We are a bit crazy about the CrossFit Games Open. It's a party at the gym for the next 5 Fridays! We are so excited so many of you are competing in our Intramural Team competition. We are thrilled 14 of you have officially registered for the CrossFit Games Open! LET'S DO THIS!
Here's how the next 5 Fridays will roll: 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. SCORING 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. Today's Workout 2016 CrossFit Games Open Workout 16.1
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Happy Birthday Derek! We wish you a special day full of love, laughter and a heavy barbell:-)
Today we retest our back squat. We just finished up a back squat strength cycle. Today is the day to see how much stronger you have become. Consider going for a new 1 rep max today. Then back off to 80-85% for your set of 10. Remember what you did for the Burgener Strength cycle? Let that be your guide for today's sets. Good luck! Today's Workout Back Squat 1-10-1-20-1-30 reps for load Score is the combined total of all 6 barbells Compare to December 9, 2015 Kim reminds us how to do it! We are in the middle of week 6 of our New Year Whole Life Challenge. For many of us, this is the time we start to lose focus and our commitment waivers. The WLC is 8 weeks for a reason! Pushing through these last 2 weeks is a valuable lesson in focus, perseverance and commitment. Even if you've had a few low scoring days, it's important to start fresh every day. Our missteps, slip-ups, and outright falls are life's events from which we learn the most about ourselves. We find out who we really are when the times get tough. What is the story you tell yourself when you make choice you later regret? Do you beat yourself and play an endless loop of negative self talk? What if you forgave yourself, took a deep breath, recognized your vulnerability, and accepted the consequence of your choice? How great would that be? Yes, let's try it. Our weekly lifestyle challenge is to make a daily prioritized list. This is such a valuable lesson in learning about your priorities and (probably, most importantly) what derails you. Knowing what sucks your time and distracts you away from your priorities will enable and empower you to manage your time, relationships, career and life. Good luck! Today's Workout Push Press 1-10-1-20-1-30 reps for load Score is combined load of all 6 barbells. We just finished up a press strength cycle, and today is a great day to try a new one rep max. If you benched press for your strength cycle, you can bench press today. Get as heavy as you can for the first single. Back off to 85% for the next set and then see where you go from there. Compare to Dec 17, 2015. These are great tasks to add to today's list:
1. Attend Coach Noah's information session on the OCR course tonight at 6:30pm 2. Register for the CrossFit Games Open 3. Exercise Today we do a much-loved and much-feared classic CrossFit workout - Fight Gone Bad. Coach Glassman made this workout to help train UFC champion BJ Penn. When BJ Penn was laying on the floor, looking up at the sky wondering what the hell just happened to him, Coach Glassman asked him if the workout felt like anything like a fight. Penn replied, "It's like a fight gone bad" and a notorious and legendary CrossFit workout was born. Today's Technique Tuesday video is with Coach Glassman. He explains the origin of the workout, the specific stimulus and metabolic pathways it trains, and the inevitable technique breakdown that occurs for nearly everyone as the fatigue sets in. The better condition you are in, the longer you can delay technique breakdown. The more you practice correct technique, the more efficient you will be, and the longer you will be able to endure. Good luck! Today's Workout Fight Gone Bad 3 Rounds of 1 minute at each station of: Wall balls 20/14# Sumo Deadlift High Pull 75/55# (watch Coach Becky's demo video) Box Jumps 20" Push press 75/55# Row for calories REST 1 MINUTE Compare to May 18, 2015. Are you ready for the CrossFit Games Open? We are! This first workout is release this Thursday and we'll be doing it for the Workout of The Day every Friday for the next 5 weeks. Click here to learn more about The Open. Reminder: Coach Noah's information session for his special obstacle course race training program is tomorrow night (Wednesday) at 6:30pm.
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