Just to recap on the CrossFit Open…The Open is the first round of the Reebok CrossFit Games, in which anyone in the world can throw their hat in the ring and compete. CrossFit HQ will post one workout per week for five weeks. Every Thursday, starting the 27th of February, an Open workout is released at 8pm. We will be completing the CrossFit Open WODs during classes on Fridays with a partner (judge). We will also be hosting the Open WODs on Sunday mornings each week for those unable to make it on Fridays or who wish to retest. This will be a more formal, competitive type atmosphere, with designated heat times that you’ll have to sign up for, so we know in advance how many people to expect. Scores will be validated by those you work out along side of day in and day out, so it won’t be intimidating. We will be doing these workouts again in a year’s time, so it is a great way to measure progress down the line and also to identify weaknesses. If you have any questions about the Opens, talk to your coaches. Registration is really easy and only costs $20. Again, whether you decide to register or not, we are all going to be doing these WODs in class on Fridays. Click here to register and don’t forget to choose CrossFit Southie as your affiliate!
More on Signing Up/Teams
In years past, we had 2 teams in the Open. Team 1 is comprised of our hand picked big guns that will undoubtedly make Regionals and hopefully make it back to the CrossFit Games finals in LA. Team 2, also known as CrossFit Southie JV, has been right on the cusp of making Regionals the past two years and and with all the talent in the gym this year should be able to qualify. That is, if everyone signs up and contributes to the teams scores.
What do I mean, you say? Let me elaborate…
Each week, during the Open, the team’s ranking is decided by the top 3 individual male and female scores of members of the team. At this point in the game, there are only a handful of peeps that can possibly make team 1 and for that reason we are only allowing tryouts for team 1 by invitation. Why? Because for those that are not going to make team 1, we want you to contribute to team 2’s scores each week and potentially make that team. What’s that? You don’t want to compete outside of the box at Regionals? That’s okay, we want you to sign up and help out CrossFit Southie JV anyway. If you crush the Open WOD in week 3, your score can contribute to team2’s score and help catapult them to Regionals even if you have no intention of competing at Regionals yourself. Let’s show the community how strong of a box we are by sending our JV squad to Regionals to hold their own with the Varsity squads of the best boxes in the NorthEast.
If you have already signed up, log back in and select CrossFit Southie JV as your team. If you are still on the fence about signing up we are running class in an Open format today so you can get a feel for how the competition works and how to judge.
Judging Exam
Also, there is an excellent online judging course put out by CrossFit HQ that can be found here. Individuals are not required to take the course to be a judge during the opens but is highly recommended on our end as it covers the in’s and out’s of judging. Peeps that hope to compete at Regionals have to be judged by someone who has taken the exam so the more peeps that pass, the easier it will be to find judges. It is also helpful as an athlete to know what is expected of you. It makes our jobs as coaches easier when you calmly accept our no reps, as you are aware of what you are doing wrong (we actually are not A-holes, we just have standards). If you have any desire to compete at a higher level, PLEASE take the exam. We are actually making this course mandatory for all of our coaching staff and our Team A participants.
That’s all for now just over 20 days before the Open kicks off. Get excited!
Skill
Muscle up (RX Classes)
Chest to Bar pull-up (L1/L2 classes)
Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target, 14lb ball to 9ft Target)
90 Double-unders
30 Muscle-ups
Level 2/1- Chest to Bar Pull-ups, Sub 180 singles
Partner up and have one athlete judge the other athlete’s repetitions
Ca$hout
Row 750m
75 Sit-ups