Wednesday, March 6

We’re approaching the halfway point of the CrossFit Open and we have been so impressed by your performances so far. These workouts are not easy, and watching you all push each week reminds me why I got into coaching in the first place.

Make sure you put Friday, March 22 on your calendars! That Friday night is the last Open workout and we will be heading to New Holland after to celebrate another successful test of our fitness.

There are always ups and downs to competition, and the Open is no different. I know we have said this in class a few times, but your approach to the Open, or any competition, should be as a test of where you are at this particular time in your fitness journey.

That means that you don’t need to compare yourself to anyone else, or any past or future version of yourself. Life happens, circumstances and priorities change. There is no straight upward line of progress. There will be dips and valleys along the way, but if you zoom out, there is always movement in the right direction.

So, when you are assessing your performance in the Open or any other time of year, don’t just look at the scores on the whiteboard. Take into account EVERYTHING happening in you life at that particular time. Did you move? Did you have a child? Were you sick or injured? Did you get a new job? Did you recently make a big change in your diet?

There are a ton of factors that affect your performance in the gym. Just be aware of them so you can make an honest assessment of where you are. And don’t let a “bad” score get you down. Let it motivate you to work harder and do your best each day. In the end it’s more about the journey than the destination, and we are glad we are on this trip with you!

Workout for Wednesday, March 6
Handstand Push Up Practice

10 Minutes 

Handstand Progressions

HSPU Open Standards Practice


Clean Practice

18 minutes to Build to Heavy Complex

1 Power Clean + 1 Squat Clean + 1 Push Jerk

*Build Up with Good Positions and Good Lockouts!

CrossFit 616