We are fortunate at P6, a lot of Crossfit gyms simply do not have the space for people to do open gym every hour of the day. Even when they do a lot of CF gyms are still in the position whereby they are not open from 6am through to 8pm. So when the classes are not on what can you do in order to maximise your membership and add in extra workouts that might take you closer to your goals?
Here are some options:
- Work on a weakness- basically a chain is only as strong as its weakest link. Think of your body as ‘chains’. If there is a weakness, work on it and the whole body gets stronger, not just the weak link. What is a weakness? Anything that holds you back. That could be a lift like a front squat, could be pull ups, could be gymnastic skills, could be nutrition, could be your holding too much body fat which in turn means gymnastics or cardio is harder than it needs to be.
So how could you improve your front squat in open gym… heres a plan:
- Work on front squat mobility- that means improve your front rack position and bottom of the squat position. These we see are the two areas people could improve most bringing about the most bang for buck. There’s plenty of front rack mobility drills over at Mobility WOD or ROMWOD.
- Get under the bar. Exposures to an exercise are usually the best cure. So you could run a simple program like so:
5x 5 Week 1
5x 4 Week 2
5x 3 Week 3
3 x 3 Week 4
- Look up exercises or ask a coach for exercises that might increase your weakness. We have a host of coaches here with specialist areas. From weightlifting, nutrition, gymnastics, Crossfit programming. Be realistic in your time management, tell the coach you have 1 day free rather than let them plan out a sessions a week plan only to be told… I cant get it done. Something is better than nothing and you may as well reap the rewards of your membership!
- Work on your engine.
At the end of the day CF is still primarily a ‘long distance sport’ but also no one ever complained of too good a heart! Working on your ability to move oxygen around your body will give you that get up and go mentality that most people in the middle to older age ranges seek! The cardio can also help you shuttle nutrients around the body, helping to supply fresh blood and oxygen but also remove waste products sat in the tissues.
For bodybuilders its benefits for potentially increased muscle mass, although indirectly. The fitter you are the more likely it is you can move lactic acid and metabolites out of the muscle tissue allowing you to extend sets. Also not getting gassed in higher rep ranges.
- What sort of thing can I do?
- 20-1 Assault bike/ Row/ Ski Erg- just trying to keep a steady pace throughout the session. Heart rate around the 120-155bpm all the way through.
- Modified strongman constant movement series. Maybe 2 min bike, 2 min prowler, 2 min MB over the shoulder, 2 min farmer walk. Repeat for a given time, think 30-50 mins. Build over the weeks!
- Hit the accessory muscles.
- There’s nothing wrong with a) wanting good looking arms b) making those muscles stronger in order to improve the main lifts. Biceps help pull ups, simple! Triceps make lockout easier, simple. Biceps work improves grip. Triceps work, improves bench press and shoulder press as well as wall balls and other movements that involve pushing! WE have an 8 week program we developed here at P6, it went down a storm, for guys it saw increase in size and strength for ladies it increased definition ( think no bingo wings) and strength too. The carry over…. Increased confidence in summer sleeves and increased performance in sport…. Bonus!
There you have it, some options for Open Gym to use alongside your CF training or modified strongman training. The more frequent your exposure to fitness ( no matter how small) the better your results will be. Do it for a month. See what happens
Hit the contact us to get in touch, come down for a session or get in touch with our coaches!