How Kingfield Does the Open
Last week, we introduced the Open and gave you a few reasons why you may consider participating in it this year. This week, we’ll go over logistics of the actual event and what our class training schedule will look like leading up to the Open here at Kingfield.
Three years ago, we joined the CrossFit world in participating in what has become known as "Friday Night Lights." No, we’re not referring to the popular television series involving a high school football team. However, the atmosphere and the excitement do parallel that of the big game.
We were determined to ramp up the participation in the Open, so we decided to dedicate our Friday night 7 p.m. class to performing the workout in 2016. We had increasing attendance each week, with the final week seeing 30 athletes through the grueling test of thrusters and burpees over the bar. Our goal is to continue that enthusiasm this year by dedicating more time and attention to the Open both in our programming and in our schedule.
Two years ago (2017), we started running heats around 5:30 p.m. and taking as much time as needed to get everyone who signed up through the workout. We adjusted week to week based on what the workouts required and how many athletes wanted to participate. The nice thing about how we run the Open, is that we don’t require you to sign up from the beginning to participate. If you come watch one week and then the next week you decide you want to try it out, you can! You just have to make sure you submit your preferred heat times so we can get you on the schedule.
As we continued to evolve with the demands of these workouts and the participation of our members year-to-year, we made yet another change to our approach. In 2018, for the first time ever, we ran the Open workouts in all classes on Fridays (5:15 & 6:10am, 12pm) along with Friday Night Lights.
Come February 22nd, if you attend class on Friday, now with the expanded schedule including 9am, you will be doing the 2019 CrossFit Open workout. There was an overwhelming amount of feedback last year, that members wanted an opportunity to perform the test without having to come in on a Friday night - so we wanted to honor those requests. This does, however, come with a caveat:
If you want to have your workout scored and judged -- those of you from last year perhaps remember the benefit of having someone right there in your corner, helping you through the workout -- you MUST sign up for Friday night heat times. There will be NO judges available in the morning or noon sessions.
Heat times this year will start at 4pm and run as late as necessary to accommodate all athletes who want to participate. When athletes sign up, you’re letting us know you’re intending to show up on Friday night. You’ll provide your preferred time block (4, 5, 6, or 7pm) and we will do our best to accommodate you as closely to your preferred slot as possible.
Prior to the end of February you can expect a similar format to our Friday classes. While our schedule will remain the same, we will start to implement past Open workouts on Fridays. While our current structure has us learning and refining a skill and then conditioning, these Open prep Fridays will give your coaches a chance to discuss strategy, run you through an appropriate warm-up and go over more complex skills (i.e. muscle ups, C2B pull-ups, etc.) if they are present in the workout.
The final thing we want to point out is what you should be paying attention to as we start into our Open prep in January. First, notice the structure of the workouts: What are the dominant movements (gymnastics, barbell, light, heavy, etc.)? What is the style (i.e. AMRAP, for time, EMOM, etc.)? How long are they? The second thing to really pay attention to is the warm-up: if you’re just warming up for a metcon, what do you focus on? In a typical class, we have a designated warm-up and then a chunk of time to continue to get warm before we go hard. And third, pay attention to the strategy lessons. Your coaches have over 20 years of experience in the Open between them. They’ve learned what works and what doesn’t, where to pick your battles, where to rest and where to push. They’re goldmines of information. There are no bad questions, so don’t be afraid to ask them!
Stay tuned next week when we discuss what you should focus on to be successful in the Open and how we plan to help you along the way!