OMG, shoes

There is one unending discussion among CrossFitters...
...well, there are a few, but what I am talking about at the moment are SHOES!
We love our shoes.  We look high and low for the perfect pair of shoes that will perform well for the highest box jump or the need for 'heels down' in a good overhead squat.

Brand loyalty is fleeting because companies are always coming up with new shoes to lure us CrossFitters out of our current brand and into theirs'.  For tough mofos, we are kind of weak in that department!
 
Personally, I wish I could go barefoot all the time.  That's not reasonable in the winters in Maine or on the streets for running (although I have been known to run the 400m warm up barefoot).  It's also a little difficult to be shoeless for box jumps, double unders, and rowing.  Consequently, I had to really search for the perfect shoe for my 'duck feet'.  I have a pair that are wide enough to accommodate my quackers, no rise on the sole to simulate being barefoot, and because of both those features, they are as close to the feeling of being barefoot as I have found.  Thank you, NB Minimus, with the Vibram sole...or is that soul. ;)  That said, I doubt I am forever done poking around the pages of "shoes for the CrossFitter" because it's just kind of what we all do.  We all like to think we are finding that edge that will help us go faster, jump higher, be steadier on a lift. 

I hate to admit that the shoes really can do that.  I am well aware that if we think they give us an edge, then of course they do!  So, if I have to partake in the shoe world for CrossFit, then let me say to CrossFit:
I want to put on my my my my my
Boogie shoes, just to boogie with you....
http://youtu.be/862MFJarXEw

muscle memory

The past three or four months have been very inconsistent with my training, the programming I have been following and even where I have been training.

Happily, that has all begun to settle down. 

I am finally beginning to retest my 1 rep maxes (1rm) on my lifts at CrossFit 321 and I'm  enjoying it!  Strength work is kind of my thing.  Although I'm sure some of it is just genetics, I really like to believe that some of this stems from years of carrying babies on my back, and sometimes my back and belly (both inside and in the Geri-Pac) at the same time.  Having four daughters all close in age, that was pretty common.  My muscle memory established from those years does a happy dance every time I touch a barbell!  As is known, our bodies respond well to muscle memory, hence the necessary technique/skills work in CrossFit.

This week I retested my bench press (my favorite lift) and hit a 13# pr (personal record) for a 1rm, 135#.  Then I worked on some sets of back squats and while I didn't find my 1rm for that...yet...I know it's higher than my last at 1rm 175#.  What I realized afterward is that I can STILL carry my daughters around on my back. HOW COOL IS THAT???  Shoot, I can even carry them while they are carrying a pile of books too! :)

Don't ever underestimate the power of muscle memory, no matter how you come to it.  It's pretty fantastic to know that you don't have to settle for getting weaker as you age.  In fact, you can rely on your body to help you rediscover your strength! 

miss close



winter golf :)

 Today I took my dog and my 7 iron to the golf course.  I kind of love playing around with my 7 iron in the midst of an unlikely playing surface.  I got to use my florescent pink ball and had grass patches to chip toward, with a few ice hazards to overcome.  Pretty awesome to be messing around on the course in late January!

This is the course on which I learned to play golf.

In August of '09 I learned under the guidance of a wonderful golf pro, Chad.  He was patient and funny, utilized some great teaching tools, and loved golf.

I didn't tell my husband just in case I didn't like golf.  But I did...big time.  Chad's enthusiasm helped, I'm sure.  My husband was surprised and thrilled!  No, really, he was! :)

One concept Chad always repeated was that when getting near the green, of course you want to aim for the cup, but it's fine if you *miss close*.  You see, if you miss close then your chances of overall success on the greens were really good.  Your opportunity for putting into the cup when you are close is, of course, much better because you have less ground to cover to get there.

I loved this concept...still do.  For me, it is the same concept as not stressing over every detail en route to an end.  Being unhappy with anything but perfection is a road block to everything.  Oh sure, sometimes you score that hole in one.  But more often than not, if you miss close, it's going to be close enough.  Try.  Try hard to hit that cup, but be happy with the ability to miss close and still succeed.




winter golf, and oh that pink!!



ice hazard





food for two

I live with a wonderful man, Laurence.  I must think so because I have been married to him for 30 years!  Among other things, he is completely supportive of my CrossFit lifestyle.  Whether he came to this by choice or surrender, he's never let me know anything other than it's all good.  He's pretty smart! ;) 

One area he 'participates' in with me is our food choices.  Simply put, this basically means no grains and only the occasional sugary item.  After a year, he's now 100% "on board"...'course, he doesn't cook so it's my way or hunger pangs.  Again I say, he's pretty smart! ;)

Because this lifestyle was not Laurence's choice, despite how much I believe in it I didn't think it would be fair to him to force a drastic change down his throat, so to speak.  I began by eliminating all grains at dinner, then breakfast, then lunch.  I would say on a weekly basis, he eats fairly consistently at about a 75%-25% 'clean food' percentage.  I believe I am closer to 90%-10%.  The differences are in little areas.  For instance, he still enjoys a bowl of cereal now and then, which is fine with me, especially when I just don't feel like cooking him breakfast.  Or on the occasional day I don't make his lunch, he goes to a local diner and buys lunch.  It's homemade casseroles of some sort and hey, who can't appreciate that!  But the cool thing to see is that he really understands the health benefits in eating the way we do, to the point where, for example, he'll choose the casserole at the diner that has the closest ingredients list to what I would use.  One huge verification of this is that he had his blood work done recently and his ratios for his cholesterol levels came back in the AWESOME range. Laurence always had high cholesterol ratios before and was even on a statin for a little while.  Obviously pleased with this new set of numbers, his doc said to keep eating as he has been and keep exercising.  (He may not come to CrossFit classes with me, but he has greatly increased his activity level through various ways...longer evening walks with the dog, trail-maintenance work with a local group, longer bike rides in the better weather, etc.)  I wonder what his doc would have said if Laurence let him know how many eggs he eats each week? 

There are so many ways to satisfy both of us, even if it does mean I cook two different meals sometimes.  The biggest thing is that, because I don't want Laurence to feel deprived of some of his favorites, I have found a good no-grain flat bread recipe that I use to make sandwiches for him. (see recipe at end)  I also make no-grain pancakes for him a couple times a week.  He had these this morning, with some of our own high-bush blueberries frozen from last summer.   

**pancakes: 1 banana//1 Tbsp almond butter//1 egg//1/8-1/4 C almond flour or almond meal : mix all : makes three

I can't eat these as often as he does mainly because I am trying to keep the pudge off, especially for upcoming competitions.  Just because we don't eat grains or lots of sugary things doesn't mean it's all low-cal!

After I got back from my WOD at the box this morning, I made a favorite breakfast of mine, 2 eggs with sauteed tomatoes and spinach.  Very basic, but warm and deelish. 

Bottom line is that with all the recipes that can be found on the internet for no-grain meals (Paleo or Primal), it's pretty easy to make meals that satisfy the taste buds of multiple people in a house.  I rarely cook different meals, but in the end, if I feel a need to now and then for this wonderful man I live with, then it's all good.  I'm pretty smart! ;) 

no-grain flat bread:

4-5 Tbsp oil of choice (i like sesame oil)

1 tsp honey

3 eggs

1 C almond flour (or combo of a.flour and a.meal)

1/4 C arrowroot

1/2 tsp salt

herbs to taste (i use dill and parsley)

Combine all and pour onto greased cookie sheet.

Spread out...it will look very thin.

Bake @ 325 approx. 15 mins.

Cut into desired sizes and loosen from sheet.

Let cool and bag up. Store in fridge.

(*This is not mine but I can't remember where I found it.)

the gray area

Yeah, that's right, I hung out in the gray area yesterday, aka the Northeast Masters Tournament.  I got to meet some wonderful people, enjoy four WODs...yes, I said 'enjoy'..., and was inspired by many incredible Masters CrossFitters.  It felt great to be a part of the day.  One of the coaches from a box that was well represented at the comp wrote a couple of blogs that sums up what yesterday was all about.  Even though they were both related to his box members, I couldn't say it better so enjoy: Heart and Never Too Old
http://www.crossfitrelentless.com/

what are your zones?

Now and then my husband, Laurence, says something that is so insightful my first reaction is to be impressed and then I just want to smack the backside of his head for being so smart!  I resist the latter but reserve the right to do it....

One such comment was made after he read the last part of my recent blog, the part on how I was looking forward to getting back to regular days at the box, regular workouts, a regular schedule.  He quietly said, "You like your comfort zone."  Comfort zone??  Me??  Why, I'm out there, baby!  I'm bobbing and weaving!  I'm.....oh crap, he's right.  CrossFit is a comfort zone.  

post WOD, still smiling



I don't suppose most people would peek inside a CrossFit box and guess that we look forward to walking into it, to feeling tired after just the warm-up, to becoming intimate with a barbell, to sweating and scrunching up our faces in that "I WILL BEAT YOU DOWN, METCON" way that we do, to discussing the minutia of what could have worked better, to the pull of our worlds outside the CrossFit box that has us walking out of it.  To most, that is not the face of your common comfort zone.  That's why we want to share it.  It's fun to share uncommon joys. 

family





I feel lucky because I know I have a few different comfort zones to go to...family, friends, CF, my sewing room, the park...some are long term, some are short-lived.  I'm staying open to more, for when you take action to do something new, there's that moment when you are living without a net and it's quite exhilarating.  Then, if that something feels good and beneficial in your soul, even though it may be challenging, it becomes another comfort zone for you to duck into as you weave your way through your day, your life. 

the park

I may not want to be as 'net-less' for as long as someone

else might be able to tolerate, but I have learned

to appreciate the exhilaration on the way to

discovering a new comfort zone. 













a light week

I was going to head to the box this morning to do a WOD I really like, Fight Gone Bad.  http://youtu.be/DC19O4cgvp4
Problem is, I have a competition on Saturday and being a little tight in the hammies, I decided that FGB might not be such a great idea as it's pretty heavy on the legs...well, all over, but the legs part got me to back off.  The WODs for the comp this weekend are pretty heavy on the legs too.

This comp is exciting for me because unlike others I have done, it is a Masters comp.  I'll be meeting and WODding with my peers.  Now, I LOVE going up against all the youngun's, but it'll be a good change to possibly have my ass handed to me by a woman who might be older than me instead of younger than me.  Follow?? ;)

I ended up doing lots of mobility and foam rolling on my hamstrings today, and got some power clean and deadlift practice in today in anticipation of this weekend.  That will pretty much be the rest of the week for me...movement, but scaled toward the lighter side.

I will admit that as much as I'm really looking forward to this weekend's competition, I'm equally looking forward to getting back to a more regular schedule, one in which I can just go to my box and do the regular programming designed by a trusted coach.  Holding off on a WOD that's of interest to me, be it a CrossFit 'regular' or one the coach has designed is hard to do.  Plus, getting back to the regular program translates to waaay less thinking needed on my part!  I welcome that. :)

levels

Yesterday I had the pleasure of going to cheer for fellow CrossFitters at a competition.  I also had the pleasure of spending the day cheering with two other fellow CrossFitters who were not competing.  Add the ebb and flow of people I haven't seen in a while and the athleticism and heart of those competing and a memorable day evolved. 

With the business arrangement that began last year between Reebok and CrossFit, combined with the growing anticipation for the CrossFit Open in just a few weeks, there have been a variety of interesting conversations regarding what might become of CrossFit.  For me, it's created many a schizophrenic moment.  On the one hand, I find I can get excited by the glitzy commercial Reebok has created, as well as the multitude of Facebook entries surrounding the upcoming competitions.  I can see an endless stream of the elite CrossFitters who inspire me.  On the other hand, while I love the competition, I also know that there are many levels to CrossFit that I hope won't be overlooked as Reebok gets more and more entrenched into the CrossFit world, bringing with it its corporate attitude.  I hope it is just a needless concern, and that if it occurs, there will still be time to pull the plug on the Reebok glitz.

I would never want to see smaller competitions like the one from this weekend become extinct.  There were a wide variety of competitors with a wide variety of skill levels, which is typical in most comps.  The heart and effort that EVERYONE puts into the comp is so energizing.  It encompasses physical and mental challenges.  I never tire of watching how hard everyone works, how utterly spent they get, and then in an instant a huge smile and happy chatter starts flowing again.  There is a need to talk about the WOD that they just finished and congratulate each other, not only from their own box (CrossFit's term for 'gym'), but from all the other individuals/teams from the other boxes competing.   

That is CrossFit.

People compete because it's fun...not for money or awards or swag, it's just a fun challenge.  You don't realize that until you've completed your first comp.  They are hard, but fun.  Oh, and they are incredibly fun! :)  You get to meet so many new people that the community gets smaller and smaller the bigger circle you travel.  You know how that is..."six degrees of separation"...we are all a pretty intertwined group of people.  You find that out quickly. 

Which brings me to another level of CrossFit, that being for those who don't want to compete but want to get an equal amount of joy in being as fit as they've ever felt.  They can fully appreciate, and are appreciated by those who do like to compete by being great cheerleaders or judges or event volunteers at these comps. Every level of CrossFit is supported by every other level.  It's really a pretty basic structure.  I hope that never gets lost as CrossFit grows.

 

not as planned...

I headed to CrossFit 321 today with a plan. 
I walked through their doors with a plan.
I began to execute my plan.
That lasted about 10 mins...through my warm up. :)

Then my plan got sidetracked by some catching up with a couple people I hadn't seen in a while...instead of over coffee it was over more mobility. Oh, how CrossFit of us! ;)

That turned into chatter about skills needing work.

That became my whole plan instead of just part of the plan. 

CrossFit...always unpredictable! 

It is really fun to focus on the skills that I don't have the equipment for at home. 

That meant using the proper pullup (plu) bars at the gym:

**regular grip plu work//mixed grip plu work//toes to bar (T2B) work

That meant utilizing the big wall for handstand pushups (hspu):
**5 legit hspus using two abmats underhead//trying a couple with just one abmat :)//doing a couple of kipping hspus with two abmats underhead

(I'm trying to figure out where in my house I can practice hspus...they are such a rewarding challenge now that I don't mind being upside down!)

That meant a (short) treadmill run 'cuz I promised myself I would start running more regularly, but for me, that will always mean inside when it's too cold and/or icy!  I guess that makes me a fair-weather runner in every sense of the word!! :)

I still ended my hour with a row, but because of time, the 2K was reduced to a 500m all-out.  (1:51...not a pr, but not bad)

All in all, a very productive day that I would never discount, even though it was not what I had planned.

                                                                                                                                                           

connections

Snow quiets my world.  In most cases, when slick roads are forecasted I keep my car keys in the basket and stay home.  Yesterday was that day.  I did some mobility and some skill work with a light barbell.  I can always benefit from overhead squat (ohs) practice. :l  I also shoveled, played with the dog and even combined the two by shoveling a backyard maze for the dog :)  We lost power yesterday too, so my world was further quieted by a loss of technology for a few hours.  It was a wonderful day.  I enjoy 'alone' time.

I couldn't do it all the time though.  When I woke up this morning, my first thought was about heading to the gym, less for the workout and more to have a few laughs with the wonderful, eclectic group of people who make up a CrossFit gym.  While I miss seeing the people I worked out with regularly at my old gym, I have met equally wonderful people at my new gym.  These people ~~a variety of gender, age, ability, occupation, backgrounds~~ combine to create a community that is supportive, non-judgemental, and just plain fun to be around.  I feel lucky every time I walk through the door.

It will be one more day before I head to the gym for today is my volunteer day.  That means another solo workout in CF Driveway, this time of power cleans and a short WOD of deadlifts/boxjumps.  

I won't be spending the entire day alone, however.  I'll head off to see my Meals on Wheels clients.  Because of the snow yesterday, they had to use their extra meal.  That also means they didn't have anyone knocking at their door to say hello.  What we do is more than just make sure our clients have food (and it's actually a fairly good balance nutritionally, which makes me happy). 

We chat, have a few laughs, and offer a little door to door community for a brief time in their day.  Not all of them are alone all the time, but most of the time.  I have the opportunity to meet some wonderful elderly people who have had interesting lives, have interesting outlooks, and, with a few to whom I have been delivering for almost two years, have some heartfelt conversations. 

I feel lucky every time I walk up to their doors.

it all adds up

Yesterday's workout at CrossFit 321 was deadlift work and a metcon of 3 deadlifts/6 burpees every minute on the minute. 
****A burpee can be described as a movement in which you hurl yourself to the ground because you have an inexplicable and sudden urge to do a push up.  Then you decide just as suddenly that you were mistaken so you launch yourself back up to your feet as best as you can with the bright idea of finishing all this indecision with a jumping jack movement, clapping your hands overhead because you need some positive feedback for what you just went through.  You feel so accomplished that you decide to do it all over again. :-) ****
Now, back to the metcon. 
This type of metcon is deceiving because, on paper, it looks as if you'll be okay because you'll have some rest after each set before the next minute begins. 

The deadlift weight is arrived at by either calculating a percentage of what you know to be your maximum lift, or by merely choosing a weight that will be challenging but doable for the entire metcon.  Like all CrossFit movements, the choices allow for scaling to your own ability.  I chose a percentage of my maximum deadlift, loaded the bar, and stood ready.  10 sets, 3-2-1 go....

The interesting point of all this is that after it was over, I was looking around at my classmates and wondering how many, if any, of them realized what an amazing feat they had just accomplished.  I'm guessing that foremost in their minds was that they had picked up that one barbell of a chosen weight a lot of times.  What they probably didn't see was the big picture.

Here's what my classmates really did during that metcon (using a 100# weighted barbell as the example):
100# barbell lifted 3x for 10 sets=
100# barbell lifted 30x=
3000# lifted in 10 mins!
That is 1 1/2 TONS lifted in 10 minutes!!! 
That is what these amazing people don't realize they've just done.  The didn't just pick up a 100# bar a lot of times.

The function of picking up a 50# child many times a day, or a 20# bag of groceries will merely be something they do while chatting or thinking about something else.  No big deal.  I mean, they just lifted 1 1/2 TONS in 10 minutes!  OH, and they threw in 60 burpees for a little extra challenge...amazing!!!

interventions

AHHHH~~I need a cashew intervention! I try to lay off them, or at least limit them to a handful a day but just my luck, I have huge hands. I've even learned how to cheat on my jar of cashews by eating cashew butter.  The jar is none the wiser...phew!

I need a coffee intervention. 

In the colder weather, it's tough to lay off the stuff.  I love the richness of coffee that tea can't match.  Some nights I go to bed excited about the coffee I will have in the morning....especially on Saturday nights when I know I'll be able to relax with coffee and the Sunday crossword puzzle!

Which leads me to the need for an intervention for all the word games I play!  I'm a sucker for anything that resembles Scrabble or Boggle.  Aside from the paper's daily crossword puzzle, a necessary fix comes from Lumosity (http://www.lumosity.com/brain-games). 
My game of choice is called Word Bubbles...just writing that makes me want to play!  Then there's Words With Friends (iphone app).  HOOKED!!  One of my sons-in-law just got me into Hangin' With Friends (another app).  And of course, nothing beats a good ol' hands on game of Scrabble.  That requires a good chunk of time and, depending on with whom I'm playing and the time of day, booze.   I'm not saying one must drink but, on occasion, drunk scrabble is just plain fun. :)

My understanding is that interventions are undertaken with a group of one's family and friends.  That sounds like a situation I'd welcome.  I've got a jar of cashews to share, a pot of coffee ready to brew, and the Scrabble board on the table.

gotta run

Run: to go quickly by moving the legs more rapidly than at a walk

Okay, I can do that.  I mean, I DO go more rapidly than a walk... :)

I haven't run in close to two months.  The cold sets in and the rower becomes the warm-up of choice, the cardio of a metcon.  I actually enjoy rowing, but that's because I've never been a runner.  Runners are always runners.  I think it's hard to become one, although I've heard rumors that it can happen.

Today was to be a running day because I realize I have to keep that part of my training in my repertoire.  The track was still covered with snow so I did sprints on my street.  I don't mind running sprints or doing any kind of workout on the street, I just always wonder what my neighbors think!  Anyway, street sprints it was.  I ended up running 16 100m sprints.  I'm not that fast, but I was consistent from 1st to 16th, which made me happy, because my legs began feeling as though they had 50# sandbags strapped to them!  Yikes!!!  Afterward, it took me a while before I could comfortably lift my knee to waist level.  Sad, I know.  My calves just felt so heavy.

Today made me realize that while there are closely interchangeable movements for every other part of CrossFit, there is no substitute for running.  You just have to run.  I say that with a heavy heart for me and all the other reluctant runners out there. :P

**Born To Run, by Christopher McDougall, is a good read that discusses the physiology of running and 'superathletes' of running from Mexico, the Tarahumara Indians. 

my bench

Fun and needed rest day yesterday!

As I drove to the gym this morning (http://www.crossfit321.com/), I knew I could make up yesterday's workout of bench press. Then I'd do either a thruster/pullup metcon or one of rowing/air squats. Mostly I just love to bench and hadn't done it in a long time.
When I got to the gym, I did a warm up of 1000m row, then a series of movements (2x) to finish the warm up. 

A typical day's workout in CrossFit involves lots of whole body movements.  What I love about bench pressing is that it's kind of zen-ish.  It's a quiet moment in CrossFit....you're lying on a bench under a weighted barbell with a single focus, to unrack the bar, move it down to your chest and press it up again.   How long is your arm?  That is the total distance the bar must move down and up...very concentrated, none of the usual flailing big, controlled movement involved...zen-ish!  

Afterward, I decided to just stick with doing the bench and no metcon, so I headed home.

Since it had snowed while I was at the gym, I shovelled the driveway.  The *bench zen* seemed to follow me home because while I was clearing the driveway, I was having little flashes of clarity pop into my mind.  Nothing huge really, just little thoughts tieing some things together.  That was energizing!  So energizing, in fact, that I ended up doing a mini-metcon in CrossFit Driveway: 5rds. of: 10 ring rows/25 air squats.
A drawn out workout this morning, in different venues, with the bench to thank.

the rack

The rack: Um, boobs.

The rack: the position of a barbell as it rests high on your shoulders for the purpose of certain lifts used in CrossFit and Olympic Lifting.

The rack: a piece of equipment used for barbell work when it's necessary to 

begin or end the work from a high

position as opposed to off the ground.

The rack: a device used for torture by gradually stretching a person's body to the point of joint dislocation, etc.

Huh.  A common CrossFit mobility (stretching) movement is known as shoulder dislocations.  Thankfully, we are not attached to a machine for these.  We are  loosening up our shoulders by holding a pvc pipe or broomstick handle with both hands and slowly having it pass overhead from front to back.  It feels great. Really! 

Today is a rest day for me.  I'm pretty good about spending some time on rest days doing mobility movements to keep me from stiffening up.  After all, the reason I make sure to have a day off regularly is because I'm tired and cannot give my full effort to a workout.  I also know that rest days are just as important as workout days.  I once heard someone say (regarding joint mobility), "Motion is lotion."  Simply put and oh, so true.  The effects of lack of mobility work may show up faster for me than for a younger athlete, but it will always show up. 

I think I will forgo the rack.  I don't need to be that aggressive with my mobility!  My pvc pipe, some hip mobility work, and a long walk at the park with the dog sounds like the plan.

mentality

When I was younger I played lots of tennis.  I played the Northern Ohio Circuit, on club teams, and just for fun.  I wasn't the best, but I held my own.  Then I planned on getting more serious about it, which was when my father mentioned that that might not work. He said I didn't have the "killer instinct" on the court.  Of course, back then that remark made me mad.  Today, I comPLETEly understand!!  Sorry Dad! ;)

So much about any sport involves the mental aspect.   I spend an appropriate amount of time on my physical training for CrossFit, but I admit to lacking focus on my mental training.  When it comes to helping someone else look at a WOD (workout of the day) and plan it out, I can pull from what I have learned over time from others to form a plan with that person.  For myself, however, even if I have put some thought into how to go about the WOD, or hearing others share their 'game plan' with me, when it's "go time", I usually just plow through.  Beginning, middle, END.  Pretty basic. 

Some nuances about the mental side of CrossFit that people have shared with me lately are so interesting.  They are mostly small mental strategies that can result in huge differences in the WOD.   It's always been so inspiring hearing people share how they formulate these plans...brilliant every time by every individual. CrossFit MENSA! 

Just as with my physical training, I am willing to put more time into the mentality of CrossFit. If I can alter my WOD attack even with a couple little steps here and there, that would be a good change.  I'm ready, at long last, to take on a bit of that "killer instinct" that I have been lacking for so long.  Of course, I may still occasionally go blank when it's "go time", but I'll keep practicing. 

tighten up

Happy New Year.
This is a time when focus tightens...
This is a time when we try to zero in on the finer point of our lives...
This is a time when we CrossFitters start to get the jitters about our goats (areas we need to hone in on...to tighten up) because the Opens are just a few weeks away. 
The Opens are equivalent to the quarter-finals of any sporting event.  If you make it to the next step, the Regionals, you will be competing in the equivalent of the semi-finals.  Then the last step, the finals, are The CrossFit Games that are held in July.
For those in my age group, known as the Masters, the Opens are our semi-finals. For us, they are our one shot to make it to the finals, The Games.

Since we are humans first, CrossFitters next... :) ... we are tightening up not only the focuses on our lives, but trying to tighten up our bodies so we can become better competitors.  It's fun and nerve-racking and hard and exciting.  What could make our focus tighten up even more?  I offer up this little reminder of the work we have ahead of us over the next few weeks...
http://youtu.be/_8hC6YnBiFo