I couldn't be more Proud of how everyone performed. We had a number of people in the new masters category and they all performed great. With Sherri being the one who is currently ranking highest in her region/ category.
Our performance in review.
Every year the open shines a light on our gym and provides me with some nice feed back as to how to help you guys become fitter ( as compared to other people ) Ultimately the open is designed to bet he first stage in a process that will ultimately find the Fittest CrossFiter there is. It does however provide each one of us who participate with an idea of where we stand relative to everyone else. I have yet to do all of the numbers but in general we are in the top half of any category and have many members much higher. More importantly We had people who hit firsts almost every week with the standout perhaps being Mina's re-do of 13.1 where she added multiple snatches at 75# which wouldn't go up at all the first time, and then her 13.5 score where she final got a chest to bar pull up and then preceded to get 6 more.
Most of you entered the open saying that you just wanted to do it " for fun" and "to see where you were" and yet each and everyone of you pushed harder and wanted it more in the final seconds of the open work out. No one was willing to settle for less that what they knew was there best and each one of you did everything in your power to be at your best when the open came up John, Kevin, Bryan, and Sherri all displayed a great competitive spirit and I think all were surprised by their performances.we had some people who were just getting started in the gym take part as well Matt joined up just before the open and decided to give it a go any ways and gave each work out everything he could and now has a great bench mark of work outs to look back on and use to track increases in fitness relative to other people.
Looking back at our scores there are some things that we in the gym excelled at relative to other participants. with our best performances coming in Workouts that favored the barbell as well as a the 7-10 min range gassers. 13.2, 13.4.
My favorite part about the open was your enthusiasm for it. and for competition and your interest in what kind of extra work you can put in to work on the areas the open highlighted as weaknesses for you.
I have talked to many of you about your interest in it everyone said they would want to put in the extra time so I am releasing a Competitive program for anyone who wants to put in the extra work. Designed to work with our metcons, and help you make the most efficient use of your time it will be posted here on this blog for the week and then posted in Wodify once they release the next update. The time commitment to this program will require you to spend extra time in the gym during open gym hours, as well as be coming in 5 days a week (usually with a rest day on Wed or Thur) we will be talking in thegym about how to best make use of the work outs.
Mondays workout (remember the regular CrossFit Class will not be doing all of this only part)
Warm up;
Dynamic warm up
3x5 dips
6 x 5 OTM pull ups
Snatch 60%/2 70%/2)3 75%/2)3
Clean + Jerk 60%/2+2 70%/2+2)3 75%/2+2)3
Back Squat 60%/2 70%/2)3 75%/2)3
hold a 2 sec pause at the bottom of the last rep of each set
barbell Carry 2x 75m 215/ 145 ( scale if you back squat is bellow 400/265)
rest 60 sec
paced burpess
burpees on a 4 count for 1 minute ( 10 burpees a min pace) x 2 rounds
rest 30 second
MetCon
5RFT
200 m Run
12 Jerks 125/85
10 Box jumps 24/20
'and now just a few pics from then open. more to come i promise
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| easy over head for Lucy |
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| John going strong on 13.4 |
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| CrossFit Tulare a family affair |
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| we seemed to go overhead a lot this open |
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| warming up |
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| John getting in on the coaching action, be on the lookout for him to be coaching regular classes sometime this year. |
Perhaps I will get around to writing up a more indepth analysis of our performance, but over all know that I am very pleased with how the gym performed, we can show up big time at some local competitions this year if you choose to make the commitment.
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