The Open is Upon Us
All too soon, the CrossFit Open is upon us once again. According to hints being put out, we might see a lot of repeats of classic CrossFit Open workouts – at least that’s what Coach Jenna thinks – so for the old-timers among us it could be a bit nostalgic… and for the newer folks you might get a taste of the fun us old-timers talk about.
The CF Open WODs will be replacing our Friday night class schedule with “Friday Night Lights”: miniature “competition-esque” environments. The way this will work is that each person doing the WOD will be assigned a heat time and a judge to help count your reps and keep your Range-of-Motion correct. The standard Friday night 5pm, 6pm, and 7pm classes will not be run – so if you’re a Friday night kind of person you need to get in touch with Karina at firstname.lastname@example.org to let her know that you plan to come in on Friday night. She’ll help you get a time slot. Since this is a community event, we hope you’ll be willing to stay and serve as a judge to cheer on and support your friends here as they struggle through what you just did!
What this means for you Friday night people is that you need to email us so that we can organize the heats! We won’t require you to sign up online, though we generally collect donations for RESPOND Domestic Abuse Shelter from people who want to pitch in.
For Friday morning folks, we’ll be keeping the standard class times and running a version of the workout announced the night before. (We will do our best to accommodate you, but if you want a score posted and certified officially you may need to bring a judge with you.)
Oh yeah, and then there’s today’s workout. It’s great, yadda yadda yadda. You’ll have plenty of time to work on your clean-and-jerks to get ready, because we want these to be HEAVY – by the time you hit them in the workout they will definitely be single rep efforts. This is a fun “Shifting gears” kind of WOD that will have you moving fast and then bracing up for serious lifting.
I love this format because I think it prepares us well for the unexpected demands of the real world. After all, in an emergency it is good to be fast, and useful to be strong… but being strong in the wrong place at the wrong time isn’t useful, and it’s no good to be at the right place at right time while being unable to lend a hand. We want you able to do both, and this WOD will help you prepare for that.
200 m run
3 Clean and jerks (185/135)
*Time domain is ~15-20 minutes
*This is a clean & jerk day. The load during the WOD should be heavy, but not maximal. Should be done in singles.