The 2015 Open Prep Guide

It's that time of year again. With the first WOD of the 2015 CrossFit Opens dropping in exactly two weeks we're taking a look back at the past Opens to see what insights they can give us into what we might see this year. Although this year provides a new wrinkle with the scaled division, there are plenty of worthwhile lessons we can learn: The days of the AMRAP only Opens are likely over. While all of the 16 WODs from the first 3 opens were AMRAP...

Featured Athlete: Filzah Mohammad

Every single day we (the coaches at CrossFit 673 Jerudong) see athletes in the gym performing incredible feats. Not only feats of physical strength, speed, and endurance, but also feats of perseverance, courage, and strength of will. These accomplishments deserve to be shared. Our athletes put in so much hard work and dedication every week, and we want to recognize the greatness within them on a larger stage. With that in mind, we feature athletes...

The 2014 Open is done and dusted… Now what?

Well, if you’re in the top 50 - the answer is obvious: prepare for the regionals. Or, if you’re Lucas Parker shoot for the top five. For the rest of us however, the answer may be a bit harder to discern. We’ve got a couple ideas for what’s next for you to check out: 1. Find and improve your weakness Because the open is unscaled and covers a broad range of movements and weights it is a great litmus test to see where you excel as an athlete and where...

Lessons Learned: 2014 Open

I, like the rest of you went through the Open sore and extremely out of breath. Here are just a few of the lessons I learned while participating: 1. Pace. Pace. Pace.  In 14.4 I finished my 60 calorie row in 2:30 - 3 seconds behind Josh Bridges. I felt pretty good, until I hit the toes-to-bar. For the rest of the workout, I couldn’t find my breath. Little did I know, I ruined my workout in the first two minutes and thirty seconds. We can...

Recovery: Maximize Your WOD

The importance of properly recovering from a Wod cannot be understated. Failing to maximze recovery can lead to injury, prolonged fatigue, tight/sore tissues, and decreased performance. But optimum recovery consists of more than rehydrating, sleeping, and pounding a protein shake. There are several ways immediately after a workout to ensure your performance increases with every Wod. Cool down How good of an idea do you think it is to stroll into...

What is CrossFit?

CrossFit is a core strength and conditioning program Simply put - we workout.  We workout hard and we workout fast. We constantly vary our workouts using functional movements at high intensity. We vary our workouts to force our bodies to adapt new situations and avoid monotony in the gym. We workout using functional movements because they provide a high power output and prepare your body for movements that are necessary in every day life...

The 2014 Open Prep Guide

With the 2014 CrossFit Open just weeks away, many of you are likely in one of two situations: Deciding whether or not to enter the Open Wondering how to best prepare for the five unknown WODs Either way, we've got your back. If you are looking for some quick tips to work off check out the infographic below. If you want to study a bit further, check out the complete history of the Opens at the bottom of the page. In order to determine if...