Our CrossFit Games Open Team last year. We had only one team and we travelled to other local CrossFit gyms to compete. This year we're staying home and throwing a big party! The single biggest and most exciting CrossFit event is just one month away! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 5 weeks long, and it is a TON OF FUN. Every Wednesday, Starting Feb 24th (after Femme Fatale Week), CrossFit will release a workout. There will be an Rx'd and scaled version of the workout. Our teams have until the following Monday to complete the workout and enter our scores. The CrossFit Games Open workout will be the Workout of the Day every Friday starting Feb 29th and ending March 25th. You're going to do The Open workouts anyway, so you might as well participate in the Intramural Open. The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things. We have two teams captained by Dover and Red Feather Heather. These two captains have drafted their first round teams based on those of you who've already said they'd compete in The Open. So far our teams are:
Captains are now free to bribe, coerce or otherwise attempt to sign up any member for their team. You can expect that one of our Captain's will be asking YOU to join their team. Here are the details of the Intramural Open.
COST Participation in the Intramural Open is FREE. However, more points will be earned by folks who are officially registered for The Open ($20). SCORING The Intramural Open is built to increase participation and fun. Scoring reflects those goals: 1. Teams are given 1 point for every athlete who officially signs up for The Open. 2. Teams are given 1 point for every athlete who completes a given Open workout in the Friday 6am, 9am, or 11:45am classes. 3. Teams are given 2 points for every athlete who completes a given Open workout at the 5:30pm Friday Night Lights team event. 4. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, etc. 5. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx'd and Scaled). 6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week. SCHEDULING 1. All regularly scheduled group classes on Fridays during the Open will host Open workouts. Athletes can attend any group and score points for their Intramural team. 2. The 5:30pm class will become our Friday Night Lights Intramural Open event. Attendance at Friday Night Lights is free for competitors. 3. We try to have even number of members of each Intramural team represented in each heat. 4. We also host a “last-chance qualifier” on Sunday afternoons for athletes who can’t make any group on Friday or those crazy enough to attempt the workouts twice. Are you ready? Sign up here and then join a team. Today's Workout Strength: Burgener Press Week 4 8 reps @75% 1RM 6 reps @80% 1RM 4 reps @85% 1RM 3 reps @90% 1RM 2 reps @95% 1RM Metabolic Conditioning Karen For time 150 Wall Balls 20/14# Compare to Dec 8, 2014
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Ken is showing good extension at the top of this thruster. Ken is doing the Whole Life Challenge and the manager of our local Verizon services. How difficult will this week's lifestyle challenge be for Ken? This week's Whole Life Challenge Weekly Lifestyle Challenge is to shut off all electronic communication for one hour every day. This week's lifestyle challenge is meant to help us connect with ourselves and each other through actual face-to-face contact. All too often in our day we disconnect from our real social circle to connect with our virtual one. How much time do we waste mindlessly scrolling through social media? How obligated are we REALLY, to respond instantaneously to every text, email, tweet or ping? Most of us remember a life before the digital age. Remember how we used to actually talk to each other? We'd meet up for coffee or beers and actually connect with each other face-to-face. That actual social contact is vital for keeping us connected and integrated into a robust society. It is critical for us to connect with OURSELVES. Having some time sans electric communication frees you to be creative, productive, or meditative. Try putting your phone or tablet on Do Not Disturb for an hour. You might find you really like who you are. Imagine that! For those of you who have taken Coach Becky's Technique Tune-ups, you're in luck. This workout combines every movement you've covered. Coincidence? I think not! Today's Workout 10-9-8-7-6-5-4-3-2-1 reps for time of Squat clean - thruster 95/65 2x Double Unders Pull-ups Workout notes: The barbell comes from the floor for every rep. A power clean - front squat - thruster combination of movements is acceptable. Join Coach Becky for her last Technique Tune-Up this Sunday at 3pm. She will be reviewing the snatch. Many of you identified improving your snatch as your goal at our Check-in. Here's an incredible opportunity to work towards your goal. The class is 90 minutes and costs $20. You will do a CrossFit Games Open workout to test your newly refined technique.Today's Technique Tuesday video is with our very own Coach Noah. Coach Noah shows us how to make pus-ups harder. This may seem like a crazy idea, but remember the CrossFit mantra that "Routine is the Enemy." If you can do a standard chest to the deck push-up, today you get the opportunity to work towards a more advanced push-up. Why not try a clapping, diamond, uneven or one-handed pushup?
Developing advanced skill and virtuosity (doing the common uncommonly well) increases your general physical preparedness and general badassery. Routine is the enemy, we strive in our programming to expose you to as many different movements and variations as we can. If you can do something one way, we want you to try it another way. Why? Become it helps you develop into a more well-rounded bad ass with no major gaps in your fitness armor. Today's Workout Strength: Burgener Back Squat Week 4 or weighted pull-up 3-3-3-3-3 (increase weight across sets) then, work towards an advanced push-up technique. Metabolic Conditioning: 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups There is an 18 minute time cap for this workout. Compare to Jan 2, 2015 Today's Mobility Monday video is with our very own Coach Noah. Last summer Coaches Jon and Noah attended specialized CrossFit training in mobility. We are excited to have such specialized expertise on our coaching staff. We hope you appreciate it, too. Today we are getting heavy with our squat cycle and doing some brand new movements with the dumbbells. We've been introducing you to the concept of choosing your load, and doing the movements for quality rather than speed. I'm sure you'll agree, you still get a hell of a workout when picking your own load. Some workouts are important to have a prescribed weight, so you can have a benchmark and something to shoot for. For many of our workouts, however, working for load, or a percentage of your 1RM or bodyweight allows you to perform the movements better, thus improving your accuracy, with intensity. Today's Workout Strength: Burgener Back Squat Week 4 10 reps@70%1RM 8 reps@75%1RM 6 reps@80%1RM 4 reps@85%1RM 3 reps@90%1RM Metabolic Conditioning 2 Rounds for Max Reps Pick your load 1Min Dumbbell Ground to Overhead 1Min Burpee 1Min Dumbbell Deadlift 1Min Burpee 1MIN Dumbbell Press, Push Press, Push Jerk 1Min Burpee 1Min Dumbbell Dead animal crunch 1 min rest Movement Tips: The Dumbbell Ground-to-Overhead is executed by bringing a pair of dumbbells from the ground to overhead, pausing in the rack position. The most efficient method is the clean and jerk, but you may find yourself doing a clean and press or clean and push press as the repetitions add up. The Dumbbell Deadlift starts at standing with a dumbbell in each hand. Bend at the waist until the dumbbells are below your knee, then bend the knees until the dumbbell contacts the ground (t is helpful to hold the dumbbell toward the back of the handle rather than in the exact center, allowing only the front 'bell to touch the ground). Return to standing. This is one rep The Dumbbell Press, Push Press, Push Jerk Combo is one of each move, performed in sequence, taking a pair of dumbbells from the shoulder to overhead. The Press involves only shoulder extension and elbow extension. The Push Press uses assistance from the legs to start the dumbbell upwards. Dip vertically and extend the hips forcefully to drive the dumbbell overhead to lockout. The Push Jerk uses the same dip and hip drive to send the dumbbell overhead, quickly followed by another dip to achieve lockout. Dead Animal Crunch is executed laying on your back. With arms and legs straight in the air (90 degrees to the ground, like a dead cartoon animal), "crunch" by pressing your dumbbell straight to the ceiling above your nose. HAPPY BIRTHDAY DARA!We hope your special day is filled with love, laughter and perhaps a few burpees!
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