Success in the CrossFit Open? Master these 4 Movements

Success in the CrossFit Open? Master these 4 Movements

Success in the CrossFit Open?

Master these 4 Movements:

1) How to Get Started with CrossFit? 2) What are the Benefits of Starting With CrossFit? 3) Which Workout Should I Start With First? How to Get Started with CrossFit:

The first thing you need to do is decide if you want to start out at a gym or online. If you choose to go online, then you will have to pay a membership fee.

You might think that it’s not worth paying such fees since there are many free gyms available on the internet. However, if you don’t want to spend money on your training, then you must get started with some sort of physical activity. For example, you could join a running club or a weightlifting club. These clubs are usually free of charge and they provide you with various exercises which will improve your fitness level.

If you’re going to start off with online training, then make sure that you sign up for the right type of program. There are several programs available like personal trainers, strength coaches, gymnastics instructors etc., but there is no guarantee that any one of them will work for you.

The best way to find out is to try a few different people until you find the right one for you.

You will also need to decide how much money you want to spend on your training. If money isn’t an issue, then you could book yourself in with an expensive coach that many famous professional athletes use.

If money is a concern and you want a cheaper option that’s just as good, you could always buy some training videos online or books and learn from them.

The next step is to find a suitable training location. This might be the hardest part, especially if you live in a rural area, but do not be disheartened as there are many places available.

For example, you could join a gym that suits your specific needs. Gyms usually have various forms of equipment that can cater for a wide range of exercises.

Another place you could try is a running track or any other outdoor area. Running is a great form of cardio and it could play a big part in your training regime.

The best thing about running outdoors is that you will be able to take in your surroundings as you train which can act as a nice distraction from the monotony of exercise.

The final place I will list is one that many people overlook, and that’s your own home. Many training programs require nothing more than your own bodyweight to perform the exercises.

This might sound a bit lame, but it’s a great way to tone up and get in shape. All you need to do is buy yourself a few books or an exercise video and you will be set to go.

Success in the CrossFit Open? Master these 4 Movements |

Before I move on the the next step there is one more thing you may need and that’s nutrition. It is just as important to take care of your body off the training floor as it is in the gym.

You don’t want to eat junk food all the time, as this could have a severely negative impact on your training. If you don’t eat the right foods then you might find yourself getting tired quicker and gaining weight instead of losing it.

If you’re buying food, make sure you buy the healthy stuff like fruit and vegetables. Try to avoid fast food places like McDonalds because the food they sell contains ingredients that are bad for your body.

I would also recommend that you prepare your own food as this will give you full control over what goes into it.

If you have the time and skills, growing your own fruit and vegetables could be a fun experience. It’s kind of like having your own personal garden.

You just have to be sure that you don’t eat too much of it, as this might have an adverse effect on your training.

Now that you have all the information you need to start getting yourself into shape, you should be all set for your first training session.

Personal training sessions?”

you ask.

“Yes,” Keith answers. “We have a top-notch group of trainers that will work with you one-on-one to make sure you are getting the most out of your sessions.

So, what do you think?”

“I think it sounds great,” you say.

“Well, if you come this way I’ll get all the details from you and we can get started right away!” Keith says enthusiastically.

Keith leads you over to a counter where an older woman is sitting.

Success in the CrossFit Open? Master these 4 Movements -

“This is our head trainer, Carla,” Keith says. “She’ll take care of you from here.”

Keith shakes your hand and then leaves, leaving you and Carla alone at the counter.

“Okay honey, I just need to get a few details from you,” Carla begins, showing no sign of the enthusiasm that Keith displayed. “

What’s your name?”

“Err, it’s Hazel.”


“Hazel Green.

“Alright, Hazel. I just need to get a few details from you.”

Carla begins firing question after question at you, and you do your best to answer them as truthfully as you can.

How old are you?”


Do you have any medical conditions we should know about?”

“Not that I know of.”

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Any allergies we should know about?”




No!” you exclaim, rather shocked by the personal nature of the question.

Carla looks you up and down before letting out a sigh and writing something down on a notepad.

“I’ll be right back,” she says, standing up. “Wait here.”

Carla disappears through a set of double doors, which she leaves open. You wait patiently for her to return, and while you do you take the opportunity to look around the room.

There are pictures of different people who you assume all work at this gym on the wall, as well as several awards for things like “Best Gym” and “Funniest Gym Commercial”. After about five minutes Carla returns, with a young woman beside her.

“Hazel, this is our in house doctor, Olivia,” Carla says. “She’s going to take a look at you to make sure you’re in good condition for the training.”

While you have no reason to doubt Carla or Olivia, you can’t help but feel a little uncomfortable with someone you don’t know examining your private parts.

“It’s okay, sweetie,” Olivia says, no doubt reading your mind. “Just pretend I’m one of your boyfriends.”

Success in the CrossFit Open? Master these 4 Movements - Picture

“I don’t have any boyfriends,” you say.

“Well then, pretend I’m your future husband,” Olivia replies with a wink.

You smile at Olivia’s attempt to put you at ease, and allow her to guide you where she needs you. After a brief examination, Olivia declares that you’re in good health and well hydrated, which makes Carla quite happy.

“It’s the worst when we have to turn people away because they’re too sick or something,” Carla says. “

Anyhow, why don’t we get you squared away with training?”

Carla leads you through the double doors and into a large gym. You see a variety of machines that are filled with people of all shapes and sizes, as well as one machine that is empty.

“That one’s free, sweetie,” Carla points out. “

Why don’t you hop onto it?”

You walk over to the machine Carla pointed to, which is one of those rowing machines where you pull a bar behind you. You hop onto the machine, place your feet on the foot rests and grab the bar. You’re about to start pulling it when Carla stops you.

“This one works a little differently than most,” Carla says. “You’ll need to put in a code to start it.”

Carla presses a few buttons on a console that is next to the machine, with the bar moving up and down as if someone is actively rowing. After pressing a few buttons, the bar steadily stays in place at the bottom of the machine.

Carla smiles and steps aside, gesturing for you to get on.

“Get on, sweetie,” Carla says. “Take as long as you want.”

You climb onto the machine and grab the bar. You take a deep breath, and begin rowing.

“That’s a good start,” Carla says. “

Why don’t you keep going for a little bit, and I’ll come back to check on you in a bit?”

“Got it,” you say.

Carla nods, and saunters off. As she leaves, you turn your attention back towards the machine, and row as fast as you can.

Time passes, and you continue rowing. Soon your arms start to tire, so you take a quick break.

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You look up, and see that the gym is mostly empty. You see Carla in the distance talking to someone, but it looks like they’re leaving. Soon, Carla leaves as well, with the lights in the gym turning off soon afterward.

With no one around, you decide to continue your rowing. You can’t be sure how long you’ve been doing this, but it feels like hours.

Still, you’re not about to give up. You row and row, trying your best to ignore the pain in your arms.

“You’re doing a great job, Hazel.”

You scream in terror when you hear that voice. You quickly turn around on the machine, seeing no one there.

“Up here, darling,” the voice says.

You look up, and are met by the sight of Charles standing on one of the climbing walls. He smiles at you, waving slightly.

“I’ve watched you for quite some time,” he says. “I’m impressed by your stamina.

Not many people can work that hard for that long.”

You’re too scared to say anything, which Charles seems to take as confusion.

“Oh, dear me.

Where are my manners?

I tend to forget that most people aren’t introduced to our little community, so a introduction is in order.”

Charles leaps off of the climbing wall, landing on the ground with a thud. The sound is thunderous, and you feel as if you could’ve jumped off of a building of similar height and landed next to him if you wanted to.

He begins walking towards you, and you find yourself paralyzed in fear.

“My name is Charles Ahmed,” he says, extending his hand.

Success in the CrossFit Open? Master these 4 Movements - Image

There’s no smile on his face, but his eyes are smiling. You reach out, slowly, and shake his hand.

His hands feels like sandpaper, and just as rough. Charles grabs your hand, squeezing tightly.

“Just kidding,” he says, letting go of your hand. “I’m not gonna hurt you, Hazel.”

Charles sits down on the floor, leaning against the rowing machine.

“I’ve been following your story closely. I must say, I was most distraught when I first heard about what happened to you.

However, after hearing how you handled yourself with the police… Well, I couldn’t be more proud.”

You stare at him in confusion as he takes out a cigarette and a cigarette lighter. He lights it, taking a long drag.

With every breath he takes of the cigarette, white smoke billows out of his mouth and nostrils. When he’s done, he blows the smoke in your direction, watching it slowly crawl towards you. There’s a pause as the smoke reaches you, and you start to choke. Seconds later you find yourself unable to breath, dropping to the ground. You land on your back, staring up at him. He stares down at you, blowing more smoke in your face. You start to cough, blowing the smoke out of your lungs.



“Shhhhh,” he says, placing a finger on your lips. “I’m trying to talk about myself here.

If you speak another word, I may just have to hurt you.”

Success in the CrossFit Open? Master these 4 Movements - Image

He takes another long drag of his cigarette. You take a moment to recover from the pain in your lungs, taking in oxygen and expelling carbon dioxide.

When you’ve caught your breath, Charles resumes talking.

“As I was saying, I am quite proud of you. You’ve managed to evade the grasp of the law for quite some time.

Seven weeks, to be precise. It took you six weeks to get out of the city, and another week to travel through the mountains. You crossed the border into Canada when… when…”

Charles pauses, taking another long drag of his cigarette.

“When they started closing the borders,” he finishes. “

It’s amazing what man will do to catch a little girl lost in the big, bad world, isn’t it?”

He takes one last long drag of his cigarette, throwing it to the ground and stomping it out with his foot.

“I bet you’re wondering why I’m here,” he says.

You stare at him in silence.

“It’s a simple answer. I’m here to help you.”

Charles takes another step forward, extending his hand. Another step, and he’d be close enough to touch you.

A shiver runs down your spine as he opens his mouth to speak again.

Will you let me help you?”

A dozen answers run through your mind. Yes, no, maybe, I need time to think, etc. But one answer dominates all the others. The fear takes over, and you find yourself paralyzed in fear and silence.

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“You’re scared,” he says, answering his own question. “

You’re scared of me, aren’t you?”

Charles steps forward, extending his hand further towards you.

“I’m not going to hurt you, Hazel. I’m going to take care of you.

I want to help you.”

He extends his hand further, moving his fingers towards your hand…


His index finger touches your own.


His middle finger touches your own.


His ring finger touches your own.

Success in the CrossFit Open? Master these 4 Movements -


His thumb touches your own.


He wraps his hand around yours, squeezing it gently.


He grabs your hand in a firm grip, moving swiftly. He places your hand against his chest, right over his heart.


He places your other hand on his chest.


Success in the CrossFit Open? Master these 4 Movements |

He moves his head towards yours.


His lips touch yours, and you close your eyes.


He grabs you by the shoulders, firmly, but not hurting you. He leans back a bit and smiles.

“Welcome home, Hazel.”

He turns, grabbing your hand again, and leads you inside. You walk into the house with him, and he closes the door.

A new life, a new beginning… With him.

The story ends. Go back to the beginning to choose a new path, or continue on from this ending.

Sources & references used in this article: