The Open approaches…

My favorite time of year is almost here.  My favorite 5 weeks of the year.  The CrossFit games Open!

Although it doesn’t begin until February 25, registration opens starting tomorrow, January 14!

If this isn’t as exciting to you as it is to me, then you might be unfamiliar with exactly what the CrossFit Games Open is, so let me tell ya a story…

The process for qualifying for the CF Games that takes place each year in July begins a worldwide in house competition called the CrossFit Open.

Every Thursday for 5 weeks, CF HQ releases a WOD that hundreds of thousands of CrossFitters all over the world participate in and log their scores.

This allows you to see where you stack up against all of the other athletes in the world, no matter what your ability level is.  As of last year HQ has included a scaled division, so literally everybody can now participate!

The best part is that every Friday for those 5 weeks we host a “Friday Night Lights” at CFHV where we all come together to do the WOD together.

It’s a great opportunity to add a little more intensity to your daily workout and enjoy a spirited competitive environment, but still within the safety and support of a supportive and welcoming community!

While it still may sound a bit intimidating to some, this year we have a great way to help you all get ready in our “Road to the Open” program.

Today we’ve prepared a FAQ about that program:

  1. Why would I do the RTO program? I am not going to Regionals/Games, and I probably won’t even do that well in the open around the world.
    • Some of the biggest benefits of the Open come after doing the Open.  Every single person has surprised themselves each year, and surpassed any expectation of what they thought they were capable of.
    • Sometimes we’re scared of putting ourselves out there or failing, but when you see that you performed better than thousands of other people in the world, it provides an incredible amount of perspective as to our actual abilities and progress.
    • Whether you end up internally frustrated with your performance or not, if you have done the RTO program you will have the satisfaction that you put in the right effort and got the solid result of that effort. The frustration is replaced with the feeling of accomplishment.
    • When you see the amazing energy, camaraderie, fun themes, and great community building of our FNL events, you can’t help but want to be part of it!
  2. Should I do the RTO or OLY if I only have time for one?
    • Definitely RTO. The Open is more about an engine and strategy then it is about Oly technique and heavier loads.
  3. This seems too serious for me
    • It is serious if you are headed to the Games. Otherwise it’s just a way of having small fitness goals, working hard, and being a part of a great community for really fun events every Friday for 5 weeks.
  4. Why isn’t this for free?
    • It takes countless hours of effort/analysis, creativity, & programming to build a truly valuable program.  
    • Considering personal training or coaching can run $50-$75/hour conservatively, at $99 for 6 weeks of once a week 90 minute sessions with specialized programming, that’s just $11/hour!
    • The knowledge and experiences you will get for this workshop is worth far more than 1 evening out to dinner and/or a few drinks.
  5. Provide me an example of something I will learn?
    • Each Open workout can be dissected into optimal patterns and strategies that fit your specific strengths and weaknesses. This personalized assessment will help you learn a lot about yourself and programming design.
    • You might be making some mistakes on your reps that you don’t realize. Learn how to avoid a no rep and become familiar and comfortable with the movement standards.
    • You need to train in an environment that simulates the Open or you won’t be ready for optimal performance.

Our Road to the Open program begins THIS Saturday, January 16.  The sign-up sheet is in the lobby, and you must sign up to attend the program.

Here is a direct link with more information: http://www.crossfithighvoltage.com/rto/

Victories outside of the gym aren’t always as easily measurable and repeatable, that is a big reason why we love CrossFit!

Here is an opportunity for weekly victories that will improve your fitness, elevate your attitude, & bond you with your entire community!


Wednesday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle (we finished 4 weeks DL last week). We will revisit the components of the Power Snatch and OHS through various drills, and test the Power Snatch + OHS OR Snatch on Week 4.

A: Group Warmup & Mobility

B: Pre-WOD Skill: EMOM 5 – Dip Progression

C:STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 1
C1: DRILL #1: ANGEL DROPS
C2: DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH
C3:PRACTICE: HANG POWER SNATCH x 5 REPS – EMOM 6 MINUTES

D: WOD – 10 MIN AMRAP LADDER: +2 Reps each round:

2 KB SWING + 2 BURPEES (Upscale to Burpee Tuck Jumps)
4 KB SWING + 4 BURPEES…

Fusion (6:30pm):

STATION A: EMOM 8 – 30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE (8 sets)

REST 1 MIN / ROTATE

STATION B: EMOM 8 – 5 BURPEES AFAP + BOX STEP UPS/DOWNS (time remaining of minute) (8 SETS)

REST 1 MIN / ROTATE

STATION C: EMOM 8 – 5 SQUAT JUMPS AFAP + 10 M Shuttle RUNS (time remaining of min) (8 SETS)

REST / REGROUP

CASH OUT: 100 SIT UPS FOR TIME

momWOD:

Group Warmup & Mobility – Blood Flow and Hip Openers

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – 12 MIN AMRAP

6 RING ROWS
12 BOX JUMP / STEP UPS
6 PUSH UP / ROLL UPS
24 DOUBLE UNDERS (48 Single Jumps)


Thursday’s Training:

CrossFit:

Gymnastics Skill Work – 15 MINUTES – DIP PROGRESSION

Conditioning: 36 MIN PROGRAM:

1 MIN MAX EFFORT AIR ASSAULT
1 MIN REST
1 MIN MAX REP SIT UPS OR V-UPS (May Upscale to Max # Muscle Ups in 1 min)
1 MIN REST
x 3 SETS (12 MIN)
+
:45 MAX EFFORT AIR ASSAULT / :15 REST
1 MIN REST
:45 HOLLOW BODY HOLD (max compression) / :15 REST (May Upscale to Max # HSPU in 1 min)
1 MIN REST
x 3 SETS (12 MIN)
+
:30 MAX EFFORT AIR ASSAULT / :30 REST
1 MIN REST
:30 MAX REP Bent Knee to L-Sit (May Upscale to Hanging L-Sit Hold) / :30 REST
1 MIN REST
x 3 SETS (12 MIN)

Fitness (7:00am & 6:30pm):

A: BB Strict Press – With Empty Barbell (Warmup sets) – 2 Reps EVERY 15 SEC x 8 SETS (2 MIN)

5 SETS:
B: BB PUSH PRESS CLUSTERS (3.3.3)*; Rest approx. 1 MIN in rotation
The “*” Signifies a 20 sec rest between clusters of 3 UB Reps. Whole set – 9 reps. May add weight each complete set.

WOD: 3 ROUNDS:

SCORE IS TIME FOR EACH ROUND. REST 2 MINUTES BETWEEN ROUNDS.

500 M ROW + 20 BURPEES