The Open 2K17

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The CrossFit Open is now officially Open for registration as of Thursday (1/12/2017) and the first workout will be released on February 23rd.

What is it?

The CrossFit Open is a series of five workouts to be completed one every week for 5 weeks. We have approximately 4 days to complete each workout and input our scores on the website. There are both Rx and Scaled versions of each workout, which really means ANYONE can (and should) do it. Each workout is released at 5 PM on Thursdays, and we will be having mini viewing parties right here at LAX CrossFit each week a workout is released. That’s what it would look like from our end.

In the bigger picture, this test helps the CrossFit Games find the athletes around the world who are the most fit in order to compete regionally and internationally. For us everyday athletes, the international whiteboard during the CrossFit games allows us to see how we measure up against others who are our age around the world.  You can even search some of the fellow LAX’ers to see how we did in the past.  Last year, Arbel posted some fun reasons why we should sign up for the Open, and I’m sure he’ll remind you all again this year.

Why does this matter? First, it’s fun!! We have “Friday Night Lights” each week during the open, creating a competition-like vibe on Fridays when LAX athletes come into the box, cheer for their friends, and complete the workouts.

Second, this is a good way to benchmark your abilities from one year to the next.  I wrote a blog why I do the open last year and while there are still movements and skills that I can work on (like my agility, but that’s another post), I still want to know what I am capable of doing. I’m not getting any younger, I require much more “warming up” and mobility for movements, but that’s why you see me working on my weaknesses.

For those masters people, we can finally see how you match up with others our age around the world, in the US, and in southern California. Also, for those that are age 35-39, WE HAVE A DIVISION OF OUR OWN this year!

Finally, while I know there are many people who are new to the box (hello to the Challenge women!) the Open season is a great way to meet other people from other class times either during weekend classes or during Friday Night Lights. It costs $20 to register on games.crossfit.com, but with the FREE T-Shirt we all get for competing you’re really getting quite the bargain.

Who’s going to join me?

Register now! It only costs $20 (the price of 4 latte’s, or parking in Hollywood, or AYCD mimosas at the Rockefeller #notpaleo). 

Also, for those that are interested in learning more about what constitutes a “no-rep” I encourage you to register for the online Judges course! This course helps all athletes understand the movements better, not only for ourselves but to judge others during the CrossFit Open (read: Bragging rights to legitimately “no-rep” someone).  The first four LAX general members to sign up and post their certificate on IG with the hashtag #LAXCrossFitJudge that they have completed the course will get a goodie from MAG (me). 

Workout of the Day 1/16/2017 – Monday

CrossFit

A. Maintenance
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

B. Met-Con
CF Open 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20# @ 10′/14# @ 9′)
30 Cleans (135#/95#)
20 Muscle-Ups

CrossFit Lite

A. Met-Con
AMRAP 25:
30 Goblet Squats (1.5 pd/1 pd)
20 V-Ups
10 Sandbag Step-Ups

CrossFit 101

Skill.
KB Snatch

Met-Con.
AMRAP 13:
5 R Arm KB Overhead Squats
5 L Arm KB Overhead Squats
15 Sit-Ups
20 Double Unders