Get Ready for The OPEN!The single biggest and most exciting CrossFit event starts this week! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN. Every Thursday, starting this week, CrossFit will release a workout. There will be an Rx'd, Scaled and Foundations 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 March 1st and ending March 15th. You're going to do The Open workouts anyway, so you might as well participate in The Open. Plus you earn points for your team when you officially sign up! 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. Marvel and DC. You can earn valuable pre-season points NOW for your team. Team DC already has 10 pre-season points and Team Marvel has 3. You earn points for your team as follows.
Pre Season Points 1. Teams are given 1 point for every athlete who officially signs up for The Open. 2. Teams are given 5 points for every athlete who officially completes the Judges Course. Competition Points 1. Teams are given 2 points for every athlete who completes a given Open workout 2. 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. 3. 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, Scaled, Age groups, Foundations ). 6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week (this is determined by the coaches so be ready to nominate an athlete each week) You can earn up to 6 pre-season points for your team NOW through Monday! Often times the teams with the most pre-season points gets out ahead and stays there. Want to help your team via your brains not brawn? Take the Judges course!
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How to Eat for The CrossFit Open!The CrossFit Open is just 7 days away! The Open is a world-wide online CrossFit competition and it's SO.MUCH.FUN. We are doing an Intramural Open which means that EVERYONE in the gym is a team player. Have you selected your Intramural Open team yet? The Open is a competition and we often drive just a littler harder through the Open workouts. Your nutrition over the next 3 weeks will help you perform AND recover. I'm sharing a great, concise guide to eating well during The Open. You can read it below. Of course, you'll want a recipe to get you all ready to crush the Open. Click on the image below for a delicious recipe for caramel mocha protein shake courtesy of Working Against Gravity. You'll want to enjoy this shake as a pre or post workout source of important calories and vital macronutrients. Be sure to check out the Working Against Gravity Open Prep Guide that I shared on the blog yesterday!
The Open Starts NEXT FRIDAY!
The single biggest and most exciting CrossFit event is happening in March! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN.
Every Thursday, Starting Feb 29th, CrossFit will release a workout. There will be Rx'd and Scaled versions for everyone including Masters 55+ and there will be a Foundations version for brand new folks or folks recovering from injuries. We 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 March 1st and ending March 15th. 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. The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different. This year YOU get to select which team you want to be on! Our 2 teams are Team Marvel and Team DC. Let us know which team you want to be on by completing the form below.
Your team Captains will be announced next week. If you would like to volunteer to be a Captain, please let me know. Team Captains are responsible for rallying all team members to earn as many points as possible.
It's time to earn as many pre-season points as possible. Pre-Season points are: ONE point for every athlete who officially signs up for The Open. https://games.crossfit.com/ FIVE points for every athlete who officially completes the Judges Course. https://oc.crossfit.com/course?id=61&language=en Last year the team with the most pre-season points kept their lead. It really makes a difference. You can earn a point RIGHT NOW by registering for The Open: https://games.crossfit.com/ Once the Open begins (on March 1) you earn points for your team as follows: 1 point if you do the CrossFit Open Workout 3 points if you finish in the top 3 Scaled, Rx, Foundations 2 points if you do something for the first time or get a PR 5 points to the team with the best SPIRIT You NEED Protein!
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours?
You may have heard that you shouldn't eat more than 30 grams at a time because anything over that is "wasted." Or that you'll damage your kidneys if you eat too much protein. Or shouldn't supplement with collagen because it is an incomplete protein. Click on the Insta link below to read about 5 protein myths and what is really the case with protein with OptimizeMe Nutrition.
Protein is essential to human performance and most of us don't eat enough of it. Listen to the podcast below to learn about the myths and realities of protein.
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