The Open is Upon Us
It’s that time of year again. Registration for the 2016 CrossFit Open is here.
For those who are newer members to Perpetua – here’s what its all about…
The CrossFit Open – How it Works:
“The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.”
There is both scaled and RX Levels.
Perpetua InHouse Open – How it Works:
We will be holding our Perpetua in house Open ‘Friday Night Lights’ – same as last year. Last year we had 85 members taking part and it is set to be another great event this year. There will be an event running each Friday evening from 5:30pm. The goal is to get as many members of the gym to attend, whether you are participating or not, to create an amazing atmosphere. The bigger the crowd, the bigger the effort, the bigger the PB’s list will be. If you haven’t entered a competition before it’s a great chance to push and test yourself. Highly recommended for all levels.
There is both scaled and RX Levels.
Which one do I sign up for?
For those who wish to get their scores on the CrossFit Open leaderboard across the globe and compare yourselves internationally….and for a chance to make it to the Games 😉
– Register Here
For those who wish to compete in our inhouse comp and get your name on the Perpetua leaderboard each Friday night.
– Register Here
You can also register for both!
When is it?
Event 1) Friday 26th February 2016 5.30-8.30pm
Event 2) Friday 4th March 2016 5.30-8.30pm
Event 3) Friday 11th March 2016 5.30-8.30pm
Event 4) Friday 18th March 2016 5.30-8.30pm[GOOD FRIDAY – Friday 25th March 2016 opportunity for those taking part in CrossFit.com Open to complete their workouts]
Event 5) Friday 1st April 2016 5.30-8.30pm – Perpetua Open Final & Night Out
Unfortunately the final of the five weeks of the CrossFit Open falls on Good Friday. This is not suitable for us for a number of reasons, many of you will be away, and more importantly the pubs are closed….! What we are going to do is hold our Perpetua Open finale on Friday 1st April. Those taking part in the CrossFit.com Open will have the opportunity to complete their WODs on Good Friday as required. The rest of our members do not need to participate on this date.
Training for the Open….
This is a short overview of Base + Peak and the current focus of the training program.
To get people fit, strong, lean and healthy. To build the foundation for tackling the Peak programming if that’s the goal. We feel that if you have not been following a solid program for 3-5 years, this is where you should spend your time. The goal is to build appropriate motor control, movement patters, tendon strength, aerobic base, muscle endurance, strength among other things. This is where a person not interested in CrossFit as a sport could happily progress and see some long term gains. If you are interested in competing in CrossFit, you definitely need to spend some time here. Too many people get caught in the fact that they think they have to be learning the advanced movements and constantly performing them heavier, harder faster, leading to plateaus and injury. You need to build muscle endurance, stability, positioning and consistency in your movement. Get strong and movement is a lot easier to learn. You’ll be less likely to plateau and get injured if you put in the hard yards here.
This is for the person interested in pushing their physical capabilities or looking to compete in the sport of fitness. This is where you will put your hard work in Base in to practise. At this point, you should have no real movement limitations. Movements like Handstand Walks and Muscle Ups are what you are working on.
There will come a time where you find yourself in limbo, asking how to transition across. When you come to that point you need to have a discussion with your coach and they can speak with you about your readiness and what you need to do. It could be PT to learn movements, or it could be knowing that it’s time to start doing the Olympic Lifts in class. Each person is different.
Remember, a CrossFit program is General Physical Preparedness (GPP). We use CrossFit to prepare you for anything which is different to doing anything and calling it CrossFit.
Base: Focusing on GPP. You will continue to work on getting stronger, getting fitter, getting leaner, getting healthier. Learning and growing. Overhead position and stability will be a focus.
Peak: Preparing for the Open! We need to get efficient at self-loaded exercises and moving moderate loads for high repetitions. We will be looking to maintain as much strength as possible in this phase but mainly looking at getting as prepared as possible for the Open. If you feel you are not strong enough and that we should be doing more strength in class, then our advice is to follow Base and train for next year. The Open has very little to do with absolute strength.
If you have any questions or concerns about the programming please feel free to contact firstname.lastname@example.org and CC your coach in the conversation.
It’s a great few weeks and even better if you’re involved. Each week we will go out for drinks afterwards. The only expectation is you turn up, do your best and support your fellow Perpetua members. If you can’t participate, come along to support. Family and friends welcome.