Siri and Bridget are looking strong on their pull-ups. They are participating in the Whole Life Challenge.
While we have started the 2015 CrossFit Games Open competition, we are still going strong with our Whole Life Challenge. Today we will practice our double baseline in two rounds for time. We will begin retesting our WLC workout in two weeks.
Make -up missed lift or gymnastics progression
Two rounds for time:
40 air squats
30 sit ups
Monday's 5:30pm class practices their L sits and L holds. Which gymnastic skills have you been working on?
Today we are doing CrossFit Games Open workout 15.1. If you are on our team, please join us tonight at Coldsmoke CrossFit at 5:30pm. Otherwise, all of us are dong the first 2015 CrossFit Games Open workout in your regular class. There's still time to register to compete! Join our team.
Overhead Squat 3 - 3 - 3 - 3 - 3
CrossFit Games Open WOD 15.1
Complete as many rounds and reps as possible in 9 min of:
15 Toes to bar
10 Deadlifts 115/75
5 Snatches 155/75
If you are competing in The Open, you must complete Workout 15.1a:
Immediately after 15.1, you have 6 minutes to establish a max effort:
Clean & Jerk
Read about standards and scaling options here.
Skip is competing in The Open and wants you to join him!
Today at 6pm the first workout of the 2015 CrossFit Games open will be announced. The Open is a 5 week worldwide CrossFit competition. It is the first phase of several competitive events leading up to the CrossFit Games this July. The Open is truly a competition for everyone. You will compete against other CrossFitters just like you. Last year over 200,000 athletes competed in The Open. The top 20 finishers from each region (we are in the West Region) advance to the Regional competition, where the top 3 Regional finishers advance to the CrossFit Games.
Most of us do The Open to have fun, compete against folks just like us, and to be part of the larger CrossFit community. So far we have 8 people on our team and we want more! We will be doing at least two workouts at other CrossFit gyms in Bozeman. Tomorrow we are heading over to Coldsmoke CrossFit and March 13th we will compete at CrossFit Bozeman. This is a great opportunity to meet other CrossFitters, and see old friends.
The Open is a tremendous opportunity for personal growth. Nearly everyone achieves some kind of physical milestone. You might get your first double under, toes to bar, pull up, or get a PR on your snatch. Let's be honest, none of us are going to make it to Regionals, but some of us might be the top ten in the state, or in the top 100 of our region. You never know until you try. Here's a great article on the reasons to try The Open.
We will be doing The Open workouts every Friday in the gym. Our team will do them together Friday evenings after the 5:30pm class. Don't worry if you can't make the Friday night workout. There is an opportunity to do the workout Sunday with some other local CrossFitters. Won't you join our team?
Overhead Squat 5 x 3
Row 1Km TT
Rest 5 mins then
As many reps as possible in 5 mins of:
Row'd Royalty - Jan 17 - Feb 7
Olympic Weightlifting Seminar - Feb 2
Femme Fatale Week - Feb 10-15
Record your WOD on Beyond the Whiteboard.
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