Lifestyle Challengers: Wrap up those points! The Challenge officially ends on Saturday so you have 1 more day of logging and points. We will be reviewing for possible errors over the weekend and then testing starts Monday! Any inquiries and emails about the Challenge will be handled tonight and tomorrow.

 

 

2016 Reebok CrossFit Games Open

Well here we are! This is one of the more exciting times for our community as it is the time where we all come together to fight through the same obstacle, going through the same weekly cycle of nerves, giddiness, fear, anger, relief, and many other emotions from Monday to Monday as we speculate, await, perform, speculate, and submit for that week’s WOD.

 

The Opens are an example of the thing that makes CrossFit great, the same thing that makes it something you absolutely should sign up for. Ill tell you that everyone I know who was on the fence at one point about signing up came out the other end of the 5 weeks a fitter person with experiences they will always remember. The thing that we can’t explain is what makes us sign up for something we have no idea what it is, against all trust and belief in ourselves go and attack a WOD and get THAT rep of THAT movement we failed at hundreds of times before, this time doing so in front of 100 people we didn’t know a year ago and now consider some of our closest friends.

 

You cannot replace the camaraderie during the Saturday Open throw downs. It is basically “what is great about CrossFit” in a 2-3 hour micro chasm, where people of all ages, ability levels, and desires go through the same experiences for the same reason while experiencing it completely individually. The morning jitters, the competitive butterflies, the nervous trips to the bathroom, all shared regardless of the WHY we are doing it. Then for the 5-10 minutes, however long the WOD of the week is, we are completely alone, yet we aren’t. That isn’t an attempt at being deep, it’s truth. CrossFit and especially the Open WODs are completely individual in our performance especially when dealing with what is in our head, but we have the support of our entire community pushing, carrying, dragging us through the entire ordeal.

 

It is THAT which makes the next 5 weeks worth the $20, worth the time, worth the effort, worth the uneasy feelings you never experienced before. Let’s go get em!

 

 

2016 REEBOK CROSSFIT GAMES OPEN

 

SCHEDULE CHANGES

Friday

 

CANAL PARK : 4:30pm, 5:30pm ONLY. Gym closes at 6:30pm. Next 5 weeks starting tomorrow

 

WOBURN : 4pm-5pm Open Gym, 5pm Class, 6pm Class, Close @ 7pm. 7pm Comp Class Only.

 

– Competitors: Group warmup starts at 7:15. Please stay clear of classes.

 

Saturday

Saturday start times and Open Gym will be week to week. The default time will be 10:00am. For the next 5 weeks there is only 1 class at both locations and that is 10:00am or whenever the start time for the WODs is. There is no 9:30 and 10:30am classes. There will be Open Gym for 1 hour before the start time.

 

If you are participating in the Open WOD you MUST be there in time to sign up for a heat. You DO NOT have to be OFFICIALLY doing the Open to participate on Saturdays. Treat it like any other Saturday.

 

This Week : Saturday start time will be 9:00am for first heat with 8:00am gym opening for Open Gym. Competitors doing Open WOD on Friday night there will be Comp Group at 12:00pm as usual. All competitors are encouraged regardless of intent for repeating WOD.

 

MAKEUPS, SUBMISSION, REPEATS

 

Makeups: If you cannot make it for Saturday with everyone you can do the WOD on Friday, Sunday, or Monday. You are strongly encouraged to come on Saturday. If you cannot please try to contact us about making up the WOD. We want as best we can to AVOID doing the WODs in classes so arrangements need to be made where able. If you must make up during class you MUST participate in class for warmup. Strength time can be personal prep for the WOD, then depending on the WOD that week you will start at the same time as the Class.

 

Repeats: We certainly want everyone doing the best they can but repeating the same workout twice in 3 days is not right for your fitness. Unless you are a competitor group athlete vying for Regionals or a spot on the team you will not be allowed to perform the workout a second time unless extenuating circumstances arise (pooped your pants on Saturday).

 

YOU and only YOU can submit your score. You have until Monday @ 8:00pm EST to submit (and sign up this week). DON’T BE THAT PERSON WHO FORGETS TO SUBMIT.

 

 

FRIDAY

 

 

BootCamp Sprint

 

1. Plank Series
– 7 Minute Running Clock. Max Effort center plank, then left forearm, then right forearm. Continue you this way through the 7 minutes. The goal is to perform as few cycles as possible. After you fail at each part you MUST rest 30 seconds before the next phase. 

 

2. Perform 5 Core/Mobility rotations together lead by coach

– 20s straight arm plank + 3 push-ups + 20s down dog. Repeat x5

 

3. 10m AMRAP
75′ Bear Crawl
– 5 Burpees any time you stop
75′ Broad Jump
– 5 Burpees every 4 broad jumps
3 Wall Climbs

 

CrossFit

 

Strength : Squat Clean
Find a 3 RM, TnG

 

WOD : 100 OHS 95/65
– EMOM 3 Hang Power Snatch 

 

S: 50 Reps 65/45 OR 75 Reps FS 75/55 (and HPClean)

L1: 75 Reps 75/55 OR 100 Reps FS 95/65 (and HPClean)

 

Rx+: 115/75

 

15 minute time cap

The Program : Open WOD 16.1 @ 7PM @ Woburn