Friday, February 10th

The CrossFit Open

There has been a lot of buzz around the CrossFit Open. Were counting down the days, posting promotional videos, and encouraging you to get in on the action. Still, you may ask, “What’s in it for me? Why should I sign up to do a bunch of crazy workouts?”

There are a many reasons! For one thing, as of last year, the Open includes both Rx’d and Scaled divisions, so you don’t have to worry if there is something that you won’t be bale to do. And registering for the Open is good for the whole Thorbeckes community. We had about 25 people sign up last year and we’d love to have an even bigger team this year! Even if you complete only one rep for one of the WODs, it won’t hurt the team.

I will speak to my own experience (hi, this is Travis). I’ve always been somewhat competitve in a sense. I played high school football and competed in mixed martial arts after high school. But looking back, I don’t think I really enjoyed being hit, I did it more for the camaraderie with the people I trained with than anything else. Doing tough shit brings people together. 

My first Open workout was 12.4. A 12-minute AMRAP  of 150 Wall Balls, 90 Double-Unders, and 30 Muscle Ups. I didn’t registered, I’m not really sure why. Katy and I were just going to do it for “fun”. I was decent at Double Unders because I had done them a lot while boxing, and I had done a strict Muscle Up before. But 150 Wall Balls was enough to crush my soul back then. We didn’t really do Wall Balls back then because we didn’t have any place to throw them in the gym. So Katy and I threw the hard 20 and 14 lb medicine balls against the outside of the building next to the from door.  I remember thinking I wouldn’t even get through 150 Wall Balls in 12 minutes. 

I did make through the Wall Balls though, and the Double Unders, and I did one strict Muscle Up. There’s really nothing exceptional about this story. But that day I was able to push past my perceived limits.

The Open expresses spirit of CrossFit. This can be overshadowed when you watch  incredible athletes doing incredible things in the Games. The Open workouts are designed so that anyone can do them, and that’s what this whole thing is really about. Everyone has a chance to prove something to themselves. We’re lucky to have an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. There are just 18 days left to register. If you’re thinking about doing it, DO IT!

The CrossFit Open: No Excuses Northstate -CrossFit

Performance is in red, Competition is in blue, Links are in green

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg
rest 60 seconds
A2) 4 sets of:
Strict Chin Up x 2-4 reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups.
Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.
For the pullup, perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups for 60 seconds.

B) 4 Rounds
Minute 1: Max Rep Wall balls 20/14
Minute 2: Max Rep Sumo deadlift high pull 75/55
Minute 3: Max Rep Box jumps 24/20
Minute 4: Max Rep Push jerks 75/55
Minute 5: Max Rep Calorie row
Minute 6: Rest

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg (heavier than last week)
rest 60 seconds
A2) 4 sets of:
Strict Chin Up x Max Reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups.
Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.)

B) 4 Rounds 
Minute 1: Max Rep Wall balls 20/14
Minute 2: Max Rep Sumo deadlift high pull 75/55
Minute 3: Max Rep Box jumps 24/20
Minute 4: Max Rep Push jerks 75/55
Minute 5: Max Rep Calorie row
Minute 6: Rest 

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