Monday, February 23rd

The 2015 CrossFit Open Starts This Week!

It’s that time of year again, folks – the 2015 CrossFit Open starts this week!
For many of our members, this is your first time experiencing this exciting event, and now is a great time to clear up any questions you may have for this week.
How do I register for the 2015 Open?
How to Register for the 2015 CrossFit Open on the Thorbeckes Team
1. Navigate yourself over to http://games.crossfit.com/
2. At the top right side of the website under announcements, you’ll see a photo that says “THE OPEN” in white and “REGISTER HERE” in blue. Go ahead and click there.
3. If you signed up for the 2012, 2013 or 2014 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information.
If you did not sign up last year for either event, you will need to go ahead and create a login.
4. Once you login, either with you already established login or with your newly created one, they will ask you some location information and ask for payment; the cost for the Open is $20.
5. After payment is submitted, you will be brought to a screen that will ask you to designate two things; your affiliate and your team.
For your affiliate, select “Thorbeckes CrossFit”. There are thousands of affiliates listed in this drop down, but thankfully it is in alphabetical order.
Are we allowed to scale these workouts?
I know that many of you are hesitant about signing up because you are worried that you are not strong enough or fast enough to perform these workouts. Have no fear! You will be able to scale each workout accordingly and still submit your score in support of your respective team.
How many workouts do I have to do?
Many of you have messaged me to say that you really want to support our teams, but you are unsure about committing yourself to a bunch of workouts. When you sign up for the Open, you are only committing yourself to the first workout – 15.1. The 15 stands for the year – 2015 – and the 1 stands for week 1. There will be a total of 5 workouts, but it is only required that members perform the first workout in order to be registered.
For some of you, this could be your main event for the year. Whether you scale it or do it “RX”, this first workout is a great opportunity for you test your limits and see the fruits of all your hard work over the past year.
And who knows – you may enjoy the camaraderie so much that you find yourself looking forward to 15.2 and beyond!
When am I doing the workout? Do I have to do it on Friday Night?
Here’s the beauty of this whole thing – you’ll be doing the workouts whether you register or not! We are planning on incorporating each weekly Open workout into our normal Friday group classes. You will also have the option of doing the workout on Saturday. That way, you can perform these workouts with your normal group of Thorbeckes buddies and just have a blast with it. You can attempt it RX, go for a PR or do it scaled – the option is yours. It is not required for you to perform these workouts during our Friday Night Lights.
The first workout, 15.1, will be announced this Thursday night at 5:00 pm PDT and you will have until 5:00 pm PDT on Monday, March 2nd, to register and submit your scores.
We are also in need of members to help us judge the workouts of anyone who wants to submit an Open score. If you are interested in helping us, please take the CrossFit Judges Course before the Open starts this week.

Performance is in red, Competition is in blue

Strength: A) Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5,3,2,1 reps (Build to heavy single)

B) Every 2 minutes, for 6 minutes (3 sets): Push Press x 3,2,1 reps (Build to heavy single)

WOD: Complete as reps as possible in 8 minutes of:
-3 Hang Squat Cleans 135/95
-3 Burpees
-6 Hang Squat Cleans
-6 Burpees
-9 Hang Squat Cleans
-9 Burpees
*Continue on, adding 3 reps until time expires.

Strength: A) Every 2 minutes, for 14 minutes (7 sets(: Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Remember that these percentages should be based off of your 1-RM back squat from December.

B) Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

WOD: CrossFit Games Open Event 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean 165/110, 135/95
Jerk 165/110, 135/95

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531