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15.4…The Recap

Saturday, March 28th, 2015

crossfit-154-open-workout“15.4 is…going to follow this rep scheme.” David Castro takes out a marker and writes on the whiteboard. “(3, 3) (6, 3) (9, 3) (12, 6) (15, 6) (18, 6) (21, 9) (24, 9) (27, 9) etc.”

Well, that’s certainly new. But what are the movements that will be accompanying this rep scheme?

“The first movement is…push-ups.”

What?! Looking out across the CrossFit floor, I saw many confused faces. But, knowing Castro and his flair for drama, something was coming…

“The second movement is…cleans at 85lbs. 15.4 is…wait, wait, wait. We do have a scaled option this year, let’s take advantage of that.”

Oh boy. Here it comes.

“The first movement in 15.4 is really handstand push-ups. The second movement is cleans at 185lbs for the men, 125lbs for the women. As many reps as possible in 8 minutes.”

For the RX division, there weren’t that many cleans, but they were certainly heavy. Many athletes achieved singles while others were looking for a PR on their cleans. The real work was the handstand push-ups. HQ’s new movement standard for handstand push-ups required your feet to pass a line. This was challenging and caused the phrase “no rep” to be used more often than not.

The athletes that did the best broke up their sets and tried to keep moving without reaching failure until the end. If anything, people were more limited by the skill challenge and the weight of the cleans rather than their cardio.

The scaled division was accessible to everybody that was unable to do handstand push-ups. The 10 push press/10 cleans at a medium weight let athletes storm through as fast as possible. Even though the workout was only 8 minutes long, it definitely challenged our cardio as we worked hard to alternate between the two movements.

HUGE SHOUT OUT goes to Jayson N., who achieved his first handstand push-up!!

Shout outs:
Sera got the highest female score in the gym with 107! Can’t forget about Daniel T’s amazing 1 clean. Stephanie R’s first attempt score was 5, but she improved it to 14! Same thing for our teen girl Caitie B. whose 2nd attempt score was significantly higher than her first. Karen L. deserves honorable mention because handstand push-ups are a HUGE mental challenge for her. She worked hard this year and posted a competitive score. Don’t lose faith Karen! Your muscle ups are coming! AND Jeff P. PR’ed his clean!

Other highlights include Mike T. and Margo T. showing GRIT! Chris B. really worked hard on this one. How about Patrick C. was amazing for doing this workout while his 8 year old son screamed at him from the kitchen. Steve V. also posted a HUGE score. AND ROGER USED THE WALL!
The best story is Joe W. When he recorded his score on the games site, he accidentally choose the wrong affiliate and his score was invalid. When we learned of the mistake at 4:40 on Monday, it was a mad dash to the 5 PM deadline. IN a shocking turn of events, after reaching out to crossfit HQ Monday night they decided to allow Joe’s score anyway.
All in all, once again this community showed how united, strong, supportive and FIERCE we are.

15.5 prediction: Thrusters, box jump up and over, and pistols. Yes, I’m sticking with the pistols. Well done everyone!

Why I Fear the Oxidative Cycle

Tuesday, March 24th, 2015

module-4-mcc-sports-nutrition-credit-course-energy-substrates-used-during-exercise-2-638I often joke that I fear the oxidative cycle. (In fact, I want a t-shirt that quotes me.) So, why might I say this? For two main reasons: I’m a terrible endurance athlete, and more importantly, I believe the most effective fitness gains occur in the anaerobic system.

Our bodies have three metabolic pathways that can be broken down into two cardiovascular systems: Aerobic (oxidative pathway) and anaerobic (phosphagen and glycolytic pathways). Each of these energy systems have their own special characteristics. Aerobic training allows athletes to work at lower intensity levels over extended periods of time, decreasing body fat while also increasing cardiovascular endurance and stamina. Many long-distance runners and ultra-endurance athletes fall into this category of training. Aerobic workouts are commonly referred to as “cardio”. Anaerobic training allows us to exert great effort over short durations. During this intense time period, our bodies improve in power, speed, strength, and muscle mass, while also burning fat.

On the surface, it might appear that the 2 cardiovascular systems are the same, but actually, they differ drastically. For example, aerobic activity has a pronounced tendency to decrease anaerobic capacity. Athletes who train this way extensively experience decreases in muscle mass, strength, speed and power. Conversely, anaerobic conditioning promotes power, speed, muscle mass, strength and fat loss. Moreover, when implemented properly, anaerobic conditioning can be used to develop a very high level of aerobic fitness without the muscle wasting effects.

The high intensity is where all the work is done and where if performed correctly, all of the “benefits” are made, while the lower intensity is there to stimulate recovery and have you catch your breath.

As CrossFitters, our ultimate fitness goal is general physical preparedness (GPP). This desired outcome combines power, strength, speed, and muscle mass along with a strong cardiovascular capacity to quickly move large loads over long distances. In order to reach this ultimate goal, we must train the two metabolic pathways that most effectively support the growth of GPP. These pathways, the phosphagen and glycolytic, support sprint and mid-distance activities lasting 10-30 seconds and 30-120 seconds, respectively. Many of us are familiar with some well-known CrossFit benchmarks (think “Murph’) that take most athletes more than 40 minutes to complete and are grueling endurance WODs. However, constantly training these long endurance WODs that target only the oxidative pathway does little to benefit our overall goal of GPP.
Targeting the phosphagen and glycolytic pathways (anaerobic) enables athletes to increase not only power and speed while burning fat, but also overall endurance. So, rather than having our athletes complete “Murph” every week, we primarily target these two pathways with shorter, more intense workouts in order to get the “most bang for our buck” in terms of training time and improved work capacity.

By constantly varying functional movements of the three main fitness activities of CrossFit (gymnastics, weightlifting, metabolic conditioning) and performing these movements at high intensity, we effectively target these pathways and build both our anaerobic AND aerobic capacities – forging better CrossFitters in the process.

If anyone wants an “I fear the oxidative cycle.” t-shirt, let me know.

CrossFit Open 15.3: Rising to Your Challenge

Friday, March 20th, 2015

screenshot-2015-03-14-044921At CrossFit Chicago, Dave Castro addressed the CrossFit nation: “Week 1 was fun. Week 2—not so much. Week 3 is going to be fun…for some of us.” Clearly, Dave was messing with us, as he continued, “Week 3 will have no pull-up bar and no barbell.” What?!! Oh no…There have only been three occasions when neither a barbell or pull-up bar was used in an Open workout — 13.3, which was a repeat of 12.4, and 12.1. Castro continued, “15.3 is a triplet. The final movement in this tripartite workout is double-unders. The second movement is wall ball. And the first movement is muscle-ups.” There you have it — for the first time in Open history, a workout began on the rings.

15.3 was a game-changer. It eradicated some fierce competition and officially promoted the muscle-up from a luxury move to a necessity. What an exciting workout! Many athletes had great success in achieving their first muscle-ups, while others had to see their goals for the Open drastically altered.

Before the highlights, I’d like to acknowledge how impressive and fierce every single one of the athletes in our community is. Everyone rose to this challenge in an extraordinary way. Some didn’t get a muscle-up, but they didn’t give up until they had no choice. Outstanding.

An extraordinary shout out to Dana H., who achieved 1,000+ reps in the scaled division! All of her wall balls were unbroken and she didn’t stop! Amazing.

Many congratulations to those who reached the First Muscle-Up Club! (I’m pretty sure this is the longest list among Bay Area CrossFit affiliates.): Cody B., Dave W., Lori E., Mikaela V. and Jeff P.

Others who gained significant proficiency:
Daniel “If I can get one, I’m getting 7″ Tyreus - His first attempt score was 6. His final attempt score? 65!
Jason R. made it to his 2nd round of muscle-ups.
Mark R. gutted through 7 muscle-ups when previously he could only do 1.

Our Masters men continue to thrive and rise on the leaderboard! Rich L., Martin H., Michael S., and Mark A. have continued to solidify their places toward the Master’s qualifier. Sera again shined in this workout with an adorable father/daughter rivalry, culminating in each of them repeatedly accomplishing one more rep than the other. Bo’s first round of muscle-ups was practically straight armed, and his first round of 100 double unders was unbroken! Amanda destroyed 15.3, positioning her even closer to the coveted regionals spot.

More highlights included: Michael V. not needing a modification for this workout; Narendra R. got a full round; Wesley B. performed strong muscle-ups but got stuck on the double unders, and our dear Russ B. has now logged 3 Open workouts in a row!  Style points go to Steve V, I thin he’s riding a bicycle while doing a muscle ups!

While this Open workout certainly had it’s ups and downs, we once again came together as a community, celebrating our accomplishments and encouraging each other through the struggles. The cheers were enthusiastic and the camaraderie was palpable. Well done.

What will 15.4 bring? I think…pistols, burpees and box jumps up and over.

Injuries are not the enemy…they are our challenge

Tuesday, March 17th, 2015

another-injury-whyRecently, while coaching on the CrossFit floor, an athlete suggested creating a blog post titled “Injury Is the Enemy” with the focus teaching that it isn’t worth getting injured for that extra weight or additional repetition. Although he’s absolutely correct about it not being worth it, referring to injury as the enemy caused me to ponder the subject. The more I thought about this, I realized that injuries are NOT our enemy, rather they are our challenge. Injuries are not only our challenge to avoid, but our challenge to overcome. This post, Part 1, will focus on the challenge to avoid injury. Part 2 will focus on the challenge of overcoming our injuries.

Cave community, I throw down this challenge! I challenge you to daily remember these 5 tips, both in and out of the gym, to avoid the “enemy” known as injury:

1. Intensity (not INSANITY) in a WOD.
You’ve heard this before… now its time to take it seriously! Stop throwing insane weights around before you are ready! Think about your longevity not only as an athlete, but for your overall fitness. It is extremely important for you to learn how to recognize when to say when and seek out your coach for assistance. We love to help (its our job!), and we can assist you by substituting another movement that can achieve the same stimulus of the intense and effective workout you desire, all while keeping you safe.

We know you signed the waiver, but as your coaches, we are responsible for your safety and we need to be sure you can move weight correctly over the course of an entire workout; or have the baseline strength to do the movements to proper standards. Make no mistake, WE WILL STOP YOU! If you are in danger of hurting yourself, it is our job to make sure that you don’t strain or tear your labrum, or herniate a disk, or something even worse. I’ve seen it.
As an athlete, know when to say when. It is a challenge to do so, but imperative as well.

2. Warm Up
What you do directly before beginning your workout can have a big impact on what you are able to accomplish during your workout. I know we all run late sometimes, choosing to skip the class warm up exercises. However, it’s important to remember that warm up exercises prepare the body to move quickly and efficiently, while giving a valuable boost to your performance and help keep you injury free.

Warm up exercises should (and in our case do) include static (non-moving) and dynamic (moving at lower intensity) exercises, preparing your body for the higher intensity movements that make up the main part of our workouts. Static stretching exercises (holding a single position) are used to simply elongate a particular muscle or group of muscles. These stretches help ensure your movements go through the full range of motion for the upcoming workout. Dynamic mobility exercises and drills help stimulate your nervous system, muscles, tendons and joints in a very dynamic manner.

3. Anti-Inflammatory Foods
I could go on for years about this, but I’ll get straight to the point. Processed food and drink contain substances that inflame our tissues, which slows the process of healing those microscopic muscle tears created during our intense workouts. Consuming food items with anti-inflammatory properties promotes faster recovery from hard workouts! Try including these 10 foods in your diet to help reduce inflammation and help your body heal faster.

1. Dark, leafy greens are packed with flavonoids, which may reduce inflammation. Good sources include spinach and kale, while soybeans, berries and tea are helpful as well.
2. Pineapple contains the enzyme bromelain, which can help treat muscle injuries like sprains and strains. Add pineapple to a smoothie or salad.
3. Flaxseed is packed with omega-3 fatty acids, which can help reduce inflammation. Grind up flaxseed to release the oils, then add a spoonful to your salad, oatmeal, or yogurt.
4. Carrots are rich in carotenoids, a group of phytochemicals that help protect cells from free radicals, boost immunity, and help regulate inflammation. Other carotenoid rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.
5. Cinnamon not only reduces inflammation, but also fights bacteria, assists with blood sugar control, and enhances brain function.
6. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, and increase immunity. Steep a couple of slices of ginger in hot water for ginger tea.
7. Onions can be used as a base for soups, sauces, and stir-fries. Similar foods with anti-inflammatory benefits include garlic, leeks, and chives.
8. Tart cherries are one of the richest known sources of antioxidants, while also being anti-inflammatory powerhouses. Research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise induced joint and muscle pain, and improve inflammatory markers. Drink a glass of tart cherry juice or combine dried tart cherries with nuts for a snack.
9. Walnuts are loaded with anti-inflammatory omega-3 fatty acids. Top a salad with a handful of walnuts or eat raw walnuts as a snack.
10. Turmeric, a mustard yellow spice from Asia, gets its coloring from a compound called curcumin. Research shows that curcumin can improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week.

4. Mobilize
Do I really need to say more? Our very own Stephanie R. provides us with daily WOD recovery yoga poses that make all the difference in injury prevention. Please don’t rush out after your workout…take the time to allow your body to recover. Grab a lacrosse ball and roll around on a sore spot; grab a band or a foam roller. We provide you these programs and make available these tools in the gym to keep you safe. We’re not looking to make life more difficult for Russ by cluttering the floor.

5. Take a Rest Day, or 2
Resting allows your body time to physiologically repair itself from the pounding you give it on a daily basis. Rest days make you stronger by allowing your body to repair the microscopic tears in your muscles and by replenishing glycogen stores. This process then improves your performance when you are in the gym, helping you feel stronger and fitter. Taking a rest day is NOT defined by sitting on the couch and doing nothing. Check out my previous post about active recovery which describes what you should do on your rest day(s).

There you have it! I challenge each of you to utilize these 5 tips to help you stay injury free.
Stay tuned for Part 2!

15.2 The Recap.

Tuesday, March 10th, 2015

Since its second year in 2012, the CrossFit Open has included a repeat workout. These reappearances give us a chance to see how much progress we’ve made throughout the year. This year’s repeat was last year’s 14.2, an unforgiving couplet of overhead squats and chest-to-bar pull-ups. A few people were discouraged when the workout was announced. Common questions we heard on the floor included: “I can’t get into a full-depth overhead squat.” “The scaled option is still a regular pull-up?!” Despite the uncertainty, our members showed up and gave their all and many were pleasantly surprised with the results.

There are about 20 (give or take) athletes, who competed last year and had the opportunity to see if they had made any improvements over last year. In an overwhelming number, most of you absolutely killed your previous year’s rep count. This is a great testament to the strength, development, hard work, and dedication to the programing. You do not get stronger without doing the work. We had a large number of you, who did the workout for the first time, both RX and scaled, all of whom had great results. I was very proud of all of you once again, for coming together as the CrossFit Marin community rooting each other on and putting up some impressive numbers. We even had great numbers posted by our Teen division!
To Rich Lefurgy, who came in first in his age group in our region, 21st in the world!
Another highlight of the week was watching Sera crush another workout again, she is putting up huge numbers. Michael V’s reverse grip overhead squat were the perfect adaptation for him, and Mark R. even doing an overhead squat at all is exciting. Daniel T nearly TRIPLED his score from last year, Stephanie R performed her first chest to bar pull up and Heather R did her first pull up! More highlights included Narendra’s excitement for scoring higher than Roger, Margo T’s incredible performance and, Joe W tackling chest to bar pull ups. And how about Russ logging 2 open workouts in Row?? Well done everyone.

A true example of not only mental strength, but also fantastic athletic performance, came from our Athletic Director Amanda. She injured her neck a few days prior, and after several days of mobility, chiropractic and soft tissue care and a little luck, she was able to perform this workout and even eked out 3 reps more than last year. Well Done Amanda.

15.3 is just around the corner, I feel wall balls and double unders coming! Don’t forget our Mid-Open Recovery Party on Friday, March 13, starting at 7 PM. Check out our leaderboard!


Thursday, March 5th, 2015

The 2015 CrossFit Open kicked off at Copperhead, Massachusetts last Thursday evening (2/26/14) with the live announcement show. About a half dozen Cave members huddled anxiously around the flat screen to see what was in store for 15.1.

This year, CrossFit Director of Training, Dave Castro, decided to throw us a curveball right out of the gate. In previous years, competitors had asked for heavy barbells in the open. This year, we got ‘em in the form of 15.1A; a one-rep max clean and jerk! On top of that, for the first time ever, an Open workout will consist of two different scored events. 15.1, affectionately renamed the “grip reaper,” consisted of 9 minutes of 15 toes to bar, 10 deadlifts, and 5 snatches followed immediately by 15.1A—6 minutes to establish a 1 RM clean and jerk.

As soon as David Castro announced the first Open workout, our Mark Anderson was the first of 53 registered CrossFit Marin athletes to take it on. He kicked us off with a memorable performance, and we quickly learned this workout was all about grip strength. Mark set a great pace with 160 reps on 15.1 and a 199 lb clean and jerk on 15.1A. What an amazing athlete!

HUGE shoutout to our coach and athlete Seraphina Schinner, who KILLED this workout! She got the most reps of anyone in the gym on 15.1 at 197—an amazing performance that was exciting to watch—and a huge clean and jerk on 15.1A of 155 lbs!

Amanda’s performance was spectacular and has landed her in the top 60 of Norcal, keeping the regionals dream alive and in her sights.

There were so many highlights this weekend. Every athlete truly gave it his or her best. There were PRs and firsts all weekend. Cody Bartrug never snatched 75 lbs before but went for it and scored a total of 53 reps! Gotta love Michael Schinner catching the clean on his knees, Daniel T’s ability to high pull and strict press his lift, Dave Whaley’s being 1 kg shy of his 1RM max, Michael Tatum’s INSANE clean and jerk, and Rich Lefurgy punching out his jerk a nano second before time was called. It all exhilarated us and ignited our community further.

15.1 brought us a ton of toes-to-bar (which was to be expected) and a one-rep max clean and jerk (which was not expected). Our members counted, cheered, and high-fived each other into numerous new PRs. All in all, it was a great first week, and we’re anxious and excited to see what’s in store for the rest of the Open. Check out our leaderboard!

Active Recovery: Low intensity exercise may be better than complete rest after competition

Saturday, February 28th, 2015

Active recovery refers to engaging in low-intensity exercise after workouts.  There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following a competition or other intense workout.  A recent study published in medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest.  After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout. A later study, also published in ACSM found active recovery encouraged lactic acid removal and and helped speed recovery.

So what does this mean?  There is evidence suggesting that active recovery consisting of that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity  active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery.  In other words, after your next athletic competition or a even hard workout,  instead of a full rest day think a about trying active recovery day instead.

Good examples of active recovery:

  1. Yoga – mobility work can be a form of active recovery that can be done every day. Typically each joint in the body is taken through a safe range of motion. Yoga is a great example of mobility work that some people use as active recovery.
  2. Swimming – particularly low stress due to the weightlessness. You can have a great swimming workout engaging the muscular and cardiovascular system without added pressure on your joints. This should be at 30% of max effort.
  3. Self -Myofascial release (SMR) – Foam rolling is one form of SMR: the objective is to use implements such as foam rollers, lacrosse balls, and other specialty items (the stick) etc. in an effort to “massage your muscles.”  Foam rolling has allowed thousands of athletes to train at high levels and avoid stiffness that comes with heavy training. Try passing over all major muscle groups with a foam roller. Aim for 30 seconds on each large muscle group, avoiding joints and bony areas. Focus a little extra time on problem areas and pin point troublesome areas by using a lacrosse ball. Monitor your pressure; remember, the goal is to feel better after foam rolling.
  4. Walking – a great thing to do for active recovery. Not only can it  help promote the removal of lactic acid, but also being outside can increase your feelings of well-being. A brisk pace for 30 minutes should do the trick.

The Open starts this week!

Saturday, February 21st, 2015

reebok_crossfit_openMID-OPEN RECOVERY PARTY!
Save the date, Friday March 13th at 7 PM. CrossFit Marin will have a mid-open recovery party. More details to come, but this will be an evening focused on helping our athletes recover from the open and getting ready for the remaining two workouts. Stephanie Ring, in addition to other great vendors helping you recover, will coach a short recovery yoga class.
If you missed the first email explaining what the open is and how it works, check it out here.

Order T-shirts and Tanks!
We’ve got great t-shirts and tanks this year. If you want to order one, the cost is $28. Please email with your size and style preference.

Still not signed up for the Open?

1. Get out of your comfort zone! CrossFit is all about being comfortable with the uncomfortable. We learn to push our bodies to their absolute limits and then come back the next day with smiles on our faces, ready for more.

2. You will be here for a gym workout anyway, so why not see where you stack up? Every Friday throughout the Open, we will program its workout as the regular gym workout. As long as you’re doing it, why not submit your score online and see how you do compared to thousands of other people your age all over the world?

3. Build and support our community!

4. You can enter thinking that no matter what you do, someone else is always going to do better. But you will set PRs. You should compete because you’ll realize you are way better than you think you are.

5. You can participate the whole way through, and it’s fun! You should compete because it’s a commitment. You will train harder, you will eat better, and you will connect with your coaches and community in ways you never thought possible. You should compete because you can.

So, what are you waiting for? Sign up here!

Question?  Comments? Feedback? We’d love to hear it.
Email me at!

3 metabolic pathways

Wednesday, February 18th, 2015

energy-systemsI was chatting w/ an athlete on the crossfit floor yesterday and casually mentioned which metabolic pathway today’s WOD was targeting.  Rightfully, she looked at me as if I had 3 heads and then I realized I was time for a little science lesson.

There are 3 metabolic pathways that provide energy for all human action. There is the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The phosphagen pathway provides fuel for the highest powered activities, those that last less than 10 seconds.  An example would be performing a power clean.  The glycolytic pathway takes over for moderate-powered activities, those that last up to around 2 minutes.  Think 400 meter sprint.  Finally, the oxidative (aerobic) pathway is used for activities that last longer than a few minutes.   Running a mile would greatly utilize this pathway.

CrossFit training combines and develops all 3 metabolic pathways.   A common fault in training is to focus your efforts on just 1 or 2 of these metabolic pathways.   This is usually due to personal preference or comfort level, but by doing so your fitness is greatly diminished.

So there you have it, CrossFit’s 3 Standards of Fitness, as outlined in the Article “What is Fitness?” by Greg Glassman.  If you are currently doing CrossFit , congratulations, you are getting more fit by the day.  If you are NOT think about how your fitness level would benefit greatly from adjusting your training and/or activities to be in line with these standards.

2015 CrossFit Open, Everything you need to know!

Friday, February 13th, 2015

reebok_crossfit_openWhat is the Open?

The Open is a party we all get to crash! For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and the Games, where the best of the best throw down in order to be named the fittest on earth!

During the Open, thousands of people from all over the world complete workouts in their own gyms and then submit their scores online. From those scores, the top males, females, and teams from each region will go on to Regionals; then, the top athletes from Regionals go on to the CrossFit Games in California. Sign up here!

How does it work?

Athletes will  perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You can make as many attempts at the Open workout as you please. Your only limit is time. You have four days—ninety-six hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5:00 p.m. PT, and scores are due the following Monday at 5:00 p.m. PT.

Crossfit HQ releases one workout a week starting Feb 26, seen here. Once the workout is released, The Cave will get to work sending out pointers and tips so you can be on top of your game. On Fridays, we’ll all do the workout together! The Open workout will be Friday’s WOD for all. Participants can then input their scores online by the following Monday.

Full Schedule:

15.1: Feb. 26-March 2

15.2: March 5-9

15.3: March 12-16

15.4: March 19-23

15.5: March 26-30

Who can participate in the Open?

Everyone! All Open competitors will be ranked both worldwide and by region. A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

What are the divisions:

Rx: As prescribed means that we completed the workout as written, with no scaling or modifications, with full range of motion

Scaled: Athletes who scale a workout are not be eligible for regionals and the Masters Qualifier. Since team scores are calculated based on total reps and total time for the best six scores from the team, scaled workouts will not count toward the team division.

Teen: All athletes between 14 and 17 will automatically be entered into the teenage division. Teens who want to be in the running for Regionals—as a team or individual competitor—must change their division by emailing before the end of score submissions for Open Workout 15.1.


New this year to the Open: The top 20 men, 20 women, and 15 team athletes in the NorCal  region will face the same number of top athletes from the SoCal region in the new format. Regionals will take place over three days, and the top five men, five women, and five teams at the end of the weekend will qualify for the CrossFit Games.

The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 Masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5:00 p.m. PT on Thursday, April 23, and the competitors will have until 5:00 p.m. PT on Monday, April 27, to submit their scores. The top twenty athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFit Games.

The Games: The Regional competitions will be held over three weekends in May. The seventeen regions in the Open will feed into eight Regional competitions.

Yeah! I’m in. How do I sign up?

Easy. Just go to to this link. Be sure to choose CrossFit Marin/The Cave as your affiliate during registration. (Once you sign up, you will be registered on The Cave Team.)

Now what?

Work your weakness, perfect your strengths, and get ready—it’s gonna be a wild ride!

“I’m not sure, if I’m ready!”

You are ready, and you will be so happy you did this. Ask any of our members who have participated in years past. Our community is pretty special, and when the Open comes around, there seems to be a change in the atmosphere around the gym. Everyone starts working harder, motivating more, and banding together at each weekly workout to cheer on and support those competing. You have to see it to truly appreciate these events.

What are you waiting for? Sign up here!