Tuesday
A FEW ANNOUNCEMENTS…
- We will be running a CrossFit Total makeup SATURDAY AT 9AM. We will still have our normal class but anyone who missed the CFT last week and wants to make it up can choose to do so at that time.
- The other 2 portions of our current testing cycle will take place on Wednesday. If you missed Monday or Wednesday you can make up any of the 4 current tests on Friday or arrange to make them up on Saturday morning. If you wish to do a makeup on Saturday please check with Mark or Eric first so we are aware.
- We will be putting together a “Competition Team” of sorts for the CrossFit Games Open. If you plan to attempt all workouts “RX” and post your scores to the official website please contact Coach Eric (via e-mail, text message or facebook) to express your interest. We have talked to many of you on an informal basis, but let’s nail this down…which brings me to today’s write up.
CROSSFIT GAMES OPEN…LIKE A 5K, ONLY MORE FUN!
We have been talking a lot about the upcoming CrossFit Games Open online qualifier.
Here is what we know about the 2012 Open:
- Official registration begins on February 1 (if similar to last year it will be a $10ish fee)
- The first week of the open begins February 22nd and last 5 weeks.
- The top performers in each geographical region will move on to compete in the Regionals (ours will probably be in Chicago again)
- Workouts will be posted on Wednesdays each week and must be completed and entered on the official website by Sunday night)
- CrossFit HQ will designate extremely specific movement standards for each movement.
- The CrossFit Games Finals will end July 15th in California.
Here is what we can assume based on last year:
- There will probably not be any running involved (too hard to ensure that everyone is running EXACTLY 400m…and not in 3 feet of snow)
- Most if not all workouts will be AMRAP style and scoring will be based on total reps completed
- Workouts will vary in time from short (2-5 mins) to long (20 mins+)
- Movements will be challenging but attainable for most members that regularly complete workouts “RX”
Here is how we will approach the Open at CrossFit Tricities:
- We plan to be a “registered affiliate” where you can have your scores verified by a coach
- We will run the workout as our class workout on Saturday Mornings and possible Friday nights
- Members will be encouraged to complete each workout with a class to foster a competitive atmosphere
- We will hold anyone completing these workouts to the specified movement standards. Expect to hear “No Rep” called when you do not complete a movement as specified…and don’t count that rep toward your final score.
- Skill sessions will be held to catch competitive members up on movements that are weaknesses (muscle ups, double unders, etc…)
- We will have 3-4 predetermined scaling options to keep things organized. (1. Men’s RX, 2. Women’s RX/Men’s Scaled, 3. Women’s Scaled)
As stated above, we are attempting to identify “competitive members.” All this means is that you plan to register on the official website and attempt the workouts as prescribed (RX). I emphasize “attempt” because maybe you will encounter a workout with a movement you cannot do (muscle up, handstand pushup, etc…) this does not mean you should scale, it means you should fight like hell to complete even 1 repetition.
We are looking to group gym members into 1 of 3 categories:
- Competitive – Members who plan to register for the official CrossFit Open, complete all 5 workouts and attempt each as “RX.” It doesn’t matter if you “think” you can qualify or not.
- Recreational – Those that want to show up and work their butt off at these workouts, even if you are unable to complete or even attempt them as “RX.” We will still encourage these members to complete all 5 workouts in the allotted time and officially register on the official CrossFit Open website (It’s only $10 and it will make you work a little harder!).
- General – Members that complete these workouts simply because it is what is posted for the day. There is nothing wrong with being in this category, but we want to encourage friendly competition. This is the group for members who do not or cannot always make it on a Friday or Saturday, members that are 2-3 day a week members or people who do not want to commit to completing all 5 workouts.
The Competitive group speaks for itself, but lets focus for a moment on the Recreational group. This is the group that you can think of as the “weekend warriors.” Maybe you have never entered this type of competition, but you have entered a 5k, Warrior Dash or some other organized recreational event. You entered that event knowing you weren’t going to win, but you did so for a challenge and probably because you thought it was going to be fun. Treat the CF Open the same way…maybe you aren’t an “elite” level athlete and maybe you can’t even complete a RX pullup yet, but you enjoy friendly competition and want a challenge. This category describes many of our members and we cannot wait to see these members work hard and flourish. Last year we saw people complete their first pullups, first double unders and do workouts they never thought they could do…who is going to step up this year?!
In the coming days and weeks we will have posts focusing on how to “ramp up” training for the Open and lifestyle choices that go along with being a semi-competitive athlete.
Keep up the hard work and be ready!
-Coach Eric
STRENGTH
Overhead Press per program
- Reset and start a new cycle on 5×5 based on new 1RM from CrossFit Total
- Remember, use 75% of 1RM for 5×5 and 3×5+, use 85% of 1RM for 5×3 and 3×3+.
CONDITIONING
10-9-8-7-6-5-4-3-2-1
- Wall Balls (20/14)
- Toes to Bar
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