You’ve probably seen “Open Gym” on the schedule at your local CrossFit gym but you’re a little worried about going and doing a workout by yourself. You are not alone. While we think that group CrossFit classes are best for your athletic development, occasionally you may only have time to make it to a scheduled open gym. What do you do there? Who will be there? Will it be as scary as I think? I’ll try to answer all those questions below.
First off, open gym times at most CrossFits are supervised but not necessarily coach led. Unlike a regular CrossFit class you’ll be on your own to warm up and work out. So where do you start?
- Say Hello – Chances are you won’t be the only at open gym so introduce yourself to others. Whoever is there might want to join you in a workout, work on some weaknesses or just become your new best friend. Exercise is always better together so be open to it.
- Warm Up – No matter what type of workout you’re doing you should properly warm up before you do anything. Get a little sweaty. Work some range of motion. Then start with some movement prep for whatever comes next. Not sure what to do? Ask a coach or complete the warmup on the whiteboard.
- Make Up A Workout You Missed – At Apache, there is a method to the work that you do every day you come in and we try to make that effective for people whether they come in 3, 5, or 7 days a week so if you missed a workout, make it up. Check your app or gym’s website and complete the warmup, lifting, WOD, whatever, from a day you missed earlier in the week.
- Work On Your Weaknesses – Yes, we all have them! While this sounds very logical, most people when given their choice of workouts will pick something they are good at. That’s a big mistake. Pick a movement that gives your trouble or you had a hard time with in the CrossFit Games Open and spend some time with it. Can’t get double unders? Spend 20-30 minutes practicing.
- Get Some Help – Do you have a specific goal in mind besides general fitness? Planning to do a weightlifting competition or a obstacle course race? Ask a coach to come up with some specific programming that will help you crush your goals. Sure, there will usually be an added cost with this but it will make a big difference having a focused plan from an experienced coach.
Congrats! Taking time to work on things you’re not good at or making up workouts you missed says a lot about you and how seriously you’re taking your fitness journey. Follow the steps above, get to as many classes as you can and there’s not stopping you.
Coach Mike N
Currently planning a sweet open gym session for Saturday morning.