150306-07 CrossFit 15.2 Information

Athletes,

As with last workout. Competitors will be at the gym later today 1630-UTC and tomorrow (Saturday) at 1000-UTC. Please arrive at 1000 to get your athletes brief and put yourself into a heat. Special attention will be given to those who message me about time issues. As with that last workout if you have a special circumstance that does not allow you to get to the gym during these times let us know!

CrossFit Open Workout 15.2 is here:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Coaches Notes
The Overhead squat is going to be an issue for some of you. Get in the gym early and mobilize your hip and shoulder girdle. Even you guys that have mobility in these areas should lacrosse ball it up! You can do your first rep as a snatch. Or you can power snatch it. Or you can clean it, put it to your back and jerk it from behind the neck. I would recommend snatching if you have the mechanic down. Even if you are mediocre at snatching this will save you time as well as put some speed on your movement!

You will have to stand completely. This may be an issue for some. Remember “turn your butt on”!

***The closer you can put your hands on the bar the easier the OHS will be.

If you have to use Oly shoes to get ROM then do so. Otherwise don’t. You will need as much assistance on the pullup bar as possible!
The C2B pullup is a very hard movement and once you lose them they are gone. Break them up from the get go. Just like the T2B on 15.1. Try to not reach for the bar with your chest. The only difference between C2B and kipping pull-ups is when you pull. Pull a little later and keep your body rigid as you rise. Another thing that will help is hand placement. If you can get a slight over grip on the bar you will be able to pull to the bar easier!

Use some type of hand protection! Gymnastics wraps, gloves, tape etc.

Jared – FTCF

2015Open

150305 Thursday (NO WOD)

Athletes,

The second workout of the CrossFit Open 2015 will be released live on http://games.crossfit.com at 1000 hours local. This will give us exactly 4 days to complete the workout and validate the scores. It will be your personal responsibility to coordinate times and judges outside of the dates and location below. Many of you are curious about how this will work and this will be the definitive guide to Fight Tonight CrossFits Open Season.

Enjoy your day off!

Jared – FTCF

150302 Monday 0900 (1800 Will be 15.1 Redo)

Athletes,

We will be having a regular WOD at 0900 and will be doing CrossFit Open workout 15.1 in the evening. If you want to redo your workout please let us know when you can be at the gym. We understand that you have issues with KR15. Let us know so we can work around it! I will be at the gym around 1700.

Jared – FTCF

A. WOD
For Time:
40 Wallballs
30 Double Unders
20 Burpees
10 C2B Pullups
500M Row

In 20 Minutes find your OHS 1RM.

If mobility in this movement is an issue move to front squat.

2015Open

150228 Saturday 1000

Athletes,

The CrossFit Open is here. Please show up early. Fill in your time slot and lets get this on the road. Ensure you are scheduled and ready to go when your time comes. After the brief of the workout you can leave the area but ensure you are back in time or you will be bumped to the last heat!

We had a great showing tonight with our top score of 154 Reps and 230 pound clean and jerk by Nick Jakovac!

I will see you tomorrow!

Jared – FTCF

2015Open

150226 Thursday 0900 & 1800 & 1915 (2015 Open Procedures; Only 1 more day to sign up)

Athletes,

The first workout of the CrossFit Open 2015 will be released live on http://games.crossfit.com at 1000 hours local. This will give us exactly 4 days to complete the workout and validate the scores. It will be your personal responsibility to coordinate times and judges outside of the dates and location below. Many of you are curious about how this will work and this will be the definitive guide to Fight Tonight CrossFits Open Season.

1. All workouts will be on the following Saturday after the Open announcements from 1000-1300. Athlete brief and workout standards will be issued to members from 1000-1030 (meaning you will show up at 1000) at Collier Field House.

2. Coaches/Judges (judges specifically) will do their WOD from 0900-1000. If for some reason you cannot make the 1000-1300 please schedule to have your WOD judged in this time period.

3. If the WOD involves ring Muscle Ups we will have to adjust fire as we have no support to perform these. There may be a solution by moving outside but that will be handled as that WOD approaches. There WILL be muscle ups in the Open without question.

4. Schedule with a judge through FTCF if you cannot attend the scheduled time frame. I understand the Open is in the middle of Key Resolve but even a 0 is better than no score. If you do not finish a workout then you cannot continue on.

5. There will be a scaled division and you should know prior to the WOD what you can do. Movements that you normally do in the posted WODs will be heavily scrutinized so if you have questions on whether or not you can do squats, OHS, double unders, Chest to Bar pullups, as well as with the RX weights for the RX division. They will probably be a little heavier this year.

6. Friday evening I will be at the gym at 1600-UTC. I am wishing for this time to be used for the more competitive individuals especially in light of the Asia Championships. This will give you multiple days of rest in order to retry the WOD should you want to. The members that I would like to see Friday evening are:

Nick Jakovac
Jeff Drushal
Kaley Kania
Lisa Ansley
Cheyenne Rutherford
Jo Blyzniuk
Tiffany Anderson
Adam Anderson
Vilija Teel

With that being said…some of these WODs are just not worth redoing. So judge as need be. I will probably do the WOD that evening so I don’t have to wait in the morning.

Judges and athletes we will not only be hosting FTCF personnel but others in the area that want to participate. With that being said, and I will reiterate, the judges make the final decisions on reps. Arguing with judges will only get you ejected from being judged inside FTCF for the Open. If you think your judge is not being effective then stop the workout. Approach the head judge and discuss having another person judge you.

A. MWOD
Work all areas that require mobilized for the Open

B. Technique WOD
movements
As well as rowing.

Coaches work on getting ROM established as well as timing and technique and your personal ideas about performing the movements better.

2015Open