The CrossFit 2017 Open is over!
Big congratulations to everyone that competed in the Open from CrossFit Lah. We had record numbers this year - 85 people total competing. By far the most in Malaysia and an impressive number for our second year.
We are embarrassingly; gushingly proud of everyone that participated! It was an amazing experience to be part of and we're humbled by everyone's efforts. The Intramural Open added an extra element of fun and community that we hope everyone enjoyed.
Now's the time to slow it down and take a bit of stock. Many of you will be a bit beat up from 'competition' level WODs. You end up pushing harder on these than you do normally which takes a toll on your body. Step back for the next week or two if you need to and give yourself a chance to recover. And don’t be surprised if workouts feel harder than they should or your energy levels seem a bit depleted.
I guarantee you that 85 out of 85 people are not satisfied with some part of their performance this year. LET IT GO! We do the Open to test ourselves and get a snapshot of our current fitness levels. For 99.9% of us it's not about being the best but testing our limits and figuring out our weaknesses. Now you’ve all got a year to get your asses in gear for 2018!
Now that we have the knowledge and awareness of what we need to work on, I know a lot of you will be practicing your snatches, double unders, pull-ups, and working on mobility! Keep an eye out - we'll be posting up some progressions following the Open. The first will be an 8-12 week pull-up progression that you can do as accessory work.
Every year I lose a bit of sleep before the Open thinking about that dreaded '0'. There are always a couple of people that don't have the mobility to squat all the way. Hats off to Wai-Yee Chan and Ben Abbes Jihad for getting their asses to the grasses! Big PRs for the both of you just to get each and every rep on those squat WODs. You've both shown huge improvements over the last year. Keep it up and you'll actually be comfortable down there!
Special thanks to Dexter, Jonathan, and Lycnx for your photo and video contributions as well as everyone else that posted up!