Lots of questions are coming up about the Open.
We have a respectable 65 athletes signed up for the Games (hoping for more). It’s Bully Month, 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. Please register NO LATER than Friday at 12pm.
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 like last year, so if you plan on scaling, you need to email me by 12pm 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 need of judges, so if you can offer to help, please take the JUDGES COURSE and let me know ASAP.
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 33% of our membership is competing, that leaves 66% that are not. We cannot change our programming for the month for the minority, so that might mean lowering the weight/intensity of certain workouts. 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 24 more sleeps!
1 round:
30 Pullups
40 Situps
50 Double Unders
2 rounds:
20 Pullups
30 Situps
40 Double Unders
3 rounds:
10 Pullups
20 Situps
30 Double Unders
Compare to April 1/15
Please cancel my 6am. Happy Birthday Bob!
Cancel my 6 am , thanks
Did you wimp out Alaina? Come on, it was only 58 burpees!!!
WU=58 burpees
WOD Rx
Time = 25:37
WUX2
Group warm-up
1 round:
30 Pull ups (sub ring rows)
40 Situps
50 Double Unders (100 singles)
2 rounds:
20 Pullups (sub ring rows)
30 Situps
40 Double Unders (80 singles)
3 rounds:
10 Pullups (sub ring rows)
20 Situps
30 Double Unders (60 singles)
Time: 25:05
That was tough but fun! Thanks for the encouragement on my last round of the last round 🙂 Great work everyone!!
Great work this morning Catherine. Love having yo I the 7 a.m. 🙂
WUx1 +58 burpees for Bob. Happy Birthday!
WOD Rx
Time–>18:30
PR of 78 seconds from April 1st 2015
Well done morning crew!
Happy Birthday Bob!
Group wu
WOD: (with ring rows + situps + DU’s)
19:47
This WOD needs a name – Maybe Annie Possessed??
WOD: 22:31
I did ring rows and single-unders…
Thanks for the class Coach Blake!
WOD: 20:03
Sub ring rows and singles
Really enjoyed this one:) Thanks for the great coaching Blake!
Ring rows and single unders.
Time 21:57
6 burpees over rower ( total 18 in three days ) owe 12 more
wod rx 20:47 + rowed 1000 m for kicks 3:54
mob wux1 58 B Burpees for Bob
group mob wu
1 round
30 pull up ( ring row )
40 sit up with abmat
50 DU ( x 2 )
2 round
20 pull up
30 sit up
40 DU
3 round
10 pull up
20 sit up
30 DU
time 13:58
Mobility and will (58 birthday burpees for Bob and 30 burpees over rower)
1 round:
30 Pullups
40 Situps
50 Double Unders
2 rounds:
20 Pullups
30 Situps
40 Double Unders
3 rounds:
10 Pullups
20 Situps
30 Double Unders
Rx 16:14 ,sit-ups really slow me down for some reason…..
Score: 16:14
M+WU
1 round:
30 Ring Rows
40 Situps
100 Singles
2 rounds:
20 Ring Rows
30 Situps
80 Singles
3 rounds:
10 Ring Rows
20 Situps
60 Singles
17:24
Last time I did it in 17:59… PR 🙂
Wod-20:15 Rx’d
58 Birthday Burpees for Bob. Whew! That was a lot of burpees!
WOD with ring rows, sit ups, & DU’s
Time – 21:01
Ring rows were tough. Sit ups were slooow. DU’s went fairly well. What a gasser!
Mobilty
WUx1
Group warm up
WOD:
1 round:
30 Pullups
40 Situps
50 Double Unders
2 rounds:
20 Pullups
30 Situps
40 Double Unders
3 rounds:
10 Pullups
20 Situps
30 Double Unders
Time: 18:17 Rx
MOB x 1
58 burpees for Bob
Group WU
WOD
Ring rows
Situps
Doubles except for middle round. DUs were not my friend today.
23:25
Sorry I couldn’t get Bob to take a sick day Gilles!!
WUx2
group wu
WOD scaled to singles
1 round:
30 Pullups
40 Situps
100 Single Unders
2 rounds:
20 Pullups
30 Situps
80 single Unders
3 rounds:
10 Pullups
20 Situps
60 single Unders
Time: 19:23
PR of 24 seconds
WOD Rx:
17:30
What a fun and quaint little Wednesday night crew! Amazing work tonight guys!
Thanks Mandy, so good to be back in your class 🙂
I’m happy to have you back!
WOD rx’d: 22:55
MOB + WUx1
Group WU, Group MOB
1 round:
30 Pullups (ring rows)
40 Situps
50 Double Unders (100 singles)
2 rounds:
20 Pullups (ring rows)
30 Situps
40 Double Unders (80 singles)
3 rounds:
10 Pullups (ring rows)
20 Situps
30 Double Unders (60 singles)
19:14!!!!
M+WU
1 round:
30 Ring Rows
40 Situps
100 Singles
2 rounds:
20 Ring Rows
30 Situps
80 Singles
3 rounds:
10 Ring Rows
20 Situps
60 Singles
17:48
April was 19:14
WUX2
Group warm-up
1 round:
30 Pull ups (sub ring rows)
40 Situps
50 Double Unders (100 singles)
2 rounds:
20 Pullups (sub ring rows)
30 Situps
40 Double Unders (80 singles)
3 rounds:
10 Pullups (sub ring rows)
20 Situps
30 Double Unders (60 singles)
Time: 22;19