The 2020 CrossFit Open

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20.1 BEGINS OCT. 10, 2019

The CrossFit Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. People of all ages and ability levels can play, Rx’d or scaled. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

HOW TO PLAY

Step 1: Register. Go to games.crossfit.com and fill out your profile. The cost is $20 and make sure to select CrossFit 414 as your affiliate! Marcus will then add you to our official team roster.

Step 2: Work out. Choose Rx’d or scaled and find a friend to judge.

Step 3: Recover. After giving your best effort, get a picture for the ‘gram.

Step 4: Submit your score. Go online to submit by the following Monday at 5pm (CST). See how you did compared to your past performances!

Step 5: Check the leaderboard. Watch the scores roll in to see where you rank worldwide, in Wisconsin, at CrossFit 414, and among other people like you.

When & Where

The 2020 Open starts on Thursday, October 10th which is when CrossFit HQ will announce the first workout, 20.1, and then everyone has until Monday evening to officially submit a score. 

At CrossFit 414 we will be hosting Friday Night Lights, kicking off on Friday February 26th at 5:30pm, and continuing for the next four Fridays after that. We’ll run multiple heats of the workouts and then we celebrate afterwards with snacks and drinks. It’s always a great way to kick off the weekend!

Friday Night Lights

Everyone is welcome and encouraged to swing by on Friday evenings, enjoy the fun and encouraging atmosphere that the Open always brings. Make sure to clear out your calendar for the following dates for a workout and celebration at the gym:

  • Friday, October 11th at 5:30pm

  • Friday, October 18th at 5:30pm

  • Friday, October 25th at 5:30pm

  • Friday, November 1st at 5:30pm

  • Friday, November 8th at 5:30pm

You do not need to officially register for the Open in order to come workout with us, but here are a couple of reasons why we think you should:

  • You will really dial it in for 5 full weeks. Everyone who signs up for the Open suddenly starts to eat a little better, sleep a bit more and focus their training knowing that they will have to submit that score soon. Think of it as a mini 5 week challenge to optimize your fitness level where each week culminates with a test in which you push harder than you have before.

  • The Open celebrates all of your new found strengths and skills while also showing you what you can work on. Every week there are countless "firsts". The first time to get a chest to bar pull up, the first time to clean 95 lbs, the first time to do double unders in a workout, etc. These workouts are expertly designed to stretch your comfort zones and help you realize you are capable of more than you thought.

  • It gives you a fitness benchmark. If you register this year and finish in the top 40 percent, maybe next year your goals is to be top 30 percent. When you officially sign up it also gives you access to the leaderboard where you can compare yourself by age, gender, state, affiliate amongst other options. See where you rank among your peers or perhaps against your friend who does CrossFit at a gym in California.

A GLOBAL GAME

From Berlin to Buenos Aires, Boston to Bangkok, athletes compete among fellow country mates. CrossFit hosts a national championship in each eligible country participating in the Open. For example, our very own, Heskeith Flavien, competes for his home country of Saint Lucia and has the opportunity of qualifying for the CrossFit Games! More on that below. 🙂

NATIONAL CHAMPIONS

After five weeks of the Open, the top men and women in each eligible country are declared national champions and qualify for the CrossFit Games. National champions and the top 20 from the Open compete for the title of Fittest on Earth at the CrossFit Games, held in Madison, Wisconsin.

If you have any questions make sure to ask any one of our coaches in class! We hope to see you there!

Trammell Lynes, CF-L1 Trainer

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I went to school at Concordia University Wisconsin where I got my undergraduate degree in Criminal Justice and Masters degree in Organizational Leadership and Administration. I recently moved back to Milwaukee after being home in Canada for the past two years. This is the area I went to school and my wife got a great job opportunity here, so we moved back.

I played NCAA Hockey at Concordia and have been weightlifting through my whole playing career. About two years after I ended my playing career, I got into CrossFit. I was looking to replace that team atmosphere which is something I found in CrossFit.  I also love helping people reach new goals and am very passionate about fitness/nutrition. Being a CrossFit coach gives me an avenue to combine both of those passions.

My first CrossFit workout was 100 Bench Press at 135 and every time you break you run 400 meters. I enjoy pushing myself to new levels that I never thought I could, as well as learning new movements. My favorites are gymnastics-related because I’ve never worked on them before I started CrossFit.

My goals are pretty simple. I want to stay in shape for the rest of my life and be a good example of health to my friends/family. My favourite thing to do outside the gym is play with my 1 1/2 year old pup, Luna, and go to the movies with my beautiful wife, Carley.

New Members, get your ego out of the way, learn to do the movements the right way, and then we can start adding weight to those movements. Ask questions and understand that your goals are hard to accomplish because they are worth it and life changing. Let us help you get there!

Hillary Deppe, CF-L1 Trainer

 

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 I’ve been doing CrossFit for the last four years and CrossFit 414 has been my one and only gym. I heard about the fitness regime from my sister, but the first time I was able to do an actual workout was in college. A friend invited me to CrossFit Fort Atkinson where we worked out with Jeb Simmons (2x CF Games Athlete) and his brother. So it was hard. The WOD included wallballs & rope climbs, and I’ll never forget the disappointment I had when I couldn’t complete a single rope climb. As a kid I did a lot of different sports, including gymnastics, and I could most certainly climb a rope. But I could also do 12 pull-ups. Things have changed since then, mainly the fact that I’m no longer 100 lbs.

Growing up playing all different kinds of sports, like swimming, diving, basketball, volleyball and soccer, have helped shape my love for the variety in sport. It’s also inspired my love for CrossFit (which we define as: Constantly varied functional movements performed at high intensity across broad time and modal domains). 🙂

Fast forward a few years.. I finished school, started my full-time job and put on 20 lbs.  That’s when I decided to really commit to things. Starting off, I couldn’t do a strict pull-up (another disappointment from 12 year-old-self), but that led to my first CrossFit goal: A single strict pull-up. I practiced them constantly with rings rows, negatives, banded PUs, etc. Once I started seeing improvements, I created new goals for myself. The current being, building enough strength to string ring muscle-ups together more consistently.

I decided to get my Level 1 certification in September of 2018 and started coaching shortly after. I figured, if I can do this for myself, I can help other people become better versions of themselves (and maybe help them get their first strict pull-up). My goal as a coach is to challenge, motivate and inspire our members and help them achieve their fitness goals.

Alex Erdmann, CF-L1 Trainer

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I’m originally from Menomonee falls, Wisconsin and went to MFHS where I played baseball, football and ran track. After graduation, I was fortunate enough to play college baseball at UW-Milwaukee. I always enjoyed being an athlete, but not so much being in the weight room, until I started CrossFit in 2011. My first workout was Fran (21-15-9 thrusters/pull-ups), a workout that should be done <10min. took me about 15 minutes to finish and I couldn’t walk for a week.  When I recovered and could finally do a second CrossFit workout, I was hooked.  To this day, thrusters and pullups are two of my favorite movements.

When I first started at CF414, I just liked working out. I really enjoyed having something to look forward to at the end of the work day while getting a good hour-long workout in. But since getting my Level 1 Certification and coaching at 414, I’ve really enjoyed seeing members do things they didn’t think they could do, like their first pull-up or muscle up, the first time holding a handstand against the wall or climbing a rope.

My fitness goals include wearing out my dog, Bruce and being in the gym 4x a week, even if it means hitting a half hour session of a warm-up and quick metcon. As I get older, I’m realizing the importance of nutrition and stretching/mobility so being consistent with those two things have been and will be a focus for me.

My advice for new members is, enjoy the small things. You might not have a 500lb deadlift or 10 strict pullups right now but, if you learn to enjoy the extra five pounds you put on the deadlift bar from last week to this week you’ll get to where you want to be.

Dan Stiller, CF-L1 Trainer

I discovered CrossFit by accident while on a 2009 work trip to San Diego, where I found Crossfit Invictus. I had never heard of CrossFit and I didn’t know that, at Invictus, I happened to be at one of the sport’s meccas. After suffering through but thoroughly enjoying a few CrossFit-lite one-on-one workouts there, I messed around with CrossFit for a few years until one night, leaving a movie at the Oriental in the summer of 2012, I saw a sign indicating that CrossFit414—“the Eastside’s CrossFit gym”—would be opening soon. I jumped on that and became one of 414’s original members.

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For me, coaching CrossFit is all about taking something that has been a gift to me and sharing that gift with others. I’m not exaggerating when I say that working with someone when he or she gets his or her first handstand push-up is as exciting as when I got my own first HSPU. As coaches, our role is facilitating what we hope may be the best hour of someone's day. How cool is that? Welcome folks, offer guidance and instruction, share some laughs, crank the tunes (I use time on airplanes to curate my own Spotify playlists), and then it’s . . . 3, 2, 1, GO, followed by some sweaty fist bumps. Whether it’s working out or leading a class, CrossFit and CrossFit414’s community improve my physical, mental, and emotional health, and it all keeps me a little younger than the truth my birth certificate tells.


Note to the newcomers: Stay with it! My own experience teaches that we don’t have to be really good at CrossFit for CrossFit to be really good to us.

Heskeith Day!

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Who is Heskeith?

Heskeith is our first ever CrossFit Games competitor! This is the first year that the CrossFit Games is going truly global and Heskeith will be the sole male representative from St. Lucia at the Games this year. He was born in St. Lucia and lived there until he was 19 years old. Since then he has lived throughout the United States and worked in restaurants in Louisiana, Iowa City and Milwaukee . Currently he balances all of his CrossFit Games training with his work as Executive Chef at the Mason Street Grill downtown and lives right by the gym in the Park Lafayette Towers with his girlfriend Gretchen.

What are we doing?

We are hosting a party this Saurday (6/29) to celebrate the accomplishment of making it to the games and show our support for Heskeith. Here is the tentative schedule:

  • 10:30am-11:30am Group Workout. This will be a fun summertime workout with movements that everyone can do. So, if you have family/friends that want to come workout make sure to invite them.

  • 11:30am- As late as you want . We are partying! The grills will come out and we will get to have a meal cooked by Heskeith himself! In addition, we will have some silent auction items, games and St. Lucian Rum Punch!

Who can come?

Please bring whatever family and friends you would like. If they are not members and want to workout they are welcome. Otherwise you can just come by for the party.

What should I contribute?

Please bring $25 either cash/check to help support Heskeith’s Road to the Games. This will cover all the food, drink and workout. There will also be the chance to get in on a order for Heskeith’s CrossFit Games t-shirt.

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Marcus Wallace, CrossFit 414 Owner & CF-L1 Trainer

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I grew up in Germantown playing all different sports, settling on football, basketball and track during high school. After that, I ended up playing football at Yale University. I was born and raised in Wisconsin and knew after college, that I didn't want to stay on the East Coast long term. Being near family was really important for me. 

The summer of 2008, I was between my freshman and sophomore year of college and needed a place to do football workouts. My buddy had started doing CrossFit at school and after reading some CrossFit Journal articles we realized we could get everything we needed set up in my parent's garage. We made our own gym with a platform and (super dangerous) pull-up bar that would shake the house. I did CrossFit workouts intermittently while playing football and then went all in after graduating. 

 Playing sports, I always loved the training environment and how it could bring out the best in people. CrossFit is unique in that it is incredibly challenging. But, at the same time we will never tell people they cannot do something. I wanted to help develop people physically but also show them how capable they are. 

 Thrusters are my favorite movement. They are incredibly versatile. You can go light and fast for conditioning or go heavy to get strong everywhere. Being a taller athlete makes them more difficult too, and thus more rewarding. I probably cherry picked my first CrossFit workout, something my friends were doing that was suited well for me. But, I also do remember doing "Filthy 50" a lot starting up and getting crushed by the knees to elbows. 

 My fitness goals have shifted a lot. Right now, I am hitting our class workouts hard and doing some extra running and biking to get ready for a sprint triathlon. My favorite part about CrossFit is that I love being able to workout and share in the experience with people of all different abilities and backgrounds. The way CrossFit brings people together is magical. 

 My favorite thing to do outside of the gym is hang out with Nicole and Miles, visit local breweries (follow me on Untappd @MarcusWallace), smoke briskets, and ride my bike (follow me on Strava). 

 Advice to new members: Above all be consistent. We have a great coaching staff that takes care of everyone who walks through our doors. All you have to do is show up. Also, don't forget to celebrate your accomplishments!

2019 CrossFit Open Details

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The Open is here! If you have been doing CrossFit for over a year you are probably already familiar with what the Open is. If you are new to CrossFit, the Open is a 5 week test of fitness that we do every year in the spring. The 5 workouts are done by CrossFit affiliates worldwide. So, they are a great way to see how your fitness is progressing on an annual basis. There are a couple of tracks available to get in the workout:

  • The Saturday Main Event: This is a very fun way to get the most out of yourself during the Open. For 5 straight Saturdays starting on February 23rd we will be doing the workouts with multiple heats and judges. We will start all of these Saturdays at 1030am. As always there will be scaling options for the workouts.

  • Friday Classes: All Friday classes starting on February 22nd will be completing the Open workouts. These will operate like a normal class with a full warm up, breakdown of all movements and then the workout.

  • Sunday Open Gym: If you are unavailable on Friday or Saturday you are welcome to come get in the workout during the normal Sunday Open Gym.

If you want to get officially registered just go to the CrossFit Games website and follow the instructions. You do not need to officially register. But, it can be helpful to have some skin in the game and you will also be able to see your progress year to year.

Here are the answers to some commonly asked questions:

What if I can’t make all 5 workouts, can I still participate?

Of course! Just try to get in as many as you can.

I can’t do (blank) movement. Can I still do the Open?

Yes! There are some very challenging workouts. But, just like in class we will always have scaling options and substitutions.

Will there still be a normal Saturday class?

Yes. There will still be a 930am group class on Saturday mornings.

If I am doing the Saturday Main Event. what should I do on Friday?

Take a rest day and get ready to crush it Saturday.

If you have any questions please just ask a coach in class or e-mail marcus@crossfit414.com

Feeding Wisconsin Benefit and Holiday Party

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This Saturday is our 6th Annual Holiday Benefit Workout and Party! Here are all of the final details for the event:

Who are we supporting?

The organization we will be supporting this year is Feeding Wisconsin. They have a local pantry at UWM. So, we will be able to keep everything in the area.

What should we donate?

According to the director they can stretch money a bit further to make sure everyone gets healthy meals. There is a suggested donation of $25 for the event. But, of course anything will do and if you would like to bring food donations we will make sure to deliver them.

What else should we bring?

The gym will be providing some drinks and snacks. If you have any special dishes, holiday treats, or brunch cocktails you would like to bring please do.

What is the schedule?

The workouts will start right at 930am. Do not be late! We will go over all of the structure for the day at 930am and it is very tough to stick to the schedule if we have stragglers. There will be three workouts and you can anticipate them wrapping up around 1130am. From there we will party until everyone leaves!

What are the workouts?

There will be three tests. One workout will be revealed on Friday evening at 8pm on SugarWOD. The others will be saved for the day of.

Who can I bring?

Bring any friends and family that you wish. If your guests would like to workout we just ask that they have sufficient CrossFit experience.

If you have any other questions that I did not answer please just shoot an e-mail to marcus@crossfit414.com