March 2, 2015


March 2, 2015

The Open – Everyone Please Read 

15.1 & 15.1A is a wrap! We are really proud of everyone’s performances and attitudes. I think everyone had a great time and really pushed themselves.

The event days and times ran pretty smoothly, but we’d like to make the following reminders and adjustments.

  • If the Friday PM and Saturday event times do not work on any particular week, you must make arrangements with Wendy via email to perform the workout with a judge at another time. You cannot just show up to a regular class to perform the workout. Coaches are focused on the athletes in the class and cannot be expected to neglect their responsibilities. If we know ahead of time, we can make the proper arrangements.
  • If you are coming in Friday afternoon for the Open workout, please respect the Teen and regular class. Last week, the Open competitors took over. When  you arrive, please see Wendy and she will let you know where to warm up, set up, etc. Rob will be handling the regularly-scheduled classes.
  • On Saturdays, if you aren’t registered for the Open, you still get to experience the Open workout as our workout of the day. Your point of contact will be Rob who will be able to work with those that aren’t registered so that they get the proper coaching and attention. Wendy will brief the workout, assign judges, etc.

You guys did a great job of giving the athletes in the heats plenty of space, cleaning up and supporting each other. Let’s just incorporate these few things above so that everyone is happy and has a great time.

There were so many clean & jerk PRs during the first Open workout! Post your thoughts, PRs, etc. to comments.

Open 15.1_020

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes/6 sets:
Two 3-position squat cleans with 2-second pause at floor, above knee and power positions.
Rx+: 135/185/85-105
Rx: 95-135/65-85
Master’s 55+ 65-95/35-65

AMRAP in 12 minutes of:
60-calorie row
30 chest-to-bar pull-ups
15 front squats (from floor) Rx+: 185/125, Rx 155/105, Masters 55+: 135/85

Post your scores to the Whiteboard.

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