CROSSFIT

SHAPESMITHS

OPEN GUIDE

2019/20

A guide to how the CrossFit Open

will work at CrossFit Shapesmiths

Copyright © Lee Steggles 2019

 COPYRIGHT

Copyright © 2019 BY LEE STEGGLES Version 1.01 All rights reserved.

This guide,
or any portion thereof may not be reproduced or used in any manner whatsoever
without the express permission of the publisher except for the use of brief quotation in a b
ook review.

For permission requests, write to the publisher, addressed “Attention: Permissions Coordi
nator,” at the address below.

Lee Steggles: lee@crossfitshapesmiths.co.uk

First published in September 2019

 CONTENTS

02 05 07
OVERVIEW OF CATCH UP SCORE
THE CROSSFIT SESSIONS VALIDATION
OPEN

09 12 13
MASSAGE & FREE COMMUNITY FREQUENTLY
NUTRITION AND SOCIAL ASKED
GUIDE EVENTS QUESTIONS

15 17 25
SHOULD I DO THE SHOULD I DO SPIRIT OF THE
SCALED OPEN? THE RX OPEN? OPEN & AFTER THE
OPEN
OVERVIEW OF THE
CROSSFIT OPEN

Copyright © Lee Steggles 2019

THE BULLET POINT LOW-DOWN.
The CrossFit Open is the first stage in a worldwide competition to find the ‘Fittest
on Earth’. It is also what we use at CrossFit Shapesmiths as our benchmark for
fitness progress over a 12 month period. This time around is our 5th Open!

Last open we had 205 members sign up which made us 10th in the WORLD for
participation! WOW! You can sign up and be part of our Tribe of Shapesmiths made
below...
games.crossfit.com to register and sign up.
Every Friday for five weeks, from Oct 11 through November 8 27th 2017 our
daily programming will feature the weekly CrossFit Open workout, as a Benchmark
day, just like you are all used to in our regular programming. This WOD will be in
EVERY session.

The class schedule will run as per usual for WOD classes on the Friday, from
530AM until 7PM. Book in as normal. If the classes are getting full, the
Shapesmiths team will look at remedying the situation ASAP for you all.

All Friday classes are 60 minutes in duration, unless something longer comes up
from CrossFit HQ, that challenges us logistically.

In each class the format will be ‘heats’. A briefing, a warm up then split into two
groups/heats. Heat 1 will be judged by Heat two. 5 minute turn around/re-warm and
then Heat 2 will be judged by heat 1.

It’s important that you have warm clothing with you to wear when judging.

Also, when judging it is important to be a judge, not a cheerleader. Watch the below
video for some insight on that. Also, for those that want to understand in more
detail, you could have a look at doing the online judges course.

JUDGING VIDEO JUDGES COURSE

Upon finishing the evening WOD you will be shown how to enter in your scores, in
the café. Scores need to go both on WODify & CrossFit Games App. Be sure to
download the app now and save your log in. Make sure you are ready to go to save
WOD induced memory loss issues later

Copyright © Lee Steggles 2019

 CATCH UP SESSIONS
WHAT IF YOU CAN'T MAKE FRIDAY, SATURDAY OR SUNDAY CROSSFIT
OPEN CLASSES?
 CATCH UP SESSIONS
If you are out of London for part of the open, what do you do?

If you cannot make it to the gym on Fridays, there will be an opportunity to complete
CrossFit open WODs on Saturday & Sunday.

We will have the following sessions as CF Open catch up sessions:

Saturday 10AM, 11AM

Sunday 10AM, 11AM.

If you are out of London for all of those times you could send an email to another
CrossFit Gym in the area you will be visiting. The CrossFit Affiliate Map is perfect for
this: https://map.crossfit.com/ usually they will give you a time to pop in.

If you would like to get your workout judged outside of those hours you can book in for
a PT or group PT session with one of our coaches on Monday all day. To enquire about
this, simply choose your coach from this list and get in contact with them to see if they
have any space.

Each of the coaches are contactable via email. Simply click the sticker below to be
linked to their contact information.

Copyright
Copyright©©Lee
LeeSteggles
StegglesFebruary
2019 2019
 SCORE VALIDATION
All scores will be validated by latest the following Tuesday afternoon 1230PM

On the day of your workout you

will have a judge who will have a
SCORESHEET.

This sheet must be filled out in

its entirety with FULL NAME,
clearly legible, alongside your
SCORE, TIMES, TIEBREAKS
etc.

This sheet needs to be submitted

in the deignated area in the PT
ARCH.

Before submitting this form you

should use the CF Open App to
enter your score. To download,
search App Store or Google Play

Copyright © Lee
Copyright Steggles
© Lee February
Steggles 2019 2019
 SCORE VALIDATION
All scores will be validated by latest the following Tuesday afternoon 1230PM

PLEASE NOTE: LEE WILL BE VALIDATING ALL SCORES THAT MATCH YOUR
JUDGED OPEN WORKOUT SHEET. IT IS YOUR RESPONSIBILITY TO GET YOUR
SCORE ENTERED COMPLETELY AND CORRECTLY.

To reiterate, although your coach will check, it is your responsibility to make sure your score
sheet has all relevant information on it before check-off by a coach.

Note: Lee will not be validating or chasing anyone who has incorrect entries whereby their
score sheet does not match the submitted score, illegible handwriting, only putting a first
name (you have no idea how many Daves and Chris’ there are...)

The cut off for score SUBMISSION is 10PM on the following Monday evening.

All scores will be validated by latest the following Tuesday afternoon 1230PM. Do not chase
if you cannot see your score on the leaderboard, everything is in hand.

Copyright
Copyright©©Lee
LeeSteggles
StegglesFebruary
2019 2019
 MASSAGE & NUTRITION

Every Friday from 11 Oct - 8th Nov you will be joined by The Livewell Clinic and pH
Nutrition in the Personal Training Arch. What a support team!

Livewell will be setting up shop in the PT Arch every Friday to help prime you before
your open workout or to help your body recover after. There will be 10 minute slots
available which you will be able to book in via the link below.

If you feel that 10 minutes is not enough, the Livewell team will be offering 20% off
1hour Massages during 5 weeks of the Open. You can book in Via:
www.thelivewellclinic.co.uk/book

pH Nutrition will be hosting a Facebook live Q&A for all Shapesmiths members on
Tuesday 8th October at 12.30pm. Send us your questions by clicking below

CLICK HERE TO
SUBMIT A QUESTION

Copyright © Lee Steggles 2019

 THE OPEN PERFORMANCE PACKAGE

1 Treatment per
week, for three
weeks, for just £149

3 x 40 min sessions spent optimising your performance and recovery.

Screen your workout movements - finding areas to improve efficiency

Crossfit MOT service - tune up your body to aid performance throughout the
intense 5 weeks
Spinal Adjustments - de-load pressure built over the course of the open
Joint Mobilisation - push your mobility to its limits
Soft Tissue - take care of those hard working muscles
Theragun™ - energise and work off resistant tightness
Medical Acupuncture - decrease your body's inflammatory response and
knotted tissue
Tailored Mobility drills - give you the tools for long term progress and
maintenance

BOOK YOUR FIRST APPOINTMENT NOW VIA OUR WEBSITE:

WWW.THELIVEWELLCLINIC.CO.UK/BOOK
offer available up until the 27th of November 2019
 FREE NUTRITION GUIDE

In addition to the support

from the pH team
throughout the Open, here
is a free comprehensive
nutrition guide to help you
get the most out of each
workout!
CLICK HERE TO DOWNLOAD
YOUR FREE GUIDE

Copyright © Lee Steggles 2019

 COMMUNITY & SOCIAL EVENTS

FRIDAY 11TH & SATURDAY 12TH OCTOBER: FOXHALL & FLOUR COFFEE POP UP!

We want to make the MORNING CrossFit Open sessions JUST as special as the evening.
SO, we have invited Foxhall & Flour down to Shapesmiths to run a pop up coffee shop and
eatery. Click their logo to visit their Instagram! If you all get behind them, we will invite them
back, the following week! Take a slow morning on Fridays, hang out and chill. The same on
Saturday! Grab some food from the box!

FRIDAY 18TH OCTOBER: FRIDAY NIGHT (PM): STRANGER THINGS: 80s DRESS
UP THEME.

We are inviting you to the Shapesmiths upside down. Come in your best 80s/Stranger Things
attire to complete the Open Workout in and stay for some snacks and sips afterwards!

FRIDAY 25TH OCTOBER: FRIDAY NIGHT FRIGHTS: HALLOWEEN THEME.

It's a CLASSIC Halloween Party. Head to The Party Superstore near the Station and claim a
discount on your party gear!

Copyright © Lee Steggles 2019

FREQUENTLY ASKED QUESTIONS

The most frequent question we have is: Why should I do the CrossFit Open?
Accountability is the biggest reason to sign up full stop. Signing up commits you to
making time for the 5 weeks of competition workouts. This is amazing for building
positive habits in attending class.

Accountability extends to the coaching team too! They all want to help you develop
across the 10 general physical characteristics of fitness.

The workouts will push you outside of your comfort zone. Challenge creates
Change.

Getting fully involved with the community. Every Friday we will make a party out
of the evening's festivities. We will celebrate the small wins together, talk about the
exciting workouts and how you tackled them.

The best way to make fitness friends forever is to get stuck into a workout with one
another. We are all about community at Shapesmiths. We hope you will join us.

You also get to do the same workout as the best in the sport. The CrossFit
professionals. You get to see how you compare to them on the same leaderboard.
This allows you to experience the same thing as the elite. We can’t all play at
Wembley or go to the Olympics but we can all hit a benchmark day workout
against the best of the best in CrossFit.

Copyright © Lee Steggles 2019

FREQUENTLY ASKED QUESTIONS

THE BELOW STICKER LINKS TO SOME MORE FAQs THAT YOU

MAY FIND VERY USEFUL.

Copyright © Lee Steggles 2019

SHOULD I DO THE SCALED OPEN

The scaled division’s purpose in the CrossFit Open is to increase participation in fun events
at the box and bring you all, our TRULY wonderful community, together at Shapesmiths.

The Open also fits right in as one of our ‘benchmark days’, which you all have taken part in
already. The only difference is WODs include ‘friends that count reps FOR YOU’ and have a
bit of a social afterwards.

What type of movements will you be asked to do in the Scaled division?

In short, you won’t be asked to do anything that we haven’t already programmed for you.
Below is a list of everything that has ever come up and also the weight for barbell
movements.

If you can do the below, you won’t get stumped.

SCALED GYMNASTICS.

Hanging knee raises - Single-Unders (Single skips) - Burpees & Burpee Box Jumps -
Jumping chin-over-bar pull-ups (standing on a box, you can use your legs as much as you
want to jump up and pull your chin over the bar or touch your chest on the pull-up bar) -
Hand release push-ups (lay fully on floor, take hand off floor, return to the top of a plank
with hands on the floor, body in line, anyhow)

Copyright © Lee Steggles 2019

SHOULD I DO THE SCALED OPEN

SCALED BARBELL

You need to be able to perform 1-2 reps of each of the following:

Deadlifts: Men 60kg/Women 40kg.
Snatches* Men 40kg/Women 25kg
*ground-to-overhead/clean and push press allowed

10 Push Press Men 40kg/Women 25kg.

10 Cleans Men 50kg/Women 35kg.
10 Thrusters Men 30kg/Women 20kg.
10 Front-rack lunge Men 20kg/Women 15kg.
10 Power snatches Men 20kg/Women 15kg.

Other
Wall-ball shots 14/10 lb to a 10/9ft target
Row (calories)
Dumbbell Snatches, Squats & Step Ups 15/10kg
Cleans & Walking Lunges

So, if you would like to get involved in the CrossFit open, but you are wondering if even the
scaled open won’t be ‘scaled enough’ for you, you now have some insight into the standards
you will need to take part.

Give it a go. You honestly won’t regret it. It’s an amazing time of the year where you really
get to give it your all to such positive people that really want to see everyone simply do the
best they can.
Copyright © Lee Steggles 2019
SHOULD I DO THE RX OPEN

Copyright © Lee Steggles 2019

 SHOULD I DO THE RX OPEN
Simplifying the Open
The below is a powerful piece of information. It shows movements that have appeared in the
CrossFit Open & the number of times it's been seen, in descending order:

Double Unders - 9
Muscle Ups (bar or ring) - 9
Toes To Bar - 9
Thrusters - 9
Chest To Bar Pull Ups - 9
Snatch (Full / Power) - 8
Wall Balls - 8
Burpees (any kind) - 8
Deadlifts - 7
Cleans (Power/Full/DB) - 7
Calorie Row - 6
Box Jumps - 5
HSPU - 5
Overhead Squats - 4
Shoulder To Overhead - 3
Walking Lunges - 3
Clean and Jerks - 2
Handstand Walks - 2
Dumbbell Snatches - 2
Push Ups - 1
DB Hang Clean & Jerk - 1
DB squats - 1
DB box step-ups - 1

Out of 23 total movements, only THE TOP FIVE here have been included every year in the CrossFit
Games Open. They are: double-unders, toes-to-bars, a muscle-up variation, chest-to-bar-pull-ups
and thrusters.

Copyright © Lee Steggles 2019

 SHOULD I DO THE RX OPEN

YOU’VE SIGNED UP FOR THE OPEN. SHOULD YOU DO THE RX DIVISION?

If you are regularly (for around two months) performing the Shapesmiths programming as Rx
(as it is on WODify with recommended loading) you should be entering into the Rx division.

If you are consistently hitting Rx on some WODs, but missing a few things like consistent
double-unders or Muscle Ups, know that the open can spur you on to great things. Back
yourself.

We will have plenty of open prep in all classes for the toughest movements in the open. Also
worth noting that, in previous years, participants in the CrossFit open have been given the
ability to choose to do either the Rx or Scaled. In instances where a certain listed skill is really
lacking, you should chat to your coach and plan together. Because we love to help.

Ultimately, if you are still really not sure, you should email us at hello@crossftshapsmiths.co.uk
or come and chat in person. We will be able to give you a clear answer.

Copyright © Lee Steggles 2019

 SPIRIT OF THE OPEN

EACH YEAR WE LIKE TO RECOGNISE THOSE THAT GO ABOVE AND BEYOND

This year we are awarding FOUR prizes for Spirit of the Open. Rx Male & Female and
Scaled Male & Female.

These awards are to recognise outstanding contributions to our amazing community

AND a gargantuan effort to push your boundaries during a very tough 5-weeks of WODs.

They will be awarded at the End of the Open Party.

Copyright © Lee Steggles 2019

 AFTER THE CROSSFIT OPEN
UTILISE THE OPEN TO SPRINGBOARD YOUR
PROGRESS!

If you are keen to utilise the data of your performances from the CrossFit Open and
spend time on the movements that need work why not try one of two things?

1. Personal Training or personal coaching as we like to call it. Our coaches are ready
and waiting to link up with you and figure out a pathway for you. It could be regular
weekly, bi weekly or monthly sessions, with an accompanied training plan for Open
Gym. Lots of options. If you are keen fill out this Personal Training Enquiry Form
and we will be in touch.

CLICK HERE TO ACCESS THE PT

ENQUIRY FORM.

2. You can sign up for our Skills classes on Wednesdays. The class spends extra time
developing some of the more complex exercises that we use in CrossFit.

The better you become at skills the fitter you can become in the long run. Think
proficiency, efficiency. These classes can help you get your first pull up, bar muscle
up, handstand push up and beyond.

You can also watch out for some skills workshops that will pop up Friday-Sunday over
the next few months.

Copyright © Lee Steggles September 2019

THANKS FOR READING!