The Crossfit Open @ CFSB

The Crossfit Open 

In order to identify the fittest, we invite everyone in the world to compete in the Open (register here). Every Wednesday, from March 6 to April 3, an Open workout is posted. Everyone then has until that Sunday to complete the workout. We will be hosting the Crossfit Open workouts here at CFSB.

1.The Schedule

These are the classes we will have open for you to come in and do the workout to get validated by a judge. There are two classes we are encouraging that you try to aim for because of the competition involved in the class and the amount of people in the class to get judged by.

Wednesday:

Wod is release at 8:00pm, there will be no validation times

Thursday: All classes on this day will have a HEAVY SKILL WARM UP and a shorter workout for the general public. The warm up will be pertaining to the CF open wod for that week, including warming up for the wod, strategy, and so on.

12:00pm – open gym

7:00pm – this is when the affiliate team will be performing the wod, it has a higher competitive atmosphere if that is what you are looking for.

Friday:

12:00pm open gym

Saturday:

 

9:00am

11:00am

The regular Saturday workouts will be programmed as the open workout for that week, presented to the general population regardless of whether or not they are in the open. This is your chance to do the wods scaled if you are not competing in the open, or  to get judged during a regular class period.

Sunday

12:00pm

This is last call for getting the open workout done.

ALL WODS MUST BE SUBMITTED BEFORE 6:00 PM ON SUNDAY!!!! I completely understand that the website states 8:00pm they must be submitted, but I am not going to be frantically checking my phone every 5 minutes to make sure you have submitted your score. Be a responsible adult and submit your score after you have done the workout, it is not our job to hunt you down to assure you have submitted it. Our Computers will be available to submit your score on after your wod. 

2. The tapering schedule 

If you are competing in the open and want the best results out of your workout, I suggest tapering. Meaning, dialing the intensity down throughout the week to “peak” on the particular day you intend on competing. Below I have included a few examples of how to structure your week. If you will notice the pattern, you can adjust this to meet any competitive schedule you intend on using, just sliding  the days forward or backward.

Competing on a Thursday night

Monday: Wod @ 60% effort

Tuesday: Wod@ 50% effort

Wednesday: Active rest day: Skill work, foam rolling, mobility work, planning your workout strategy, making sure you have all the necessary items for the workout i.e. not trying to put together a tape wrap 5 minutes before the workout starts.

Thursday: Competition Day 100% Effort

Friday: Wod @ 50 – 60% effort, Active recovery work, foam rolling, mobility work.

Saturday: Active Rest day

Sunday: Wod@ 80% effort

Competing on a Saturday

Monday: Active Rest day

Tuesday: Wod@ 80% effort

Wednesday: Wod@ 60% effort

Thursday: Wod@ 50% effort

Friday: Active rest day: Skill work, foam rolling, mobility work, planning your workout strategy, making sure you have all the necessary items for the workout i.e. not trying to put together a tape wrap 5 minutes before the workout starts.

Saturday: Competition Day 100% Effort

Sunday: Wod @ 50 – 60% effort, Active recovery work, foam rolling, mobility work.

3. Our Programming

We will be programming our wods for the general population on a week by week basis on Wednesday nights/Thursday mornings after finding out what the wod is to make sure you don’t program in anything that will hinder performance for the wod.

4. Judging

Here at CFSB we pride ourselves in the higher standards we hold ourselves to. Keep it that way. There is a lot of ugly stuff out there, don’t worry about what everyone else is doing, worry about what YOU are doing, both in judging and performing the movement.

Judges: Don’t do favors by counting repetitions that are not legitimate repetitions. If we catch this we will pull away your ability to be a judge.

As a Competitor: If you don’t want to get no repped, don’t leave anything to chance. We will be EXTREMELY THOROUGH IN OUR EXPLANATION OF THE STANDARDS. Just as long as you keep to the standards, we will not have a problem.

If you would like to take the judges course (it costs $10 and is not mandatory) but it would help

Judges Course

5. List of movements

Just as a heads up, after watching the judges course, they covered standard for possible movements in the Crossfit Open. To familiarize yourself with them and ask questions now would be a good idea. The movements MAY OR MAY NOT INCLUDE

Squatting movements

Air Squat, Back Squat, Front Squat, Overhead Squat, Box Jump, Box Jump Overs, Pistols.

Pressing movements

Press, Push Press, Push Jerk, Split Jerk, Handstand Push Up.

Pulling Movements

Deadlift, Power Clean, Power Snatch, Hang Clean, Hang Snatch, Squat Clean, Squat Snatch, Sumo Deadlift high Pulls, Kettlebell Swing, Pull Ups, Chest to Bar Pull Ups, Knees to Elbows, Toes to Bar, Muscle Ups, Bar Muscle Ups.

6. Safety

Okay…going back to our prior comments about judging. If there is a gray area within the standards, I will allow it to be used. Technique or skill, as long as it has not been disallowed online by the judging standards.

I will not allow anything that will put anyone at CFSB in jeopardy. meaning, in they open they allow some pretty sketchy standards of movements, press outs on snatches, press outs on jerks and what not.  We encourage that it doesn’t happen, but according to CF open movement standards it is allowed, that is fine. If we see anything causing you harm, we will stop you immediately.

But please, keep your paper towels at home

 

 

 

 

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