How to Approach the CrossFit Open if You’re a First-timer
Embrace Scaling
Most of us, even the most experienced among us, need to scale workouts from time to time. And still, most of us could learn to scale our workouts better to avoid injury and support performance. Rationally we know this, and yet our tendency is to view scaling negatively. Scaling, we believe, implies not meeting a particular standard, or it suggests deficiency. On the contrary, scaling a workout to meet your ability and fitness level is essential to building lifelong fitness. It takes time--a lot of time--to develop the strength and skill to perform every CrossFit workout Rx, particularly Open workouts. Be willing to acknowledge when it makes sense to scale, practice humility, and do your best with what you have. No one else in the room cares, trust me!
Don’t Worry about the Clock or Complex Strategy
When you see a workout for the first time, it’s tempting to begin formulating a strategy. Undoubtedly, you will hear others discussing their strategies of when/where to break up reps and what movements are more or less efficient. Discussions around strategy can make it seem as if your performance hinges on small strategy choices. If this is your first Open, and you are not looking to make it to the next level of competition, this couldn’t be further from the truth. Beyond deciding when and what to scale and how to pace a workout, focusing on strategy is unnecessary and can create additional stress. If you have questions about how to approach a workout, ask a coach. Then, find a kind person in class to count your reps and judge your movements, and finally, give the workout your very best effort. That’s all that’s required.
Set a Goal for Each Workout
Have some idea of what you would like to accomplish in each workout. For example, if the workout is an AMRAP format, consider setting a goal around the number of rounds you would like to complete. If there is a time cap to the workout, perhaps you set as a goal a certain number of reps to complete within the timeframe. If the workout contains a skill you’ve been working on but are not yet proficient at, such as muscle ups, make it a goal to get as many reps as possible; even one rep might be a huge accomplishment. Whatever your circumstances, approach these workouts with an open mindset, and make each workout your own. At the end of the day, you are your only real competition.
Use the Open to Set Goals for Next Year
Because the Open is an annual competition, participating is a great way to evaluate your progress from year to year. Next year, you can look back on your performance in this Open and assess how you’ve improved and where you still have work to do. Moreover, if you sign up for the Open through CrossFit, you can compare your performance to others in your division, age group, and area. For example, It’s interesting to know how other CrossFitters in Wisconsin are doing relative to you. Finally, when you compete again in the Open next year, you will have a clear goal: Improve your standing in your age group and division.