Life After the Open

 In CrossFit, Daily WODs, News & Events


For most of us, the 2017 CrossFit Open has come to an end. The last few months have been somewhat of a roller-coaster of emotions. We began our year by setting new goals, starting challenges, dialing in our programming and working on our weaknesses. We were more than prepared for whatever Dave Castro threw at us. And we did it! We all made it through five short weeks of unknown and unknowable workouts. You set the bar for yourself as well as recognized some weaknesses.

Where do we go now?

Start by evaluating your performance over the last five weeks. Not only your physical but your mental performance as well. What made you the most nervous? What movements were the most challenging and what did you have to scale? Your next year of training cannot and should not be purely made of you weaknesses, but working them in 2 – 3 times per week for 10 minutes before or after class will definitely be great progress.

Keep competing. Sign up for a local individual or team competition. That will keep you focused on your fitness goals. The goal should be fun but challenging, not something that will keep you from your regular training sessions each week.

Go for a run! It’s so simple and so effective. In fact, sign up for a race. There are so many opportunities in the Louisville area to get out and compete in a simple running event.

We will be entering into another phase of programming /training. Reset your goals. Do some things you would typically avoid. Work on your weaknesses and have fun! Keep being great!




Written by Connie Keathley

Connie Keathley

Connie is a Coach at Four Barrel CrossFit. Her coaching credentials include CrossFit Level 3, CrossFit Kids, CrossFit Movement & Mobility, Gymnastics, Advanced Gymnastics and Endurance. She is also a Level 1 USAW lifting coach. She’s coached and trained under 9-time USAW National Champion Olympic Weightlifter, Chad Vaughn as well as Olympic competitors Ursula Garza and Matt Bruce. She’s trained people from age 3 to 81, and has always had a heart to help others! Being a CrossFit coach has given her the avenue to do so!

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