Great job on 16.1 guys and girls. Same process this week with the Thursday night announcement at CFBB and Friday Night Lights at CFBB and CFSL. If you are participating in the Open, don’t forget to log your score for 16.1 into the CrossFit Games site! CFBB Intramural Open participants, this is the only way you will get participation points for your team!
CFSL and Coach Bambi is hosting Jake Haskett. Jake is RIDING HIS BICYCLE ACROSS THE COUNTRY raising money for his box owner’s 1.5 year old son Benedict who has cancer of the eye and for Damaris, a 61 year old member at their box, CrossFit 12:11, fighting non Hodgkins lymphoma. He should be coming through on Monday or Tuesday. Please give him the grand CFSL welcome.
View the video from CrossFit.com here:
This one’s all about engine.
There is a warm-up written on the board at the gym that you will do on your own when you come in. We will run groups as people are ready. This is the longest Open WoD we have seen and because of the space requirements we will have to really help each other out today. Once we get rolling we have to seriously minimize the time between workouts. They need to be back to back, please help us out with that!!
1) Start slow and ease in
4) Don’t redline until the end
25 ft OH Walking Lunge 95/65 (Scaled: Front Rack Lunge 45/35)
25 Ft OH Walking Lunge (Scaled: Front Rack Lunge)
8 C2B Pull-Ups (Scaled: Jumping Pull-ups)
*Jump over the bar after each burpee.
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep.
#TBT to last year’s first Open WOD announcement…
The 16.1 CrossFit Open WOD is announced tonight! We will be watching the live announcement at CFBB tonight, so there will be NO 7PM CLASS. After the announcement, our three intramural team captains Ashley, Jessica and Kevin, and Coaches Josh and Alex, will do the WOD together so come cheer them on and get the Open started off with a bang!
Pay attention to the WOD today… If you are signed up for the Open and will need to be judged on Friday, you have the option to do the walk-through instead of the regularly scheduled workout. If you choose to do the walk-through, please do your best to stay out of the way of the class.
If you are not signed up for the Open and want to get a normal workout in, don’t worry we have a workout ready for you!
12 Alternating KB snatches 53/35
Start with a 600 meter light jog.
10 minutes foam roll/stretch/mobilize
Then 2 rounds NOT for time
500 meter row @65% effort
***These are suggested weight, but it should be something you can handle and move effieciently with. Scale down if you need to.
***NOT FOR TIME, slow down and work on making every rep perfect.
2 more days baby! So excited to have such a large percentage of our people involved this year!!
Remember Heidi’s Noon Class at CFBB. If the attendance stays up like Monday’s, we will make it 5 days a week.
What to expect Friday at CFBB:
Regular hours. We will post a warm up for everyone to do as they come in. We will be running WoD after WoD as people show up and get ready. WE WILL COACH prior to each WoD as well as offer some efficiency and strategy tips. Its hard to plan too much until we know what it’s going to be. Come in and get warm and we will get you guys through and judged as efficiently as possible.
WE NEED JUDGES. Please click on this link and take the Judges course if you can help out. This will also help you tremendously.
Push a good pace. You should not fall off in reps. Work on moving extra efficiently. This means keeping the bar close, staying upright on box jumps and landing above the squat, staying smooth on HSPU kips and wall balls, and a steady pace of the GHDs.
For today scale GHD’s with flutter kicks, hands under your butt. A four count equals 1 rep so count 1,2,3,1 1,2,3,2 1,2,3,3 1,2,3,4 1,2,3,5 and so on.
Don’t run out after the Workout.
Take 8 minutes to roll and stretch hammies, quads, calves, lower and upper back.
Everyone’s Open workout IS IMPORTANT, so if you did sign up for the Open, make sure you have a judge to count your reps and to watch you throughout the workout.
Let’s talk about NO-REPS.
A no rep is determined by your judge if you, the athlete, did not complete the full standard of the particular movement you are doing.
It is the judge’s job to enforce that standard throughout your entire Open Workout and it is your job to uphold it.
If you get a NO-REP, don’t freak out. Don’t get mad. Don’t stop and argue. Don’t say a word. Just keep working. The judge may give you a cue on what you need to do in order to get the full rep for example “get lower” “hit the target” “lock out” “stand up all the way”
Pretty much anything you guys have heard your coaches say over and over again to you during warmups and workouts.
We at CFSL and CFBB take lots of pride in being honest and keeping the standards of the workout deemed by CrossFit Inc.
So there will be no freebies, no extras, do the full rep every single time and you will do well!
Everyone have a great week and come Friday we will all be smiling and in the zone for the 16.1!!!
500 meter row sprint, for time
500 meter row sprint, for time
***Scale to 60 single unders