The Open!

Posted: March 3, 2013 by Uncle D in CrossFit Games

The open is upon us! For those unfamiliar the open is the first step in competing to reach the Crossfit Games and have a chance to be crowned the fittest person on earth! The open has five weeks of workouts that will be scored for either participation in the regionals (top 48 men and women in each reagion) or in the Masters Divisions the top 25 in the world go directly to the games. As I write this we have 3 days and 3 hours until the first workout is announced.

Last year I chronicled my travels through the open workouts for our company blog. I will be doing the same this year and it will post in both places. My personal goal is to be in the top 20% in my age group. For us old folks that is a worldwide sample, as opposed to regional. Last year there were approximately 1400 competitors in my age bracket. This year the number of participants will be significantly higher,approximately 2600 already, and I am on the backside of the Masters 45-49 age bracket. Top 20% is definitely a reach goal for me.

If you are crossfitter who does the majority of your workouts at RX then I would highly recommend that you compete. There is still time to sign up, it’s only $20. Make sure you select Crossfit Lewes as your affiliate, so your score can be counted. You aren’t competing against anyone but yourself, however it is an awesome opportunity to see how you rank and give yourself a goal to beat for the following year. Is it hard? Yes. Can it be frustrating? Yes. Will it take you outside of your comfort zone? Definitely. But all of those are good things, progress is rarely made on an easy path. You never know, it might even force you into attempting and successfully completing something you thought impossible. It’s amazing what can happen when the pressure is on and the adrenaline is pumping!

If you aren’t participating you should make time to come and see the workouts. Much like our Delaware Affiliate Challenges, it’s pretty amazing to watch someone go all out and be cheered on by people who realize exactly how hard it is to complete these workouts. Our first cut workouts will be held Thursday nights at 7:00 at the box, stop by or hang out after the 5:45 class and check it out.

I have listed the last two years of open workouts below for information. I wish you could use this to actually get an idea as to what might be in this year’s open workouts, but other than the fact that whatever you think might happen will almost surely not happen, this list is really just a history recap. I’ll think of the worst thing I can think of and hope that reverse psychology works and we don’t get it. 7 min AMRAP – 50 Double Unders, 5 Squat Snatch 155lbs,1 Bar Muscle Up. I’m going to score a 50. Pretty sure I can’t do a 155 squat snatch right now, and sure as hell can’t do a bar muscle up. (Which, frustrates me to no end since I can do a regular muscle up, grrrr.) Any way there, I said it out loud and hopefully it won’t happen. If it does, who knows maybe I’ll find a way to surprise myself….

2011- open workouts
Week 1 – 10 Min AMRAP – 30 Double Unders and 15 power snatches 75/55
Week 2- 15 Min AMRAP – 9 Deadlift (155/100), 12 push-ups, 15 Box Jumps
Week 3 – 5 Min AMRAP – Squat Clean Jerk 165/110
Week 4 – 10 Min AMRAP – 60 Bar Facing Burpees, 30 OHS (120/90), 10 Muscle Ups
Week 5 – 20 min AMRAP – 5 Power Cleans (145,100), 10 TTB, 15 Wall Ball
Week 6 – 7 min AMRAP – 3,6,9,12,15,…Thrusters(100,65) and Chest to Bar Pullups
2012 – Open Workouts
Week 1 – 7 Minute AMRAP – Burpees to a target 6” above max reach
Week 2 – 10 Minute Time Cap – Snatch Ladder
– 30 Reps at (75/45)
– 30 Reps at (135/75)
– 30 Reps at (165/100)
– As many as possible (210/120)
Week 3 – 18 Min AMRAP – 15 Box Jumps, 12 Push Press (115/75), 9 TTB
Week 4 – 12 Min AMRAP – 150 Wall Balls, 90 Double Unders, 30 Muscle Ups
Week 5 – 7 Min AMRAP – 3,6,9,12… Ladder of Thrusters (100,65), Chest to Bar Pullups


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