Friday 3/3/17

Friday 3/3/17

Open Competitors:

Today is your day to get scored. Scoring will happen in all classes. Saturday Night Lights was last week only due to the gym closure. Up until and including 17.4, all scoring will happen on Fridays. (17.5 we’ll hold our annual BBQ and mega showdown. Details TBA) 

Many thanks to Jake & Jonathan for coming out last night to brave the unknown!!! You both CRUSHED it!

Level 1/2 Test – Monday, March 6th at 7pm.

Register For Class – Starting April 1st, failure to register for your class in advance will result in a monetary fine.

Registering for class in advance does a few things:

1. Let’s the coach know who will be in their class. Dealing with an injury? Coming back from the flu? Trying to go Rx+? When the coach knows who is attending class in advance, they can be more PREPARED to deliver the best class possible. You actually take away from your own training quality by not registering for class.

2. Having a headcount helps us plan logistics. This goes not only for the Open, but for classes in park, and every class type. Programming excellent workouts is about more than the exercises themselves. We have to consider WHO is in class, equipment needs, floor space and your SAFETY. Again, registering for class helps us help you have a better class. Yes, this goes for 6 am too. And 9, and 12:15 and even, gasp, open gym. (We have been known to program for the person we know will be in class based on what they like to do.)

3. Registering for class creates LESS work for our admin staff. That means we can do more productive things like designing Tshirts, planning Ladies Night (April 1st!) and BBQs and ordering Kill Cliff. We have better things to do than take attendance.

The point is….it was required when you first started. It has been required throughout your membership. It’s required this month. If you don’t sign up in advance (that means more than a few minutes…that’s not helpful) you’ll see a nominal charge to your account. Mama needs some new shoes.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Non Competitors

3x
1/1 Getups
5 Downdog Push-ups
10 Kettlebell Swings

Competitors ONLY

10 Minutes
Review the following techniques and understand the points of performance.

Dumbbell Power Cleans
Walking Lunges
Toes to Bar
Bar Muscle Ups

Conditioning
Open Workout 17.2

Rx Competitors

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
**Rx competitors will have to go in heats since we have one pair of each weight**

Scaled Competitors

The workout follows the same format as above, substituting:
16 Hanging Knee Tucks for the T2B
16 Chin over bar pull-ups for Muscle ups

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells
**Some scaled competitors will have to use kettlebells for this workout**

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: https://games.crossfit.com/workouts/open/2017/17.2?division=1#movementStandards
Remember, in terms of competition, the purpose of standards is to ensure that everyone does the same range of motion for each rep. This makes competition possible–if everyone uses a different definition of “pull-up” then how can we compare scores? If you want your score to be relevant, perform the movements as demonstrated. If you (intentionally or otherwise) are taking shortcuts or cheating the range of motion, you will be no-repped, and you’ll have to repeat the movement until you meet the standard. This isn’t fun for anyone involved.

PAY PARTICULAR ATTENTION TO THE FOLLOWING:
1. Your body–THIS MEANS BOTH LEGS–must be fully extended between lunges. You can step through ONLY if you achieve this position.
2. If you are no-repped on a lunge you must start over behind the last 5ft mark.
3. Dumbbells must remain in contact with the shoulders and your hands on the handles while lunging.
4. Feet must be behind the bar at the start of each Toes to Bar or Hanging Knee Tuck.
5. Arms must be FULLY EXTENDED at the bottom of each Pull-up, Muscle-up, Toes to Bar, and Hanging Knee Tuck
6. At least one head of each dumbbell much touch the ground each Clean, and the rear head must be over the middle of the shoulder at the top.

Non Competitors will do the same basic workout, but use KETTLEBELLS for the Cleans and Lunges and the lunges will be stationary rather than walking:

12 Minutes AMRAP
2 Rounds of:
16 Alternating Lunges
16 Toes to Bar
8 Kettlebell Cleans
2 Rounds of:
16 Alternating Lunges
16 Bar Muscle Ups
8 Kettlebell Cleans

L4 – 22/16
L3 – 20/16
L2 – no Rx weight, sub Hanging Knee Tucks and Pull-ups
L0/1 – goblet or bodyweight lunges, sub hang knee tucks and ring rows, and can sub swings for cleans if necessary