Friday, January 27, 2017

Have you signed up for the CrossFit Open yet? If not what are you waiting for?  Here are 8 reasons why you should sign up!

8. UNCOVER NEW WEAKNESSES

One of the best parts of Crossfit is its constant ability to help you uncover personal weaknesses that need to be improved. This is true for athletes of all abilities, from CrossFit Games winners right through to complete newbies. Look at Katrin Davidsdottir and Rich Froning on rope climbs. Each of these CrossFit Games athletes met an exercise that they had not mastered, and severely struggled with it during each respective workout.

The point is that this can happen to you regardless of ability, and that it is a good thing because ultimately it will lead you towards becoming a better athlete. Entering the CrossFit Open 2017 will surely uncover a weakness or two for you to work on and improve upon in the future.

7.  CONNECT WITH THE WORLDWIDE CROSSFIT COMMUNITY

Undoubtedly we have a great community at CFCR, which is why it’s fun and productive to train here. The CrossFit Open 2017 gives you the opportunity to expand that community internationally. Instead of your small group of fellow Crossfitters that go through the shared suffering of each workout, you will now be working out with the world! There are hundreds of thousands of other Crossfitters experiencing the same hardships, triumphs, and sense of achievement that you will.

6. BECAUSE YOU MIGHT SURPRISE YOURSELF!

Stepping out of our comfort zone is always easier said than done. Humans are wired to seek balance and safety and familiar surroundings, but signing up for the 2017 CrossFit Open will give you 5 new workouts to try, and allow you to test yourself against some of the best athletes in the sport.

You still complete the workout in class on Fridays at CFCR, but the context is different, and that added dimension can be helpful for pushing you further and harder, hitting PRs and new exercises for the first time.

Last year many people nailed their first bar muscle up when it was revealed to be in one of the Open WODs. The added pressure can often be a huge help to spur you on to surprise yourself!

5. TRAIN YOUR COMPETITIVE SPIRIT

We are all competitive in different ways and to varying degrees. If you are one of the top athletes in your Box, then the open lets you compete against the best from your area, country and other potential Regionals athletes. If you are very new to Crossfit, the Open will enable you to see how you are doing against many other newcomers from all around the world.

4. LEARN FIRST HAND JUST HOW GOOD THE TOP ATHLETES ACTUALLY ARE

Additionally, for the fun of it, it can be very interesting to measure own your score against the top athletes in Crossfit. This gives a powerful impression of just how fit and talented they actually are! You can compare times when you’ve both just finished the same workout!

3. RECONTEXTUALISE TOUGH MOVEMENTS

Do you have any exercises that you still struggle with? Double unders, muscle ups, handstand push ups or walks for example? Sometimes its easy to put these movements on a pedestal, which often makes them even harder to achieve. The Open can help to change that framework.

Last year we watched so many crossfitters complete their first bar muscle up workout, prior to the Open, many had never even successfully completed one, much less several in one workout. The atmosphere, change of scenery and competitive environment allows athletes to completely step up their game. The same can happen to you!

2. IT IS SUITABLE FOR ALL FITNESS LEVELS

Since 2015 there has been a scaled division in the Open. This is great because whatever level you are, each workout can be scaled to suit you, yet still lets you compete. Whether that means working with an empty bar or doing jumping pull ups instead of muscle ups it doesn’t matter. You still get the chance to workout, enjoy the atmosphere, sense of international community and measure your times against others of your level (if you want).

1. BECAUSE IT’S FUN

This reason is pretty simple and speaks for itself. Just enjoy the experience and give the 2017 CrossFit Open a go.

Sign up for the Open HERE!

WOD
15 Minute AMRAP:

15 Thrusters 45/35#
15 Burpees
15 Sumo DL High Pull 45/35#

 

Core Down

Accumulate 1 Minute of:

L- Sit Hold
Side Plank (each side)

RX
Max 4+6
Nick 3+29
Amanda ?
Josh 5+4
Tammi 4+16
Megan 4+11
Jared 6+23
Aimee O 4+20
Shaq 4
Meg 4+43
Gary 4+3
Big Ben 4+5
Aubree 5+13
Tonya 4+17
Chad 3+41
GMello 6+5
Jeff 5+1
Michele 4+19
Joni 3+14
Janet 3+25
Scott V 4+4
Rachel 5+5
Taylor 3+20
Belinda 6+27
Chris 3+32
Liana 3+38
Val 3+29
Ashleigh 6+11
Sabrina 4+8
Karen 4+1
Alyssa 4+7
Longo 6+25
Woo 3+35
Ashley 4+40
Trent 3+21
Brian 5+5
Terra 7+10
Jodi 4+15
Carol 3+19
Barry 5+6
Munique 5+10
McKown 6+1
Bre 6+2
Marion 5+25
Travis 6+19
Cory 5
Story 6
Talitha 4+10
Chuck 4+1
Brett 5+5
Christy 4+42
Toph 5+40
Jason 4
JLord 4+17
GLOrd 4+9
Andy 5+18
Hollywood 4
HMRoz 3+15
LMello 4+19
Grace 5+10
John 4+12
Aaron 4
Nate 5+3
Mike 4+7
Travis 4+10
Kevin 4+21
Amy 3+3
Austin 4+25
Jeremy 3+15
Lesa 3+30
Tanya 4+10
Don 3+24
Bill F 6+27
Kirk 6+32
Travis 5+8
Sarah 5+30
Amiee 4+23
Beth 3+33
Gregg 5+22
Zach 4
Mroz 4+21
Vance 7+1
Special K 5+18
Eric 4+43
Erika 4+20
Tracy 4+29
Rachel 3
Jeff 4+11
Ren 5+5
Ariel 4+21
Susie 4+15
Shannon 3+22
Tyler 4+13

 

X1 WOD

16 Min AMRAP

10 Overhead Squats
10 Box Jumps or Step Ups
15 Calorie Row

Core Down
3 Rounds
10 Ring Rows
10 Med Ball Sit Ups

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