Favorite Open memory two-fer!

If you didn’t already know, I’m away in Scottsdale Arizona at OPEX headquarters working on some continuing coaching certification.  It’s all part of a year long program that I’m just about done with that covers pretty much every facet of coaching.

Specifically this week has focused on nutrition and lifestyle coaching, which of course got me thinking about goals.

Some of you may not even have a specific goal in mind, and that’s ok…but since the Open starts this week, let’s talk about some goals for the Open.

To start off and be totally honest, I realize many of you may not even care.  You show up, you do what’s on the screen…sometimes hard, sometimes just coasting through to get a sweat.  Doesn’t really matter what the WOD is, you just don’t want to think about it.

Guess what?

That’s a completely realistic and great goal right there!  Show up, trust that I have a plan for you, check fitness off your list for the day, go home, repeat.

Others may look forward to the Open all year long.  Our Friday Night Lights events are legendary even amongst other CrossFit gyms.  You love the energy, the community, the fun themes, free schwag from vendors, and meeting people from every class. Also a great goal.

Show up, have fun, no pressure.

Then there is a small sub-set that is competitive.  Our gym isn’t the most competitive gym; it just isn’t our vibe.  We aren’t training for the CrossFit Games, or even Regionals for 99.9% of us.

We’re training for life.  To ascend a flight of stairs without losing our breath.  Help a friend move a couch or a fridge with ease.  Keep up with our children and have the energy to maintain our family. Have the mental acuity & resilience to be an effective leader or employee.

Competitive or not, the Open is for all of us.  It creates a window of time to pick a goal that aligns with YOUR priorities in life, and empower yourself (along with the help of this community) to feel fulfilled.

So what is your goal?  Come in the top half in our region for your age group? Beat everybody in your class time? Get your first pull-up or double-under?

Great goals…but think smaller.

How about just completing each workout for all 5 weeks…in the scaled division.  How about cheering on your best training buddy as they try to achieve their goal for the week?  How about having the BEST costume for one of our themed weeks?

How about just doing your first Open workout ever?

Whether you register or not, all classes will be doing the WOD on Fridays, so you all get to participate with no barrier to entry at all other than just showing up.  So, what should you expect?

Fun.  A lot of fun.

Support!  It may be the only competition in the world where the person who gets cheered for the loudest is the one that finishes last.

Inclusiveness.  There is an age division for everybody, and within that there is a scaled option.  From novice to professional, there is a space waiting for you.

Pride.  Pride in your gym, pride in your friends, pride in their accomplishments, your accomplishments, and pride in your sport.

So think about what you want to do over the next five weeks, and then come and let all of us celebrate you each week as you take another step on that journey.


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Shoulder & core stabilization (db ohwl db thrusters)

Plyometric power (box jumps)

Hamstring & glute strength (sumo deadlift)

Tuesday:

Olympic weightlifting & barbell cycling (power clean)

MAP (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Vertical pressing, lat pulling, & lower abs endurance (WOD)

Anaerobic lactic capacity

Thursday

Aerobic conditioning & pacing (WOD)

Friday:

Open WOD 17.1


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@0:00
15 MIN AMRAP:
15 DB OVERHEAD WALKING LUNGE
10 BOX JUMP W/ SD
5 DB THRUSTERS

@20:00:

10 MIN TO BUILD TO A TOUGH TRIPLE

SUMO DEADLIFT

@35:00:
2 MIN AMRAP:
SHOULDER TAPS

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

A) 3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

B) TABATA STYLE ROTATION – x 6 SETS (12 MIN):

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

C) WOD: 8 MIN AMRAP:
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (115/75#)
CAL ROW
CAL ASSAULT

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1) 6 STRICT DB PRESS @ 40X2; REST 30 SEC
A2) 10-12 UB DB PUSH PRESS; REST 60 SEC

B) PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:

CYCLE THROUGH 2 x:

B1) BOX JUMPS
B2) AMSAP BOTTOM OF DIPS ON RINGS OR BOX
B3) COSSACK SQUATS
B4) AMSAP TOP OF RINGS FULL EXTENSION
B5) ALT. JUMP LUNGES
B6) AMSAP CHIN OVER PULL-UP BAR
B7) SQUAT – TUCK JUMPS
B8) AMSAP CHEST TO RINGS HORIZONTAL

Progressions:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (95/65#)
CAL ROW
CAL ASSAULT
If you didn’t already know, I’m away in Scottsdale Arizona at OPEX headquarters working on some continuing coaching certification.  It’s all part of a year long program that I’m just about done with that covers pretty much every facet of coaching.

Specifically this week has focused on nutrition and lifestyle coaching, which of course got me thinking about goals.

Some of you may not even have a specific goal in mind, and that’s ok…but since the Open starts this week, let’s talk about some goals for the Open.

To start off and be totally honest, I realize many of you may not even care.  You show up, you do what’s on the screen…sometimes hard, sometimes just coasting through to get a sweat.  Doesn’t really matter what the WOD is, you just don’t want to think about it.

Guess what?

That’s a completely realistic and great goal right there!  Show up, trust that I have a plan for you, check fitness off your list for the day, go home, repeat.

Others may look forward to the Open all year long.  Our Friday Night Lights events are legendary even amongst other CrossFit gyms.  You love the energy, the community, the fun themes, free schwag from vendors, and meeting people from every class. Also a great goal.

Show up, have fun, no pressure.

Then there is a small sub-set that is competitive.  Our gym isn’t the most competitive gym; it just isn’t our vibe.  We aren’t training for the CrossFit Games, or even Regionals for 99.9% of us.

We’re training for life.  To ascend a flight of stairs without losing our breath.  Help a friend move a couch or a fridge with ease.  Keep up with our children and have the energy to maintain our family. Have the mental acuity & resilience to be an effective leader or employee.

Competitive or not, the Open is for all of us.  It creates a window of time to pick a goal that aligns with YOUR priorities in life, and empower yourself (along with the help of this community) to feel fulfilled.

So what is your goal?  Come in the top half in our region for your age group? Beat everybody in your class time? Get your first pull-up or double-under?

Great goals…but think smaller.

How about just completing each workout for all 5 weeks…in the scaled division.  How about cheering on your best training buddy as they try to achieve their goal for the week?  How about having the BEST costume for one of our themed weeks?

How about just doing your first Open workout ever?

Whether you register or not, all classes will be doing the WOD on Fridays, so you all get to participate with no barrier to entry at all other than just showing up.  So, what should you expect?

Fun.  A lot of fun.

Support!  It may be the only competition in the world where the person who gets cheered for the loudest is the one that finishes last.

Inclusiveness.  There is an age division for everybody, and within that there is a scaled option.  From novice to professional, there is a space waiting for you.

Pride.  Pride in your gym, pride in your friends, pride in their accomplishments, your accomplishments, and pride in your sport.

So think about what you want to do over the next five weeks, and then come and let all of us celebrate you each week as you take another step on that journey.


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Shoulder & core stabilization (db ohwl db thrusters)

Plyometric power (box jumps)

Hamstring & glute strength (sumo deadlift)

Tuesday:

Olympic weightlifting & barbell cycling (power clean)

MAP (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Vertical pressing, lat pulling, & lower abs endurance (WOD)

Anaerobic lactic capacity

Thursday

Aerobic conditioning & pacing (WOD)

Friday:

Open WOD 17.1


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@0:00
15 MIN AMRAP:
15 DB OVERHEAD WALKING LUNGE
10 BOX JUMP W/ SD
5 DB THRUSTERS

@20:00:

10 MIN TO BUILD TO A TOUGH TRIPLE

SUMO DEADLIFT

@35:00:
2 MIN AMRAP:
SHOULDER TAPS

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

A) 3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

B) TABATA STYLE ROTATION – x 6 SETS (12 MIN):

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

C) WOD: 8 MIN AMRAP:
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (115/75#)
CAL ROW
CAL ASSAULT

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1) 6 STRICT DB PRESS @ 40X2; REST 30 SEC
A2) 10-12 UB DB PUSH PRESS; REST 60 SEC

B) PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:

CYCLE THROUGH 2 x:

B1) BOX JUMPS
B2) AMSAP BOTTOM OF DIPS ON RINGS OR BOX
B3) COSSACK SQUATS
B4) AMSAP TOP OF RINGS FULL EXTENSION
B5) ALT. JUMP LUNGES
B6) AMSAP CHIN OVER PULL-UP BAR
B7) SQUAT – TUCK JUMPS
B8) AMSAP CHEST TO RINGS HORIZONTAL

Progressions:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (95/65#)
CAL ROW
CAL ASSAULT
Today I’m bringing you not one, but TWO favorite CF Games Open memories.  One from Coach Jose, and one from Coach Derrick.

Each is special for a different reason, but both are sure to get you pumped!

Jose:

The Crossfit Open is amongst us! What a time we have anxiously awaiting the WOD announcement every Thursday at 5pm and crossing our fingers that Castro presents us with a movement that is right up our alley.

We then send numerous texts messages or take to social media about how we either love it, or how we should take pitch forks and tell Castro how we really feel.

Regardless of the array of things that come with the Open, the one thing we can agree on is being able to give ourselves an annual assessment on how far we’ve come.

The Open is meant to find the fittest in the world. That title can be very overwhelming knowing that it’s meant to state who is deemed the fittest. Perhaps you find yourself questioning whether or not you should even partake in this international event?

Well allow me to tell you, it’s imperative you do! Why??? Thanks for asking!

This a great opportunity for you to see what you’re capable of. For those who’ve done it before, you know what I’m talking about.

I recall my very first Open workout. As a matter of fact we just did it during the first Friday of this year’s Open Prep: 10 min AMRAP of 30 double unders & 15 power snatches.

My score was definitely on the low-end (about 3). I’m glad it happened because it jettisoned me to really step up my fitness as well as my weight loss. I was able to lose about 60# after that, and fast forward a few years: I got 7 rounds!

It doesn’t stop there! I’ll be pushing myself this year to see how I rank now that I’m feeling great! So join me for Friday Night Lights and let’s see what feats we can accomplish together.

Derrick:

“My favorite CrossFit Open memory was in 2014. This was before I became a coach at CFHV.

Leading up the Open my “little sister” Katie Grinsell expressed her concern about completing all the workouts, so we spent a few weeks training after class on different movements.

Watching her finish each workout which had movements she struggled with made me extremely proud. The aftermath could have not be captured better than it this picture.

It’s not about the numbers or where you place in the Open. It’s about seeing all your hard work coming together with your peers supporting you in the moment.


Wednesday’s Training:

CrossFit:

A) 16 MIN TO ROTATE THROUGH:

A1) 5 BENT OVER ROW @21×1

REST 1 MIN

A2) :45 HOLLOW HOLD

REST 2 MIN

B) WOD- FOR TIME:

100 DOUBLE-UNDERS
30 BURPEES
20 C2B
50 DOUBLE UNDERS
20 BURPEES
10 C2B
50 DOUBLE-UNDERS
10 BURPEES
5 C2B

REST 2 MIN

50 SIT-UPS

Fusion:

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min):

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

A) Barbell Strength:

Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as earned. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

B) WOD- FOR TIME:

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

A) OLYMPIC WEIGHTLIFTING:

8 MIN- MODERATE SINGLE POWER SNATCH

B) 10 MIN AMRAP:

200M RUN
10 SIT-UPS
10 RUSSIAN KB SWINGS (53/36#)

REST 3 MIN

C) 10 MIN EMOM:

START @ 50%- 1 POWER SNATCH*

*add 10/5#
*at :30 do 4 BURPEE OVER BAR

Fitness:

A)  STRENGTH, TECHNIQUE & DEVELOPMENT:
3 SETS:

A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

B ) WOD: Running Clock…

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

Progressions:

A) OLYMPIC WEIGHTLIFTING:

8 MIN- MODERATE SINGLE POWER SNATCH

B) 10 MIN AMRAP:

200M RUN
10 SIT-UPS
10 RUSSIAN KB SWINGS (44/26#)

REST 3 MIN

C) 10 MIN EMOM:

START @ 50%- 1 POWER SNATCH*

*add 10/5#
*at :30 do 4 BURPEE OVER BAR