Tuesday, February 7, 2012
2012 February 6
To Register For The Open:
Do it! This is for EVERYONE! You are letting your team down and the gym as a whole if you fail to participate.
Good luck to James M. this Saturday at The Garage Games One competition in Woodstock, GA! He will be competing in the Rx division alongside CrossFit Games athletes with just 5 months of CrossFit experience under his belt! Check out the WODs he will be performing.
Take 25 minutes to work on handstands, handstand pushups, handstand walks, etc
then….
AMRAP (reps) in 9 minutes:
burpee box jumps (24in/19in)
-Run 200m at the 3 minute and 6 minute mark
(from the back door or bay door to the front door)
Post reps to comments
CrossFit Integrity, Charleston, SC
31 Responses
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To Register For The Open:
http://games.crossfit.com/
Do it! You are letting your team down and the gym as a whole if you fail to participate.
CrossFit Integrity, Charleston, SC
James, I can’t believe it’s already been 5 months!!! I remember your first few days…you’ve come such a long way already…keep up the hard work…it’s awesome to see athletes like you take such big steps!!!
BK, a little birdie told me you’re also competing at GG…do one thing…KILL IT!!!
And people, sign up for the open for cryin out loud!!!! You do all your WODs together as a CF family everyday anyway (Rx or not), so why not unite as a team when it counts for something?!? Show ‘em why CFI is the best! DO IT!!!! (Don’t make me come back with a chip on my shoulder…) love y’all!
HSPU work . . . 46 burpee box jumps Rx.
Chest cold has zapped my cardio . . . should be better next time.
Tabata work – plank holds, reverse crunches.
More importantly, Good Luck James and Brian.
Hell Yeah James!!! Kick Ass man! I know you will.
Sign up guys! It’s only $20 and you’ll probably do the WODs anyway! If you ever wondered why Amy does so many crossfit competitions (aside from the fact that she’s crazy), doing the Open will give you a very small taste of what she’s hooked on. Try it! If you don’t like it you can go back to just doing crossfit at CFI (which is pretty much what you’ll be doing anyway)
Made some small strides in Handstand walks (haha)
WOD: 80 Rx
Great job 6AM!!!
GOOD LUCK James and Brian!! Way to get after it! That’s what Crossfit’s all about. Have fun!
“You can’t do these workouts unless you’re driven by purpose. And purpose is ultimately the well spring of all happiness” – from the man himself.. Greg Glassman
“Success comes from knowing that you did your best to become the best that you are capable of becoming.” -John Wooden
Now go get some!
Good luck James and BK!!!! I know you will both kill it!!!!
Congrats Dan M on your first muscle up!!!
… And then stringing two together, two times over!!! Are you sure you’ve never done one before today?
Great work 9 AM!
66Rx
Bang up job by the 9am!!
L with 91Rx!!
Registered for the Open!
Go get ‘em Brian and James!
WOD 72 Rx
78 RX
Finally stood in a freestanding handstand for longer then 5 seconds!!
Good luck James and BK!
40 KB swings 70# kettle ball. Rest as needed
Great work everyone. Sign up everyone! Drink the competition kool-aid, I here it’s paleo friendly!
Guys and Gals, sometimes its hard to see the progress that you’ve all made as individual athletes over the course of a year. We all improve month to month, day to day, but its hard to see that gradual change. I guarantee you, you would be amazed at where you are at now if you compared to yourself one year ago. You need to take a minute to look back at where you’ve come from to understand where you are going.
The CrossFit Open is a great way to do that. Its a fun series of 1 WOD per week to add a little more competitive flava’ to your workout. You don’t have to be training 2x per day 7 days a week for months to participate in this. YOU HAVE BEEN GETTING BETTER EACH TIME YOU PUSH YOURSELF IN A WOD. Also, no one gives a shit about what score you post except you. Thats for you. What we care about is that you jump in and give it a try WITH US. Then go home and look at where you sit against the rest of the CrossFit world…how cool is that?…Even if you wind up dead last you know that you competed in something worldwide that 7 Billion other people on the planet look at and think “thats crazy”.
One other note. Don’t let the things you think you suck at keep you from participating. I know we’ve all got things that we are constantly trying to get better at. For cry’in out loud it took me 7 minutes to do 50 freaking burpees in the Filthy 50, WTF! I hate burpees and this disappoints me so I’ll work on my metcon. HOWEVER, if I take a look at times and weights on WODs from Jan and Feb. last year I have made some decent improvements that are hard to see day-to-day…thats cool…even though I’m sidetracked by how much I sucked last Sunday on my burpees.
We are lucky enough to have seen 2 of our folks (BK and Amo) that finished in the top 180 individual men and women CrossFitters in the region last year. An amazing achievement. They represent something like the top 4-5% of athletes that competed. Something to be extremely proud of and they will do great things again this year.
That said, the remaining 95% are those of us that are not going to get to rep 843 in Jacksonville and subsequently make it onto ESPN.
WHAT WE ARE is the .0004% (26,000 CrossFitters in the open last year / 7 billion people in the world) that believe that CrossFit is the best way to improve our lives. We take on WODs -that always suck- each day to be apart of this counter culture. We have taken on improving our HEALTH by the balls and whether you realize it or not, you are leaders of the community (outside the gym) in that effort.
Celebrate that role and have fun in the open.
-Keith
I vote to take $20 out of our monthly fee to enroll everyone.
Then no one will be shunned as an epic failure and stoned at the next CrossFit.
=P
In all honesty, I signed up for the CrossFit Opens to compete against Nik in Connecticut.
Despite my demigod status, I will most likely be overlooked during regionals due to lack of “overall points,” which is a silly benchmark to say the least, but it means more to me to develop an inter-competitive goal (i.e. annihilating Nik), than to get bogged down in the fact that CrossFit does not appreciate my statuesque, stone-cut body.
In summary, join the CrossFit Opens to learn more about yourself, as well as to demolish your rivals, whether they be tangible or abstract. Competition drives us all, and when respect is on the line, teeth are bared and swords are drawn.
Motivation:
http://tinyurl.com/7fr832e
http://tinyurl.com/7cua8kl
Good Motivation Keith, but what happened to the good old days of “I’ll buy you a beer if you . . .”?
I’m in . . . almost opted out when I realized I was “Masters”, but I’m in.
Yesterday’s WOD
20min amrap
7 power cleans 135#
14 t2b
21 double unders
9+10 Rx
worked on free-standing handstands which turned into handstand walks since I couldn’t maintain my balance.
WOD: 63 Rx (drives home the fact to go ALL OUT in every round. slacked off in minutes 4 – 6 and pissed at myself for not hitting 70)
10 burpee broad jumps
Bench Press:
7 x 5 @ 185#
yesterday’s core development:
50 abmat
50 4-count flutter kicks
Mobility work
Wod:
84 Rx
WOD: 74 RX
butterfly work
Ladies,
As of yet, we only have 3 girls signed up for the open. This hurts my heart because I see so many of you give it your all and make improvements you never thought you could. If you are anxious about competing- don’t be! The open is done in your home gym with people who are supportive and proud of you regardless of outcome! Do it.
also- 1 mile run, light stadium run, and a couple hurdle jumps before class.
handstand work: 5 sets of 5, free standing work
WOD: 63 Rx
5 mile run
Run 400m w 60lb bag
Row 1000m
Week 3 day 2 hatch squat
2+3+4+2 muscle ups
Wod: 53 Rx
Thank you, Nick, for all the handstand help! Great job 9am-ers!
WOD: 91 Rx
It’s official! I’ve registered for the Open! Hooooraaaaay!
wod 63rx
Wendler c4 deload week (thank God) shoulder press
L great job on putting up such big numbers today. get it girl
bk and James good luck and kick ass at the garage games
Thank you, everyone, for the encouragement! However it turns out, this will definitely be an early entry in the Chronicles of James McNeal (still working on the title…). I’m psyched to be taking this journey with you all!
And thanks Amy for being an awesome coach! Most of the stuff you’ve told me still works like a mantra in my head when I do the movements!
Definitely will be signing up for the Open this week
WOD= 58Rx
Double Under work
Hatch Squats
Sets of 5 ring dips with red band between Squats
3 sets of 500m row- keeping under 2 min pace
WOD- 50 Burpees (I still have a love/hate relationship with them.. hate doing them but love when they are over)
50 Abmat situps
Overhead Squat
185 x 8
200 x 8
225 x 5
240 x 3
Back Squat
295 x 8
330 x 8
365 x 6
390 x 6
Front Squat
225 x 5
265 x 5
285 x called for 5…. did 1…done… hips told me to stop
300 x called for 5…. did 0
Row 2000m
Row 2000m
Ring Handstand Pushup work
Handstand Walk work
WOD…. 86 Rx
8 minute alternating tabata
-abmat situps
-reverse abmat crunches
Total Rowed today…. 4000m
OMMRC….. 133,807 meters
CrossFit Integrity, Charleston, SC
47 Rx, think that this actually improved my box jumps just a bit
Hand stand work
53 Rx lost count bad. Probably shorted myself a few
10 burpee broad jumps
63Rx
50 wallballs 20#
3 rds for time
500m row (last round did 600m)
50 DUs
14:28
3rds untimed
20 GHDs
20 HEs
Good luck James and BK!!! Represent CFI!