Monday: The CrossFit Open

A. Every 2 minutes for 16:

       Clean + Power Clean

       60, 65, 70, 75, 80, 85, 90, 90+

B. 3 Rounds:

   12 Cleans (135/95)

   24 Box Jumps (24/20)


Endurance

5 Rounds:

200m Run

50 DU's

20 Russian KB Swings (53/35)

Rest 2 minutes


My Big “Do the Open” Pep Talk (Year 4)

The Open is about 20 days away, and we already have 15 of our members signed up. This is a great start, considering we haven't really talked much about this event yet. 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. Last year there were 200,000 participants. The year, with the introduction of the modified division, there may be close to half a million.

 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. In fact, you will be cheered on, supported and the atmosphere will be electric.

Reasons to do the Open

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. In years past, I remember a few things happening during the Open:

Three 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

Last year, Jen B and Jess B were a little nervous with the #65 thrusters in 14.5, but both ladies powered through all 84 of them!

 On 14.4, Diana N's first attempt yielded the result of getting through 35 Toes to Bars in the 14 minute cap. Then, after practicing her TTB's for 2 days, she tackled the WOD again, made through all 50 TTB's and then added 35 wall balls for a huge PR.

This will be Dick Haynes' 4th Open (5 if you count 2011, where he did a majority of the workouts). Dick works extremely hard leading up to the Open, and it's always great to see him continuing to PR after doing CrossFit for over 5 years

Reason #3: You'll be held to strict standards

Having a judge watching your every movement can only make you better in the long run. For some, it may force better depth on a squat or getting the chin over the pullup bar every time. But ultimately it will give you a legitimate score against thousands of others doing the exact same test.

Reason #4: 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.

Sign up here and join the fun: games.crossfit.com