4 Tips for Your Best and Healthiest CrossFit Open
Jesse Lewis, PT, DPT
Whether this is your first CrossFit Open or your tenth, you want to perform your best. Now that the Open is close you won’t be able to make any major changes in how many pull ups you can do, or how fast you can do 20 burpees, but there are some last minute things you can do to make sure you have your best possible showing.
Consider tapering down your workouts a week or two before
Everyone wants to train as hard as possible to prepare, but one of the worst things you can do going into an event is: burn yourself out. If you’re already fatigued going into the Open, there is no way you will be able to perform your best. You don’t need to stop working out, but lower the weight for your lifts to focus more on form, and consider taking an extra rest day or two to make sure you are ready to go when it matters.
Ask for a personal coaching session or two
Your coaches have watched you day in and day out for months. They know how you move and where you might be breaking down in your form. If your gym offers personal coaching sessions, now is the time to ask for a session to improve your form. A small correction in form can make a big difference in how easy it is to get that Rx weight off the floor or overhead.
Don’t be afraid to scale or take a day off
If you are not feeling great heading into a workout, don’t be afraid to scale the workout down or (gasp!) skip a day. If you injure yourself on 19.2 then you definitely won’t be scoring well on the following weeks. Listen to your body. If you are feeling worn down, that isn’t the day to try to go all out.
Take care of any nagging injuries now
Has your knee been wonky during box jumps? Or maybe your shoulder has been limiting your overhead lifts? Don’t wait until after the Open to get those fixed. If you’re feeling a nagging ache or pain, you probably don’t realize how much it’s affecting your performance. You also don’t need a full 2-3 months to dedicate to recovery to see benefits. Even 1 or 2 visits with a physical therapist that can often make a big difference in how you move and feel. Contact me for a free consultation to talk about any lingering issues and your goals for the Open, so we can plan out a strategy.
Even small changes that don’t take months of preparation can make all the difference when it comes to competition! Good luck!