NEWS

  • Yoga was a HIT! Huge thank you to Lisa S and Joanna for running a great class for our members. Positive feedback is off the charts, so we’re planning another teaser class! Stay tuned for more.
  • What did we learn from workout 15.1? A little reflection on the first week of the CrossFit Open. Scroll down to read more.

OPEN WOD 15.2

Minutes 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
 10 chest-to-bar pull-ups
Minutes 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
Minutes 9:00-12:00
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

Post Reps to Comments.
Compare scores HERE.

Specialty Class
Open WOD 15.2 strategy, movement prep and WOD. We will review WOD strategy, tips, pacing advice and other things we’ve learned throughout the day. You have the option to do the 15.2 WOD at the end of class. Even if you have done the WOD in the AM, feel free to join us if you feel you’ll try the WOD again.

Endurance WOD
Run or Row
12 Minutes, 5 Minutes, 3 x 1 Minute
*Accumulate 6 minutes of rest anywhere in this workout.

REFLECTION ON 15.1

Well, here we are. One week after having 62 members sign up for this year’s open and throw down to the best of their ability, we wanted to reflect on the first week of competition and what it meant to veteran athletes and first-timers alike.

First, let’s recap the workout. A grip-intensive, 9-minute metcon followed immediately by a heavy olympic lift (clean & jerk). This is a great test of fitness, as you’re asked to move quickly through a traditional triplet (that means 3 movements) with light weight and when that is done, lift as much as possible with little recovery in between.

In this WOD efficiency and technique was amply rewarded as was WOD strategy. This is true of most WODs, but in the Open, this is much easier to measure as we can assign value (ie rankings) to each and every rep. Squeeze 1 more rep or 1 more pound into that workout, and you jump up the ranks.

So, let’s discuss efficiency and technique. Many of our athletes learned that the split jerk is by far the most efficient way to lift heavy weight overhead. If I recall correctly, all of Daybreak’s top scores on the C&J were accomplished with a split jerk. Many athletes pushed pressed or push jerked due to lack of practice with this technique, or simply some hesitation or fear of dropping under the bar. This just emphasizes the option to expand our repertoire of lifting techniques when given the chance to do so.

Next, WOD strategy resulted in huge gains across all our athletes. While most athletes connected their snatches and did bigger sets of TTB the first go around, the second try rewarded those who went to single snatches (to preserve grip) and cut down their TTB into more manageable sets. What’s even cooler, is that frequently saw one member share what they had learned with other members throughout the day. While we’re all competitive, the community aspect of the Open is what makes it special. We wanted our colleagues to do better… even if it meant the advisee beating the advisor. Just. Awesome.

Lastly, we saw our members push themselves just a little bit harder: knowing that they had a judge, knowing they were being counted, knowing that they could be no-repped… it made everyone move with purpose. Not only that, the natural competitiveness of any contest tends to get the juices flowing more than usual, and we saw so many of you lay it all on the line and PR your lifts (even after a grueling metcon!).  This was true of members who were signed up for the Open and those were not!

We couldn’t be prouder of our athletes after the first week and look forward to week 2!