Miss Luna says hello...
Well, that's a wrap on the 2015 OPEN. Here's how it went down in Cadence town...
Even without some of our best scores counting due to registration "issues" (you know who you are), and without a certain female all star (you do too) ;), our team is still sitting right around 40th place, which is not too shabby in one of the best regions in the world.
Our top individual athlete this year was Coach Nick, who is going to just barely miss the Regionals cut for the second year in a row, which, although pretty frustrating for him I'm sure, is a real accomplishment considering they are only taking the top 20 this year. Nice job Nick!
Our highest ranked athlete (across all divisions) this year, is none other than the amazing Jody, who is going to finish up 1st in the NorCal region and right around 14th in THE WORLD! She will be moving on to the next stage of the CrossFit Games, possibly even making a push for the finals in July in Carson! Good luck Jody and great job!
The Warrens (Joey & Ed), continue to have an impact on the field... Joey is going to casually be be near the top 100 (no problem, it's just what he does) and E-Dub crushed this last workout so hard that it's going to propel him to the next round of Masters along with Jody. Nice job boys!
Congrats to all the participants in this year's OPEN, especially our first timers, who did amazingly well, and I think discovered that they may like this whole competition thing. Great work ALL of you!
Alright, on to next year! Let's get training! ...okay, let's have some fun first... then, after that, lets get training!
- LATE NIGHT HOURS CHANGE! Night owls take note... we will be closing at 9:30pm on Mon/Wed (instead of 10pm) effective immediately. Sorry for any inconvenience... but hey, at least you'll be able to hit up Chipotle on your way home now. :)
*5:30pm with Coach Ian. Now's the time to add Barbell Club to your membership... the OPEN is over, time to get stronger!
S&P Cycle: squat - pull - press - PULL - off
A. deadlift: 1.1.1 x 5; rest as needed
B. 3 rounds (FGB style):
- 1 min OHS (empty bar)
- 1 min burpees
- 1 min abmat situps
- 1 min double unders
- 2 min rest
*no need to count/record every rep today. The idea is just to keep moving during the intervals.
A. 4 rds:
20 sec air squats
20 sec plank
20 sec push ups
B. 4 rounds for time:
Dips: 20, 15, 10, 5
Box Jumps: 10, 10, 10, 10
C. 4 rounds for time:
30 sit ups
*Great job making it through the 2015 Crossfit Open. If it is your first year or 5th year, the competition is always challenging and each year tougher than the previous, so you deserve to take a break and think about where you want to go from here. Some of the WODs you may have done very well on, and some may have challenged you greatly. Please post to comments what you were happy with, what challenged you, or any other thoughts from the previous year. My initial thoughts from the 2015 Open is that it requires a lot of training to be competitive. And to be at the top, it takes a lot of getting used to volume. It’s not about who can do Fran unbroken, or the fastest anymore, but who can do 100 thrusters the fastest. This is something you have to build throughout the year so you don’t burn out, but one way I want to try and achieve that is to have more testers throughout the year. So you guys need to get together as much as possible during the week to compete against each other. This week will be lighter, then we will begin a strength cycle, but not forgetting about some of the competitive testers. - Joey
A1. Bench Press x 8; rest 2 min @ 31x1
A2. strict pullup x 4-6 @ 31x1; rest 2 min x 3 sets
EMOM x 10 min - 3 back squats @ 50%
3 sets moderate pace:
5-10 kipping HSPU - pause one sec on ground
10 pistols Alt per leg
10 sit & reach
10 side steppers
10 wall squats
1 min squat hold
10 min thruster practice
10 min Jumping bar muscle up progressions
Post results and thoughts comments.