ANNOUNCEMENT – THEME FOR JAN AND FEB
Every Month or so we have a New Theme or Direction at our GYM.
THIS MONTH and NEXT MONTH we will be focusing on … dun dun duhhh … PREPARING FOR THE CROSSFIT OPEN.
What is the CrossFit Open??? (click here to see CF’s article about the open)
Basically, CrossFit has made working out Competitive. So every year they hold a GLOBAL competition – the OPEN. This year, starting March 6th, every week for 6 weeks a new WOD will be posted on CrossFit’s Games Site and every crossfitter will have one week to complete that WOD at their local CF gym. After you finish the WOD, you can post your score online, we your coaches have to validate it (ensuring you did ALL the workout PROPERLY), and then it ranks you ACROSS THE WORLD!!! The world is divided into regions and at the end of the open, the top 60 men and top 60 women in each region are invited to compete in the next stage of the competition. IT IS SOOO FUN!!! And it really builds some comraderie at the gym.
SO, WHAT CAN YOU EXPECT FROM US, YOUR COACHES, DURING THIS TIME???
First of all, we are going to hound you, hound you, hound you on FORM. Every rep has got to be legit (no half squats, no half pull ups, no weinie pushups, etc). This is a competition and we’ve got to have strict standards =)
Also, every week in Jan and Feb we will program at least one WOD which CF has used in the past as OPEN WOD’s (today’s wod is an OPEN WOD from 2011). Members will do this WOD as part of regular class…BUT…we the coaches are going to be extra stingent on these days to make sure every rep you do in the WOD is legit. On these day’s you’ll have someone counting your reps and if any rep is not up to par, then you’ll hear a “NO REP” which means you can’t count that rep and you gotta re-do it. IT WILL BE AWESOME!!!
TODAY’S WOD – GAMES OPEN WOD 11.1 (from spring of 2011)
Double Unders (DU)
WOD 10min AMRAP
Games 11.1 (See demo here)
30 – Double Unders (or 90 singles if can’t do doubles)
15 – Power Snatches (from the floor if can) (75lb/55lb) (*note – does not HAVE to be a snatch…just get it from ground to overhead)