WED 01.08.14 The 2014 CrossFit Open

The CrossFit Open starts February 27th

The CrossFit Open is the online qualifier for the CrossFit Games Regionals competition. Each week, for five weeks, a workout will be announced and athletes will have four days to complete & submit a score for that workout.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
Whether or not you choose to register online & pay the entry fee, if you train at CFM on Saturdays during the Open, you’ll get to do the workouts & see how you stack up against other athletes around the world.
If you’re competing in the Open, a judge will count your reps & verify your score for submission online. After the Open, the top 48 men, top 48 women, and top 30 teams in the Southeast will be invited to compete at Regionals in Jacksonville in May. Then the top athletes at Regionals will compete at the CrossFit Games in July.
There is also a Masters division for athletes over 40, with slightly different qualifying standards (details here).
For a taste of what Open workouts are like, we’ll be doing the workouts from last year on Fridays leading up to the 2014 Open… Beginning with 13.1 (burpees & snatches!) this Friday.
Get ready!

imageCongrats to Sarah M on a deadlift PR last night. She pulled 200#!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Lis
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
7p: Group Intro- Lis
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Skill work: 10 minutes your choice of rings skill work: muscle ups, static holds, L sits, skin the cats, dips, ring push ups, etc
B. Row: 5x500m repeats
Rest 3:00 between efforts
Shoot for consistent times

And coming tomorrow…

A1. Bench press: 5@65%, 5@70%, 5@75%, 5@80% of 1-rep max
A2. Ring rows: 4 sets of 8
B. As many rounds & reps as possible in 12 minutes:
20 double unders or 60 singles
15 hollow rocks
10 box jumps

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