Squatter

Monday, February 20, 2012

Register for the CrossFit Games Open HERE!  More details below!

Mobility:
Hip Prep
Keg Drill, 2 minutes

Warmup:
Jog 400 meters
10 Front Squats (95/65)
15 GHD Situps
15 Hip Extensions
5 Front Squats (135/95)

Workout of the Day:
Front Squat 3-3-3-3-3

Rest as needed, then perform:
3 Rounds for time of:
Run 100 meters forward
Run 100 meters backward
Rest 60 seconds

Cool Down:
Ankle Mobility, 90 seconds each foot
Foam roll, 2 minutes each leg

Congrats to Lara and Sean D, who placed 2nd at the Valentines Day Massacre last week!

I’m stoked that we have 41 people now signed up for the CrossFit Games Open!  I have received a few questions about how this all works, so I hope this helps!!  If you have any further questions, feel free to post to comments or ask one of the trainers!

What are the workouts going to be?
The workouts are unknown at this point!  The workouts will be released every Wednesday for the next 5 weeks.  The registered athletes are responsible for performing the workout and imputing their scores by the following Sunday.

Where do we perform these workouts?
The workouts are performed in our gym!  We will be programming the CF Games workout of the week for all classes each Friday.  You will be allowed to perform the workout at anytime during the week, as long as you have a judge.

How does the judging work?
Along with the release of the workout each week, standards of movement and judging will be released.  The judging staff will consist of the trainers and assistant trainers.  The easiest way to find a judge is to show up to the ‘CF Games Arena’ on Friday nights from 5:30-8:30.  During those hours, there are guaranteed to be judges available.  For anytime outside those hours, communicate with a coach to determine if a judge will be available.

How will this affect regular class time?
The schedule will stay exactly the same, except our programming will change slightly.  Depending upon available judges and registered athletes in any given class, we may have to perform heats and/or make other changes to the flow of the class to accommodate these athletes.