This week is the start of the 2018 CrossFit Games Open. More importantly, it kicks off the most fun-filled span of 5 weeks you’ll ever have while you take part in the Intramural Open. This one is special in that we are pitting the guys against the girls. Throughout this week, I’ll be breaking things down so that you know exactly what to expect…well, everything except what the actual workout will be. For this first blog, I’d like to break down the weekly schedule – what days you can complete the Open workout and how to go about structuring your week:
We will be giving you guys three opportunities to do the workout: Friday, Saturday, and “Make-Up Monday.” (For those doing it for the first time, CrossFit HQ releases the workouts live on Thursday nights at 8pm via the internet. Immediately after the release, there are two top level CrossFit Games athletes that do the workout right then and there.)
On Friday, the Open workout will be our programming for that day. If you plan on doing it this day, we recommend that you workout Monday, Tuesday, and Wednesday, and then rest on Thursday.
On Saturday, we will host the “Main Event” at the gym on Saturday. Doors will open for warm-ups to start at 7:30am, followed by a quick and general briefing at 8am. The first heat of that day will begin promptly at 8:15am. We will be posting a heat sign-up sheet on Friday afternoon so you can secure the time you wish to complete the workout on Saturday. We will be there until everyone has gone – usually no later than noon. If you plan on doing it this day, we recommend that you workout Monday, Tuesday, Wednesday, and Thursday, and then rest on Friday. If you show up on Friday, you are welcome to complete the warm-up with the class, help with judging, and feel out some of the movements.
On Monday, we will be back to our regular programming but this day can be used to complete a make-up in the event you weren’t able to complete it on Friday or Saturday. In this case, you will be on your own in terms of set-up, finding a judge, and getting everything squared away. You can complete it between 8-9am, 10am-12pm, 4-5pm, or 6-7pm. No doing the make-up while a class is going on.
Stay tuned for more details as the week rolls on!
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Mindset:
“Build something 100 people love, not something 1 million people kind of like.”
–Brian Chesky, cofounder of Airbnb
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Nutrition:
Stop using the word “cheat” with your foods or meals. Morals have nothing to do with food.
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Movement:
A. MWOD:
Ankle Mobility
B. Weightlifting:
Front Squat Work up to 5×5 @ 75%
1 RM
C. WOD:
10 RFT –
20 UB Double Unders
20 Med-Ball Sit-Ups
*Notes:
1) RX+ will do (10) UB GHD Sit-Ups (meaning NO PAUSE in the movement)
2) If no DU -> do DU attempts
3) 15min time cap
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Recovery:
Calf Smash
