Wednesday March 6, 2013

OPEN WOD 13.1 is announced Wednesday night…games.crossfit.com, I believe 6PM MT

Too busy for the CrossFit Open?  Too new to CrossFit? Think your WOD/score won’t matter?  Well think again….

We have people signed up for the Open who travel 4-5 days a week for work, one who is in medical school on 12+ hour shift work rotations 6 days a week (yea….re-read that and then give me your excuse), a mother of 3 young ones, people who have been doing CrossFit less than 4 months, etc.  What do you have to lose?  It’s a $20 entry fee but you get so much more in return.  In the last 2 years of the Open we’ve watched people PR their Clean and Jerk, their Snatch, get their first Toes 2 Bar, Double Under, etc. cause they pushed themselves and wanted to get better. 

Why did they sign up?  Cause they wanted to get into the competitive CrossFit atmosphere, they want to push themselves beyond that comfort level and this year they want free CrossFit!! WHAT?!?!? FREE CROSSFIT? That’s right…

Every Sunday after the Open WOD closes, if you competed in the Open WOD, were judged and submitted your score online you will go into a drawing for a month of FREE CROSSFIT at MHCF.  This will apply to your next upcoming month. You do not have to contribute to the Team score or score a certain amount of reps, just give your all!

*You may only win once during the 5 week competition
**If you are on the Couple plan your free month will be ½ of your regular fee
***Coaches are not eligible to win

More Games propaganda…4 reasons EVERY CROSSFITTER should compete in the CrossFit Open…http://breakingmuscle.com/crossfit/four-reasons-every-crossfitter-should-participate-crossfit-games-open

Wednesday WOD Info
Reminder to those Open competitors, today is an active rest day.  Since there are some skills in the WOD today it might be a good day to work TGUs and DUs and strech during the WOD.  Mobilty will be your friend during the Open so use it!  Class schedule is as normal all day.

Skill: Turkish Get Ups – 10 minutes to work to a heavy rep with KB or barbell

WOD
1,2,3,4,5,6,7,8,9,10
Right Arm KB Snatch (53/35)
Left Arm KB Snatch (53/35)
*12 minute cap
– Everytime you set the KB down to rest, 5 on the spot Burpees…Coaches discretion what ‘rest’ means (i.e. don’t stop for 60 seconds still holding onto the KB just above the ground and consider that not resting)

Cool Down:
8 Rounds Tabata Double Unders (if you are still learning the DU, use this time to work them)
Stretch