Dear Fit & Fueled Fridays Community,
I'm excited to welcome you to the second newsletter, coinciding with the start of the 2023 CrossFit Open. This is an exhilarating time for masters athletes, as we come together to challenge ourselves, push our limits, and celebrate the spirit of competition.
At Fit & Fueled Fridays, I’m committed to helping you achieve your goals and unlock your full potential, whether you're a seasoned CrossFit athlete or just starting your fitness journey. That's why, in this newsletter, I’m focusing on strategies to help you perform at your best during the Open.
But this isn't just about the Open. Whether you're competing in the Open or simply seeking to improve your fitness, I’m here to help you succeed. As always, I welcome your feedback and suggestions, and am grateful to have you as part of the community.
Thank you for joining me on this journey, and let's crush the Open together!
🥇 The CrossFit Open 23.1 is a Repeat!!
CrossFit Open workout 23.1 is a REPEAT of the 2014 CrossFit Open workout 14.4. It is a 14-minute AMRAP (as many rounds as possible) of the following movements:
60 calorie row
50 toes-to-bars
40 wall-ball shots (20 lbs to a 10-foot target for men, 14 lbs to a 9-foot target for women)
30 cleans (135 lbs for men, 95 lbs for women)
20 muscle-ups
The workout is scored based on the total number of reps completed. Athletes must complete all reps of each movement before moving on to the next movement, and the movements must be performed in order.
23.1 is a challenging and complex workout that tests athletes' strength, endurance, and skill. The workout involves a wide range of movements that require athletes to perform at a high intensity for an extended period of time.
If you're not familiar with these movements, here's a quick overview of each exercise in CrossFit Open workout 23.1.
The workout starts with a 60-calorie row, which can take several minutes to complete. This exercise requires a lot of power and endurance, as the athlete must maintain a high level of effort for an extended period.
The second movement, toes-to-bars, involves hanging from a bar and bringing the toes up to touch the bar. This movement requires strength, coordination, and flexibility, and it can be challenging to maintain a high pace while performing this movement.
The third movement, wall-ball shots, involves throwing a medicine ball to a target at a specific height. This exercise requires coordination and accuracy, as well as the ability to maintain a consistent pace throughout the set.
The fourth movement, power cleans, involves lifting a barbell from the ground to the shoulders in one smooth motion. This exercise requires strength and technique, as well as the ability to maintain good form under fatigue.
The final movement, Ring muscle-ups, is one of the most challenging gymnastics movements in CrossFit. It involves transitioning from a hanging position below the rings to a position above the rings in one fluid motion. This movement requires strength, skill, and endurance, and it can be difficult to maintain a high pace while performing this exercise.
✅ Tips for 23.1
CrossFit Open 23.1 is a challenging workout (yes, I said it again), that involves a combination of movements that can be difficult to maintain at a high intensity for an extended period of time. Here are some tips that you can consider:
Pace yourself on the row: The first segment (rowing) of this workout is relatively easy, and it's tempting to go all-out. However, it's essential to pace yourself and keep some energy in reserve for the later rounds. No one wins this workout because they crushed the row. Find a sustainable pace and settle in.
Break up the toes-to-bar: Toes-to-bar can be a challenging movement to maintain for high reps (i.e. 50 in this workout). Break up your sets into manageable chunks with short quick breaks. This approach can help you conserve energy and avoid spiking your heart rate.
Manage the wall balls: Similar to the toes-to-bar, it will be a good idea to watch your heart rate during the wall balls. Make sure your accurate in hitting your target to avoid no-reps. Break up the sets into chunks that are challenging, but allow you to recover within a couple of recovery breaths during your quick breaks.
Singles on power cleans: The difference in energy spent going touch and go vs singles on the power cleans can be huge. If you don’t plan to complete any ring muscle ups… it’s time to go big on these power cleans and get a great ‘tie-break’ time (the time marked on the score sheet when you completed the power cleans). I recommend 5 touch and go, then 20 singles then 5 touch and go to finish. If you’re planning to complete the ring muscle ups, you need to be more deliberately paced here. Fast singles (with a breath or two of rest between reps) is the way to go.
Keep the sets small on ring muscle ups: Even guys like me that can do 20 ring muscle ups unbroken, when fresh, will break these up in to small sets. Sets of 4, 3, or even 2 will help you maintain momentum through the 20 ring muscle ups. Big sets could be a disaster - so be careful!
Finally… stay positive: CrossFit Open workouts can be mentally challenging, especially when fatigue sets in. Stay positive and focus on your progress rather than dwelling on any struggles or setbacks. This is a time to set new benchmarks!
🎥 Helpful Videos for 23.1
🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. In this episode, I share last minute tips and strategies for beginner, intermediate, and games athletes.
💭 Parting Thoughts
I want to wish everyone the best of luck in this year’s CrossFit Open. This is an exciting time of year for the CrossFit community, as athletes from around the world come together to test their skills and push their limits.
The Open is not just about winning or achieving a certain score. It's about challenging yourself, setting new goals, and celebrating your progress. Whether this is your first Open or your tenth (like me), approach each workout with a positive attitude and a commitment to giving your best effort.
Don't forget to have fun! The Open is a great opportunity to connect with other CrossFit athletes, push yourself to new heights, and celebrate the rewards of the hard work you’ve put in over the past year.
Best,
Jason