It’s here! The final week of the 2025 CrossFit Open. This workout has the longest time cap of all 3 open workouts- which means, for the majority of us, it will be the longest workout of the Open. Which means, pacing will be extremely important if you are looking to finish under the time cap. 

Week 2 of the 2025 CrossFit Open is here, and the Black Iron Nutrition Performance Team is back with another nutrition strategy to help you fuel, recover, and perform at your best. Dialing in your nutrition can make all the difference in how you feel and execute this workout. Whether you’re adjusting your schedule, redoing the workout, or just looking to optimize your energy levels, we’ve got you covered.

This is a fun workout to kick off the 2025 CrossFit Games Open, even though the pain is going to BE THERE. Pacing, grip management, and not coming out too hot will be BIG here. And the BIN Performance coaches are here to help you this week with your own Black Iron Nutrition strategy.

This is a fun workout to finish the ‘24 Open with, even though the pain is going to BE THERE. Grip management is going to be huge, and not coming out too hot.

Just like that, we are rolling into week 2 of the 2024 CrossFit open. The nerves are still in the mix, but we have gotten our toes in the water and know that the training we have been putting in will shine through. It’s time to put our heads down and WORK, let’s have some fun with this twenty-minute grind. 

It’s our favorite time of the year - the start of a new CrossFit Games season!! All of the excitement and nerves mean that you care, that this is important, and we’re FIRED UP to give you some suggestions on how to structure your eating the day before, and day of the Open workout.

The secret to success here is carbs- you’re going to need all of your glycogen stores for this one, and we’re even going to try and sneak in some refueling mid-workout. For all athletes: we are again suggesting a refeed the day before you compete, but this weeks will be a bit more substantial. In addition to your daily allotment of carbs - we suggest anywhere from a 30-50% surplus of carbs to keep your muscle glycogen stores packed for the WOD.

It’s the ~Most Wonderful Time of the Year~!!! The OPEN! The Open is a celebration. It’s a time for every crossfitter to test themselves, to immerse more deeply in their community, to compete, have fun and learn some stuff. Whether you’re trying to get to the next stage, or trying to get your first muscle up or string those dubs together, we are here to help you make sure you don’t have to stress about the food side of things.

I was really struggling with something recently, and after doing my check-ins with my clients that day, I realized that so many of you guys struggle with the same thing.

In 2008, my collegiate swimming career was coming to an end. By that point in time, it was coming somewhat as a welcome. I was just coming out of some serious issues with over-training syndrome and exercise addiction. But a large part of me was concerned about what my identity would be like without swimming. Outside of that, what was I to do as far as fitness and staying in shape? For 16 years I had grown accustomed to just wearing a Speedo to swim in. But would I have the audacity to ever put one back on if I couldn't look at least decent in it again? So many concerns were going through my head with the end of such a career…