CrossFit Open Registration

Its that time again…. The Crossfit Open.  The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.  As the growth of the worldwide CrossFit community explodes, the 2013 season promises to be the biggest and best yet. In 2011, more than 26,000 athletes registered for the Open. In 2012, that number jumped to almost 70,000 participants. Think six figures this year. It will be simultaneously the fiercest and most inclusive competition we’ve ever seen.

When: March 6th – April 7th

Registration is open:  Click Here to Register! We will be registering two teams this year, one for downtown and one for westshore.  You will need to select the gym that you complete more than 50% of your workouts at.  The downtown gym is called “Zoners” and the Westshore gym is not yet registered.  Waiting on HQ to hear how to register the second team, having technical difficulties 😉

Where: The workout of the week will be published on the Crossfit Games Site. You can do the workout in the class that it is posted for or a set time out of class TBA, however if you want to submit your score it needs to be judged* by a coach.  MORE DETAILS TO COME on when the whole gym can come in a do it all together.

* We will need lots of volunteers for judges, more details to come on that

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. There are 17 Regions from all over the world. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth.

Exciting News: New Masters Division

There is now a category for men and women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60-plus. At the end of the Open, the top 20 men and top 20 women worldwide from each of the five age groups will be invited to compete in the Masters at the 2013 Reebok CrossFit Games.

We want YOU to take part in the Open.  Whether you know it or not, if you have been following our programming, you have already been training in the way that we feel will best prepare you for this competition.

Why are you doing the Open?  Please take a look at the video below and share with the family why you are doing the CF Open.

[yframe url=’http://www.youtube.com/watch?v=6UVoNzLhOSE’]

Open Gym:

• 8:00am – 9:00am
• 10:30am – 12:00pm

Today`s Workout:

Buy In – Mobility warmup for the hips and shoulders

Skill:  Double unders, review some helpful tips for your class

* Last day to do your max burpees in 1 minute for the Cup!

WOD –

For time:
100 Double unders
Then:
7 Rounds for time
10 Dips
10 Pullups

Zone 4 – RX movement and scale to 5-7 reps
Zone 3 – scale to assisted dips (consider 4-5 rounds), scale double under reps as needed
Zone 2 – scale to assisted pullups, and pushups instead of dips (consider 3-4 rounds), scale to 200 single skips
Zone 1 – scale as needed

* Remember how you felt the last time we did pullups and dips, scale appropriately!

Cash Out – 5 way shoulder stretch

Extra Credit: 12 Russian Swings EMOTM for 10 Minutes (as heavy as possible)