Category: Events

BTWB 

Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season.  See below for the workout, the standards, and some guidance on scaling.  Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!

“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:

• Try not to break up the OHS, keep them to large sets if possible, as it eats time when you put the bar down.
• Snatch the first rep only if you have no issues with a full snatch, otherwise do not waste the effort missing a snatch.
• Keep a narrower grip on the OHS if you have the flexibility to save your shoulders. Stay in your heels and off your toes. Lead up with your chest.
• Break up the pull-ups into small and manageable sets throughout. Don’t burn out with unbroken sets to start.
• Keep a measured pace early on to settle heart rate but move with purpose and quick transitions.
• Whether you have to scale the scaled or not, make it a workout and use this as a measure of your fitness. Gauge what you need to do to work on overhead squats or pull-ups and set a goal on improving them.
• Have fun!

Watch archive footage of Michele Letendre and Emily Bridgers on Workout 15.2 on the CrossFit Games site.

Results

Results cont

BTWB 

The Chaos begins tomorrow!!!  Read yesterday’s post if you are unaware of what happens tomorrow.  Please bring your patience and wear your fun-pants.

If you did T2B today and come in tomorrow we will sub Kettlebell Swings. If you are registered for the Open it is your call to go tomorrow or wait to Saturday at 10:45am for the make-ups.

PR Bell Alert!!! We have 56 people signed up for the 2015 Open! That is insane and far more than we hoped for. I love the turnout and enthusiasm everyone has brought.

Today’s WOD announcement was well attended in the gym by roughly 30 people and I’ll get more chairs out for next week. Anyone wanting to bring refreshments (i.e. frosty beverages) feel free.

The 15.1 Open WOD information, rules, weights, scaled and teens version, etc. can all be found below.

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch archive footage of Rich Froning vs. Mat Fraser on Workout 15.1 and 15.1a on the CrossFit Games site.

Results

Results cont

BTWB  

Congrats to Kelli S. for passing the Advanced RX Skills test tonight! (Photo by Rob W.)

2015 CF Games Open:

Tomorrow is the announcement of the Open and we will stream it live in the lobby at 5pm. As you can see Frank, Jim and I are all SO excited!

Come in, grab a spot, and watch Rich Froning vs. Matt Fraser perform 15.1 on TV immediately after the announcement.

This is the kick off to the Open and as of this afternoon we had 53 people registered from SRCF! It’s not too late to sign up.

How will it work?
Starting Thursday, Feb. 26th the CF Games will announce the first Open WOD for the week at 5pm. Every following Thursday for the next four weeks CFHQ will announce the subsequent workouts (for a total of 5 WOD’s).
On Friday of each of the 5 weeks of the Open (Feb. 26 – Mar. 30) the Open WOD will be the workout that we program for our gym. This is our “Friday All-Day & Night Lights”! If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.

Schedule Change: (Starting this week)

• Mobility class on Wednesday is cancelled until further notice. This does not mean you should not do mobility/flexibility/stretching DAILY! Ask your coaches for stretches and mobi tips!
• Adding a Friday 4pm class every single Friday to have a 4pm class in addition to 8:30, 9:30, 11:30am and 5 and 6pm classes.
• For the Open only, there is no 6am Thursday class. It will move to Monday’s at 6am only for the 5 weeks of the Open.

If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on.
“Friday All-Day & Night Lights” Open Schedule:

• 15.1 Announcement on Thursday 2/26 at 5pm. SRCF will program this WOD on Friday 2/27.
• 15.2 Announcement on Thursday 3/5 at 5pm. SRCF will program this WOD on Friday 3/6.
• 15.3 Announcement on Thursday 3/12 at 5pm. SRCF will program this WOD on Friday 3/13.
• 15.4 Announcement on Thursday 3/19 at 5pm. SRCF will program this WOD on Friday 3/20.
• 15.5 Announcement on Thursday 3/26 at 5pm. SRCF will program this WOD on Friday 3/27.
  • Score submission for registered athletes due each Monday NLT 5pm.
  • Make sure you REMEMBER to submit your score EACH WEEK by the deadline. Every year people are eliminated for simply forgetting to submit their score in time.

Make-ups:
Limited Saturday make-ups at 10:45am only for registered competitors who could not make it in on Friday (subject to judge availability). You can also make up the Open WOD on Monday’s at the AM classes. If you can make to any class on Friday please do it then. If you have circumstances that prevent that then please coordinate with us in advance!
No make-ups for anyone who hasn’t registered.
Final Note(s):
Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD.  Don’t expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all.
If you want to be a better judge during the Open then please consider taking the Online Judges Course.
Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Be responsible and manage this for yourself.
More questions? Go to this link to read more about the 2015 CrossFit Games Open.
Media:
All five episodes of 2014 CrossFit Games Behind the Scenes are now available – [series]
Also, all archived live footage from the 2014 Games is now available to watch in the U.S. – [playlist]
First workout of the 2015 Reebok CrossFit Games Open will be announced live tomorrow at 5 p.m. PT on the CrossFit Games site.

Results

Results cont