Tuesday 1.26.16
ONLY 29 more days until the 2016 CROSSFIT OPEN!!!!! Are you registered yet??? Before you say, "no....and that's not for me...," do me a favor and finish reading this post before you make a decision. Trust me - it's for everyone and you WILL regret it if you don't sign up.
What is it?
The CrossFit Open is a worldwide ONLINE competition that consists of 5 workouts, released once each week beginning February 26th. Once the workout is released, you will have 5 days to complete the workout (Thurs - Mon) and submit your score or video onto the CrossFit Games website. The top 20 men and women in each region will advance to Regionals, where the top 5 will advance to the CrossFit Games.
Who is this competition for?
Everyone. Literally. This is one of the most inclusive competitions in the world. There are no requirements to participate other than the $20 fee, and the 14 year-old age requirement. This is for newer CrossFitters, all the way up to those athletes who are competing to make it to the CrossFit Games. There are even masters age divisions: 40-44, 45-49, 50-54, 55-59 and 60+, and new this year are options to SCALE workouts.
Where is it?
That's the beauty of it: you can do the workout wherever you want. You can either perform the workout at a registered affiliate (that's CrossFit Central Houston, to you) or you can do it at home, at 24 Hour Fitness, at your apartment gym, wherever...via video submission. Of course, we pretty much assume that you'll be doing it at CFCH. Your workout will be judged and validated by us.
Wait....there's judging?!
Yep. But don't worry - you'll be judged by a classmate or coach which means that we'll count your reps/rounds and make sure that each one counts. If you've been to classes on Fridays lately, it'll be just like that. Then, you'll enter your score to your online profile, and CFCH will validate that it is the correct score.
When will the workouts be held?
We will do the workout as our daily WOD at the gym, on Fridays - including Friday Night Lights. This means that whether you've signed up to compete in the Open, everyone's doing the workout posted by the CrossFit Games website anyways. So...you might as well sign up for the competition so that you can see how you're doing worldwide!
But I'm pretty sure that I'm not going to win....
Who cares! Do you tell your kids that they shouldn't play sports unless they're going to win?! NO! You encourage them to play because it's FUN. Because you might do something that you didn't know you could do! Because you might push yourself a little harder than you knew you could push! On top of that, the top 3 mens and womens scores each week contribute to the CFCH Team score - we NEED you!
I'm still not sure...
Come to class on Fridays to get an idea of what it'll feel like to have someone next to you counting your reps and pushing you, then see how you feel. We'll be doing past workouts from the Open, so if you're concerned about what the workouts will be like, this will also give you a good idea.
This is a community building experience and one of my favorite times of year! If you have any questions about the CrossFit Open, don't hesitate to ask us during class! If you know you're interested, sign up here: games.crossfit.com. Plus you get a free t-shirt. So there's nothing to lose!
FOUNDATIONS
A. 10 min to practice power clean + front squat
B. Run 200m
10 DB front squats
Run 400m
15 DB front squats
Run 600m
20 DB front squats
GPP
A. Every 90 seconds for 15 minutes: squat clean x 1 rep
*build to todays heaviest single
B. For time:
Run 800m
10 front squats (225/155#)
Run 800m
15 front squats (205/145#)
Run 800m
20 front squats (185/135#)
COMPETITION
(post GPP)
3 sets not for time:
15 GHD hip extensions @2121
30-45 sec face up GHD static hold at parallel
ENDURANCE
10 rounds for time:
Row 200/150m
5 burpees
Run to Stella and back
10 KBS (53/35#)
