Friday 2/24/17
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Friday 2/24/17

Massive shoutout to our Team Captains: Hilary and Juan for leading the MVMNT last night. They tackled 17.1 with fierce determination. They couldn’t have done it without the huge crowd that turned out to watch the live announcement. So, thanks to each of you.

Saturday Night Lights – A whole lotta snatches and burpees going down tomorrow night. Doors open at 6. Beer and snacks welcome. Oh and family and friends.

If you cannot make it tomorrow night, you can get scored tonight starting at 6 pm. Again, please do not enter the gym prior to 6.

Judging – You will count reps for each other. That means you need to know the standards. There is only ONE standard. If the competitor does not meet that standard, you say NO REP. It doesn’t matter if it’s your BFF or your mom or someone you owe money to, the STANDARD is the STANDARD.

Competitors – Prepare to be no repped. If you fail to the meet the standard and your judge says no rep, repeat the rep. Don’t argue with your judge, don’t give them attitude and don’t be an a-hole afterwards.

Be a judge and an athlete. Judging reps makes you a better athlete. You start understanding key points and issues to look for which will make your reps more precise. Counting for someone else will also help you understand the pressure the judge is under when they are scoring your workout and you hear “NO REP.”

Be a judge not a cheerleader – Judges, your job is to uphold the standard and count…out loud. You must count so that your athlete can hear you. You also need to say NO REP so that the athlete can hear you. If you are doing that, you do not have time to be a cheerleader or a coach. Let the coaches coach and everyone else in the room cheer. That’s their job.

Be fair and impartial and uphold the standard. Mostly importantly, enjoy the Open and a little friendly competition.

Run to Sessions
Hip Mobility
Downdog Push-ups

10 minutes

Review the following techniques and understand the points of performance.

Burpee Box Jump/Step Overs

Competitors: Dumbbell Snatch
Everyone else: Kettlebell Snatch


Open Workout 17.1
Time cap: 20 minutes

This is a long workout and the rep scheme gets more challenging as you get more fatigued.
The first two rounds are not even a quarter of the total work required.
Start off too fast and expect not to finish under the time cap.

Rx Competitors

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Scaled Competitors

Rep scheme is as above.
Step overs may be substituted for jumps.

Men use 35-lb. dumbbell and 20-in. box
Women use 20-lb. dumbbell and 20-in. box

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here:
A lot of the bullshit that you normally count as a rep will not fly during competition.

I’ll highlight a couple of issues that I see all the time:
1. During the snatch, the NON-SNATCHING ARM must not be in contact with your body at ANY point
2. Snatch LOCKOUT requires knees, hips, and arm extended AT THE SAME TIME with the dumbbell overhead
2. Box JUMPS require BOTH FEET to leave the ground at the same time, and nothing but your feet may touch the box
3. The body must be PERPENDICULAR to the box during the burpee–the line on the floor should symmetrically BISECT your body

Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.

Non Competitors will do the same workout, but use KETTLEBELLS for the Snatch (and you don’t need to alternate every rep, just do half on one arm and half on the other). Weights and modifications as follows:

L4 – 24/18, NO STEP OVERS
L3 – 22/16, NO STEP OVERS
L2 – no Rx weight, step over ok
L0/1 – you may substitute SWINGS (with one or two hands on the bell) for snatches, step over ok