For most of us, functional fitness is a hobby we do for fun and to stay in amazing shape — and that’s pretty great. Still, when it comes to the world’s biggest fitness competition, we all want to bring our A game, right? If you want to ensure this is your best Open yet, here are eight simple things you can do to make for a better competition.
8 Tips to Crush it During the Open
1. Pack Accordingly — Meaning Bring *Everything*
You won’t know until the live announcement what Dave Castro has planned, which means you should be prepared for… everything. Show up armed with tape, wrist wraps, grips, shin guards, and weightlifting shoes. The last thing you want is to be caught off guard.
2. Plan Your Own Strategy
Winging it typically isn’t the best option, especially when you’re under pressure —something we all feel during the Open. Take a few minutes to come up with a game plan. You know yourself better than anyone else. Be realistic — 20 thrusters unbroken might not be feasible, so how do you plan on breaking them up? What about those double-unders? You just got them a couple weeks ago, so maybe aim for sets of five.
Don’t wait until the middle of the workout to figure out how you should approach it. By then, it’s too late. If this isn’t your first Open, odds are you probably learned a few valuable lessons from previous ones — don’t forget them!
3. Do the Workout at an Affiliate
True, you don’t have to do each WOD at an affiliate — but you should anyway, even if you’re dropping in someplace new. You don’t need us to tell you the best part of the sport is our community. The energy and camaraderie you’ll find at the box is unmatched elsewhere. Not only will you have more fun, but you’ll be pushed harder and will most likely perform better.
4. Choose Wisely When Repeating Workouts
It’s so tempting to repeat workouts and see if you can squeeze out a few more reps. While there are indeed instances where repeating a WOD is reasonable, in many cases, it won’t be. For instance, if a workout calls for 50 toes-to-bar and toes-to-bar destroy your hands every time, repeating it is probably not the best route. Your time is better spent healing and preparing for the next. Otherwise, you irritate an already irritated grip.
You should also ask yourself why exactly you want to repeat it. This will help you determine if it’s truly worth it. Did you just enjoy it that much that you want to do it again? Go for it! Was your strategy way off, negatively impacting your score, and you’re confident you can do much better with your updated strategy? Give it a shot.
But if it’s coming down to pride or ego, you need to have a chat with yourself. Be honest about your intentions and motivations.
5. Set Challenging But Attainable Goals
Don’t underestimate the power of setting goals. This can be a total game-changer. Get creative! While healthy competition with your fellow gymgoers is a great thing, focus on competing with yourself. We mentioned strategy is important, and it is; but while you don’t want to set unreasonable goals, you also don’t want to put the bar so low for yourself that you don’t really need to try.
If you’re a strong lifter but know you still have a hard time cycling a barbell, commit to getting five reps in before you let go of the bar. If running is your worst enemy, aim to always keep moving, even if you’re walking. Goals are where it’s at!
6. Make Recovery a Priority
The Open means a lot of activity in a very short amount of time. Recovery is paramount. If you don’t take your rest time seriously, when the next event hits, you won’t be anywhere near ready.
We all recover differently, but this might mean spending time on a foam roller, taking an extra active rest day, hopping on the rower, or spending a little extra time stretching.
Don’t forget about your hands. If we end up having a workout that’s extra grippy (which we always do), your grip will take a beating. Take care of fresh tears, always have your favourite grips nearby, and be sure you chalk up when needed.
7. Be Mindful of Your Mindset
You can’t have a positive Open with a negative attitude. No matter how things are going — perfectly according to plan or completely haywire — keep an optimistic outlook. Pay special attention to how you talk to yourself in your mind. Do you say nice things and find the silver linings, or do you cut yourself down and dismiss your hard work? Aim for the former of the two.
It’s as important to be mentally strong as it is physically strong.
8. Remember What it’s All About
Goals are good. Strategy is peachy. Dominating a WOD is brilliant. You know what matters more than any of these things? HAVING FUN! Don’t forget what the Open is all about — having a really good time. Keep a positive mindset, enjoy the community feel, and give it your all.
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