Dave Castro13 February 2018

CrossFit Open 18.0, Pressures of Programming and Fighting Mat Fraser - Dave Castro - #003

0Frameworks

7Insights

Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 1

Myth Buster05:00

Myth: Anyone Can Do the CrossFit Open

Dave clarifies that while the CrossFit Open is inclusive, the idea that 'anyone can do it' is misleading. Participants still need foundational knowledge of movements and some training experience. The workouts are scalable, but not designed for complete beginners with no fitness background.

The Open is inclusive but assumes basic fitness and movement literacy.
Athletes need to understand barbell mechanics and bodyweight movements.
True beginners without mentorship or experience will struggle to participate safely.

“The statement 'anyone can do it' is true but also misleading — you need some experience.”
Dave Castro · 05:30

#crossfit-open#fitness-accessibility#myth-busting

Explainer· 2

Explainer00:00

What Is CrossFit Open 18.0?

Dave Castro explains that 18.0 is a pre-open workout released before the official CrossFit Open begins. It's designed to excite the community and hint at possible challenges in the upcoming Open, though not every movement will reappear. The event was developed in partnership with Reebok as part of a promotional activation.

18.0 is a special workout released before the CrossFit Open to build anticipation.
It features familiar movements with new twists, like a dumbbell snatch below the head and burpees over a dumbbell.
The workout serves as a teaser, not a predictor, of what’s to come in the Open.
Reebok partnered with CrossFit to launch this event and promote it through social media.

“The idea of doing an 18 point zero or a pre-workout before the open starts has been something floating in my head for years.”
Dave Castro · 00:00

#crossfit-open#workout-design#reebok#dave-castro

Explainer01:00

Why Burpees Over a Dumbbell Are New

Dave highlights that the burpee over a dumbbell in 18.0 was a novel movement not previously seen in CrossFit competitions. This creative variation adds complexity and forces athletes to adapt quickly, serving both as a test of fitness and a mind game ahead of the Open.

Burpees over a dumbbell were introduced for the first time in 18.0.
It challenges coordination and pacing under fatigue.
The move was intended to spark speculation about what might appear in the actual Open.

“Burpee over the dumbbell is something new we hadn't seen that.”
Dave Castro · 01:00

#crossfit-movements#burpee#workout-innovation

Story· 4

Story02:30

The Stress of Announcing Open Workouts Live

Dave describes the intense pressure athletes face when they must announce and immediately perform a new Open workout. Unlike regular competitors, these athletes get no prep time and must execute flawlessly under pressure, making it one of the most demanding roles in the event.

Athletes announcing Open workouts have to perform minutes after first seeing the workout.
They receive no prior preparation, unlike other competitors.
This creates a uniquely high-pressure environment both mentally and physically.

“They get no chance to prepare — they're not totally for work.”
Dave Castro · 03:00

#crossfit-games#athlete-pressure#mental-toughness

Story10:00

Why Mat Fraser Competes to Win, Not Just Perform

Dave Castro shares his respect for Mat Fraser’s competitive mindset, emphasizing that Fraser doesn’t just aim to do his best — he aims to beat everyone else. This winner-at-all-costs mentality sets him apart from even elite athletes who focus only on personal performance.

Mat Fraser competes not just against himself, but to beat others regardless of effort level.
He demonstrated this by pacing himself strategically during Open announcements.
This mental toughness is what makes him a dominant force in CrossFit.

“They're not trying to do the best they can — they're trying to beat the guy to the left and right of him.”
Dave Castro · 11:00

#mat-fraser#competition-mindset#mental-game

Story06:30

Dave Castro Faces His Own Workouts

Dave reveals he personally tests every Open workout he designs, both during creation and officially during Open week. While he’s calm during development, anxiety sets in once scores are live and he knows others are watching his performance.

Dave tests all Open workouts himself before release.
He does them officially during Open week with judges and timing.
He feels more pressure once global scores are live and his performance is visible.

“I fear them when I have to actually do them and I know other people's scores go up.”
Dave Castro · 07:00

#workout-design#dave-castro#crossfit-programming

Story09:00

Surprising Gems: CrossFit Gyms in China

Dave shares his surprise at discovering world-class CrossFit gyms in China, noting how unique and culturally distinct they were despite following the same training methodology. He appreciates the global diversity of the CrossFit community and doesn’t have a single favorite gym.

Some of the most impressive CrossFit gyms Dave has seen are in China.
He was surprised by the quality and uniqueness of facilities there.
He values the cultural differences in how CrossFit is practiced globally.

“I had no idea that I'd find some of the nicest CrossFit gyms in the world in China.”
Dave Castro · 09:30

#crossfit-global#china-fitness#gym-culture