PLAN FOR THE CROSSFIT OPEN
The Crossfit Open 2014 is approaching very quickly and we have a bit of a game plan so that it doesn't become the only thing we focus on during the week. So far it looks like we have 50 or so people from our gym signed up. I would encourage any of you who are sitting on the fence to go ahead and sign up. You will be doing the workouts anyway so you might as well be a part of the team. I know there were alot of people who were dissapointed last year that they didn't fully participate. If you have any questions about the format or need a little friendly nudging talk to your peers or ask a coach how this could be of benefit to you.
A couple of the details:
You must register by Febraury 27, make sure that you select Crossfit Lethbridge as your affiliate and team. When the competition starts you will complete all workouts and post your score before the deadline (the following Monday by 5pm I believe) This is your responsibility and CFHQ will not except any late entries no matter what the excuse. MY responsibility is to verify those scores by the deadline as well.
There is no need to worry that you cannot complete the workout as perscribed. If something pops up that you cannot do (safely and with good form) we will go ahead and scale the workout just as we always do during any regular training day. The goal is to complete as many legitimate reps as possible to create your score for that Open workout and then we will move on from there and scale as needed. Any of those scaled reps will not be included in your score.
There will be a couple set times to complete the Open workouts. We will not allow anyone to do these workouts outside these time slots unless you absolutely have to. Please make arrangements with us beforehand so that we can accomadate the space and have a judge available. The Open workouts will be programmed for our class sessions all day on Fridays. Saturdays we will gather at 11:30am after the trial class. Sundays will be your last chance to complete the workout during the Open gym time at 10:30am. I highly discourage anyone from doing these more than once for a couple reasons. I can tell you from personal experience that it rarely makes a difference in your score and usually does more damage than good. Alot of these wods perscribe certain movements in a high volume and doing that more than once in a couple days can take a huge toll. I would love to see you chose a day you are feeling well and fresh and hit the workout with everyting you have and except your score and move onto more productive training. For some of our athletes on the cusp of potentially qualifying for Regionals a do-over (one) may be a good decision to edge out a competitor. This is a rare circumstance as their are only 48 individual spots.
Crossfit Headquarters will be releasing the workouts at 6pm every Thursday for 5 weeks starting February 27. Last year we gathered around the gyms laptop and had fun watching the reveal. This year we are hoping to have a larger screen to watch and encourage you to stay or pop-in to watch the live announcement and head to head workouts going down by some of your Games favorites. Unfortunatley that time spot will be smack dab in the middle of the 5:30 class time. In response to this time conflict we will have 45min classes only on Thursday nights during the Open. Classes will be held 4:30, 5:15, and 6:45, Intro at 7:30.
If you think you may potentially qualify for Regionals make sure you talk to one of the coaches so we are prepared to film your workouts and have a registered judge on hand. Most of us know who these people are. Rod has volunteered to help us with the filming and storage and we thank him in advance for his help. All of our coaches will have completed the online judging course and we encourage you to do the same. The judges course is a great way to learn more about movement standards as a judge/athlete, costs $10.00 and takes about an hour depending on how well you take tests. The standards will always be reviewed for you before the workout starts so we have full uderstanding as to what is required. I take much pride and feel a huge amount of obligation to ensure the integrity of this sport I love so much. If you take on the role as judge during the Open be prepared to no-rep your mates and uphold them to the standards layed out for the weekly workouts. I am our affiliate manager and ultimately this repsonsibility falls on me when I verify your scores each week. I want to fully trust that we are going about the process fairly.
If you really want to get into the details of this phase of competition you can go to the Rulebook on the Crossfit Games homepage. I should also make mention of the Drug policy although I think that we are good on that page. You are responsible for what you put into your body and as soon as you sign up for the Open you are subject to their Drug Testing Program. If you are unsure about your supplements we can take a look and figure it out together. Like I said, I don't think this is a problem. DON'T DO DRUGS mmmmkaY
So that seems like alot of rules and guidlines but ultimately this is really exciting 5 weeks and you basically need to just show up and workout like you always do......just a little harder and faster!! If you have any more questions or I missed something post to comments or email me. Good luck and have fun representing Crossfit Lethbridge in the biggest and most inclusive test of fitness created.
A) Deadlift 3 sets of 5 reps
B) 7 rounds
7 Hang power clean (135/95)
5 HSPU (strict if your really solid at these)