We’ve all seen the Facebook posts about it, usually accompanied by a meme that is more likely to attract our attention than the actual prospect of partaking in open gym. At one time or another we’ve sat around and either watched YouTube videos, read books, or watched documentaries on how to improve a certain skill. We take this information in and do what with it? NOTHING! Now that may sound harsh and in some ways it is. However, I’m here to tell you there are opportunities to act on these thoughts; the opportunity is called open gym. The reality is our day to day programming can’t cater to everyone’s weaknesses. When programming is being determined for the week a coach has many things to consider. Amongst these things are: class sizes, equipment availability, weather (if running), frequency of movements within the month…etc. With all of these factors to consider by a coach on any given day it’s impossible for all of us to attack our weaknesses with enough frequency to no longer make them weaknesses by just doing the prescribed WOD. However, many of us face the same dilemma’s: open gym is either at a time that isn’t convenient to our schedule OR we don’t know what we should do when we get there. In order for there to be open gym there has to be a coach present. Now, this coach isn’t responsible for putting you through a WOD or directing all their attention to you but can be utilized in other ways. Often times a coach initiates open gym because they are going to be there during a non-class time working on skills or putting themselves through a WOD. Always feel free to ask the coach what they’re doing and see if it’s something you’d be interested in. The coach on duty can always scale things to fit your personal abilities. Although this is a great place to start I wouldn’t necessarily always rely on it. Take control of your fitness and exploit your weaknesses during open gym.
Going back to the times we’ve all watched the YouTube videos and tried to master a skill through a screen the night before we do an open WOD. Open gym is the time to work on these skills. Make an effort to attend 4 open gyms a month. Write down 8 things you need to work on and 4 exercises you enjoy but would love to be a little bit more efficient or stronger in. In addition, write down the 3 time frames you hate the most in CrossFit. This can be, but is not limited to: AMRAP’s, For Time, EMOM’s or Tabata. Always think of the time frame you hate the most, think short (1-7 minutes), Medium (7-15 minutes), or long (16+ minutes). Start generating workouts for yourself, show the coach your plan and get their feedback and set attainable goals during these open gym sessions. It’s not fun or beneficial to go in the gym and row 500M, act like you’re rolling out, flail on the rings, do 20 sit ups and grab a protein drink. Have a plan, or at least a template, and ask a coach for guidance. Dedicate 1 day a week to this and you’ll slowly start to see that your weaknesses aren’t so weak anymore.
Coach Ben
Going back to the times we’ve all watched the YouTube videos and tried to master a skill through a screen the night before we do an open WOD. Open gym is the time to work on these skills. Make an effort to attend 4 open gyms a month. Write down 8 things you need to work on and 4 exercises you enjoy but would love to be a little bit more efficient or stronger in. In addition, write down the 3 time frames you hate the most in CrossFit. This can be, but is not limited to: AMRAP’s, For Time, EMOM’s or Tabata. Always think of the time frame you hate the most, think short (1-7 minutes), Medium (7-15 minutes), or long (16+ minutes). Start generating workouts for yourself, show the coach your plan and get their feedback and set attainable goals during these open gym sessions. It’s not fun or beneficial to go in the gym and row 500M, act like you’re rolling out, flail on the rings, do 20 sit ups and grab a protein drink. Have a plan, or at least a template, and ask a coach for guidance. Dedicate 1 day a week to this and you’ll slowly start to see that your weaknesses aren’t so weak anymore.
Coach Ben
