Yoga – 715pm
Register for the CF Open
The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.
Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.
Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.
Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.
It all starts February 25, 2016.
The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.
Anyone with $20 and access to equipment commonly found in CrossFit affiliated gyms, such as a barbell and bumper plates, pull-up bar, jump rope and rowing machine, can sign up and compete in the five-week, five-workout competition. More than 272,000 athletes from around the globe competed in 2015, ranging in age from 14 to 86 years old.
As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world. For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.
The week’s workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.
The workout write-up, movement standards, explanation video, and scorecards will all be published on Games.CrossFit.com. Review the standards before you start.
You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.
Make sure to submit your score before score submissions close each Monday at 5 p.m. PT. Late submissions will not be accepted.
There are many ways to excel in the Open. The Open will determine the fittest man and woman in each U.S. state, Canadian province, Australian territory and country worldwide. CrossFit will also use the Open to find the fittest in the military, emergency medical services, firefighting and law enforcement.
The Open is also the first stage of a three-stage season that culminates in the CrossFit Games. The world’s fittest men, women, teams, teenagers (14-17) and masters (40+) will compete for the chance to advance in the season, with the ultimate goal of making it on the world stage at the StubHub Center in Carson, California, this July.
However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve.
Registration: January 14 – March 28, 2016
The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28
3 Rounds for time of:
500m assault bike sprint
21 KB Swings green/blue blue/yellow/ yellow/orange
21 Weighted Situps
*Scale weight, movements and as needed for for Unbroken smooth speed through the round. Ask your coach for help.
Legs and Hips
Front of the hip; lower leg | Feat. Kelly Starrett | Ep. 29 | MobilityWOD
Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Mobility and Maintenance
* Complete MWOD
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym, go snoeshoeing, put some skins on & climb, skiing, swimming