Please help us welcome Cory and Paul from the Marietta Fire Department and Greg’s co-workers as they complete the Open with us. If you see anyone that you don’t know being scored for the Open, ask their name, cheer them on and extend a hand when they are gasping for breath in a pool of their own sweat on the floor. 14.2 will be announced live from I AM CrossFit in Miami, FL tonight at 8pm ET. Watch the announcement at games.crossfit.com.
The Open is way more exciting when the gym is packed with people: competitors, family, coaches and friends alike. If you must do the workout on Friday, so be it. We prefer that as many people as possible come on Saturdays. Sunday is meant for those who need to “make-up” the workout. As far as repeats go, we just can’t accommodate for lots of people wanting to re-do the workout. So, please try to come on Saturdays! Redoing Open Workouts is definitely a bad idea unless you know you duffed one badly. If you were on the verge of death and had to have a mid-workout chat with Pukie for circumstances not related to the workout, or if you came off the night shift and hadn’t slept in 35 hours, you might consider a do-over. In those cases, however, I’d suggest the workout shouldn’t have been done in the first place. But if you’re just obsessed over a few missed reps, it’s time to move on. The most common sentence after any CrossFit workout is as follows: “I could have gotten a few more reps.” But you didn’t, so start focusing on next week. Don’t be that guy or girl who does a workout three times and gets the same score each time. Unless you are a regional contender, your concern is still long term progression and gains and there’s still a program that needs to be followed. Hit it once and hit it hard.
STRONGFIRST™ Tactical Strength Challenge April 12th in Atlanta.
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:
- A three-attempt powerlifting deadlift
- Pullups for max reps
- Kettlebell snatches for max reps in a 5:00 time period
The Tactical Strength Challenge tests the three primary types of strength; absolute strength using the deadlift, bodyweight-relative strength with pullups, and cardiovascular endurance through kettlebell snatches. The three events test a unique trade-off between these abilities. While larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests all participants equally.
The rules are simple, the training is hard, but the opportunity to say you faced the Tactical Strength Challenge and survived makes it all worthwhile.
CLASSES OF COMPETITION
There are six classes of competition:
Men’s Open Division/Men’s Masters Division
A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell.
Men’s Elite Division
A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell.
Men’s Novice Division
A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.
Women’s Open Division
A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.
Women’s Elite Division
A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell.
Women’s Novice Division
A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell.
If you are interested in competing, let Mario or Ivy know.
Warmup
Dynamic Athletic Movement
2 Sets
5 Pull-ups
5 Getups R/L
Lift
Press
3-3-3
Ascending sets.
Conditioning
12 minutes
Suicide Repeats
5/10/15/20yd
2 people at a time, everyone else: active rest and recover for your next effort. Be careful of twisting your ankles as you turn/cut.