We are slowly starting to see attendance pick up at our open gyms which is awesome, but for those of you who may not have used them or have any idea of what to do with that time, here are a few ways you can use them.
Make Up a Past Workout
If there was a workout posted that you couldn’t make, this is an awesome way to get that workout made up. This is probably the easiest application of open gym but definitely a great one!
Work on your GOATS
(Yes this is a goat…but not the kind we’re talking about)
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it! Maybe you are trying to get that first double under, or string some pull ups together.
This is my personal favorite use of open gym, simply because I can tackle a few at a time if I so choose. There is always at least 1 of us coaches at open gym to help you choose which goats to tackle, or if you already know which ones you have your eyes set on, we can give you the appropriate progression to take you to the next level on those movements. Spoiler Alert: at least one of your goats will inevitably show up in the open….so destroy those goats and move on the next ones!
This is a great time to hone in your technique on your OLY lifts. If you plan to work on these make sure you let one of the coaches know so we can help you make the appropriate adjustments to move you in the right direction. We’ll even give you a few accessory lifts to take your lifts to the next level. We have also added in Barbell Basics on Tuesday nights that will serve the same purpose, but be more structured.
Maybe you miss some of those lifts from your Globo Gym days, or maybe you want to target that one muscle that actually isn’t sore this week; this is a great time for that as well. Bench press is often one we see people add back in during open gym, and that is great! I personally have been adding in some strict dips as well as back extensions on the GHD to work some of those muscles that need a little extra love.
Mobility is such a big piece of the pie that so many of us often neglect. This can be worked in with basically any of the above, or is a great use of the hour on its own as well. Grab a foam roller, lacross ball, the tiger tail, voodoo band, resistance bands, etc and start working that mobility! Listen to your body, it’ll tell you where you need to focus. If you aren’t sure just about all of us would benefit from some good ol’ fashion shoulder, wrist, and thoracic mobility work. If you don’t recognize half of that list, than come in for open gym so we can show you all the goodness!
Keep kickin’ a$$!
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.