BOND BLOG

Top Five Things You Should Know About the Crossfit Open 


1. What is the Open 

Crossfit was founded in 2000 by coach Greg Glassman as a way to bring fitness to everyone and anyone. The Open originally started as a way to determine who is qualified to go to the regional qualifiers and then to the Crossfit Games (which is sponsored by Reebok). This year Regionals are May19- June 4th, and the Crossfit Games is August 1-6th. The top 20 male/female in each region go to Regionals then the top 5 from each region go to the Crossfit Games. Now if you are not looking to compete don’t stop reading, the Open is also for you. The Open is your way to gauge yourself every year, it is your way to see your improvement in hard numbers. 

The Open last for 5 weeks and is broken down here: 

17.1: Feb. 23 - 27

17.2: March 2 - 6

17.3: March 9 - 13

17.4: March 16 - 20

17.5: March 23 - 27

The WOD is posted every thursday night at 7pm. 

2. Why should you participate?

The open is for EVERYONE and I mean EVERYONE. There are hundreds of thousands of athletes that compete every year in the Open. It is a great way to get to know your crossfit community, put your hard work to the test, and gauge yourself yearly on your progress.

3. How can you participate? 

REGISTRATION is still open! It is $20 to register and you can register online by clicking here. Register the latest by this weekend! The first workout will be posted tonight and scores must be submitted by Monday. This is a great opportunity that only happens once a year. All the registration fees go toward running the competition. You can also register to become a judge by clicking here

4. How is this building our Crossfit community? 

There are hundreds of thousands of athletes that compete every year in the open. The Open is super inclusive and provides athletes with multiple scaled variations of the workout to make sure everyone can be involved. We are lucky to have a great community of gyms in Southwest Florida that come together to support our Open competitors. This week begins a five week process of preparing for the Open workouts, workout release parties, and community events around the weekly workout. The next five weeks will be filled with plenty of cheering, sweating, and fun. 

  5. Where to be and when? 

This is the important part, there will be a lot going on the next five weeks and it is all open to the public! Every Thursday night we will have a workout release viewing at 7pm at Ionic. We will set up a projector and await our fate be revealed together. Each Friday we will get together as a community and perform the workouts. This event will be hosted at a different gym each week but this Friday February 24th the 17.1 workout will happen at Ionic at 6pm! We like to call it Friday Night lights and you can get updates here

This is a great opportunity to show your strength, track your improvement, and get to know our Southwest Florida Crossfit Community. Stay up to date by visiting our facebook page Ionic Crossfit

If you have more questions you can find message us through our facebook page at https://www.facebook.com/IonicCrossfit/ or email Donnie at Donnie@ioniccrossfit.com

** To learn more about the Open, Regionals or the Crossfit Games please visit Games.Crossfit.Com



LEARNING TO SNATCH

The Snatch is one of the most advanced olympic lifts. It takes a lot of practice to master the Snatch.  First, like any of our lifts, we need to know proper technique before we can do anything else.  Without understanding proper technique, we'll fail a lot of our lifts and could cause some injuries. So, don't be in a hurry to add weights to the bar until you are comfortable with technique and form.  If you have questions, don't hesitate to ask one of our coaches for extra help.  

I've found having someone record me on my iPhone and then being able to see my form and show it to our coaches is even more beneficial.

THE SET UP:

The set-up for the snatch is pretty simple. You should have your eyes up focused on something in front on you with your shoulder-blades (scapula) pulled back and down. If you hear your coach yelling "proud chest", this is what they mean. Your butt should be positioned somewhere between your knees and your shoulders; this will vary slightly depending on your limb lengths. Your back should be very tight and your weight should be focused at the back of the front of your foot. This part is incredibly important and usually gets lifters who are unaccustomed to this start position feeling a little uncomfortable. Starting with the weight at the back of the balls of your feet usually allows just enough space between the barbell and the lifter to allow for a proper “sweeping back” of the barbell when you initiate movement and begin pulling off of the floor.

 
 Starting position - remember to keep knees out.

 

THE FIRST PULL:

The bar is lifted from the floor predominantly by leg extension, with aid from the hips and ankles. The hips and shoulders must rise at the same speed. The torso will move upward and slightly forward as the bar shifts backwards. Here's a video to demonstrate the first pull: HERE 

 

THE SECOND PULL:

The first part of the second pull is what a lot of instructors will call the "transition". This is the point where we start to bring the knees back under the bar as we get the bar to the crease of our hips. It's very important to stay heal heavy, keeping your weight on your heels. This will help keep the bar coming into your body.  If you were on your toes, the bar would separate from the body and you will miss the lift.

Check out these links to videos:

TRANSITION

SECOND PULL 

  

CATCH AND RECOVERY PHASE:

As you shrug your shoulders, bring your elbows up and back and pull yourself under the bar - quick! This will leave you into an overhead squat position. Pay attention to your landing on this phase.  Knees should be out and weight should be back on the heels. 

CATCH AND RECOVERY PHASE

 

The Snatch is a difficult movement that takes a lot of practice.  We can't stress that enough. Below you'll see an Olympic lifter demonstrating each step.  Again, we all tend to lose the lift by rounding our back.  So, be aware of that and like all of our lifts, the set up is crucial. 

Take your time, master the movement and have patience.  The weights will come as you get more comfortable with form.  

Thanks to Barbell Shrugged for the videos.  Make sure you guys check out their weekly Podcasts, lots of great stuff!


 

STAY STRONG!

   

 

CROSSFIT TERMS AND ABBREVIATIONS

We love to abbreviate things in the crossfit world.  It's like a different language sometimes, so to make things easier for you to understand once you get to the Box, or read our blogs here, let's break it down for you.


WOD: Workout of the Day
Although Crossfit combines many other elements, one of the key characteristics is a daily workout, hence the “workout of the day”. These are either done “AMRAP” (see below for definition) in a certain amount of time; or complete a circuit as fast as possible. At Ionic, we typically have a strength portion of the workout before we "WOD".  

AMRAP: As many reps as possible
AMRAP workouts are timed with a fixed time limit in which you need to do As Many Reps (repitions) As Possible. The higher the number, the better!

EMOM: Every minute, on the minute
Another type of workout with a fixed time limit is EMOM, or every minute on the minute. These workouts are also scored as how many reps you can do overall, but note that as time goes on your rest periods will likely get shorter!

RX: As prescribed
The goal for any crossfitter is to be able to do the workouts RX’ed, or as prescribed. Since Crossfit workouts can be scaled based on abilities  the goal is to work your way up to what the workout is supposed to be like. Examples of scaling could be using a lighter weight, completing less repetitions, or doing assisted pull-ups.

PR: Personal Record
With any workout or lift, the goal is to strive for a PR, or personal record. This is a great way to measure progress and track results!

Movements: If you don't know what these mean or need help on the movement, please see your coach. Never attempt to do a movement if you don't feel comfortable with it. 

C&J: Clean and Jerk
PJ: Push Jerk
SJ: Split Jerk
DL: Deadlift
FS: Front Squat
PU: Pull-up
HSPU: Hand Stand push ups
MU: Muscle ups
C2B: Chest to bar pull ups
K2E/KTE: Knees to elbows
SDHP: Sumo Deadlift High pull
T2B/TTB: Toes to Bar
CAL: Calories, primarily used as a measurement for rowing.

Equipment:
DB: Dumbbell
KB: Kettlebell

Other:
BW: Body-weight – using your body-weight, such as air squats

RM: Rep Max – maximum amount of weight that you can move for one repetition  can also be used as 5RM, such as maximum weight moved with five repetitions in a row. You'll see percentages from time to time.  For example, 60% of 1 RM means 60 percent of your one-rep max.  So if my max is 100 lbs, my 60% would be 60 lbs. 

STAY STRONG!

 

July 22nd, 2015: THE BOND BLOG LAUNCH


Hello!

Welcome to the new Ionic Crossfit blog designed to help keep members, guests and our overall community up to date with on-goings at Ionic Crossfit.

Stay tuned for weekly updates, monthly announcements - including Ionic Athletes of the Month video interviews, mobility, recovery and training tips from our coaches and professionals.

We have an incredible strong community BOND at Ionic and we hope this will also highlight some of that on here too!

If you have any suggestions on how to make this blog beneficial for you and others, please don't hesitate to drop us an e-mail.

STAY STRONG!