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WOD

Wwed Jan 11 2017


THREE REASONS WHY YOU SHOULD PARTICIPATE IN THE CROSSFIT OPEN

 Those new to CrossFit may not be aware of it, but we are only weeks away from the most fun time of year in any CrossFit gym.  I am talking about the CrossFit Open.  The Open, as it is called, is a five-week test of fitness. During those five weeks, every Thursday night the CrossFit Games will announce the week's workout. Then athletes will have until Monday evening to complete that workout in the presence of someone judging them, and then enter their scores online. They then get to compare themselves to others around the world on that workout. The Open is designed to be accessible to all athletes includes an option for scaling workouts.

The Open is unique in sports because it means CrossFit is the only sport where non-professionals will do the exact same work as the professionals. This means for those five weeks you will be doing the exact same workouts as 2016 CrossFit Games Champions Mat Fraser and Katrin Davidsdottir. The exact same workouts! This is truly unique. You may be a great softball player, and hit .450 in your local softball league, but you can’t compare yourself to Major Leaguers based on the performance since the quality of the pitching differs. In the Open, Mat Fraser will be doing the workouts in a CrossFit affiliate, just like you will, in the presence of a judge… just like you!

So, here are the top three reasons you should participate in the Open:

1.     YOU WILL LIKELY REGRET IT IF YOU DON’T. EVERY YEAR WE HAVE PEOPLE ASK IF IT'S TOO LATE TO SIGN UP... THE DAY AFTER REGISTRATION CLOSES. YOU WILL DO THE SAME WORKOUTS ANYWAYS, BUT THEIR IS A HUGE DIFFERENCE BETWEEN DOING THE WORKOUTS AND ACTUALLY PUTTING YOURSELF OUT THERE TO SEE WHAT YOU HAVE.

2.     IT’S FUN! THERE IS NOTHING QUITE LIKE THE ENERGY IN THE GYM DURING FRIDAY NIGHT LIGHTS AT CROSSFIT WYLIE. EVERYONE STEPS UP IT UP. EVERYONE CHEERS EACH OTHER ON. THERE IS ALWAYS TALK OF STRATEGIES FOR TACKLING A WORKOUT. EVERYONE IS IMPATIENT TO SEE THE THURSDAY NIGHTANNOUNCEMENT OF THE NEXT WORKOUT. PLUS, THERE IS ALWAYS FRIENDLY COMPETITION AMONGST FRIENDS.

3.     YOU GET TO BE A PART OF THE WORLDWIDE CROSSFIT COMMUNITY.DURING THE OPEN, CROSSFITTERS FROM EVERY NATION AND CONTINENT ARE ALL PERFORMING THE SAME WORKOUTS. DURING THE OPEN YOU REALIZE THAT ALTHOUGH YOU WORKOUT AT CROSSFIT WYLIE, THERE IS A WORLDWIDE COMMUNITY OF MORE THAN 13,000 CROSSFIT AFFILIATES WHERE PEOPLE ARE PERSEVERING THROUGH THE SAME WORKOUTS AS YOU. LET’S FACE IT, CROSSFIT OFFERS US FITNESS, BUT ALSO COMMUNITY. UNLIKE A TRADITIONAL GYM, WE ARE HERE FOR EACH OTHER TO CHEER ONE ANOTHER ON AND CELEBRATE OUR SUCCESSES TOGETHER.

So, at only $20, there really is no reason not to sign up for the Open. Registration starts Thursday, January 12, and the first workout, 17.1, will be announced on February 23. Sign up and participate!

And then there's this...

https://www.youtube.com/watch?v=V1VxwVEH-ME

Click here to learn more about the Open

WOD

Strength
6 Supersets
A) 10 Medball Side Toss to Partner (5 e/side)
B) 5-8 HSPU or 8 Seated DB Press

Conditioning
In teams of two, alternating complete rounds, 6 rounds for time of:
9 Power Cleans (135/95)
9 Pushups
9 C2B Pullups

R+ 3 rounds for time of:
5-3-1
Power Clean and Jerk (165/115)
Ring MU
Rest 1:1

Extra

4 sets of 5: Jerk balance
then...
Every 90 sec. until failure
-2 jerk dips + 1 split jerk

FS: EMOM - 2 FS
*start at 50% and add 10/20# each set

Skill:
Accumulate 25 freestanding Tripod pos. leg lifts

January 9
Tues, Jan 10 2017
January 11
Thu, Jan 12 217