outerbridge crossfit

5 Things to Do Between Now and The Start of The Open

(pay particular attention to #2 and #4!)

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By Coach Chris

 

In a little more than a month, Dave Castro will end the suspense, which he will undoubtedly spend weeks ratcheting up, and announce 18.1. This will mark the beginning of the 2018 Open season. We’ve all been waiting for it since the moment the suffering of 17.5 mercifully ended (remember those thrusters and double unders? I certainly do!).

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Open season is the highlight of any CrossFit gym’s year -- the camaraderie, the friendly competition, the support shown are all at a fever pitch. If you haven’t experienced it yet, just wait.  

 

You might think that you aren’t ready.  I’m here to tell you that you are wrong. You are ready, and if you follow my 5 suggestions below you will be even more ready to tackle this challenge.  

 

1. Be more consistent.

The Open is generally a test of aerobic capacity, so now is the time to be more consistent with your attendance. You still have time to build your engine, but you need to get into the gym to build it. There’s nothing worse than staring at the clock during a WOD unable to breathe, knowing that you could have done more to prepare. I’ve been there too many times to admit.

Coach Sal wishing he trained a little harder for WOD 2 =P

Coach Sal wishing he trained a little harder for WOD 2 =P

 

2. Learn a new skill.

This isn’t rocket science. Although Dave Castro likes to throw in new movements (hello dumbbells!) many of the movements we will see in the Open have been seen many times before. Don’t have double unders? Now is a good time to get them. Have a problem with thrusters? Practice them. Every previous Open workout is online. Look them up and notice the patterns of movements and choose a new skill to learn betwee now and February 22. We have plenty of Open Gym opportunities to practice and practice some more. Do it. It will pay dividends.  

A few of the many things you may, or may not, be doing this year.

A few of the many things you may, or may not, be doing this year.

 

3. Practice previous Open workouts.

From now until February 22 we will program an Open workout once a week, usually on Sundays. Don’t miss these classes! The best way to become better at something is to practice it.  Get used to the “Open style” workouts by experiencing classes with Open workouts.

Coach Cristina on her final minute of last years 17.1 workout with everyone in the gym cheering her on.

Coach Cristina on her final minute of last years 17.1 workout with everyone in the gym cheering her on.

 

4. Find a workout buddy.

Not only can you practice with your workout buddy, but this person can also be a source of inspiration during your Open workouts. Each person registered for the Open is judged during each workout by another member. Your judge is there to count your reps, but also to cheer you on and coach you through it. Find someone you click with, and make a plan to cheer each other on and help each other.  

No matter how hard they compete against each other, Sal & Chris are each others biggest cheerleaders.

No matter how hard they compete against each other, Sal & Chris are each others biggest cheerleaders.

 

5. Have fun!

I know every time I step in the gym I have fun. Use the time between now and the Open to be even more thankful that you have your health and that you are able to perform this kind of physical work. Don’t take it too seriously; just come into the gym each day with the plan to enjoy yourself during that hour.  

The Final Thursday Night Throwdown of last years Open.   

The Final Thursday Night Throwdown of last years Open.

 

 

I can’t wait for the 5 weeks of the Open. I’ll admit, I do get stressed during it. I get caught up in “Leaderboarding,” constantly analyzing the gym’s Leaderboard to determine where I stand and how I can beat Coach Matt or Coach Sal. But, it’s a heady thing to think that during the Open I am “competing” against the absolute best in the world at competitive exercising.  Embrace it. Have fun. Come on Thursday nights during the Open to watch the live announcements. Cheer on others. Take the time to help with judging.  Accept the fact that none of us are going to win the CrossFit Games this year, but use the Open to do things you never thought you could.


Sign up here: https://games.crossfit.com/.

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On Scaling and Surviving the Zombie Apocalypse

On Scaling and Surviving the Zombie Apocalypse

Surviving the Zombie Apocalypse through Proper Scaling

Elite Functional Fitness August Newsletter

WELCOME TO THE ELITE FUNCTIONAL FITNESS (CROSSFIT 103 & THE SQUAT ACADEMY) MONTHLY NEWSLETTER. A MONTHLY PUBLICATION TO KEEP YOU UP TO DATE ON NEWS AND EVENTS IN OUR FITNESS COMMUNITY.

 

July Recap

 

Summer is officially here and it's been an odd one so far. We've experienced some extremely hot days with unbearable humidity, and others have felt like mid October. As expected, attendance took a minor decline due to vacations, beach days and just the fact that it's summer. Overall though, classes have been packed as we all continue to stay fit year round. We expect much of the same for August and then a busy fall.

 

Thanks to everyone who showed up and/or donated to another great charity event this month. The family and co-workers of NYPD Officer Dalsh Veve are very thankful for what we did to help them get through a very tough time in their lives. We continue to show our local community how much we care and what type of great people belong to our gym.

Members of the NYPD, including a captain at the 67th Precinct, happily accept our check for PO Veve.

Members of the NYPD, including a captain at the 67th Precinct, happily accept our check for PO Veve.

 

 

Music artist Fokis returned to the gym for the second time, this time to check out a Sunday Mash (after hearing a lot about it) and to film some video for his documentary and music videos. Our gym is quickly becoming one of his favorites. He will contact us when his documentary is complete. We will try to set up an event with a screening once it is done.

Fokis posing with 103 members after the Sunday Mash.

Fokis posing with 103 members after the Sunday Mash.

 

 

A Look Ahead to August

 

The 2017 Reebok CrossFit Games will take place August 3rd-6th in Madison, Wisconsin. If you have not had a chance to see the games yet, this is something you don't want to miss. It is the best of the best going head to head in an all out competition of fitness. Who do you think will be this years "Fittest Person on Earth"?? We will try to screen the final day live at the gym. For more info on how to watch the games, click here.

 

Saturday August 5th, come down to Ocean CrossFit in Neptune, NJ to watch 3 teams of CrossFit 103 members compete in a fun & challenging competition. Cheer on the teams of Coach Sal/Coach Chris (Male Rx division), Jessica Mattsson/Natalie Allen (Female Scaled) & Erich Wollner/Chis Didonato (Male Scaled) as they go for the Ocean CrossFit crown. There event consists of 3 grueling partner wods, followed by a 4th wod WHEN they make it to the finals!

Coach Chris turns 40 a week before the Competition. Happy Birthday Chris! Now go out and beat them young'uns!

Coach Chris turns 40 a week before the Competition. Happy Birthday Chris! Now go out and beat them young'uns!

 

This month's Charity of the Month is Sunrise Day Camp at Mt. Loretto. Sunrise Day Camp is a camp for children with Cancer. CF 103 member works there as an on site medic. We will be posting our GoFundMe pagethis week and will discuss if we are doing an event. You have all been amazing in helping out our local charities. Keep up the GREAT work! 

Donate to this month's charity here - https://www.gofundme.com/crossfit103

 

 

We have 2 races and another CrossFit Comp coming up soon:

 

Flex on the Beach (Competition) consists of teams of 2 male AND 2 female. It's a really fun event in Long Beach, NY on September 16th. Some members have expressed interest. For more info, click here.

The Civilian Military Combine (CMC) is an obstacle race the starts with a WOD. This takes place on the same exact day as Flex on the Beach. Many members have expressed interest in this as well. Members have tried to join but the registration page has been down. We have emailed them several times to see if they are resolving the problem. For more info on this race, click here.

A little further down the road is the Spartan Super at Mountain Creek on November 4th. We will try to put together another large team like we did with the Bone Frog. A sign up list will be posted at the gym. For more info on this race, click here.

 

July's Big Pr's and Firsts

 

Andrea G - First Rope Climb, 70lb OHS and a 205lb Deadlift! 

Teresa D - First Double Unders, 55lb OHS, 80lb Bench Press and 190lb DL! 

Coach Gil - 325lb Back Squat, 170lb OHS for 2, 405lb DL for 3!

Jess Matts - 215lb DL, 75lb Squat Snatch, 105lb Clean, 65lb OHS, 105lb Bench Press plus Double Unders! You Go Girl! 

Natalie A - 200lb Back Squat & 100lb OHS!

Victoria M- 225lb Back Squat, 95lb Snatch & 105lb OHS!

Lorie G - 10k row! 

Jackie A. - Toes to Bar! 

Anthony Roman - Ring Dips! 

Coach Chris - 300lb Bench Press

Coach Sal - 2:52 Rx "Diane" (Now he can die in peace) 

Erich W - 245 Front Squat and 145 Snatch! 

Michael Morgante - 105 Power Snatch

Allison C - 155lb DL and a few inches off her waist!

Paul D - 400lb Back Squat and 500lb Deadlift plus 3 PB & J Donuts!!! Damnnnnn...

 

Welcome Our Newest Members!

Craig Deitchman

Alfonso Perri (returning)

Charlene Noto

Alyssa Blomquist

Harbey Moreira

 

Special Congrats to member Jonathan D'Ambrosio on his marriage last week and to Frank Pensabene on the birth of his daughter! 

 

All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community! 

~ The Elite Functional Fitness Fam