Thursday, 2/9/12

22 people are signed up. I’m not sure what you’re waiting for exactly… but you should SIGN UP FOR THE CROSSFIT OPEN!

An answer on our Facebook Page about the CrossFit Open:

Your team score for every workout is done one workout at a time. The team score is tallied from the top 3 men and the top 3 women on the team and how they rank relative to everyone else in the region. So, because there could be a max clean and jerk (the heaviest load)  in 10 minutes workout I’d make (haha) Jim Rutter sign up now. For ONE of your results to count, you must have posted at least one valid rep of every workout (of 5 total workouts) in the Open. So, Jim could help us out by elevating the average score of the top 3 men and top 3 women for one workout only if he completed at least 1 rep of the other 4 workouts. 

If you are completing the workouts and not doing incredibly well in a relative sense you don’t hurt the gym at all. On the other hand, if one of those workouts happens to be right in your niche and you do very, very well (one of the top 3 scores) then you’re REALLY helping the gym get to the next level of the competition. Since we never know what the workouts will be ahead of time – there’s a good chance of a very random member of the team REALLY helping the whole team! Remember,  you lose nothing by entering the competition for the sheer curiosity of seeing where you end up!

As far as scaling goes, we will do that if you’d like to be doing a workout at the same rate as everyone else, but as noted above – the only reps that count are the valid ones. All that said, you never know what the workouts will be – so if the workout is “Fran” and you’re ok with 65lb. thrusters but can’t do pull-ups, no big deal! You’re still putting up a score and keeping yourself valid for the rest of the competition. 

I hope all of this makes sense! Let me know if you have any other questions!

For those of you who are just finishing up your CFCC BCCC – please take a look at this series of articles for more advice on how to take what you’ve learned into a very sustainable next few months!

Lemon Lamb Meatballs – YOWZA these would be great with some zucchini noodles or Greek Salad!

Thai Pork Burgers – a VIDEO!

Crispy Shiitake Mushrooms – so simple, and beautiful! GREAT snacks.

If you're short, you've got to jump hard to get the ball where it needs to go.

SELF-MYOFASCIAL RELEASE: As needed for 3 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Supinated Grip. With PVC, 10 Overhead Squats, 10 Steps of a Prisoner Lunge, 10 Jumping Split Squats.
STRENGTH: Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.
METABOLIC CONDITIONING: For time, 21-15-9 reps of: Overhead Squat (95/65/45), Wallball (20/14/10).

*Are you really good at Wallballs? Sub out the regular Wallball for the 2-fer.

Don’t know what a 2-fer is? Check it out.

One Response to “Thursday, 2/9/12”
  1. Andy Yang says:

    2fers just look painful…

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