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3 Mistakes Made in the CrossFit Open Each Year

Updated: Jan 31

This is my blog so I’m going to be honest with ya’ll. You don’t have to agree with me or listen but here’s a few mistakes I’ve seen made year after year in the Open and I guarantee they’ll happen again this year, but maybe you’ll be the one to think twice!


1.   No Warm Up

You’ve seen it and/or done it before. I have too! You walk in the box, set your stuff down and look at how many people are here! You haven’t seen Kim in weeks, maybe MONTHS and oh my goodness there’s Haley! How the heck are you Haley!


You chat and visit and maybe play with a PVC for a pass through or two then it’s go time, heats are running and you hop in, why not! It’s “just” burpees and echo bike cals or something of the sort.


….It happens every year and I know ya’ll know better! We as humans perform better when we warm up appropriately and although it doesn’t necessarily save you from injury, it’s one of those couldn’t hurt, might help sort of deals – so just do it!


If anything, remember that you’ll perform better if you warm up! The simplest warm up is to take the movements in the work out and build up to those movements with a gradual increase in weight and intensity, until you’re at workout pace comfortably. If you’re not sure how to do that, ask your coach! That’s why they’re paid the big bucks! 😋

2.   Big Head

Everyone knows Ego is a HUGE factor in CrossFit and competition in general. Some ego is great for you to push yourself and chase goals; other times your ego is just stupid. Sorry not sorry for being harsh but just don’t do it. Don’t let your ego get in the way of what your personal boundaries are.


YES the Open is a time to hit PR’s and push yourself but NO it is not the time to be stupid.


Be smart and check your ego with each WOD this year. For the love.


3.   Repeat WODs

Have you been there? Felt like SHOOT if only I did one more thruster or 10 more double-unders I would’ve __(insert goal here)__!


If you’re my people, I hate to break it to you, but we’re not going to the Games unless it’s for spectating. We are normal people that love to work out and want to do so for the rest of our lives. We are not those super human alien Fittest in the World. Yes, they are amazing people. No, that is not us.


Don’t re-do an Open WOD in the same day, the next day, or that weekend before entries close on Monday. Give yourself plenty of time to prepare and execute the WOD as you would like, don’t expect a second chance. Your body doesn’t want to go through that again. It would be much happier doing a whole different type of workout or GASP maybe a rest day!? Get ‘er done the first time, enjoy the week’s WOD, watch others perform, have fun then get ready for the next week! Period.




Stay moving, and doing CrossFit, well into your old age. That’s my goal, is that yours?

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