Back at it again with the showdown! Join us tonight for the live announcement of 16.2 and to watch Juan and Mark do their thing. Preshow starts at 7:45 pm. Good luck, Gentlemen!

Never thought I’d say this, but I agree with Castro. (HA!) If you’ve been around as long as some of us when there were no affiliates to speak of and CrossFit was just this underground, no one knew what you were talking about, OG ugly brown t-shirt thing, you probably have a memory of MacGyvering a workout together. It’s a little crazy to see how far it’s come. Hell, it’s crazy to wake up in the morning and remember you run your own gym. I don’t think any of us would trade it for the world.

Come hangout with us tonight. If you want to get excited about what goes down inside our walls and why we spend more time at the gym than we do at our own homes sometimes, come get swept up in the excitement. I’m looking forward to some big energy tonight!

Competitors: New rule. 16.2 will be the daily training tomorrow and Saturday. You can get scored either day.

Ps. Trent really misses people coming to workout on Saturdays. Big empty gym when it’s the perfect temp outside. Why wouldn’t you hit up that Saturday morning session?

Read – The Unwritten Rules of the CrossFit Open from Chet Morjaria. It’s so spot on, here’s most of it:

1. Don’t Drop the Bar

My girlfriend’s phone has a fat rubber casing on it. The casing is designed to make the phone bounce, and she drops her phone on many occasions, so it has worked well. But does that mean she drops her phone on the floor on purpose? I mean, it’s meant to bounce, right?

No, because that would be dumb. Exactly. And I’m pretty sure she’d check whether my head bounces on the floor shortly afterwards. Dropping 10lb/5kg bumpers, or any kind of rubber-coated plates from overhead, or even worse, slamming them on the floor, is just as dumb. Yes, they are designed to bounce. But it might surprise you to know that’s not their primary purpose. They are designed to protect the floor and the longevity of the bumper itself. So unless you want to hand me your phone and allow me to drop it from overhead, don’t let me catch you dropping the bar from overhead.

RESPECT THE WEIGHTS.

2. Do Drop the Bullshit

Here’s the thing about the Open. It levels the playing field. Everyone does exactly the same thing. Everything about the way the workouts are put together is designed to be as standardized as possible. You are the same as everybody else, so act it.

Drop the diva attitude. Everyone is in exactly the same situation as you. Embrace that fact and learn how to deal with it without the long face and the uber-competitive attitude. You’re in the same boat as the top men and women in the world, along with those in far worse circumstances than you, and I bet none of them have as much of an attitude.

RESPECT YOURSELF.

3. Don’t Whine and Moan About the Spaces Available

I’ll let you in on a secret. Your box (GYM. It’s a gym.) owners love and hate Thursdays during the Open all at the same time. They love it because it’s like Christmas. It’s like looking on CrossFit.com for the Workout of the Day. Or, because few people actually do that anymore, I’ll put it another way – it’s like looking at the whiteboard as soon as you get to the gym. It conjures up feelings of why they started CrossFit in the first place.

Box owners hate it because they are scared, worried, and concerned about what the workout will mean for the week ahead. Will they have the equipment and the space to make it happen? All they want is two things:

1. To look after you guys and get you through your workouts.
2. To not spend every single second of Friday-Monday at the box, and get some food and sleep.

In that order. So stop complaining about spaces and times, because believe me, your coaches are doing their very best to make it happen with the resources at hand. Truly, no one gives a shit if it’s not your perfect training time, or you have to spend ages at the box, or you can’t get your other training in, or whatever.

RESPECT YOUR BOX OWNERS.

Embrace the Challenge

Rules are rules. They are there for your benefit, not for your disadvantage, whatever it might feel like at the time. Sometimes rules are meant to be broken, and I’ll be the first to admit that. But this is not one of those times. Embrace the rules, embrace the suck, embrace each other (go easy on this one), and embrace the fun of kicking ass – legitimately.

Warmup
Dynamic Athletic Movement

3 Sets
10 Kettlebell Swings
10 Downdog Push-ups
2 Turkish Getups R/L

Lift
Levels 2-4
1 – 1 – 1 – 1 – 1
Deadlift
Work up to a new 1 rep max.

Levels 0/1
10 x 3
Double Kettlebell Deadlift – heavy!
Hold for a 3 count at the top of each rep.
Rest 60-90 seconds between sets.

Core

5 x 10
Super-slow Ab Wheel Rollouts