20 min AMRAP:

50 Situps

10 Deadlifts (245/165)

30 Burpees

10 Deadlifts (245/165)

My Big "Do the Open" Pep Talk

The Open is a few weeks away and like last year I would like everyone to participate this year. All 5 of the workouts are done at CrossFit Redondo under the supervision of myself and a judge (another gym member). Here are the reasons to sign up!

Reason 1: You're going to do the workout anyway

The Open workouts are no different than any other WOD we do on a daily basis. The official Open workout day will be on Saturday, but for those that cannot make it I'll have you do it for Dealer's Choice anyway.

Reason 2: It will make you a better CrossFitter

I'll use two examples, one personal and one from last year. Two years ago they announced the first ever Open workout and it was a 10 min AMRAP of 30 double unders and 15 power sntaches. CrossFit HQ had some website issues, so you actually had 2 weeks to this workout. For 2 weeks, myself, Rich, Elliott and Larry worked the crap out of our double unders. Literally everyday we worked on them. After the two weeks, when we finally had to submit the workout, we were all vastly improved in our double unders. There is no way we would've been that diligent if it wasn't for the competition aspect of the Open. Last year, I remember a few things happening during the Open:

Katie B worked like a wild woman to get toes to bar, and she got them.

Dick Haynes got his first ever chest to bar pullup and then went on to do many more for WOD 12.5

Numerous male participants PR'ed the snatch by either getting #135 or #165 for the first time. Off the top of my head: Kevin, Frank, Justin, Mark Hickey, Rich, Rob (165). I also know Stacey had a PR on a split snatch as well.

My mom got 78 burpees in 7 minutes which put her in the top 50 worldwide in her age group for that workout

On a simliar note, having a judge watching your every movement can only help you in the long run. For some, it may force better depth on a squat or getting the chin over the pullup bar every time.

Reason #3: Participation

When you sign up, you will be among 100,000 other CrossFitter's doing the same workouts and being a part of the same community. There is no other sporting opportunity like this in the world. When we watch the CrossFit games on ESPN this July, you can say you competed in the same event as all the firebreathers out there. On a smaller scale, it's a great chance to join in on the excitement of a Saturday Open workout session. Last year, we had great participation and the Saturday atmosphere was hard to beat.

Sign up here! http://games.crossfit.com/