Time to start thinking about the Open

You may have heard us talking around the gym about the CrossFit Open.. Are you new to CrossFit and wondering what the heck we are talking about?

The Crossfit Open is the start of the road to the 2013 Crossfit Games.  The Open consists of 5 workouts over 5 weeks from March 6 – April 7.  During the “CrossFit Open”, a new workout is released each week.  Athletes have several days to complete the workout and submit their scores online, with either a video  (if you are out of town and not near a registered affiliate) or validation by a CrossFit affiliate (CrossFit Zone).  The top CrossFit Open performers in each region advance to the regional events, held over the following two months.  As of 2012 there were 17 regional divisions, including 12 in North America (North West, Canada West, Canada East, North Central, Central East, North East, Mid Atlantic, South East, South Central, South West, Southern California, and Northern California), and five in the rest of the world (Europe, Asia, Africa, Latin America, and Australia). The top athletes (up to 3 of each gender) from each region are eligible to compete in the CrossFit Games.

The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts.  It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.

The Open’s top 60 men and women in each region move on to the second stage of competition – Regionals! Each Regional will be a 3-day competition. CrossFit Zone is part of the Canada West Region.   We encourage anyone and everyone to SIGN up and participate in the Open. Have fun with the workouts and enjoy the community aspect of Crossfit.

We want everyone – whether or not you are participating in the Open – to come out and cheer on others as they complete each workout (Day of the week TBD). The more energy and excitement in the crowd the better!

If you are interested in participating in the Open, make sure you register online at games.crossfit.com starting January 30th, 2013!

If you have any questions, please ask any of the Zone Coaches!

Today`s Workout:

Buy In – Coach led Mobility warmup

3 Rounds of: 3 muscle snatch, 3 muscle snatch to overhead squat, 3 snatch

WOD – “CrossFit Open 11.1″

Here is your chance to see how you have improved in almost 2 years!  If you did not do the Open in 2011, compare to August 3, 2012If you are not sure how you did, check out your results on the 2011 Games site.

AMRAP in 10 minutes:

30 Double-unders
15 Power snatches  (55/75)

Zone 2 – scale to single under skips (60 per round), scale bar weight to 35/55
Zone 1 – scale as needed

You are allowed to clean and jerk the rep if needed

Cash Out – 1 round of 10 weighted strict pullups, 10 weighted strict dips

Zone 3 – scale to strict pullups and dips
Zone 2 – scale to assisted strict pullups and dips, make all reps challenging
Zone 1 – scale as needed

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