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Competitive Fitness 02.25.15

24
Feb

Competitive Fitness 02.25.15

****FRIENDS AND FAMILY ARE WELCOME****

Its that time of year again! We will be kicking off the 2015 CrossFit Open this Friday. The fun begins at 4:30pm and will run until 7:30. We will fire up the grill around 4:30pm. Feel free to bring a side dish and anything else you want to drink(not required). For those doing the open the plan is to come in and do your workout between these times. If you can’t make it at that time we understand, no big deal just perform the workout at your normal class time, or Saturday at 10, or 11am, or Monday before 5pm(deadline to submit score).

In our efforts to set a high energetic enviroment, that will help you perform at your best, we will be having or own DJ. DJ Phin-s aka (Tommy Rico) will be playing all your request. For those doing the open we know that it’s good to have all the support you can while performing these workouts so please feel free to invite your friends and family, and let them see what it is you do.

 To help us run everyone through their workout in somewhat of a timely manner, we will be setting up time slots on WODhopper,  please make sure you are RSVPing for a time slot. With over 50 member signed up, and I know a few that are waiting until the last minute to sign up:), we will need all the help we can get to judge athletes, so If you haven’t taken the judges course there is still time…. Do you have to take the judges course to judge? No, but there is a lot of good info if you don’t know all the movements by name.

Open sign up http://games.crossfit.com
Judges course https://oc.crossfit.com( If you help judge we will reimburse).

Prep Work
Personal Mobility 5-8 Min
If you can be active in your day before/after these workouts with the open starting on Thursday we need everybody healthy.

Workout of the Day
A.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rules and Standards:
At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

ADDITIONAL WORK…Get some body work or at the very least, spend some extra time on mobility, then a mineral bath. Your number one concern right now is to start off the Open as well as humanly possible. Put yourself in the right mindset and make sure your body feels fresh.

Cool Down
Mobility
Post results

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3 Responses

  1. sandra

    minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs)
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    ●made it through 30 shldr to OH

    Rest exactly 3 minutes, and then . . .

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs)
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    ●made it through 12 thrusters
    Rest exactly 3 minutes, and then . . .

    C.
    Complete for time:
    500 meter row
    10 Burpee Box Jump-Overs (24”/20”)
    20 Toes-to-Bar
    30 Shoulder to Overhead (115/75 lbs)
    40 Kettlebell Swings (24/16 kg)
    50 Double Unders
    10:54 ●finisged

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