The Open Info

23
Feb

The Open Info

We have a respectable 43 athletes signed up for the Games (hoping for another 30). It’s Bully Week, so be prepared. If you want to avoid the bullying, sign up HERE. For all of those registered, this is how the season will work.

Every Thursday at 9pm for 5 weeks, Dave Castro will announce the workouts. As owners, we find out at the same time as you, so we’re not privy to any insider info. We will have a live viewing of the first workout at the gym on the big screen. After we find out the workout, we’ll set up heats in Zenplanner (given the large amount of unknowns, it might take a while). There will be NO wait lists for the heats. Once a heat is full, it’s full.

Every Friday, starting at 5pm, we will brief the workout. We will review the movement standards, the scaling options and provide tips and strategies for getting the best score possible. Please try to be there for the briefing as many former participants have found this helpful.

Shortly after 5pm, we will start running heats of the workout until everyone has been put through. There is a scaled division this year, so if you plan on scaling, you need to email me by 1pm each Friday. If the next week, you think you can hit it Rx, you don’t need to email me. If you aren’t sure, email to ask!

Right now, we are in DESPERATE need of judges, so if you can offer to help, please take the Judges Course and let me know ASAP. As of now, I have 8 confirmed judges πŸ™

If you’re not able to join us on the Fantastic Friday Frodown (I just made that up), you have the option of doing the workout on Sunday during the Open gym. A few trainers/judges will be available during that time. Unless something out of your control happens (like a broken skipping rope or your shoe falls into the mouth of a dragon) during your workout or you plan on qualifying for Regionals, we don’t allow repeats.

Because 23% of our membership is competing, that leave 77% that are not. We cannot change our programming for the month for the minority, so that might mean lowering the weight/intensity of certain workout. Here’s some advice on how to plan your week.

Phewf! I think that just about covers it. As always, if you have any questions, ask myself or any trainer. Only 4 more sleeps!

Front Squats
65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1; 90Γ—1

“Just Sick”
21-15-9 reps
Thrusters (100/70# or 65# of 2RM)
Wall Balls (20/14# @ 10’/9β€²)
Burpees

*15 min cap

Yes ladies, you read that right. You are allowed to hit the 9 foot target today. Just like the Games. You’re welcome.

Compare to Feb.19/14

Tara signed up for the Open. So should you!

Tara signed up for the Open. So should you!

87 Responses

  1. WU Γ— 1 (12 reps)
    Group MOB

    Strength: Front Squats
    65Γ—5, 70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    45Γ—5, 40Γ—3, 55Γ—3, 60Γ—1, 65Γ—1, 70Γ—1(thanks for sharing the bar Natacha & Alaina)

    WOD
    21-15-9
    [email protected]#
    Wallballs @ 10# and 9′
    Burpees

    Time-14:08

    Last time finished over the cap at 15:10, so a nice PR even though the legs are still fried from Saturday. Huge class, good job keeping us all on track Mario! πŸ™‚

  2. WU x 1 (12 reps)
    Group WU

    Front Squats
    5 x 135
    3 x 145
    3 x 155
    1 x 165
    1 x 175
    1 x 185

    WOD: 21-15-9
    – Thrusters (85#)
    – Wall Balls (20#)
    – Burpees

    * 15min time cap

    Score: 9 burpees left

  3. Trent

    WU x 1 (12 reps)
    Group WU

    Front Squats
    5 x 155 – 3 x 165 – 3 x 175 – 1 x 190 – 1 x 205 – 1 x 215 (Aprox 5# more/set to the recommended % to make transition’s more manageable)

    WOD Rx = 12:40

    Used Vincent’s strategy and broke down first round to 8-7-6 for Thrusters and WBs, then 5-5-5 the second round, and 5-4 last round.

  4. Dear fellow CrossFitters of CFM,

    Let me put this in perspective for all of you who haven’t signed up yet(because I know you’re going to sign up, you just need a little bit of motivation

      1. Robyn

        PLEASE DO IT?! COMMMMMMMMMMMMMME ONNNNNNNNNNNNNNNNNNNN!!!

        *That’s not me yelling at you, that’s me whining at you in a loud voice.*

        It’s SO much fun! Even with my anxiety, it’s my favourite thing to do to tell anxiety to go kick rocks…

        You’ll see – you’ll feel like you’re going to throw up, and then you’ll do the WOD, and you’ll be fantastic, and then you’ll feel AMAZING!

        You’d kick yourself for missing out!

        Take the leap! I believe in you! πŸ™‚

        And I’ve given you time to come around, but now I’m straight up going to hound you til you sign up if for no other reason than to shut me up. So, there’s that.

      2. From the “CrossFit Woman’s Creed”:

        I may scale a WOD, but I will never quit or give up.
        I do what others won’t, and I excel where others can’t.
        I am stronger mentally and physically because of it.

        I am a CrossFit woman.
        I am invincible.

        And you are absolutely a CrossFit woman Janet!! You’ve completely got this. The only one who believes that you CAN’T…is you. Now go and register!!!

      1. Heather S

        I actually checked after the market on Saturday Now you are officially part of “Team Harassment” to get everyone else on board! πŸ™‚

  5. Gillyon

    Great post! I am away the first two WODs, but plan on taking part when I get back. πŸ™‚

    Warmup
    Front squats with the lovely Heather.
    75(5) all the way to 115(1). Felt pretty good

    WOD (scaled)
    15-12-9
    Dumbbell thrusters (15lbs)
    Wall balls (10lbs)
    Down ups

    13:24
    Fun class! Thanks Mario!

  6. Mobility
    Shoulder-Barbell-Roller Floor Stretch Manoeuvre 5x30sec
    Crossover Symmetry – Act/Comp/8reps

    Row 5 mins = 1170m, about 2:05 pace @ damper 3

    Then Kevin suggested we do the Master’s class workout.

    WOD: 4 rounds
    5 burpees
    10 rus KBS 70#
    15 situps
    = 3:46

    Nice little burner. Felt good to do something after a week off nursing a cold.

  7. Kevin

    One look at this workout and my first thought was ‘rest day’! But I’m glad I came in now. Everything felt good. All of these movements are going to be in the Open (hopefully not together), so practice makes perfect.

    Front Squats
    135-185 x5
    200-215 x3
    230 x2
    240-255 x1

    WOD Rx’d
    9:10

    Thrusters – 12+9, 9+6, 9
    WB – unbroken
    Burpees – steady

    Cashout – Master’s Class WOD
    4 rounds
    5 Burpees
    10 Russian Swings (70#)
    15 Abmat Situps
    3:50

    Great race Mario!

    150m Row – 24.5

    And now it’s nap time.

  8. Front Squat
    5 x #85, 3x 90, 95, 1x 105, 110, 115
    WOD:
    21-15-9
    Thrusters #70
    Wall Balls #14
    Burpees
    Time: 14:17 Rx. Yay!!!!!! I finished it πŸ™‚
    Thanks for the encouragement Mario!!
    Great class everyone and thanks Jackie and Natacha for sharing the bar!

    1. Hey Nat, I can see that your registration went through on the games website (your account pops up on a search) but I dont think you’ve set Crossfit Moncton as your team/affiliate yet. πŸ™‚

  9. Heather Colleen

    OK. Officially registered in the Open. Let the the panic begin! πŸ™‚

    WU x 1 (12 reps)
    Group WU

    Front Squats with Gillyon who was lifting for 2!
    5 – 75#
    3 – 85#
    3 – 95#
    1 – 105#
    1 – 115#
    1 – 125#

    I think I have a new PR in my very near future.

    WOD: 21-15-9
    – Thrusters (65#)
    – Wall Balls (14#/9′)
    – Burpees

    Time = 13:48

    I was 5# away from Rx. I still don’t know whether I should have gone for it. The thing about having chronic injury stuff going on is that you can never really get close to the redline. I’m constantly aware that the next movement, if it isn’t performed perfectly, could be disastrous.
    And that means I have to be patient and careful…not exactly two words I would use to describe myself.

    1. Amanda

      I think you did the right thing. I know you could have handled RX for this one easily, but you don’t want to push your luck. 65# thrusters are still very respectable. πŸ™‚

  10. Laura

    WU Γ— 1 (10 reps because I was late)
    Group MOB

    Strength: Front Squats
    65Γ—5, 70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    50Γ—5, 60Γ—3, 65Γ—3, 75Γ—1, 80Γ—1, out of time
    Wish I had more time, never gone heavier than 65#x5 before today, but 80# was no problem!

    WOD
    21-15-9
    [email protected]#
    Wallballs @ 8# and 9β€²
    Burpees

    Time: 11:19 ? I can’t remember now.

    Thanks Mario!

  11. Heather S

    Front Squat with Pam
    105-115-120-130-140

    Wod: Just Sick (perfect name πŸ™ )
    13:24Rx

    When I saw the wod I almost wept. I was praying for something that would give my back/shoulders a break after the 400!!! grasshoppers on Friday. Interesting that I felt it in my quads first and only late in the third round everywhere else. That’s CFT for ya – it just gives and gives and gives πŸ™‚

  12. Hannah

    M+WU (12 reps)
    Group mobility

    Front squat:
    60lbx 5, 65lbx 3, 70lbx 3, 75lbx 1, 80lbx 1, 85lbx 1

    WOD: 15 min cap
    21-15-9
    Thrusters (65%) 45lb
    Wall balls 9lb @ 9′
    Burpees

    Time: 14:37

    Cashout: 15 Mackenzie push ups

  13. Steph H

    Mob
    WU x2

    Group Mob

    Front Squat
    65# x5
    70 x3
    75 x3
    80 x1
    85 x1
    90 x1

    WOD: 15 min cap

    21-15-9
    Thrusters (55#)
    Wallballs (10#)
    Burpees

    Time: 14.56

  14. Ryan

    – Mob
    – WUx1
    – Group mob

    Front squat:
    – 145×5
    – 155×3
    – 165×3
    – 175×1
    – 190
    – 200

    Wod Rx 14:19 (each round thrusters in 3 sets, wall balls in 2, and burpees full of swears)

  15. Front Squats with Angela!
    100X5, 110X3, 115X3, 125-130-135X1

    WOD with 65# Thrusters & 14# WB
    Time: 11:41

    Really happy with this! Last year I had a shoulder issue so I used 25# & 6#WB with a time of 10:28!!! This year was 40# more and RX WB

  16. Claire

    Front Squats
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1; 90Γ—1
    65#, 75,80,85,95,110#

    β€œJust Sick”
    21-15-9 reps
    Thrusters (60# )
    Wall Balls (10# @ 9β€²)
    Burpees

    *15 min cap

    10:53

  17. Cara

    Front Squats
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1; 90Γ—1 %
    95×5, 105×3, 115×3, 125×1, 135×1, 145×1 #

    WOD: “Just Sick” as Rx

    Time: 12:44

    that was an arm/shoulder burner! for reps I went 8-7-6, 5-5-5, 5-4 for thrusters. WB & burpees I tried to just keep moving. I needed to take more rest then I would have liked but my right shoulder wasn’t feeling the best so I didn’t want to push it either.

    Thanks Chantal!

  18. Terri-Lynn

    Mobility & WU x1 (didn’t have time for more)

    Strength: Front Squat
    100×5, 110×3, 115×3, 125×1, 130×1, 140×1

    WOD: “Just Sick”
    21-15-9
    Thrusters (100/70#)
    Wall Balls (20/14#)
    Burpees

    Broke up both the thrusters and the wallballs
    7-7-7
    6-5-4
    6-3
    Burpees – just kept moving

    That was the every bit of suck I expected it to be. Was hesitant about going 70#, but I was glad I did in the end.

    Note to future me – I really likes that breakup

    14:05 Rx

    1. Heidi

      Heavy front squats and super speedy on that dreadful WOD! One of the perks of finishing so fast is you get to yell (er, I mean encourage) at the rest of us to pick up the bar. Nice working out with you. It’s been a long time since we’ve WODed in the same class.

  19. Elba

    WU x 1
    Front Squat
    75(5)-85(3)-95(3)-105(1)-115(1)-125(1)

    WOD (scaled)
    15-12-9
    Dumbbell thrusters (20lbs)
    Wall balls (10lbs)
    Down ups

    11:57

    Great class! God job everyone πŸ™‚

  20. Heidi

    WU x 2

    Front Squats:
    85 x 5
    90 x 3
    100 x 3
    105 x 1
    110 x 1
    115 x 1

    WOD
    21-15-9
    Thrusters @ 65#
    Wall Balls: 14# @ 9′
    Burpees

    Don’t remember my time. Somewhere between 14:00 and 14:30 I think.
    That was brutal and it was one of the few times that I really wanted to give up on a WOD Thrusters felt disgusting and I thought my head was going to explode when it was over. Pukie was knocking, but I managed to keep him away. Yet, some how….fun class. (The CrossFIt mentality is so strange)
    Thanks for the push during my last round Joanna. I needed it.

  21. Baukje

    Strength – Front Squats
    65% x 5 @ 85 (felt heavy today!)
    70% x 3 @ 90
    75% x 3 @ 100
    80% x 1 @ 105
    85% x 1 @ 110
    90% x 1 @ 115
    I need to come in and work on form! Kept dropping those elbows/ rounding back at the bottom…

    WOD: “Just Sick” (I laughed at the name this morning, because I’ve been just sick all last week… which made me weaker than I thought. Vanessa made a point to share with me that I did this WOD last year. Then, I did it with the wrong weight, found it very hard, and barely finished in time. So, I felt like I had to use the same weights. It was still very hard!!! It’s the worst I’ve felt after a WOD since I remember!)

    21-15-9
    Thrusters (65% – but I did 55#)
    Wallball (10# – 9′)
    Burpees

    My time: 13:10 (last year… 14:18! Beat it by a minute!!!)

  22. WU x 2

    Front Squats using strap due to wrist, so did not follow my 1-rep %

    135 x 5
    140 x 3
    145 x 3
    160 x 1
    170 x 1

    WOD 21-15-9

    Thrusters 100# scaled 85#
    Wall Balls 20# scaled 14#
    Burpees

    Time 13:08…GROSS!

  23. Annie

    WU Γ— 1 (12 reps)
    Group MOB

    Strength: Front Squats
    65Γ—5, 70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    55Γ—5, 60Γ—3, 65Γ—3, 70Γ—1, 75Γ—1, 80Γ—1 and tried one at 85# just for fun…should retest for PR

    WOD
    21-15-9
    [email protected]#
    Wallballs @ 8# and 9β€²
    Burpees

    Time-11:58

    Surprised myself with the time. Also first time using a 8# ball in a WOD…10# ball here I come!

  24. Mark D

    Front Squats
    65#Γ—5; 75#Γ—3; 85#Γ—3; 95Γ—1; 105Γ—1; 125Γ—1

    β€œJust Sick”
    21-15-9 reps
    Thrusters – 45#
    Wall Balls – 14#
    Burpees

    1 round of 21 – DNF should not have done Thrusters

  25. mobility
    wu x 1 (12 reps)
    group wu
    strength – Front squats
    50×5, 55×3, 60×3, 65×1, 75×1, 80×1

    WOD ; 21 – 15 – 9 (15 min cap)
    Thrusters 35#
    Wall balls 6# @ 9′
    Burpees

    Time = 14:04
    cash out – 15 McKenzie push ups

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