We will be putting up leader boards in the gym for common CrossFit WODs,… so people have targets to shoot for and challenge. They will be up later on wed. Helen will be one of them.
20 Rep Squat max weight
21 KB Swings
20 Rep Squat
Tabata style, 8 rounds each station then rotate. 30 sec rest in between stations
Will be an isolated hold station, then a movement station:
1 Plank on hands and feet
2 Windshield wiper (on back, use abs to twist feet back and forth
4 Air Squat
5 Hold empty barbell overhead
6 Burpee (without pushup, just hands down, kick feet back (to straight body), then kick feet up and stand, keep arms straight)
7 Wall Squat (squat, leaning against wall, with knees and hips at 90 degrees)
8 Floor bench Press with bar
It’s that time again! The 2012 Reebok Crossfit Games Open is right around the corner. With registration beginning on February 1st, and the release of the first WOD on February 22nd, CrossFitters from all over the world will be able to showcase their abilities in hopes of being crowned the “Fittest in the World.”
Last year, Reebok joined forces with CrossFit and the dynamic duo garnered 26,000 registered athletes worldwide, who performed one workout a week for six weeks. This was by far CrossFit’s best showing of athleticism and participation on its road to the Games. Considering all the publicity and hype the Games received this year, it will be interesting to see the numbers Reebok and CrossFit will put together for this year’s Open.
That being said, last year’s Open was an amazing experience, and one you can join this year! I strongly encourage you to get involved in this year’s Open. You may not be striving to become the next Annie Thorsdottir or Rich Froning, (and even better if you are) but I can assure you, there are a few reasons to participate in the Open:
Do it for you! The Open is a great way to motivate and push yourself beyond normal limits. A competitive edge is added when you are able to check your standings each week, and rankings daily. Or, if you’re like me, you’ll find yourself checking your ranking on an hourly basis! The Open allows you to gauge where you are within the CrossFit world (literally!). Find a name within your region, stalk their stats on their Reebok CrossFit profile, and claim him/her as your doppelganger during the Open.
Do it for your fellow CrossFitter! Many affiliates incorporated the Open WODs into their weekly programming. If this was your box and you technically weren’t registered, you still participated in the Open! How is that possible? Well, I’m pretty sure you didn’t take the WOD lightly because that’s not how CrossFitters operate. In order to complete the WOD, you were probably busting your tail, which in return forced others to push even harder, which pushed you even more. It’s a beneficial cycle that without you, your friends’ numbers or rankings wouldn’t have been as high on the Open scoreboard.
Do it for your CrossFit box! Last year’s Open not only focused on individual performances but brought in the team dynamic of the competition. The top affiliates of each region were able to have some of their best members represent their “box” at Regionals with only the top three affiliate teams advancing to the Games. Some affiliates held tryouts for their team while others used the individual results from the Open to determine who would be representing them at Regionals. I can’t say this is how it will be this year as HQ could throw a curve ball at us. However, I can say the team aspect of the Open and Regionals allowed many affiliates to highlight their athletes in a way that brought a stronger sense of pride and community to their box.
The Open took over the lives of affiliates and members for six weeks. It was six weeks of having set times or days to perform Open WODs. It was a great opener to prep the world for the “road to the Games!” At the global level, the competition wasn’t solely focused at the individual level. Instead, the focus was on how an individual’s numbers could not only help him/her advance but also help the affiliate produce a team to compete at Regionals with an eye toward making it to the Games.
Again, participate in the Open in some way! If you’ve been toying with registering, go for it! If you’re teetering on the edge of whether or not to register, read the reasons stated above again! Chances are likely you’ll have others at your box who are competing and need other registered athletes to help keep up the intensity of the Open within their box. There could be a WOD released catering to your strengths, and your numbers may be needed to help your box advance. Throw yourself into the adventure of the Open and get excited for the hype and improvement it will bring to you, your fellow CrossFitters, and your box! You have nothing to lose, and everything to gain! If anything, it’ll help solidify why you joined this crazy community we call CrossFit!
We, as in everyone that trains at Mean Streets doing CrossFit will be doing 20 rep squats every Wednesday. Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 reps. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. As you progress through the reps you will need to take more breaths in between reps. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. It will take upwards of 3 minutes to finish 20 reps. It will take a lot of will.
Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs for strong men.), or dumbbell and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using the same weight for pullovers. Do not progress this weight for the pull overs as this exercise is just for stretching the rib cage. This will improve your lung capacity.
Each wednesday add 5-10 lbs. to the squats and get all 20 reps. Every time people will be paired up with their partners counting for them. NOBODY will not do this without another set of eyes on them. This is to ensure proper depth. If you are not getting proper depth you will be told, and your set will not count,… you will not move up in weight until you successfully complete 20 reps with proper depth.
Do not wear a belt.
20 rep Max
Jog 300m (corner)
7 Jerks (155/115)
-All sets must be done unbroken
-Use the jog as a recovery
For those or you who were doing this worldwide competition: WOD CLUB OPEN,… the winner’s circle is filled with familiar names. JP over from Brick got 1st, Fish got 2nd, Ronnie got 3rd, and Andrea dominated the Women’s division. We also got payed,… not bad for 3 workouts under 10 minutes each. There are videos of everyone on the site: here.
Mens overall winners:
1st Jarett Perlmutter – $500
2nd Ryan Fisher – $250
3rd Ronnie Teasdale – $125
4th Nate Schrader – $75
5th Chase Daniels – $50