Pausing Front Squat
Hold 3 seconds at the bottom of the lift.
The Open Q&A – We Want to Hear From You!
The CrossFit Open is a special time at CrossFit Roots. It’s perfectly placed during the transition from winter to spring and by the last Friday night, daylight savings has kicked in and the excitement of warm weather rolls through the garage doors. Every week we see individuals accomplish things they never thought possible – from getting their first toes-to-bar or their first chest-to-bar pull-up to scoring a few points for their Roots team. This yearly gathering of over 130 Roots athletes is ridiculously fun.
Many people ask, why would I do the Open? But what many people don’t ask us, but think to themselves, is, “I’m intrigued by doing the Open, but what if…?”
…what if I can’t do a movement?
…what if I’m nervous to have a judge?
…what if I don’t finish a workout?
and the list goes on…
Today, we invite you to post your questions to the blog. Ask us anything and we’ll shoot your straight. If you want to be anonymous, that’s fine! Post your comment as a guest!
I’m going to be traveling 2 of the weeks of the open. Can I still do it?
Yep. Three scores is better than none! You never know it might end up being 150 burpees for time and you can do it anywhere.
Such positive wishful thinking Eric! Can’t wait for burpees
You can also complete the Open WOD at other CrossFits as long as they’re participating in the Open, so email them first and find out.
MANY of our athletes have done an Open workout at gyms across the country for various reasons. It’s very fun. Give it a go.
1. If I will be gone a thursday to a sunday of one of the open weeks, will i be able to do that workout on Monday at Roots after it is posted?
2. What if i cant do a movement proficiently, is it better to scale or not? For example – double unders. I can do single single double, stop. Is that better than scaling to all singles and having a scale as a score.
1. We will only have organized workouts Friday and Sunday throughout the open. Email me your specifics and we can work on other options.
2. That’s a judgement call. One rep Rx is technically “worth” more than 1000 scaled. For your example I would suggest not scaling if the number of DUs is manageable. If you’re not going to be happy with the workout, then I’d scale.
Regarding #2 – this is going to be a big element of the Open for a lot of people this year – to scale or not to scale. Because individuals can swap between a scaled workout one week, back to an RX the next week, there will be more room to chose the scaled option. Eric’s point is right on. If doing the workout RX’ed but getting only 1 round is ok with you, then go for that. If you scale and get 5 rounds and that is more meaningful to you, then that is a better option. One thing to consider…is that an individual could do the RX option on Friday night and then come to the Sunday make-up and do the workout scaled if they were not happy overall with their score. So many options!