A. Deadlift

2-2-2-2-2

*All sets of two at exactly 90% of 1RM . No tap n go.

B. Open WOD 13.2

10 min AMRAP:

5 Shoulder to OH (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

My Big “Do the Open” Pep Talk (Take 3)

The Open is about 40 days away, and we already have 20 of our members signed up. This is a great start, and we are already halfway to the number of participants we had last year of 40. If you are on the fence about signing up, this post will help give you that little nudge.

First of all this is the largest worldwide competition ever created. There will likely be 200,000 participants this year. All 5 of the workouts are done at CrossFit Redondo under the supervision of myself and the other coaches and a judge (another gym member). You will not need to go anywhere or do anything out of the ordinary to compete.

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, we will have you do the wod at another time. These WOD's are designed to test your fitness against CrossFitters around the world.

Reason 2: It will make you a better CrossFitter

I’ll use two examples, one personal and one from last year. Three 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 Haynes 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:

Mel worked feverishly to Clean and Jerk #75. Her current PR was #55, but she came in extra to practice her cleans and split jerk. Although she came up just shy of #75, her technique improved significantly in just a week.

Heather C, Dr. Elena, Kelly Hunt, Trina, Mara and Ivy all got their first chest to bar pullups during the Open. Practice and a little bit of pressure did the trick

I have a feeling that this year, many of our members will get their first muscle up during the Open.

Two years ago, 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 200,000 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 professionals 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.

We currently have 21 members signed up! Check out this video: http://games.crossfit.com/video/me-vs