The Final Countdown

 

 

It’s here. In exactly one week (give or take a few hours), Dave Castro will announce 18.1 to hundreds of thousands of eager, excited, and probably slightly scared enthusiasts. Today we just want to leave you with a few final thoughts heading into the start of the 2018 season.

 

ENJOY IT

You’ve put in the hours; you’ve sacrificed your blood, sweat, and possibly some tears over the past few months. You’ve dialed in your nutrition, your training schedule, your sleep, and any other variable you think might give you an advantage. Now it’s game time. The most significant thing you can do to help yourself now is to ENJOY IT!

Stressing out over what the workout might be won’t help you at all. Stressing out about a particular movement or time domain that you didn’t train quite enough won’t help you at all. What you need to understand is that anything that happens now is largely out of your control. Stressing about this stuff is just wasted effort. Try your best to enjoy the next 5 weeks, I promise that being happy and excited will do more for your performance than being stressed and worried will. Plus, the Open will be over faster than you think – don’t waste it.

 

LEAVE YOUR EGO AT THE DOOR

“No one care’s what your score is.” I absolutely love that quote. It took me a LONG TIME to come to grips with it, but it’s so true. I used to think I have to put up an awesome score because everyone is watching me. Well, eventually I realized that was kind of foolish – the Open is about pushing myself to be better after all.

If you have to scale a workout, you didn’t fail. If you don’t repeat a workout, that’s fine. Again, the only thing you should be concerned with is pushing yourself. If you feel external pressure to perform at a certain level, don’t give into it. Listen to your gut and do what you feel is right for you. If you give in to external pressure I promise you won’t enjoy the Open as much as you should.

 

DON’T GET UPSET

Things will go wrong. The workouts will be hard and you will be pushed past your breaking point. That is the exact intent and design of the 5 Open workouts. The only thing you are allowed to be upset about is if you don’t give your full effort. Everything else is off limits. We know there will be new movements that will surprise us and we know our weakness will show up too. Greet them with a smile and a can-do attitude.

Oh, and there is no bitching, no complaining, no whining, and no excuses. These are reserved for losers and quitters. Not you.

 

For most of us, the next 5 weeks are what we train year round for. Enjoy it, don’t stress, and be smart. And of course, be #greaterthanyesterday.

February 15, 2018 by Jason Yule

18.Zero - Did you miss this?

What the heck is 18.Zero? Did you miss this? While most of the United States was asleep early on Wednesday morning, Dave Castro was being Dave Castro over in London. Apparently he released 18.Zero, which we have "zero" idea of what it means.

 The workout was as follows:

21-15-9
Alternating Dumbbell Snatches
Burpees
...........
*New Movement Standards*
- DB can't switch hands until it crosses the athletes face
- Burpees have to be hop back and hop up (no step-back/step-ups)

 

Very interesting. So not only do we have a brand new workout, we have two brand new standards as well. Upon first glance, it doesn't seem to be too crazy of a workout. While it would definitely be a quick burner, it doesn't seem to be anywhere near the soul crushing workouts that the Open is known for.

Maybe a new PR / Marketing stunt to get people excited and registered for the open? We all remember Dave's campaign for the team series, right? At this point, nothing would surprise me.

I think what is more important is the standards he implemented. I've personally always viewed the step-back/step-up as a sort of scaled version of the burpee, since it's not capturing the original intent of the burpee. Maybe HQ decided that we've gotten too good at pacing burpees, and wants to get back to that original intent.

When it comes to the DB Snatch standard, the first thought that comes to mind is the grey area that comes with it. Is there a specific cutoff point? Forehead? Nose? Chin? I feel sorry for any judges if we see this standard in the open this year.

Or, again, this could all just be a rue created by Castro and the HQ marketing team to get some excitement drummed up before the season starts back up. Can you believe we are only 5 weeks away??

We'd love to hear your thoughts! Post your comments below!

January 18, 2018 by Jason Yule

Boxstar Holiday Sale!

Yo Boxstars, how we all doin?? Just wanted to drop a quick note about our Holiday Sale that we will have pretty much right up through the holidays. Christmas is right around the corner, and if you are still looking for some last minute gifts, we have your back.

The Deals:

  • 20% off site-wide for all items
  • Buy 3 items, get the 4th item at 50% off
  • Free Shipping on all orders over $50
  • Select items in our clearance locker

The Goods:

  • That special man - the Defender Collection is sure to satisfy the hardcore man in your life.
  • That special lady - we have a wide range of capri and full length tights that are sure to be a hit this winter. We boast only top reviews and our customers love that they don't ride up or down while training. Our joggers are super comfy too. 
  • Mom or Dad - check out our new sweats. We have an incredibly comfy Lace Tie Sweatshirt or our super popular Blue Line and Red Line Sweatshirts for the patriotic ones.
  • Kiddos - don't forget the little monsters, or our super cute camo tee for the girls. 
  • Don't forget giftcards! We have a variety of gift card denomenations for that special Boxstar in your life.
  • Lastly, select items are heavily discounted in our clearance locker.

There is a bunch of other sweet swag like our tee and tank collections, so whatever you need to satisfy the crossfitter's in your life, we got your back. Just don't wait too long - the sale isn't guaranteed all the way to Christmas, and the closer we get, the more and more busy we get! Head on over to the store now and take care of those last minute gifts!

The Open is Coming - Aligning your Priorities

Boxstar Nation, what's going on? Guess what guys, the Open is just months away. Right now it is the middle of November, meaning it’s the final stretch of training before we all get to test our mettle together in one of the best couple weeks of the CrossFit season. I thought this would be a great time to talk about priorities, training, and aligning the two. Chances are, if you love this sport as much us, then the Open is something you take very serious, and train very hard for.

So I wanted to dive in by asking, what is your goal? Is your goal regionals? Games? To do better than last year? Survive the 5 weeks? Maybe it’s just to have fun. Regardless of what it is, there is a specific way you should be approaching your training over the next 3 and a half months. Let’s break it down:

  1. Regionals – If your goal is regionals, you better show it. Your weekly load includes strength work, Olympic weightlifting technique work, gymnastics skill work, gymnastics volume work, aerobic capacity as well as anaerobic capacity work, not to mention practicing open style metcons. On top of all of that, you better be hammering mobility on a daily basis, your nutrition better be on point, and you need to be getting enough sleep to properly recover. The competition amongst regionals and games athletes is so steep that if you are lacking in any of these areas it will show. If you’re not willing to do all of this stuff, then it may be time to think about your goals and why you’re doing this in the first place.
  2. To do better than last year – This is a tricky one! Not everyone is capable of being a regionals athlete, and not everyone wants to be. Some of us just want to continue progressing in the sport we love so much. So how do you align your goals in this scenario? It really depends on where you are coming from a year ago. If you were relatively new last year, then most likely you have been improving steadily over the year. If this is the case, you can probably just continue doing what you’re doing to achieve your goal. But, like most of us, if you have been in the game a while, progress doesn’t come as easy and you don’t have the time (or the desire) to dedicate as much time as the regionals and games athletes do. My favorite way to prepare for the open is to take a look back at last year’s open and list the top limiter I had in each workout (Pull-ups, T2B, MU, HSPU, cardio). Pretty clear to see what I need to work on, because guess what, we’ll see them all again. Take your list, make a plan of attack, and start turning those weaknesses into strengths.
  3. To survive – Let’s be honest to ourselves, the open is a grind. There’s no two ways around it, you are going to get banged up. When the pressure is turned up and the environment is as contagious and encouraging as it is during the open, you can push yourself to a level you just can’t get to during normal training. You’ll be extra sore, new muscles will hurt, and you’ll be emotionally drained as well. For some people, getting through the 5 weeks, and completing all 5 workouts, is the goal in itself. If you find yourself in this category, then your preparation should be focused on building up the volume you need to survive the 5 weeks. When it comes to the actual open, take an extra day off during the week. You aren’t going to get in any better shape during the time between open workouts. Oh, and don’t repeat the workouts, it’s a really quick turnaround for the next one.
  4. To have fun – the final goal category is the people that aren’t doing the open for any particular reason, they just enjoy the comradery and intensity that the competition brings. There’s nothing wrong with that, and it’s where most people start their first year or so. If you can’t do all the movements, you need to start focusing on practicing things like double unders, getting your first pull-up, etc. We know there will be cleans, jerks and snatches, so if you aren’t the best with a barbell, start working on your technique. The better you can do all the movements thrown at us during the open, the more fun you’ll have!

So, wrapping up, we want to hear what you guys have in plan for this year! Comment with your goal for the 2017 open, and what you are doing about it to make sure that goal happens!

Thanks everyone, and remember to be #greaterthanyesterday.

November 14, 2016 by Jason Yule