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.
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!
The CrossFit Open Starts March 1!
It's time to select your Intramural Team, register for the Open, and take the Judges' Course!
The single biggest and most exciting CrossFit event starts on the first day of 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.
We are starting to plan our In-gym Intramural Open now. We are going to split everyone in the gym into 2 teams, Team Marvel and Team DC.
This is the first year we are letting everyone pick their team! Do you identify more with Spiderman, then you're on Team Marvel. If are you more of a Justice League kind of person, then Team DC is for you. Let us know which team you want to be on. 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.
FIVE points for every athlete who officially completes the Judges Course
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:
Once the Open begins (in 2 weeks!) you earn points for your team as follows:
Do you all want to work on pull-ups, toes to bar, double unders?
Great, the group rates for 30 min skill sessions are:
THE OPEN STARTS MARCH 1st! You have time to work on those skills. Talk to your Coach about setting up some skill sessions. Be sure to check your BTWB notifications as one of your Coaches will be creating a group for your team on BTWB. This will be the primary mode of communication about The Open. If you don't know how to see your BTWB notifications, please ask your coach or me.
The first Femmes Fatale of CrossFit were created over twenty years ago! It all started with these classic ladies published in the September 2003 CrossFit Journal article.
CrossFit was developing test pieces, "workouts combine weightlifting and a calisthenic element but are a powerful whole body workout containing functional hip, pushing, and pulling movements," that were to be repeated at irregular intervals to measure fitness.
They soon discovered the strong potency of these ladies to expose weaknesses in fitness.
But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them.
"For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete’s handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller.
Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”
We start Femme Fatale Week with an original. Since this year's theme is Barbie, it's fitting that we start with her eponymous workout.
Today is the FINAL Day to Sign Up for Femme Fatale Week!
Shoveling Snow Can Be a Workout!
FINALLY WE HAVE SNOW! All this snow brings many benefits not the least of which is an unplanned workout for you! Yes, shoveling all this snow is a legit workout and burns lots of calories. Here's a breakdown from Harvard Health Publishing based on your bodyweight.
According to Livestrong, there are three factors that affect the intensity of a snow shoveling workout:
1. The water content of the snow. Shoveling our famous Cold Smoke does not burn as many calories as wet, heavy snow (what we called Sierra cement in Reno). The heavier the snow the harder it is to pick up and throw. No doubt you noticed this over the weekend.
2. Time spent shoveling. Duh, thanks for pointing out the obvious Livestrong. The more time you spend shoveling the more calories you'll burn.
3. Using a snow blower. While blowing snow still burns calories, it's less than manual labor. A 185-pound person using a snow blower for 30 minutes burns only 200 calories, compared to 266 when shoveling by hand.
Shoveling snow not only burns calories, it uses your strong CrossFit built muscles. It's truly a core to extremity workout! Your core must be engaged to help you push lift and throw. Your legs are engaged to help you balance, twist and throw. Your arms are engaged as you push, lift and throw. Are you noticing a trend? Living in snow country requires the ability to balance, lift, twist and throw. Aren't you glad we do all of those things on a regular basis at the gym? How much time did you spend shoveling your drive and walkway over the weekend? Share in the comments.
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