Question of the Week: It’s Open Gym What Should I Do? Part 2

Today’s piece is part 2 of last weeks Question of the Week… What to do during open gym? We discussed the importance of mastering and improving the basics (9 foundational movements) this week we’ll move on to using the Athletic Skill Level Chart created by Dave Werner of CrossFit Seattle.

To recap here’s where we started last week.

You can probably find yourself in one of the four following categories when it comes to open gym time.

1. AHHH this is too much freedom I don’t know what to do!!! I’m not going!

2. Hmm… I’ll do what everyone else is doing.

3. There’s so many things to work on what should I do!?!?!?

4. I have a game plan and I’m sticking to it.

If you’re in one of those first three this article is for you! Lets start with the basics to help you first establish what is going to be the productive use of your time. We’re going to assume that we all have the same goal here, to improve our fitness. There are 3 methods in which we will highlight our efforts.

1. Technique, Consistency then Intensity of the 9 Foundational Movements.

2. Following the Skill Level Chart (Today’s Topic)

3. Using and Analyzing Benchmark workouts to define your programming.

 

The Skill Level Chart breaks down into 6 different categories and different movement tests to evaluate your skill level at each. The six categories are:

1. Hips: flexing, extending and explosiveness

2. Push: mid range, overhead and below the shoulder

3. Pull: Gripping, pulling from below the shoulder and pulling from above the shoulder.

4. Core: low resistance and stability, flexing and static

5. Work: kettlebells, low skill movements and rowing

6. Speed: running, rowing and olympic lifting

 

If you haven’t yet worked through the basics you should definitely start there before moving onto this stage. Once you have, you should first start by working through this list to find where you fall in each category. This will be a time consuming effort(multiple sessions). Work through all of the level one tests first. If you pass the test for level one in a particular category then try the level two test and so on. This process may consume 35 sessions. In reality however you will be able to complete multiple tests in one session.

 

Filling in this chart is how we will determine how your open gym time will best be spent. Once your chart is filled in we’re looking for the category from above that is the most lacking (hips, pull, push etc). Whichever category is the weakest will now become your focus until it is no longer your weakest category. We’ll assume that your other programming throughout the week is well rounded and that over time all the other categories will be worked regularly and we will spend 1-3 hours a week on our weakest category! We’ll outline some programs you will want to try in coming weeks. Until then get to work on finding where all your skill levels fall!

 

Brian