On Saturday we will start the CrossFit Open, a worldwide competition hosted by CrossFit Headquarters. For the next 5 weeks, we will be having our normal Saturday 9 am class, and then doing the Open event at 10 am. Depending on the length of the workout and number of heats, it could run until noon or slightly after.
We need more participants to sign up, even if you don’t want to submit your scores on the CrossFit website. We need judges, and people to cheer the rest of us on as we give these fun workouts our best efforts.
There are many ways to participate, including, but not limited to:
· Doing the workout
· Judging for other members (we need lots of judges)
· Cheering on those competing
· Bringing healthy snacks
The workouts can be scaled, the same way we modify any movement in our classes throughout the week. Lighter weights, or variations of the movements are acceptable. If we get enough participants, Leah, Marisa and Hyoung will each have a team, where every member can score points.
I understand that this sounds intimidating to a lot of people, but it really is just for fun. Come in and do the best you can and you will have a great time.
Performing well on the workouts is only a small fraction of ways you can score points for your team. This is supposed to be a fun way to build community, so showing up, judging/counting reps for other members, bringing healthy snacks are all ways to help your team score points.
This is a great time to workout and connect with other members that you might not get to normally train with. This is an opportunity to observe members of all fitness levels compete for fun, in a social manner. Please bring friends, family and kids to cheer you on.
CrossFit will release the first workout Thursday at 5 pm.
Please add your name to the google doc if you are on board.
(A) Snatch – 85% x 1 x 5
(B) 4 x 60s assault bike, rest 3.5 minutes
(C1) Hollow rock – 3 x 30s
(C2) Russian twists – 3 x 20
(A1) Back Squat – 5 x 3 @ 30X0
(A2) Chin above bar hold – 5 x 15s
(B) AMRAP in 4 minutes x 2, rest 2 minutes
· 8 chest to bar pull ups
· 10 thrusters
· 20 double - unders
(A) Power Jerk – 4 x 3
(B) AMRAP in 30 minutes
· run 350m
· 20/14 cals AB
· 50 double unders
· Row 20/14 cals
· 60s plank
(C) knee in corner stretch – 60s each
(A1) Db bench press - 5 x 10
(A2) T bar or DB Row 5 x 10
(B) 21, 15 & 9 reps
· toes to bar
· assault bike calories
(C1) side plank – 3 x 40s each
(C2) ABMAT sit up – 3 x 25