Monday 170220

Week 1 of the CF Open is upon us!! Each week we will have a different theme to bring spirit and enthusiasm each Friday. All class times are encouraged to participate in the theme weeks and there will be prizes to those with the best spirit of the week. The grand prize of the gift basket, that has been on display, will be awarded to the person who participates each week in spirit at the Friday Night Throwdown at the end of the 5 weeks. 

Each week you can expect to meet up on Thursday’s at 6pm to watch the Live Announcement by Castro on a big screen and then stay to watch the showdown between Games Athletes go head to head. There will still be a 615p WOD, no classes will be cancelled for the showing. Week 1 the showdown is between third place finisher at the 2016 Games Patrick Vellner against Brent Fikowski. 

Friday’s 17.1 theme is Super Heroes  so get your super hero cape, socks, hats, t-shirts or whatever you have ready to represent on Friday. All class times on Friday will be doing the Open WOD. The last coached class on Friday’s will be the 415p class, after that the rest of the time is open up to the Friday Night Throwdown at LCF!!! There will be heat sign ups as soon as we know what the WOD is on Thursday evenings or first thing Friday. 5:30pm will be the start of the first heat. All athletes will warm up on there own and be prepared for there designated heat time that they signed up for.

Heat sign ups will be on the back of the white board starting Friday 17 Feb. Pick your heat time and “Prepare For Glory”
See you on the world leader board!!

Are you still on the fence about signing up because you can’t yet RX certain movements?
“Yeah, but I scaled.”

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at  The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

Dynamic Warm-Up – Mobility
Prepare to for..

Alternate Movements for 18:00. 1 Minute on, 1 Minute off
Max Burpees to 6″ Target
Max Overhead Squats 105/70, 85/50, 65/30
Rest 5 min
For Time:
30 Push Press 50/35 40/25 30/15lbs Dumbbells

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Just Work
Row 5k

AMRAP 12:00
7 Thrusters 135/95lbs
1 Legless Rope Climb
Rest :30

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