CrossFit has exploded in popularity over the last several years which has prompted some major format changes starting with the Open. The CrossFit Open has now been moved to the front of the season and will kick off October 10th, 2019 at 5:00 PM PT. As in previous years, the Open will run for 5 consecutive weeks with ensuing workouts releasing on October 17th, 24th, 31st, and November 7th. Athletes will have from Thursday (the day the workout is announced) until the following Monday to submit their scores. Athletes of all ages and ability levels can participate by registering on the CrossFit Games website. The Old Format  In previous years, all of the CrossFit athletes would participate in the Open. From there, 260 athletes— 40 men, 40 women and 30 teams of 6 moved on to eight Regional events where the top five in each category would earn an invitation to the Games. The New Format With CrossFit's rapid global rise in popularity, founder Greg Glassman has decided to introduce a new format that would allow more participates from across the world to be represented at the games. The top 20 individual men and women worldwide in the Open, along with the National Champions of each country, will earn a qualifying spot to the 2020 CrossFit Games.  CrossFit-sanctioned competitions have replaced CrossFit's Regional events and will become a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games. Since teams are no longer required to share an affiliate or geographical location to earn an invitation to the CrossFit Games team competition, Sanctionals are now the only pathway for teams to compete at the CrossFit Games. There will be 28 events in 21 different countries spanning 6 continents. (Source: https://games.crossfit.com/sanctionals/overview)  Prepping for the Open We are 3 weeks away from the start of the Open which means it’s time to ramp up your training regime! The CrossFit website is a valuable resource to view all of the previous Open workouts and even see competitors times which will help with your training. We highly suggest taking a look at the workouts from the last few years and incorporating them into your routine.  Avoiding injuries is pivotal to compete at your optimal level. We carry an array of products that can be used to help you perform at your best. We took a look at the most frequent Open workouts and provided you with the recommended gear: Box Step-Ups/Jump Overs - 5mm Shin Guard Sleeves Dumbbell Overhead Lunge - Adjustable Strength Wraps, 3mm Knee Sleeves  Toes-to-Bar/Pull-Ups - 2 Hole Titanium Hand Grips Squat Cleans - II-Band Wrist Wraps, 3mm Knee Sleeves Snatches - 5mm Knee Sleeves, Elbow Sleeves  Thrusters - Adjustable Strength Wrap, 3mm Knee Sleeves  Good luck to everyone participating in this years Open!  Sources:  https://games.crossfit.com/history-of-the-games https://games.crossfit.com/sanctionals/overview https://games.crossfit.com/about-the-games https://wodprep.com/blog/crossfit-open-2019-changes/    

What to Eat Before your Crossfit WOD   Given that Crossfit is a high-intensity fitness program, it’s important to ensure you have a proper meal before heading to your workout. This can prevent dizziness, nausea, and therefore, incidents during your WOD (workout of the day). Early morning workout If you’re planning to workout early in the morning, you might be thinking of skipping breakfast and having it after the workout. This is not recommended, as it may lead to dizziness and/or nausea due to lack of energy mixed with the extremely high-intensity workout. Have a breakfast that will allow you to workout to your fullest!  Breakfast should include carbohydrates as well as high proteins, of course, in a balanced manner. This is partially why eggs are such a popular option for breakfast as they have high-protein content as well as certain amino acids that help with mood and cognition. Do keep in mind that its ideal to have eaten 2-4 hours prior to working out. Late morning workout However, if you don’t plan on working out in the early morning, a better idea would be a balance between fats and protein with some carbohydrates. Aside from3 vegetables or some fruit would help top off a good breakfast, preparing a good base for your later workout.  A banana and some peanut butter might be a great idea as it provides you with protein and carbohydrates as well as a small number of healthy fats. As mentioned before, be sure to eat with plenty of time to digest the food before the workout. Midday workout In the case that you’re going for a midday/noon workout, the best option would be to go for something that will fuel you through your workouts such as carbs and proteins, while staying away from fats. Eating something like a rice and veggie bowl, or perhaps some oatmeal would be ideal. If you’re leaning towards rice, you’ll want to go for brown rice, as its more easily digested and has lower chances of spiking your blood sugar (according to Lisa Hayim, a recognized dietarian). Omelets are another good option, but remember, try to stay away from fatty foods to get the best results for your noon workout. Afternoon workout If you’re going for an afternoon/early evening workout, a good lunch is essential to get you fueled up without feeling too full, especially since this meal can be large. It is also recommended to have a snack if you workout in the late evening to regain some energy before heading out. Your lunch meal should be high-protein, high-carb and moderate fat with a hearty serving of veggies. Pasta (especially whole wheat), potatoes, sweet potatoes or other starchy foods are a great source of carbs for this meal. But remember to not overeat, as it could cause nausea during the workout. Night workout If you like working out at night, having a light snack before the workout is ideal for gaining enough energy for your workout. Having a healthy dinner afterward is the best option. If you have dinner before the workout, you will feel hungry afterward, which is why it is better to leave it for afterward. However, remember dinner needs to be a light, yet fulfilling meal, such as chicken salad. Sources https://crossfitnyc.com/2016/04/18/pre-workout-nutrition-what-when-and-how-much/ https://www.eatthis.com/crossfit-diet/ https://theworkoutdigest.com/what-to-eat-before-crossfit/  

A CrossFit WOD is a common abbreviation frequently used in CrossFit gyms as well as its community, it’s everywhere in CrossFit! Although not quite clear at the beginning, once you know what it stands for it seems quite clear and it makes sense! Here’s a hint: It is used daily in CrossFit gyms. 3 examples of CrossFit WODs and its meaning Before we begin with the examples, we have to know. What is a CrossFit WOD? The abbreviation WOD stands for Workout of the Day and refers to the daily workout routine which is put on the board in CrossFit gyms. It is different every day, although it can be repeated at times. The workouts can consist of a mix of any of the following: cardio, weightlifting, gymnastics, calisthenics, etc. Now let’s see some examples! CrossFit WOD Example 1 The workout example I am about to present comes from the CrossFit worldwide competition, the CrossFit Open, from 2017. It was the 17.1 CrossFit WOD. For Time: 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs Time Cap: 20 minutes Athletes must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.   CrossFit WOD Example 2 The following CrossFit WOD comes from that competition as well, but from the 2018 version, the 18.2. However, this workout was followed by a second challenge, the 18.2a. Workout 18.21-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squatsBar-facing burpees Workout 18.2a1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a CrossFit WOD Example 3 This CrossFit WOD was also used in the competition. However, not only was it used in 2011 as 11.6, but also in 2012 as 12.5, and it was so challenging it was also used in 2018 as 18.5. Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar pull-ups15 thrusters15 chest-to-bar pull-ups18 thrusters18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Even though no gymnastics were shown in these examples, many movements were put in the competition. Such as handstand walk, bar muscle-ups, and ring muscle-ups, etc. Whether you think they sound easy or hard, these CrossFit WODs are sure to get you into shape and give you an idea of what CrossFit is all about!

  The CrossFit Games are made to find the fittest among the fittest on earth. It is not for everyone, given that just getting in is a challenge in itself! Watching it, however, can be quite exciting and pain-free! What are the CrossFit Games? A simple guide to understanding the Games   The CrossFit Games are a competition made up of a series of tests made specially to find the fittest among the fittest. They are extremely difficult, even for the winner, and are known for being full of surprises for the athletes competing! They are an exciting time for spectators and competing athletes alike, well, except it is much more painful for them. When did the CrossFit Games begin? They began in 2007 and have rapidly grown to become the most popular worldwide competition for Crossfitters, whether to watch or to compete in if you’re up to it! First, however, you need to be able to pass the first stages, which is no easy task. However, they may invite 4 athletes who did not qualify. Stage 1: The CrossFit Open   The first stage to enter the CrossFit Games is the CrossFit Open. However, even if you are not aiming for the Games, the Open is a fun way to challenge yourself! The Games are 5 weeks long, with a workout presented each Thursday to be turned in on Monday. During that time, you have to complete the workout with the correct requirements and be top of the top by the end in order to pass on to the second stage Stage 2: Regionals   Once you are top of the top, you move on to the second stage, regionals. Here, the top competes against the top athletes from 18 regions. Regionals are made up of competitions lasting 3 days, from May to June. Each region can only send a certain number from their top athletes to compete. From them, 40 women, men, and teams will be fit enough to earn a spot on the Games. Stage 3: The CrossFit Games   Finally, after Regionals comes the CrossFit Games. Here, the athletes that qualified need to be prepared to accept the fact that they will most likely not be prepared. This is due to the fact that in the Games, everything that they can make up, they will. The Games are made up of competitions lasting 3-4 days that take place during August. The competing athletes gain a score depending on where they placed during each event, and the athlete with the highest score gains the title of “Fittest on Earth”, along with around 300,000$

  Signing up to the gym is easy, actually going is the hard part. Here are 5 workout motivation tips to help you get to the gym, even daily! You’ll end up loving the workout as much as you’ll love the results. 5 Workout Motivation steps you can take to love going to the gym Workout motivation is vital when starting a healthy lifestyle with exercise. However, it can be tough to have any. Whether it is early in the morning or after a long day, you might never feel like going to the gym, at the beginning. You’ll either want to sleep a little longer because you had a long night or you’ll feel too tired after a long day of work to go workout. So, how do you motivate yourself to actually go do the workout routine? Make yourself feel at home One of the best ways to truly have workout motivation is to make the gym feel like your second home. This means being socially active at the gym. Talk to people, ask if you can join them during their pre-workout or post workout. Soon enough you won’t dread going because it's cardio or weightlifting day, but instead, you’ll look forward to seeing your friends! Get the proper gear Even if you are a beginner, getting the proper gear is important. This way you will not only look like a pro, but you will stay safe and do things the right way. A good example is the workout grips, which help you, as the name suggests, with your grip. It will make it easier to hold on to the bar, and will also make you look like you’re already a pro! Workout motivation music Music is an important part of life for everyone, and workout music is especially important to help with motivation. After all, you won’t feel like going to the gym if you listen to calm and sad music. Make a powerful playlist with energetic songs that make you feel like you can take on the world and listen to it on your way to the gym, during the workout, and even after! It will make you feel energized and full of motivation. Make a schedule Even though this is one of the hardest things to do, making a schedule to fit your gym time is the perfect motivation. Make sure you know the days you have time to go to the gym. If you just wing it, you might not feel like you ever have the time, but once you make a schedule everything will be crystal clear! Plus, if you already made the effort to make the schedule you will be more inclined to make the effort to keep it!

Getting fit is easier when there’s a community built around it! And this is why the CrossFit Open 2019 is a series of events you can't afford to miss. 429,157 athletes participated in at least one workout in 2018. That could even increase this year as the games are growing in popularity every year. Whether you have an aim to get fitter or if you’re just starting your exercises in 2019 or you’re even super fit, the CrossFit Open can be for you. What and When is the Crossfit Open 2019? The CrossFit Open is a series of events that comprises of 5 workouts carried out over 5 weeks. The workout for a particular week is usually announced every Thursday on the CrossFit Games website. After the workout announcement, every registered athlete must have done the workout and submitted their best score online by 5 p.m. the following Monday. The best part about this competition is that anybody from anywhere in the world can take part in the CrossFit Open 2019. The events are open to anybody who's 14 and older. With 7 age groups, you'll find one that fits your age. An athlete can carry out their workout with a CrossFit affiliate who'll grade it. If you're in a location without a CrossFit affiliate, you can make a video of your workout and submit it. A judge will check your performance and give you a score. The CrossFit open is the first of 3 stages in the CrossFit Games. The Home Workout that qualifies you for the Games The top athletes from the 18 worldwide regions after the Open will go into the second stage of the games: Regionals. The top athletes from the regionals will battle it out in the CrossFit games. Following this, an eventual winner will emerge as the proclaimed: Fittest Person on Earth The CrossFit Open helps you to track your fitness levels in comparison to others—whether you’re a newbie or a senior CrossFitter. It can serve as an encouragement for your fitness tasks to set a new target towards the next events. Added to that, it's actually fun to participate in the same events with thousands of people around the world. What to do: If you're ready to participate in the Crossfit Open, all you have to do is go to crossfit.com to register. There, you’ll be prompted to select your gender, choose your age bracket, and pay the entry fee of $20. CrossFit Open 2019 will begin on Thursday, February 21st and end on Monday, March 25th. You can workout at your gym with a Crossfit certified judge to rate you. Likewise, you can make a video of your workout and provide a link to it. Use the CrossFit Open to raise your fitness to the next level and have fun while doing it!

CrossFit exercises such as lifting, bodyweight training and high-intensity interval (HIIT) training can help you swiftly get in shape?  Boxing, on the other hand, assures both the physical training and burning exercise. With boxing, you can burn up to double the calories in less time while doing the rotational and repetitive movements.  The workout may be a little tougher, but the results are worth the grind. Fighter-Style HIIT CrossFit Exercises Most of the moves in this training are structured as high-intensity interval training. They are short and intense bursts of workouts with minimal rest. This works out multiple muscle groups while at the same time, maintains the healthy heart rate. The workout is divided into three phases as follows: Phase 1 – Bodyweight and Jump Rope Do a set of rope jumping which takes about 2 minutes. Follow this with a set of pushups 10 reps and shoulder tap 1 set, 30 reps. After that, go for rope jumping one set 1 minute, pushups 1 set 15 reps and shoulder tap 1 set 50 reps. After that go back to rope jumping for one set 1 minute. Pick up the repeats and position yourself for pushups: one set with 20 reps and then shoulder tap one set of 70 reps, and one set of rope jumping for one minute. Now do pushups one set i.e. 25 reps, and then finish with shoulder tap of one set with 90 reps. Phase 2 – Boxing Intervals Do a 5 rounds circuit of punches. If you don’t have a boxing bag, you can shadow box using light dumbbells. Phase 3 – High-Intensity Interval Training Full Body Battle This consists of a circuit of 3 to 4 rounds of battling ropes, sledge push, box jump, pull-ups, tire flips, sledgehammer swings, barbell deadlift, and running on a treadmill. Make the rest periods in between movements as shorter as possible. You can do the first and second phases at home, but the third one should be done in a gym. This is because of the access to equipment. Each of the above phases is intense in its own respect, but more importantly, it acts as a forward loop to the next phase. Jumping rope and boxing are two CrossFit exercises that give both your lower and upper body muscles the warm-up to take you through the intense rounds ahead. Between the second and third phase, activate your glute by doing about 15 steps of lateral band walks. In case you do not have a sledgehammer or a tire, you can use a dumbbell as a substitute. Hold the weight between your knees while positioning yourself in a wide squat. Then, jump forward 10 long jumps. Immediately after, do single arm bent-over rows for 10 to 15 reps on either side.      

CrossFit is a transformative lifestyle. It consists of a system of exercises prescriptions powered by customized CrossFit nutrition. The intensity of the workouts requires that you have a diet that can power you through and help you recover. Many experts and nutritionists provide suggestions on the nutrition profile and healthy diet. However, the expert's advice and the nature of your diet depend only on your goal, physique, current health, lifestyle, and experiences. Nevertheless, the best approach is to go with the standard diet and to deactivate the necessary things to achieve your specific goals. CrossFit Nutrition Guidelines Generally, CrossFit diet guidelines stipulate that you should have a macronutrient split of carbohydrates, protein, and fat in proportions of 40%, 30%, and 30% respectively. The foods you should focus on are fresh fruits, whole foods, vegetables, and lean proteins. Even if you are a fan of processed foods, avoid them in your CrossFit journey. The Zone Diet   This diet structure offers the required carbohydrates for energy, protein to maintain and build the body, and fats to help you with nervous and hormonal systems. There is so much nutrition in the zone diet, but the overall goal of this diet is to help you consume a balance of nutrients. Paleo Diet This diet structure focuses more on whole foods as your body system is not designed to consume the processed foods. Instead, the body thrives on natural foods, which have been a source of nutrition for thousands of years.  Therefore the paleo diet primarily comprises plants and animal products. The Problem of High Glycemic Carbohydrates Glycemic index refers to the insulin response to foods. Compared to carbohydrates, fats and proteins naturally have a low glycemic index.  However, simple carbs have a high glycemic index because they can be easily broken into sugars, therefore, causing a spike in insulin level. The focus of CrossFit nutrition is on low glycemic index carbohydrates such as whole grains and fibrous vegetables. This class of carbohydrates is absorbed slowly into the body thereby causing a moderate insulin response that the body can tolerate. CrossFit Diet for Weight Loss and Muscle Gain Since overweight people have higher insulin resistance, it makes most of the carbohydrates consumed to be stored as fat. So, if you want to lose weight, make sure that your diet is low on carbohydrates. In a low carb diet, the absorption rate of protein and fats is slower than other nutrients. This makes you feel fuller for longer. The result is that you will be able to repress your hunger hormones and will not be eating as much. If you want to build muscle and increase your performance, lower your fat intake, and increase your carbohydrate and protein consumption. Even though low fat isn’t healthy to a CrossFitter, combining it with high-calorie levels will help you enhance the muscle mass and performance. Concerning nutrient timing, ensure you get carbohydrates and protein immediately after your workout. If you are already muscular and lean, your insulin sensitivity will be high at this time. This also means that the nutrients you will consume will get shuttled to the muscle cells for recovery. Lastly, the call is still to avoid processed foods and high glycemic carbs in your CrossFit nutrition.