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.

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

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:

• 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

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:

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:

** 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:

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.

by Coach Aaron Hyatt

With so many choices out there, sometimes it’s hard to determine what type of shoe gives you the biggest bang for your buck in your workouts – especially if you don’t want to invest in, or carry around, multiple pairs.

Running shoes typically have almost an inch of foam, gel, or both, that separate your foot from the ground; Lifting shoes usually have about an inch of rise at the heel that is made from a very hard plastic or even wood. In CrossFit, we both lift and run…and jump, climb ropes, throw ourselves on the floor, and more. In the gym, unless you want to be changing shoes for every part of your training session, for most folks, it’s best to look for one that can accomodate you no matter what your workout calls for that day.

Stability for lifting is one of those accommodations. A flat platform and a firm-rubber heel give you a stable base for your workouts. Let’s say you’re going for a new one rep max Snatch; would you want to use a shoe where the distribution of weight constantly shifts because your shoe is built more like a mattress than a shoe? NO. You want a shoe that glues your foot to the ground and feels stable no matter the load you’re carrying, squatting, etc.

Flexibility in the forefoot is an important feature because it allows you to perform running and jumping movements more naturally. If you’ve ever tried running in lifting shoes, you know that it 1) doesn’t promote a natural running pattern; 2) causes you to run much slower; and 3) can incur foot, knee and lower back pain.

Lightweight shoes are important in our sport because we are already moving loads over the course of workouts, why add more to our feet, making them slow and clumsy when we are trying to be quick and smooth?

Lateral support is maybe one of the more overlooked features in a workout shoe. We create torque from our hips in CrossFit. The result of creating this torque drives our knees out, and also shifts the weight onto the outside “heel” of the foot. And for most of us, any workout with a 400 meter run means you’re taking corners around the block pretty quickly. If you’re wearing a shoe that does not have lateral support, your foot will literally push out over the sole, similar to a muffin top or you may even slide as you take that corner which can potentially cause ankle or knee injuries. Shoes with lateral support typically have some sort of outer “cage” or wire in the center of the shoe, keeping the foot over the sole of the shoe.

Durability should be a huge factor in your purchase decision. Shoes are expensive so it’s best to not have to purchase a new pair every month because the toe boxes are busted out from running and jumping or due to the rope shredding the soles. And if you are wearing them for a majority of your training then they are going to see a lot of wear and tear. Look for reinforcement in high-wear areas like the instep or outside edge. Rubber in the midfoot area – versus regular shoe material – will help reduce wear and tear.

The Final Test

Before you make a purchase, do a few air squats in your shoes, creating that torque we’re talking about and make sure you foot isn’t hanging over the side. Run in them – many shoe stores have a treadmill available for this very purpose. Jump around a bit. You might look a little crazy but you’d be even MORE crazy not to test them out and then get to your training session to discover that they can’t support the movements you need to perform.

by Coach Vanessa Dickens

As a coach I hear the phrase “I need more” or “the workout was too easy” and don’t get me wrong that can be a valid point; however, more often than not it’s because you didn’t go hard enough. There is a difference between intensity and just moving about for an extended period of time. So let me present you with this lovely little test.

First, I want you to do ten burpees, nice and slow. I mean just flop down, stand, hop and a nice clap, just like an easy stroll in the park. Now I want you to take note of how you feel. Is your heart rate up? Did you get a little sweaty? Do your muscles ache? Take a moment to recover.

Second, I want you to do ten burpees as fast as you possibly can. Imagine you are going so fast there is a trampoline under you, so you are literally bouncing off the floor. Again, take note of how you are feeling. Heart rate up, a little sweaty, muscles ache, hard to breathe? Take a moment to recover.

Now here’s the deal. If you did this test correctly, you should notice a drastic difference in how you felt mentally and physically during the two separate sets of burpees. Now my “aha” moment to you is…how you FELT after your fast burpees is how you SHOULD feel after your regular workouts. If not, you are not going hard enough, meaning there is still more in the tank, untapped power waiting to be released.

What you are seeing is you can do the same amount of work/effort in less time and that is how you get results. You have to push past your comfort zone. Those of you who work with me have heard me say time and again: “Mental toughness, you have to want it, it’s okay if it hurts a little, drain the tank.” I’m not just spouting off random things, I’m getting you to understand you have to dig deep, put that intensity in your workouts and have fun with it. Try to hang onto the bar a little longer, crank through a few more pull ups/toes to bar before hopping off the bar. See how long you can grind through wallballs, kettle bell swings, etc.

So get out there PUSH and GOOD LUCK!!!

by Coach Aarn Hyatt

Have you been doing CrossFit for a year or longer, yet the ability to do a pull-up still eludes you? I’m not talking about hanging from a pull-up bar while slung from a giant rubber band and having a violent seizure that somehow results in your chin almost touching the bar. I’m referring to the ability to perform an unassisted, strict, dead-hang pull-up that start with your arms fully extended and your chin clearly over the bar. If this sounds like someone you know, one of these three issues (or some combination) are probably the reason why you still haven’t developed the ability to perform a pull-up.

1. You Haven’t Focused On Developing Strength

Jumping pull-ups and banded kipping pull-ups are the most commonly used substitutions for anyone who doesn’t already have a pull-up. While these substitutions might be adequate in a conditioning workout to keep you moving and your heart rate elevated, I haven’t found these methods to be effective in developing the strength necessary to perform a proper pull-up. Keep in mind that a substitution or scaled movement is not the same as a progression. A proper exercise progression is designed to develop your ability, not act as a placeholder so that you can get a metcon-induced endorphin rush.

My recommendation is to focus on developing upper body pulling strength outside of your conditioning workouts. A combination of isometric holds, pull-up negatives, and accessory work to improve scapular stability will work wonders.

2. You’re Injured

If you are suffering from a torn rotator cuff, a shoulder impingement, AC separation, or any other type of upper extremity injury, the solution should be pretty obvious. Seek out the care of a licensed medical professional such as an orthopedic surgeon or physical therapist. Diagnosing and treating injuries are outside the scope of practice for personal trainers and fitness coaches so you’ll have to seek out a qualified practitioner to rehabilitate your injury.

Of course, prevention is the best medicine. Skipping past strength development and jumping right to learning kipping and butterfly pull-ups can be a highly effective method for injuring an upper extremity. The dynamic nature of kipping and butterfly pull-ups demands increased stability and strength throughout the shoulder in order to be performed safely. As mentioned earlier, work on developing competency in your strict pull-ups before worrying about learning kipping or butterfly variations.

3. Your Strength To Bodyweight Ratio Needs Improvement

Maybe you’re not injured and you’ve put in some time and effort to develop a strength base. You feel confident if cleans, presses, or squats are a part of your workout. Yet the pull-up, and most other body weight exercises like handstand push-ups, ring dips, and muscle-ups, are yet to be mastered. CrossFit has forged your pull-up potential. Unfortunately, you still weigh 250 pounds. You can’t out train a poor diet, and won’t reach your goals if you are trying. If you’re a male and your body fat percentage is north of 18%, consider looking at your nutritional approach. Ladies, the same advice applies to you if your body fat percentage is 25% or higher. Take a look at your nutrition and make sure your food intake aligns with your goals.

Make it a goal to achieve your first strict pull-up within a set time frame. Depending on what you need to overcome, three to six months (or less depending on how close you already are) should be plenty of time for you to perform your first rep. Figure out which of these reasons is preventing you from already having a strict pull-up and then develop an action plan to get there.