • 25 toes-to-bars
  • 50 double-unders
  • 11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock:

  • 25 toes-to-bars
  • 50 double-unders
  • 9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock:

  • 25 toes-to-bars
  • 50 double-unders
  • 7 squat cleans, 315/205 lb.

Stop at 20 minutes.

Open workout 19.2

Workout Strategy for 19.2:

Let’s start with toes to bar. The key here is to remember that singles are perfectly fine. Singles might even be your best bet for not wasting a ton of energy right from the start.

Keep in mind, even if you can do large sets of toes to bar, I don’t necessarily recommend it. Smaller sets of toes to bar will help you to fly through your double unders, keeping you fresh and ready for the heavier barbell.

Here’s a WodPrep tutorial on how to learn TTB.

Scaled Athletes: Unlike what I just advised for toes to bar, singles are not a good idea for knee raises or ab mat sit-ups. If you’re going to do scaled, push for unbroken during this portion.

Double Unders:

When you step up to your jump rope, have the mindset of ‘whatever it takes’. Try to keep the rope spinning at all costs, even if it means having to go single-double with your jumping. Don’t let silly trip-ups throw you off, remain calm, and hold good form.

Check out this quick video on some of the most common double under errors:

Squat Cleans:

Unlike double unders, singles are going to be a very good idea here. Unless the weights are extremely easy you, I recommend trying out the ‘Rich Froning’ breath in between reps or smaller sets. It will help to keep you on pace while you reset.

What’s the Rich Froning breath? It’s explained further here:

One thing to note: control your dropping. It’s not energy-efficient to have to be chasing your barbell all over the gym. Keep it within your space, control your breathing, and get back on the bar!

Scaled: If you happen to be scaling 19.2 because of the TTB and DUs, this barbell weight might be on the lighter end for you. In this case, I would disregard the “singles” suggestion until the barbell gets heavy (>50% of your 1RM).

19.2: Set-up

Be smart with your set-up. If you can, have your jump rope ready to go in front of your TTB bar. DO NOT jump rope on a “crack” – explained here. At your barbell station, make sure that the plates are set-up in a way that it’s very easy for your gym pals to switch out the weight.

CrossFit Open 19.2: Masters
The Masters standards for both males and females stay the same until we get to the 55+ age categories. At that point, the squat clean weight is going to drop slightly. The toes to bar and double unders stay the same.

We recommend checking out games.crossfit.com for the various weights.

CrossFit Open 19.2: Scaled

Here is the scaled version of the 19.2 workout:

8-minute clock, complete as many reps as possible of:

  • 25 hanging knee-raises
  • 50 single-unders
  • 15 squat cleans, 95/55 lb.
  • 25 hanging knee-raises
  • 50 single-unders
  • 13 squat cleans, 115/75 lb.

If completed before 8 minutes, add 4 minutes to the clock:

  • 25 hanging knee-raises
  • 50 single-unders
  • 11 squat cleans, 135/95 lb.

If completed before 12 minutes, add 4 minutes to the clock:

  • 25 hanging knee-raises
  • 50 single-unders
  • 9 squat cleans, 155/115 lb.

If completed before 16 minutes, add 4 minutes to the clock:

  • 25 hanging knee-raises
  • 50 single-unders
  • 7 squat cleans, 185/135 lb.

Stop at 20 minutes.

19.2: Mindset Tips

This isn’t a sprint. The mindset here should be, ‘how fast do I need to go to comfortably make it to the next round?’

In most cases, this is going to mean single toes to bar to set yourself up to successfully get through the heavier cleans.

If you have done this workout in the past, this is a better time than ever to retest where you stand. Make the goal of hitting weights that you couldn’t hit last time this was programmed, or move through the double unders more smoothly.

Full 19.2 Strategy Video:

Enjoy the workout, and the spirit of the Open. Now let’s get to work!

19.2 Nutrition Tips from Coach Kayla

Are you eating enough protein?

Week two, here we go! This week’s workout has the potential to range anywhere from 8-20mins long. Regardless of how far you make it, this week’s nutrition tip applies to all!

PROTEIN is made up of building blocks called amino acids. They play a big part in the building of muscle in the gym and muscle recovery on your rest days. Eating enough protein is important for everyone, whether your goals are fat loss, muscle gain, or simply performing well in your workouts.

The repairing and renewing benefits of protein will definitely help you bounce back from the physically demanding Open workouts thrown at you week after week! Good protein examples include poultry, red meat, game meat, eggs, yogurt and protein powders.

protein

WHAT ABOUT PROTEIN SUPPLEMENTS? Whey protein and casein protein are the two most common protein powders and they’re digested differently in your body.

Whey is a great go-to right after your workout because it will be digested and utilized by your body quickly. If whey/dairy doesn’t agree with you, there are a variety of other supplements and protein sources out there.

Good luck everyone and remember to HAVE FUN!

— Coach Kayla

19.2 CrossFit Open Workout

This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

OPEN 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

Click image to launch video
Click image to launch video

CrossFit Open 19.1 Recovery Flow

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.

CrossFit 19.1 Open Workout + Strategy Guide

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.

19.1 CrossFit Open Workout

15 minute AMRAP

  • 19 Wall Balls (20/14 to 10’/9’)*
  • 19 Calorie Row
    *depends on age and division
19.1 CrossFit Open Workout
Click to launch 19.1 Open Workout

19.1 Workout Strategy

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:

Workout Transitions
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?”

Workout Pacing
​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.

CrossFit 19.1 Open WOD Mindset Tips

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.

  • 12 minutes of steady, 3 minutes of ‘dark place’.
  • Never hurried, never paused.
  • No resting, always moving.
  • For every pull on the handle, think “PULL” for every shot of the wall ball think “PUSH”.

19.1 Movement Breakdowns

Wall Balls
Use a ‘clearing stroke’ for your sets, rather than keeping your hands up the entire time.

  • Don’t try to shorten your squat. Allow your body to come down smoothly and bounce back up from your natural bottom position. If you are highly mobile, this might mean you are getting well below parallel and that’s OK as long as you use the rebound out of the bottom. Extra effort to prevent depth will probably fatigue you. On the other hand, many people have a naturally shallow squat, so be sure to hit depth each rep!
  • Set up your wall ball target as close to your rower as possible. Mark where your feet are in the optimal position so you know exactly how far to stand from the wall every time each round.
  • Try to keep same sets the whole time. For example, 10/9 throughout is way better than trying to go unbroken, and then having to break it up into 5 small sets towards the end of the workout.
  • If you struggle to get below parallel or tend to have squat issues, you can wear olympic lifting shoes to help you achieve optimal squatting position.
  • Jump just a little bit if you start losing height and/or getting tired.

Rowing

  • When it comes to damper settings, higher doesn’t necessarily mean better. Instead, check your drag factor. (It’s in the monitor settings and will largely depend on the altitude and humidity.
    • Men drag factor: ~125
    • Women drag factor: ~115
  • Want an easier way? Just row between 4 and 6. Boom. Simple. Women on the low side, men on the high side of this range.
  • Catch: for this workout specifically – try to keep your hips “high” on the rower to prioritize your posterior chain. If you get really “squatty” on the rower, you’ll be even more miserable on the wall balls.
  • Stroke should be this sequence: Knees, hips, arms
  • Finish: Slight lean back about 10 degrees, pull to the bottom of your sternum with extended knees, elbows in by your ribs.
  • Recovery should follow this sequence: Arms, hips, knees

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:

  • Men 55+: 20 lb wall ball, 9’ target*
  • Women 55+: 10 lb wall ball, 9’ foot target

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.

  • Men: 14 lb wall ball, 10’ target
  • Women: 10 lb wall ball, 9’ target

Get full details on this week’s workout, competitors guide, tips, etc. at the official CrossFit Games website.

19.1 Nutrition Tips from Coach Kayla

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:

nutrition-tips

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:

  • Berries
  • Broccoli
  • Mushrooms
  • Zucchini
  • Cauliflower
  • Leafy greens
  • Cauliflower

Some examples of High-GI foods:

  • Pineapples
  • Bananas
  • Oranges
  • Baked sweet potato
  • Bread
  • White rice
  • Instant oats

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!

—Coach Kayla

CrossFit Open & Paramount

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 DETAILS

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.

8 Reasons to Do Friday Night Lights during CrossFit 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!

—Coach Chris

2019 CrossFit Open – What You Need To Know!

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.

  • Why should I participate in the Open?
  • What movements can I expect to see?
  • What kind have workouts have shown up in the past?

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.

Ready?

The CrossFit Open: Now vs. Then

First, take a look at the crazy growth that the Open has seen since kicking off in 2011:

growth

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.

Everything has now changed

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.

The Introduction of Sanctionals

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.

Ok, so when is the 2019 CrossFit Open?

There’s a short, and a long answer. Here’s the short one:

  • 19.1: Thursday, Feb. 21st – Monday, Feb. 25th
  • 19.2: Thursday, Feb. 28th – Monday, Mar. 4th
  • 19.3: Thursday, Mar. 7th – Monday, Mar. 11th
  • 19.4: Thursday, Mar. 14th – Monday, Mar. 18th
  • 19.5: Thursday, Mar. 21st – Monday, Mar. 25th

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.

How do I sign-up for the Open?

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.

Here’s a full article on how to set up a custom leaderboard.

The 2018 Open Recap

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.

18.1: The arrival of the DB Hang C&J
18.2: More DB’s…
18.3: Double Under Madness
18.4: Diane’s Revenge
18.5 = 12.5 = 11.6: Three-peat

The Most Common Movements in the Open

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:

5 movements to focus on

** 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:

workout-schemes

Couplets & Triplets

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.

Let’s wrap up with one of my favorite questions: Why do the CrossFit 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 New at Paramount

Get Fit this winter with Paramount30!!! Our brand new 30-Minute Conditioning Class launches 1/3/19. Claim your Free One-Week Trial today.

Here at Paramount we are always striving to make our gym the best if can be for our members. We listen to your feedback, requests and concerns. Following are some new programming options we are implementing to make Paramount an even more awesome gym for our community.

paramount30

Get Fit with Paramount30

We have officially launched the newest program at Paramount—Paramount30—a short, straight-to-the-point conditioning class. No barbells and lots of conditioning! This class is designed to get your heart rate up and keep it up for the ultimate fat burning and cardio push. We use a variety of functional movements combined with endurance-based exercises to give you the best of both worlds in a very effective training model. First class is free—perfect for introducing beginners to the gym

In an effort to cater to more folks, we will be offering this class up to 3 times throughout the day with 10 total offerings throughout the week (growth will allow for more in the future). This class will also include its own membership pricing for those just looking for a quick burn or with limited gym time. Membership to this class will also include access to our two current HIIT Class offerings. The price point will be more affordable for those on a budget.

Paramount30 Class Times

Monday – 830am, 7pm
Tuesday – 7am, 1130am, 7pm
Wednesday – 830am, 7pm
Thursday – 7am, 1130am, 7pm
Friday – 830am, 615pm (HIIT)
Saturday – 9am (HITT)
*this means evening CrossFit Class schedule will change to 5pm/6pm/730pm M-F

Paramount30 Fees

5-Class Pack $60
3x/Week Monthly $75
Unlimited Monthly $100

Please tell your friends, family and co-workers about our new class, just in time to help them with their New Years fitness goals. Share the link for a free one-week trial (for new members only).

—> 1 Week Free Trial <—

New Programming

A recent member survey indicated there is a need for more structured strength work in our CrossFit classes, so starting 12/17, we will be blending the current NCFIT Class programming with our Weightlifting Program. You can expect to see structured strength cycles in a weekly format focusing on several movements each cycle following a progression with a test-out phase at the end. The first cycle we will play around with the days and structure and then, based on feedback, decide how we want to move forward after the first cycle in February.

Tentative Programming Schedule

Monday – Strength + Metcon
Tuesday – Strength + Metcon
Wednesday – Strength Only
Thursday – Metcon Only
Friday – Strength + Metcon
Saturday – Mix Up

24/7 Gym Access

We are still pursuing offering 24/7 gym access with enough interest. We currently have 8 or 9 members committed to paying the extra fee. To gain 24/7 gym access you will need an Unlimited CF or Weightlifting Membership + $25/Month which totals $185/month. This is a great option for those wanting weekend access or day access when we don’t have classes.

Fix Your Loopy Bar Path in the Snatch or Clean

Having issues with banging the bar or a loopy bar path? Here are some common faults and what you can do to fix them.

Faults

  1. Too much separation between the bar and your legs
  2. Sweeping the bar in with the arms
  3. >Hitching
  4. Staying over the bar too long
  5. Stupid “backflip” technique

How to Fix

  1. Separation: make sure you are pointing the knuckles down, elbows out and keeping the lats engaged at the start. This sets the bar up to stay close. From there if you are still having issues check to see if the butt is raising too fast and the legs are straightening too much which creates a big space. Adjust by moving the knees less and trying to keep the chest tall.
  2. Sweeping with arms: sometimes athletes get “keeping the lats engaged” confused with actually sweeping the bar in and up the leg instead of just keeping it close. This moves the bar higher up your legs so it reaches the hip crease before you have time to get behind it. This leaves you one choice for extension, out and around. Keep your arms loose and allow your body position to move the bar into the hip crease.
  3. Hitching: typically this comes from athletes having too much speed off the ground then having to stop and readjust killing all bar speed and forcing a horizontal extension. Slow the pull off the ground down then accelerate above the knee.
  4. Staying over the bar too long: this comes down to timing, you need to trying adjusting at different positions on your thigh as to where you should adjust to get to the power position. Everyone has different body types so it won’t be the same for everyone. Play around with it until it feels smooth and easy to replicate.
  5. Stupid “backflip” technique: this is caused by ignorance and, unfortunately, comes from coaches who didn’t learn it properly or you just watching too many YouTube videos and not seeking proper coaching to learn the lifts. Regardless, now it’s time to fix this backflip, catapult, kettlebell swing lifting technique. The lifts are best performed with a vertical extension, not horizontal. Vertical is so much more consistent than any horizontal extension will ever be. It may feel weaker at first to some but that’s only because you didn’t learn how to use your legs (quads) properly to produce power. Your first task is to master the high hang (vertical torso) position with a vertical extension. There should be no bending over or pushing the hips back at this position. Shoulders, hips and ankles should be stacked.

While I don’t go through and address everything in detail in this video, I show you what progressions I would use to get more comfortable getting back to the correct power position. The video shows me linking everything together, although in coaching athletes, I would break it up into pieces and only work one piece at a time until the athlete can consistently move through the position with ease and comfort. From there you can go to the next piece or add them together.

As always, if you want to see a topic covered, don’t hesitate to reach out. Share with anyone you think could benefit from these help videos.

I will add part 2 soon with a complete detailed breakdown of drills I would use to further help and athlete fix these issues.

How to Fix Your Crashing Clean

Is your Clean crashing? Does it bury you in the bottom when it gets heavy? Here are a few tips to help you dial in the timing and make your catch smooth!

Causes

Inefficient bar path, low elbows, too high of a pull, loose grip in the catch. The first video highlights the different ways athletes tend to miss weights.

How to Fix

Start with an empty bar and slow down the lift to a nice slow controlled speed.

Step one: Pull and snap, get the timing right so the bar rolls onto the shoulders. Knuckles down and elbows out, then pull the elbows up and snap the wrists.

Step two: high hang power clean, with a vertical torso dip 3 inches then drive and shrug, feel the bar travel straight up and catch. Bar path is important here.

Step three: hang clean pull then hang power clean. The pull helps maintain the proper bar path in the clean so then you just replicate with the power clean and practice until you have the right timing so it rolls.

Step four: Below the knee power clean. Same as before, work this position until the timing is right.

Step five: go through the same process but catch in a squat. The timing will need to be adjusted since the catch height is lower. The key is to slow things down. Don’t worry about how fast you can be it won’t help or matter until you have the timing dialed in. I see way to many people try to be the fastest at having shitty technique. The bar needs to be going up not out. Timing will be affected by an inconsistent bar path.

Step six: Add weight and go through the process again. Adjust timing and speed for the weight. Again my biggest recommendation is to go slow and smooth. Note in the videos I take my time and focus on the movement and timing not speed and power. In order to improve your technique you need to slow it down!

Paramount Gym-Family Tree

Bring an ornament from home to make our gym-family tree extra special! Thank you Coach Michelle for the beautiful tree and community spirit.

gym-family tree

Coach Chris’ Interview with Dr. Annie

Dr. Annie of Head 2 Toe Spine & Sports Therapy talks to Chris Douglas, Owner & Head Coach of Paramount Strength & Conditioning about Olympic Weightlifting and his recent win at the CrossFit Industrious fall WL event. Learn how Chris prepared and prevented injury!