The CrossFit OPEN 2017

STAGE 1: The Open
Five Weeks | Feb. 23 - March 27

17.1: Feb. 23 - 27
17.2: March 2 - 6
17.3: March 9 - 13
17.4: March 16 - 20
17.5: March 23 - 27
Registration for the Open begins Jan. 12, 2017.
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.
Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses. 
At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.

CrossFit T-Town

Pushing your Limits

The physical work in the gym is easy for most. It is the psychological aspects of training that most people struggle with.

CrossFit Open 16.3

Trust the Process

There is definitely a time and place to set specific goals — focus on a number on the scale, a certain weight in a lift, or a time in a workout — but building the foundation with quality movement and proper nutrition is what will allow them to achieve those goals. Initially, just focusing on consistently showing up willing to learn, work hard, and have fun is a win in my book. Trust the process and let the results come naturally.

2016 CrossFit OPEN

CrossFit OPEN 2016

Register for the Open

The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

Real Results!

There really is no secret to becoming FIT! Here are the things I do everyday of my life.

Weightlifting: Lift weights 3 times a week. Focus on then big lifts: Deadlift, Squat, Press, Cleans, Jerks, & Snatches. Focus on the functional and gymnastic accessories: pull-ups, dips, push-ups, muscle-ups, box-jumps, & kettlebell swings.
Conditioning: Sprint, carry, run long distance sometimes, row, swim, yoga, bike, & play sports.
Follow a program and listen to your body: Train it hard almost every time you step foot in the gym. Those with specific goals should follow a legitimate program focused on that specialty. A general Crossfit program can do wonders for 99% of you and also serve as GPP compliment to any sport-focused program.
Make sure you rest: Everyone should have at least one full rest day, some need more. For those that hate being inactive, you can spend time on active recovery: do some yoga, walk, hike, and do other outdoor low-intensity physical activity. Remember that you must take rest at some point.
Eat a clean diet: Lots of quality protein and fat. Tend to stay lower carb consisting of starchy veggies, some fruit, and sweet potatoes. Athletes can use higher carbs as activity level will demand.
Manage lifestyle factors: sleep, stress, & recovery

Learn & Play NEW Sports

Where have we heard this before? (“World Class Fitness in 100 Words”) We all love CrossFit routines, CrossFit workouts, the CrossFit community, and the satisfaction we get from seeing improvements at CrossFit exercises, but we can’t forget about all the other fun and challenging athletic activities that life has to offer. Trying new sports is a great way to put all your hard training to the test! Did you play baseball as a kid? Go to a batting cage and test your new coordination and speed! Do you not have an athletic background but have kids involved in sports? Learn to play their sport! It may embarrass them a little, but they’ll be secretly happy you’re becoming more involved. Whatever it may be, get out there and try something new!

Balance Running with Training

Most people think they only need running to be fast. They think they just need a strong heart and powerful lungs. They never do core exercises, rarely do drills, and avoided the weight room entirely. That's a huge mistake. Being athletically well-rounded and coordinated helps you prevent injuries and run more efficiently, which corresponds to long-term consistent training.

T-Town

CrossFit is hardcore. It is a high-intensity style of working out, and while anyone can do it, it’s not for everyone. At the end of the day, the only workout program you’ll stick to is one that you enjoy. If you don’t enjoy CrossFit, then don’t force yourself to do it. Remember at CrossFit T-Town we believe in moving with purpose. We have different programs for everyone. www.crossfitttown.com

Progressive Overload

Progressive overload is a simple concept, simply meaning that with each successive workout you increase the demands placed on the muscles. You do this by increasing the amount of weight lifted or by increasing the number of reps in the set. You have to convince the body that it NEEDS to build muscle. To do this, you have to continuously push the envelope. Doing 25 push-ups a day for a year is NOT encouraging the body to build muscle. It is instead encouraging the body to condition the muscle it already has in place. To get muscle growth you have to progressively increase resistance.

Running FORM Matters

Most people never worked on their running form in high school and rarely did running drills. That’s a crying shame, since every other sport relies heavily on form training. Swimmers focus on the correct way to swim before anything else. Basketball coaches are always preaching, “Bring that elbow in!” and “Square your hips!” Running is a skill, like any other athletic movement, and needs to be done efficiently if you want to prevent injuries and run fast.

T-Town Yoga Schedule

Monday 6:30pm Mia
Tuesday 9:00am Jahan
Wednesday 6:30pm Mia
Thursday 9:00am Jahan
Saturday 7:00am Jahan
Sunday 12:30pm Chad

Happy 4th of July

Announcing our 4th of July weekend schedule:
* Friday, July 3: WOD at 9 a.m. only
* Saturday, July 4: Poker Run stop at T-Town 9 a.m.-12 p.m. (More info here: https://www.facebook.com/events/437255459789107/)
* Sunday, July 5: CLOSED

SLEEP = Results

The most essential part of recovery is sleep. CrossFit training elicits neuro-endocrine responses, hormonal changes in your body that signal to your body that it needs to adapt. Positive physical adaptations (less fat, stronger muscles) do not happen during our CrossFit training sessions. Rather, they happen while we recover during sleep. The recommended amount of sleep for athletes is 9 hours.

T-Town Yoga

Yoga will compliment your CrossFit workouts and help you move into and out of lifts with greater ease and mobility. Balance of the two is essential for our health as we age and allows us to continue to do functional training in the gym. This also applies to balancing our workout days with our active rest days. It's about finding a meeting point between stretching and strengthening our muscles.

Monday 6:30pm Mia
Tuesday 9:00am Jahan
Wednesday 6:30pm Mia
Thursday 9:00am Jahan
Saturday 7:00am Jahan
Sunday 12:30pm Chad

Come Try out CrossFit T-Town

Crossfit isn’t as frightening as you might think. It’s a great way to become stronger, lose weight, and yes, it can even be fun! The heart-pounding workouts, the community, and amazing results are what keep people coming back for more. You can’t truly know if it’s right for you until you give it a go and see for yourself. www.crossfitttown.com

T-Town Fit Downtown

NEW CLASS: Get ready for T-Town Fit! Join Coach Christy Biby every Tuesday morning at 10 for some great fun! If you're looking for a fast-paced, functional training class and want to skip the heavy weights, T-Town Fit is for you! Find out more at crossfitttown.com.