If you haven’t heard, the CrossFit Open is just around the corner (50 days to be exact). There are a lot of new folks at the gym, so let me explain the Open.
Every week, starting Feb.26th, CrossFit.com posts a workout every 5 weeks. Hundreds of thousands of people from all over the world complete the same 5 workouts, with a chance to log their scores on the worldwide leaderboard.
The Open is made for everyone – and that couldn’t be more true this year. For the first time, CrossFit is introducing a scaled division, so each week you have the option of going Rx’d or opting for the scale. All the workouts are performed at CrossFit Moncton, surrounded by your supporting peers.
We’ll be programming a lot of the previous Open workouts leading up to this year’s event. So sit back, enjoy the ride, and see you at the Open!
If you weren’t here on Dec.23rd, you have the option of doing Deadlifts – 5RM
If you were here, you’ll be doing Deadlifts x10 (45-50-55-60%)
“Open 11.6/12.5”
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
Etc.
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.
Compare to March 24/12
WU + Mob x 2
Strenght
DL 10x 65# for 15 min, back not fully healed yet
WOD Open 11.6 / 12.5
AMRAP 7 Min
3..6..9..12..15…
Thrusters 65#
C2B Pull ups
12 (60 reps)
Welcome back!
ohhhhh that picture makes me excited for the Open!! I CAN’T WAIT!
50 days! Eeeeeeeeek
Lab
-Negative dips
-Jerks-45×10-55×5-65×5-65-65#
Working on speed and timing
-Back squat 1RM
95×5-115×5-135×3-145×1-155-165F-160PR-165PR-170F
10#PR!!
Nice PR! And nice score on the WOD!
Apparently my Spot Curl PR is 165#…. 😛
Great results Vanessa!
Last years open was my first, but won’t be my last. It took a lot of convincing to do it, but I’m glad I did. My nerves got the best of me in the beginning but once I talked the sh*t outta my head, it was a lot better.
If you’re trying to figure out what the open looks like or are nervous about it, keep these things in mind.
It’s a WOD. At OUR gym! We’ve all done that before. There will be fellow gym members watching and cheering you on, just like a regular day at the gym, but better!
The open is great to push yourself and figure out what you should be working on or working towards in the future. It’s a real eye opener. Who knows. Maybe you’ll even get a sweet PR you never knew you had in you
Open season is my favourite time of year at CFM! Can’t wait for this year!
This is a great post for the newer members Vanessa, thanks!
Deadlifts x10
135-185-200-220-240 (grip was letting go at end)
WOD with 35# DBs (found out this morning I could do thrusters with DBs without hurting shoulder)
95 reps
Nice job!! DB thrusters = argh!
Grear job Kevin!
WU x 2
Strenght
Deadlift X10
175-190-210-230
WOD Open 11.6 / 12.5 as Rx’d
AMRAP 7 Min
3..6..9..12..15…
Thrusters 100#
C2B Pull ups
Totao–>71 reps
PR of 2 reps from march 24th 2012
Great work Tania and Lora!
C’est beau Gab!
First WOD of 2015 is in the books…and it was AWESOME!
Deadlifts 5RM
135-155-165-175-185
My grip was failing at at the last rep…but I think I have a 195 5RM in me. It felt SO good to lift heavy stuff again!
WOD
Thrusters @50#
Ring Rows
15 rounds even = 90 reps
I want to do this one again when I’m not sick – I went too light on the thrusters, took it too easy on the 9 and 12 rounds.
Great job Heather!
Deadlifts 5RM
40-55-60-65%
65-75-85-95#
WOD “Open 11.6/12.5”
AMRAP 7Min
3-6-9-12-15…
Thrusters @45#
Ring Rows
Total:80
I’ve only ever used 45# twice during a WOD, so I did a practice Thruster and it felt pretty heavy. I wanted to take some weight off and Kevin said “No”.
Turns out he was right, cause I totally did it
Great job Tara! Kevin was right, nice score!
Atta girl!
Nice Tara!
Deadlifts 5RM
65-85-95-115-120-125#
Could barely hold on to the bar at 125# Thanks for the suggestion for next time Mario, should help a lot!
WOD “Open 11.6/12.5″
AMRAP 7Min
3-6-9-12-15…
Thrusters @40#
Ring Rows
Total:95
Small group this morning, but great work as usual! Thanks Mario!
Deadlifts x 10
105-115-130-140
WOD Rx
total = 82 reps
I was so excited to do this one. I did it in the Open in 2012 I remember just learning right before the WOD how to do C2B pullups. My score was 46 reps. I have so many stories and moments from the open WODs both for myself and for so many other members! Really you need to sign up!
Thanks for great class Kevin!
Great PR! Crossfit works uh? 🙂
Awesome pr Maria!
Nice PR Maria!
Mobility
WUx1
Deadlift 5RM
95-115-135-155-170(Matched my theoretical 5RM)
WOD: AMRAP 7Min
3-6-9-12…..
Thrusters
C2B Pull-ups
Total = 58 Rx
Thanks kevin great class!
Mob + WUx2
Deadlift 5RM:
245-275-315-355-385#(PR,10#)
WOD Rx = 91 reps (22 reps PR from 2012 Open)
Very happy about the improvement, I was a bit scared of this one to be honest. Good job nooners!
Rep Breakdown:
– 3s & 6s unbroken
– 9s & 12s both split in two set (next time do 9s unbroken)
– 15s were split in 3 sets (maybe only split in 2 sets next time?)
– sprint to the bar to get 1 rep in 18s… lol
Nice improvement indeed!
Jeepers that’s a crazy score
Very nice Mario!
Wu x 2
Deadlift WUT 5RM:
135-225-315-335-365-385(PR 10#)
WOD: “Open 11.6/12.5”
Rx = 87 reps
(31 rep PR from 2 yrs ago! + I’m pretty sure I did it at 65# and normal pull-ups)
Very happy! Great class nooners!
You were flying! I was trying to keep pace!
mob
wu x2
group mob
deadlift x 10
100-110-120-130
WOD: Open 11.6 – 12.5
AMRAP 7 mins
3-6-9-12-15
Thrusters 45#
C2B Pullups (Ringrows)
Total reps: 96 (15 each & 6 thrusters)
WU x 2
Strength
Deadlift X10
95-100-105-110#
WOD Open 11.6 / 12.5 (45#)
AMRAP 7 Min
3..6..9..12..15…
Thrusters
Ring rows
Total –>98 reps
Lots of reps BJ!
DL x5 up to 185#
WOD Rx
88 Reps – 2 Rep PR from 2012
– Mob
– WUx2
– Group mob
Deadlift x10 to 170#
WOD at 85# + regular pull ups = 60 reps
Mobility
WUx2
Group mobility
Deadlift x10
90-100-110-120
WOD: AMRAP 7Min
3-6-9-12…..
Thrusters @65#
Pull-ups
Total = 65
Mob
WU
Group Mob
Deadlift 5RM based of 1 RM in Sept maybe?
135, 225, 275, 315, 345 was gonna try 350 but ran out of time
WOD: Rx’d
Reps: 90
I think i chose too low of a bar to do it on. My biceps are the tightest muscle of all. and tore my pretty little palms again. 😀 Need to get comfy with pullups without chalking my hands.
Thanks Steph!
Fun 6pm Class!
awww, your sensitive little hands.
Nice score
Take care of those hands “Douillette”
WU x 2
group mob
Deadlift X10
180-200-220-240
WOD Open 11.6 / 12.5 as Rx’d
AMRAP 7 Min
3..6..9..12..15…
Thrusters 100#
C2B Pull ups
Total–>61 reps
1 Rep PR from 2012
WU x 1 + Hip Mobility
Group mobility
Strength
Deadlift X10 (45-50-55-60%)
165-185-200-215
WOD Open 11.6 / 12.5
AMRAP 7 Min
3..6..9..12..15…
Thrusters 100#
C2B Pull ups
Scaled to 75# & Ring Rows
Total 100 reps
Deadlift 5RM
125-135-145-150-155#
switched grip @ 155# because bar was slipping. weight felt good.
WOD: Open 11.6 / 12.5
AMRAP 7 Min
3..6..9..12..15…
Thrusters @ 65#
C2B Pull ups
– scaled to ring rows from box up to 10, then from 2 steps out for 12/15 (was losing too much time on transitions from the box with breaking up reps)
finished 15 even
Total reps: 90
Great class tonight, thanks Steph!
And I can’t wait for my 1st open!! No better place than CFM to start 🙂
You’re going to be great in the open!! Can’t wait to watch!
Yup!
Cara you’re going to love the open! So much fun! 🙂
Yay! thanks ladies, I’m so exited!
Mob + Wup x 2
Deadlifts – 5 rep max
5 x 135, 145, 150, 155 (excited as my 1 re max was 155)
WOD: Open 11.6/12.5
3- 6 – 9 – 12 = etc… (AMRAP in 7 mins)
Thrusters @ 55lbs
C2B
Total = 81 reps (15 thrusters + 6 C2B)
I have never done this WOD before so I am pretty darn happy with my results. I am thinking I should have tried this maybe at 60lbs – not sure?
Great job everyone and absolutely sign up for the opens. I tried it out for the first time last year and it was AWESOME!!!!! I was really nervous, but so glad I did it. Everyone is so supportive and the energy is fantastic. It is a real motivator for the rest of the year and will give you an idea about the Hopper – also pretty AWESOME!!!
Deadlift X10 (45-50-55-60%)
55-60-70-75
WOD
AMRAP 7Min
3-6-9-12-15
Thrusters @40#
Ring Rows really trying tougher foot placement … its working (I think) ha!
Thanks Mario for the help with the DL’s and Thruster movements, still very new to me so appreciate all the feedback.
Total reps:71
Deadlifts x10 to 140
WOD rx’d: 58 reps.
Really proud that I can do this wod RX’d but incredibly discouraged that I only got an 8 rep PR from 3 years ago. Kevin is helping me so I’m hanging on to a thread of hope that it’s going to help.
Great job Amanda….RX!
Mob + Wup x 2
Deadlifts – 10 reps
45-50-55-60%
165-175-185-195#
WOD: Open 11.6/12.5
3- 6 – 9 – 12 = etc… (AMRAP in 7 mins)
Thrusters @ 85lbs
C2B
15 rounds in – 10 thrusters in round 18. Total of 100 reps.
Should have RX-ed maybe?
Yup, I’d say so 🙂
Mobility
Warm up x2
Group mobility
Strength: deadlifts 5rep max: 55, 65, 75, 85, 95, 105, 115, 120 🙂
WOD: Open 11.6/12.5
3-6-9-12-15… (AMRAP In 7 minutes)
Thrusters @40
Ring rows
Total 90 reps!
Great 4pm class and great coaching Steph….always nice to meet new people! 🙂
DL build up 5 rm
135-185-205-225 … stopped there. Theoretical 5 rm would be 240, bur after 2 weeks off 225 was plenty!
WOD : Open 11.6/12.5
3,6,9,12,etc
Thrusters @ 65#
Ring rows
15 Thrusters + 8 ring rows – total 83 reps