Another day of strongman and gymnastic work for Tennil Reed as she prepares for CrossFit Open Workout 18.4.

“My biggest goal was to improve from last year and maintain the same strategy as I had done the previous year. I did that with 321 reps (compared to 312 last year),” Calhoun said.

The step up is an excellent movement for building the single leg strength and stability of your clients. The benefits of this movement translate into numerous fitness activities such as squatting, biking, and running. The muscles developed through this movement could also aid clients to lunge correctly and will help their balance and overall strength in each leg respectively.

Today is Tennil's active recovery day. She was three longer pieces including waling in the elevation room. This is all designed to aid with recovery and move blood.

On Saturday, the Fittest Woman in America completed 18.1 with a score of 410. She won’t be doing another attempt today.

Our bodies are temples and, as humans, we are not taking care of them.

I just got off a call with a young teen and her mother who were inquiring about a training plan that would help the young athlete reach her goal.  The goal is to compete in the CrossFit Games in the 14-15 age division.  Within 5 minutes of the conversation I discovered the young teen was training over 30 hours per week doing CrossFit classes, gymnastics workouts and whatever else she could muster up in the home gym.   I then asked her if she could do a strict pull up…she said “maybe one, but I can kip”.

Do you need a strategy guide to tackle CrossFit Open Workout 18.4. Click here to download and learn the same strategies Tennil Reed will be using for the Crossfit Open.

People often ask us where we go to compete and learn more.  We have the unique privilege of having access to many of the more well known conferences in the market but we also have found some smaller events that are gems!  Here is a small list of the competitions and events that we always try to send people to when given the opportunity.

The rankings above are how the 2015 CrossFit Games COULD HAVE unfolded with MINOR tweaks to scoring methods. If you watched the Sunday finale, suffice it to say, the pegboard proved difficult for the majority of female competitors. Out of the remaining 37-competitior-field, three completed all three pegboard repetitions, two completed two pegboard repetitions, and seven completed one pegboard repetition. This left a MASSIVE tie for 13th-place amongst twenty-five individuals NOT completing a single pegboard repetition.

Losing a game, getting an injury, not improving your personal record; disappointment is synonymous with competition. As The Open draws to a close you too may be feeling disappointment. James FitzGerald, Founder and Director of OPEX Fitness, offers two helpful perspectives.

When it comes to sport, what dictates success? Well it depends ; the sport, the athlete's skill level, experience, etc. James Fitzgerald touches on this topic but if you have any questions please comment below the video!

Tennil Reed’s AM is a speed strength session designed to help her improve her knee flexion endurance for the sport of CrossFit. Following this she will tackle a grinder piece which will involve heavy double unders.

“It’s not just a simple answer to say which business does the best at what point of the year. It’s what model you’re in with what target audience in what area that’ll lead you to make better decisions.”

If you want to learn about the foundational principles of successful coaching you need to apply for the OPEX Coaching Certificate Course. In this course James will teach you about how to become a true master through courses related to program design, lifestyle consultation, assessment, and nutrition.

“The further I get into the competitive side of CrossFit, the more I feel like I’m beating my Lupus.” – Megan Benzik

In OPEX Work, the final phase of our assessment model, the athlete’s various energy systems are tested. OPEX Work gives professional coaches an idea of a client’s starting point from a work capacity perspective. It also provides the coach with the direction of their fitness program in relation to their objectives.

Should training be an unorganized, disconnected experience where we throw assessments, goals, previous exposure, function and physiology out the window?