February 22, 2016
The Open – The Plan
The first Open workout will be announced THIS Thursday at 8 PM at games.crossfit.com. Make sure to tune in and watch two Games athletes go head-to-head.
At CFVB, we will have these options for completing the Open workouts:
- Fridays at 5 PM (for those who can’t make Saturdays)
- Saturdays at 6, 7, 8, and 9 AM (the preferred day)
At each workout time, this is how it will work:
- Upon coming to the gym, write your name on the board under the class time you will be performing the workout. We will assign heats and you may be asked to judge.
- Both Rx and Scaled workouts will be given and you will choose which one is appropriate for you.
- We will brief the workout at the board, answer questions and every registered athlete will complete it with a judge.
- After the workout, you will sign your scorecard and enter your scores online by 8 PM on Monday. PLEEEAAAASE (please, please, please) remember to submit your scores. Every year at the deadline each Monday, I scramble to call, email and text people who don’t have their scores in. You want your hard work to count!
- I will validate the score you enter after comparing it to your scorecard.
Some tips:
- Take a rest day the day before you will be competing.
- Review the workout standards. They will be available on the Games website once the workout is announced and I will also post on this website on Saturdays.
- If you are doing the event on a Friday, be aware that there is a regular class going on and be considerate.
- If you are comfortable with judging, please pitch in. You must not be afraid to “no rep” someone. It’s not personal and we take upholding the standards very seriously. Rob and I will be roving around as head judges to make sure everyone complies.
- Don’t try anything different for these workouts (i.e. a new pre-workout drink or nutrition plan). Treat it as you would any other training day.
- Warm up effectively.
- Cheer on your fellow athletes.
- Put it all out there! Do your best and HAVE FUN!
Lastly, we have two options for this year’s affiliate team shirt. See below – purple rush or military green. Women’s tanks are shown, but men’s tees are also available. All registered athlete names will be listed on the back. If you’d like one, you MUST post to comments below with your name, designation of a tee or tank, your size and color. Deadline is Thursday.
HAPPY BIRTHDAY TO GINA KARSHNER & FRANKIE DELACRUZ!
Workout of the Day
:00
Barbell Warm-up
:10
Every 2 minutes for 16 minutes/6 sets:
1 squat clean + 1 Pause Front Squat + 1 Front Squat
60-75%
:30
Every :30 for 10 min: 3 handstand push-ups
:40
2 Sets of:
8 Dumbbell strict press
10 Ring row with feet on 20″ box
:50
Midline
3 sets of:
10 Abmat sit-ups
:30 hollow hold
15 toes to bar
– rest 2 minutes between sets
Post your scores to the Whiteboard.
Bill – 2 xl green tshirts
Andrea – Tank – M – purple
Green T large please, thanks.
Jason- Large green please
Emily, Tank, XS, Green Please
Small purple rush tank please.
XSmall purple tank please
Medium green please.
Tshirt not tank.
Yeah right, you want the tank
You need a purple one!!
Molly- Small tank, green please
Military Green Tee XL Please
green Tshirt Large please
Jason Odom
Green
Large
Medium tshirt, mil spec green si void plez
2 green
Medium for Sal
Xtra Small for Tati
Large tank purple pleaseeee:)
Small green tank please
Liz-tank-military green-medium
Green XS tank
Large purple T shirt
Pinky wants a large green T shirt please
Purple- medium. Thanks :)))
Good luck everybody. Green Tshirt Med. Thx.
Green Tank – M
Zach military green large
Amy
Military green small
Amy tank
2 xl green t shirts
Small Purple Tank please!
Jeremy
2 large military green T shirt
Jeremy odom
Lg-green
Purple – Small – t-shirt. Thanks
Peter – large t-shirt – purple
XL green
Small, military green men’s tee shirt. Thank you.
Large green “T” please, thank you X.
1 M military green tank and 1 L green Tshirt
Thank you!!
Lisa – M tank purple. Thanks!
Nicole, small military green tank please!
Green tank small please
Small purple tank please.
Mikaela Bagby | Military GREN | Small
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Green Medium
One green XXL….thanks.
Also, Matt XL green… Thanks
T-shirt
XL purple tshirt
1 Mens green xl
1 women’s purple m tank
Small green T-shirt please and small green tank
Rachel
Small purple tank top