Paramount Barbell Club

Home of Paramount Strength & Conditioning

Christopher Douglas

CrossFit Open & Paramount

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THE 2019 CROSSFIT OPEN IS HERE and it’s a very exciting time of year!

The CrossFit Open at Paramount is a time for Community, Camaraderie, & Celebrating all the hard work you put in day after day! Test Your Fitness // Set Baselines // Measure Progress // Be a part of something AWESOME! Who’s In??

THE DETAILS

The CrossFit Open workouts will be our Workout of the Day on Fridays for 5 Weeks, from 2/21-3/2.
• You do not have to be registered to participate.
• If you would like to make your workout scores official, you have until Monday 2/25 to register!
• 6AM, 7AM, 9AM, and 12PM Classes will remain at the same times.
• All Classes will be run in heats (athlete with a judge, and then switch).

FRIDAY NIGHT EVENTS

• Evening Classes will be run in heat times for Friday Night Lights (starting at 5:30pm)
• Heat times will vary week to week, dependent on the workouts released.
• Please Register for a heat time // RSVP on the TRIIB Scheduler.
• Please help judge! Come to a heat time before yours, or stay for the heat after to help judge other athletes. Feel free to come and hang out, have some fun, and be a part of the community!

PARAMOUNT’S IN-HOUSE COMPETITION

• We will divide athletes into 2 teams over the weekend.
• Each week, the Top Scores will earn your team points!
• Winning Team will be announced at the end of The Open.

8 Reasons to Do Friday Night Lights during CrossFit Open

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1. Experience the adrenaline rush of competition.

So many of us never felt what it was to compete in sports in our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extracurriculars–knowledge bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. And what better place to step outside your comfort zone than within the familiar walls of CF Paramount?

2. Meet your fellow Paramount Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, and the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously–or not so subconsciously–avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.

4. You’re signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.

Not just WODs, FNL features teams, entertainment, and friendly rivalry for the Team Cup. There’s never a dull moment under the lights.

5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck-and-neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!

6. Because you’re good enough.

The beauty of the Open is that it truly is for everyone—especially now, with a Scaled Division. And trust me, the most thrilling moments of FNL—the ones that live on vividly in our memories—belong to those who achieve their first pull up, double under, T2B, etc.

7. It just might inspire you—or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we’re on it together.

You work out with each other nearly every day. You’ve been there through the PRs, the benchmarks, even the setbacks. It’s only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the way, hand-painted signs and personalized tees are always welcome!).

Regardless of how long you’ve been CrossFitting, or your (perceived) ability level, hopefully you’ll take it to heart when we say, “Yes, FNL is for everyone!” The magic that unfolds within the Paramount walls must be experienced to be believed. Whatever your reasons, we sincerely hope you’ll be there with us as we carry on this awesome tradition of celebrating the community spirit that binds us together.

I would love to see as many people as possible at the gym every Friday night during the CrossFit Open. Friends and family are welcome to come watch and cheer you on!

—Coach Chris

2019 CrossFit Open – What You Need To Know!

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With less than a week left before the 2019 CrossFit Open kicks off, now is a better time than ever to revisit some of the questions that seem to come up every year within the gym.

  • Why should I participate in the Open?
  • What movements can I expect to see?
  • What kind have workouts have shown up in the past?

And then, there’s the special fact that this year, for the first time ever, we will have not one, but two CrossFit Opens! So read on for a quick summary of the new CrossFit season layout, what we’ve seen in the past, and what to expect for 2019.

Ready?

The CrossFit Open: Now vs. Then

First, take a look at the crazy growth that the Open has seen since kicking off in 2011:

growth

In the past, the only way to qualify for the CrossFit Games was to compete in the Open. The athletes who finished at the top of the 18 different regions across the world would then be invited to Regionals.
The representation at the Games was always be as follows:

40 men, 40 women, 40 teams, 80 teenagers, and 240 masters.

Everything has now changed

Why, you ask? Mostly, CrossFit is trying to get more countries represented at the Games. Currently there are about 162 countries that have licensed CrossFit affiliates – yet last year, there were only 32 country flags at the Games.

New to 2019, the top finishing male and female in the Open from every country that has a CrossFit affiliate will get an invite to the Games. In addition to the top finishers from each country, the next best 20 athletes from the worldwide Open will be invited as well.

The Introduction of Sanctionals

Unless you’re trying to qualify for the Games, this information isn’t necessary vital, but good to know. In place of Regionals, we now have Sanctionals. Currently, there are 21 official Sanctionals scheduled – but so far only 15 will take place in 2019 – across 11 various countries.

The top men and women finishers of Sanctioned events will receive invites to go onto the Games in Madison Wisconsin. If you want to know all of the ins and outs of Sanctionals and more about the 2019 Open season, check out a full post on all of the changes here.

Ok, so when is the 2019 CrossFit Open?

There’s a short, and a long answer. Here’s the short one:

  • 19.1: Thursday, Feb. 21st – Monday, Feb. 25th
  • 19.2: Thursday, Feb. 28th – Monday, Mar. 4th
  • 19.3: Thursday, Mar. 7th – Monday, Mar. 11th
  • 19.4: Thursday, Mar. 14th – Monday, Mar. 18th
  • 19.5: Thursday, Mar. 21st – Monday, Mar. 25th

Here’s the long one: there are two Opens this year. The above dates that are listed, and then another estimated to be in October. The fall Open is what will determine which athletes are heading to the 2020 Games. From October 2019 and on, the CrossFit Open will always occur in the fall.

How do I sign-up for the Open?

In the U.S., it costs $20 per athlete to register for the Open. Yes, you can still technically participate and do the workouts even if you aren’t signed up. But once you register, you have the cool ability to create your own custom leaderboard, which essentially allows for you to track other specific athletes within your gym… the city you live in, or even the top Games athletes. If they’re in the Open, you can track ‘em on your leaderboard.

Here’s a full article on how to set up a custom leaderboard.

The 2018 Open Recap

If you’re reading this and competed in the Open last year, it’s worth the quick refresh… because you can never put an Open workout repeat past Dave Castro. Last year was a wild ride, and three new movements never seen before showed up across the five weeks.

Here’s an overview of each WOD from last year’s Open, including a detailed strategy guide for those brave enough to test the workouts within the next couple weeks.

18.1: The arrival of the DB Hang C&J
18.2: More DB’s…
18.3: Double Under Madness
18.4: Diane’s Revenge
18.5 = 12.5 = 11.6: Three-peat

The Most Common Movements in the Open

Here’s something even more important worth noting… since the Open kicked off in 2011, we have seen a total of 22 different movements across the 41 workouts. 5 of those movements have been programmed every single year.  Check this out:

5 movements to focus on

** Asterisks indicate movements which have shown up for the past four years running. #trending

While we’re breaking down the numbers, let’s take a look at workout schemes as well:

workout-schemes

Couplets & Triplets

Why should you expect to see more of the 2-3 movement workout schemes? Think of all of those bigger gyms around the world. They often don’t have the space to run 20-30 athletes through a 5-movement workout… or the time for 15 heats per night. In fact, our WODprep crew is predicting the arrival of a single movement WOD to make its debut in the 2019 Open.

Let’s wrap up with one of my favorite questions: Why do the CrossFit Open?

My answer to you, in short, is why not?

You do CrossFit to challenge yourself, day in and day out. The Open is such a great chance to compare and measure the progress that you’ve made – even if you’ve only been CrossFitting for a few months.

Not only that, ask any CrossFit coach about the Open Magic, and they’ll instantly grin. The number of ‘firsts’ that CrossFit athletes see during the Open – first pull-ups, first double unders, first muscle ups – is astronomical. There’s just something about the electricity of being surrounded by your CrossFit family and getting cheered on while you fight through the workout, and battle through movements that have intimidated you in the past.

To quote the Morning Chalk Up:

“You can measure your ability to meet the unknown and be prepared for the unknowable.”

We hope to see each and every one of you guys show up at the gym for the Open workouts, because you better believe it’s going to be a great time had by all, no matter what Castro throw at us.

And if you’re looking for some great pre-WOD reading and viewing before each programmed workout, come back here for our Open Strategy Guides. Because you can never be too prepared.

What’s New at Paramount

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Get Fit this winter with Paramount30!!! Our brand new 30-Minute Conditioning Class launches 1/3/19. Claim your Free One-Week Trial today.

Here at Paramount we are always striving to make our gym the best if can be for our members. We listen to your feedback, requests and concerns. Following are some new programming options we are implementing to make Paramount an even more awesome gym for our community.

paramount30

Get Fit with Paramount30

We have officially launched the newest program at Paramount—Paramount30—a short, straight-to-the-point conditioning class. No barbells and lots of conditioning! This class is designed to get your heart rate up and keep it up for the ultimate fat burning and cardio push. We use a variety of functional movements combined with endurance-based exercises to give you the best of both worlds in a very effective training model. First class is free—perfect for introducing beginners to the gym

In an effort to cater to more folks, we will be offering this class up to 3 times throughout the day with 10 total offerings throughout the week (growth will allow for more in the future). This class will also include its own membership pricing for those just looking for a quick burn or with limited gym time. Membership to this class will also include access to our two current HIIT Class offerings. The price point will be more affordable for those on a budget.

Paramount30 Class Times

Monday – 830am, 7pm
Tuesday – 7am, 1130am, 7pm
Wednesday – 830am, 7pm
Thursday – 7am, 1130am, 7pm
Friday – 830am, 615pm (HIIT)
Saturday – 9am (HITT)
*this means evening CrossFit Class schedule will change to 5pm/6pm/730pm M-F

Paramount30 Fees

5-Class Pack $60
3x/Week Monthly $75
Unlimited Monthly $100

Please tell your friends, family and co-workers about our new class, just in time to help them with their New Years fitness goals. Share the link for a free one-week trial (for new members only).

—> 1 Week Free Trial <—

New Programming

A recent member survey indicated there is a need for more structured strength work in our CrossFit classes, so starting 12/17, we will be blending the current NCFIT Class programming with our Weightlifting Program. You can expect to see structured strength cycles in a weekly format focusing on several movements each cycle following a progression with a test-out phase at the end. The first cycle we will play around with the days and structure and then, based on feedback, decide how we want to move forward after the first cycle in February.

Tentative Programming Schedule

Monday – Strength + Metcon
Tuesday – Strength + Metcon
Wednesday – Strength Only
Thursday – Metcon Only
Friday – Strength + Metcon
Saturday – Mix Up

24/7 Gym Access

We are still pursuing offering 24/7 gym access with enough interest. We currently have 8 or 9 members committed to paying the extra fee. To gain 24/7 gym access you will need an Unlimited CF or Weightlifting Membership + $25/Month which totals $185/month. This is a great option for those wanting weekend access or day access when we don’t have classes.

Fix Your Loopy Bar Path in the Snatch or Clean

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Having issues with banging the bar or a loopy bar path? Here are some common faults and what you can do to fix them.

Faults

  1. Too much separation between the bar and your legs
  2. Sweeping the bar in with the arms
  3. >Hitching
  4. Staying over the bar too long
  5. Stupid “backflip” technique

How to Fix

  1. Separation: make sure you are pointing the knuckles down, elbows out and keeping the lats engaged at the start. This sets the bar up to stay close. From there if you are still having issues check to see if the butt is raising too fast and the legs are straightening too much which creates a big space. Adjust by moving the knees less and trying to keep the chest tall.
  2. Sweeping with arms: sometimes athletes get “keeping the lats engaged” confused with actually sweeping the bar in and up the leg instead of just keeping it close. This moves the bar higher up your legs so it reaches the hip crease before you have time to get behind it. This leaves you one choice for extension, out and around. Keep your arms loose and allow your body position to move the bar into the hip crease.
  3. Hitching: typically this comes from athletes having too much speed off the ground then having to stop and readjust killing all bar speed and forcing a horizontal extension. Slow the pull off the ground down then accelerate above the knee.
  4. Staying over the bar too long: this comes down to timing, you need to trying adjusting at different positions on your thigh as to where you should adjust to get to the power position. Everyone has different body types so it won’t be the same for everyone. Play around with it until it feels smooth and easy to replicate.
  5. Stupid “backflip” technique: this is caused by ignorance and, unfortunately, comes from coaches who didn’t learn it properly or you just watching too many YouTube videos and not seeking proper coaching to learn the lifts. Regardless, now it’s time to fix this backflip, catapult, kettlebell swing lifting technique. The lifts are best performed with a vertical extension, not horizontal. Vertical is so much more consistent than any horizontal extension will ever be. It may feel weaker at first to some but that’s only because you didn’t learn how to use your legs (quads) properly to produce power. Your first task is to master the high hang (vertical torso) position with a vertical extension. There should be no bending over or pushing the hips back at this position. Shoulders, hips and ankles should be stacked.

While I don’t go through and address everything in detail in this video, I show you what progressions I would use to get more comfortable getting back to the correct power position. The video shows me linking everything together, although in coaching athletes, I would break it up into pieces and only work one piece at a time until the athlete can consistently move through the position with ease and comfort. From there you can go to the next piece or add them together.

As always, if you want to see a topic covered, don’t hesitate to reach out. Share with anyone you think could benefit from these help videos.

I will add part 2 soon with a complete detailed breakdown of drills I would use to further help and athlete fix these issues.