“…The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await….”

It’s here!  The CrossFit Open has arrived.  It’s like Christmas for CrossFitters and your gift is Fitness.

Around midday tomorrow the good folks at CrossFit HQ will release the first workout.  CrossFittters around the world will watch with baited breath to see what goodness Dave Castro is serving up.  Then it’s a mix of adrenaline, excitement and nerves as you start to question whether you are ready; whether you are good enough?  The answer to those questions are Yes and Yes.

You are not playing for Sheep Stations here.  You have nothing to lose and everything to gain.

At CrossFit GEO our goal is to bring the community together to support and encourage each other as we each take a turn at the challenge on offer.  It’s not about whether you beat someone else (though that may offer some motivation) but rather, how far can you push yourself using the skills and experience that you possess at that time.

Yes, there are going to be people doing the workout beside you who have been CrossFitting for years.  And they are going to be a lot faster than you and lift heavier than you.  So what?  Use them as inspiration for your own journey.  Don’t compare yourself to them in a negative sense.  This is your chance to to explore your own potential.  The great thing is, everyone is doing the same so we can all feed off that positive energy and lift each other up!

The way it will work at GEO is as follows:

Every Friday evening (starting tomorrow and for the next 5 weeks) we will kick off the Open Workout session at 5.15pm.  The Coaches will run through the workout (movement standards, rep scheme, flow etc) and then warm you up.  They will offer coaching of the movements and their tips for the workout.

The large whiteboard by the garage door will have the workout written on it along with “Heat Times” and allocations for each heat.  Write your name on the board in the heat you want to do.  There will be limited spots based on the workout and the equipment/space required.

It is asked that everyone help out with the judging process – counting reps, recoding results, maintaining movement standards, offering encouragement.  Everyone who does the workout will have a friend looking after them.  Please let the Coaches know if you are a “registered” athlete who is officially competing in the Open so that we can organise one of our certified judges to watch over you.  Note – you do not have to register to do the workout with us at GEO. We are just happy to have you involved.

Clipboards, paper and pens will be available for you to record each others results.  If you are registered, these results should be entered into the CrossFit Games site ASAP.  All results should be in no later than 9.30am on Tuesday morning.  They will be validated by me (Adam L. Brown as it appears on the CrossFit Games site).

Once you have completed the workout, please hang around if you can and lend your support to the others having a go.  We all know how much that voice from the sidelines can spur us onto greater things. Please also jump in and help out with judging and organising equipment.

If you cannot arrive at the the gym by 5.15pm, that’s cool.  Get there when you can and see a Coach on arrival.  They will sort you out.  We will continue to run people through heats until everyone is done.

If you cannot make Friday night at all then we will be programming the Open workout for all classes on the following Monday.  You can do it then.  These classes will run as normal classes.

Just to reiterate, you do not have to be officially registered to take part in these workouts at GEO.  Nor do you have to be a seasoned CrossFitter to take part.  All workouts can be scaled and modified if needed.  Everyone, including those who just started this week, can join in the fun.  There are no excuses.  Chances are the only thing that is holding you back is your own ego because you are worried about how you are going to perform in front of everyone else.  Don’t.  Treat this just like any other workout. The only difference is that you are going to have a shit load of people there pumping you up and spurring you on.  It’s an experience not to be missed.  Trust me.

I look forward to seeing you all rise to the occasion.



WORKOUT OF THE DAY for the 5.30, 6.30 and 9.30am only


Little partner WOD

In pairs, 4 minute AMRAP of:

Diagonal wallballs

Rest 3 minutes

In pairs, 8 minute AMRAP of:

Devils Press x 5

Toes to Bar x 5

***Alternating full rounds

Rest 3 minutes

In pairs, 4 minute AMRAP of:

100m Run



DB Bench

4 x 8

3 Point Row

4 x 5 each arm

Side Plank

4 x 5

WORKOUT OF THE DAY for 5.15pm and onwards

Open Workout #1??????????


Published by Wilsy

Crossfit Coach

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