CrossFit Sudbury – 08022017 – Open Intramurals info! & That’s a good meatball!

Hey Friends!

Man, those 30 minute WODs are tough – the constant change and ability to continue with power output is going to come in handy when the open arrives.  Maintaining your breathing and finding a pace that’s just a little bit faster than you want to go, but that you can sustain (even when you don’t want to).

The Intramural sign up sheet is UP – get IN there!  Even if you aren’t officially signing up for the open, it’ll be WAY more fun to come out, challenge yourself, and partake in all the shenanigans involved with the Open.  If you’re really not into the whole group thing, keep your eyes peeled in late March for info on the after party.

The 2017 CrossFit Open is fast approaching! This will be the gym’s 6th year participating!

We’re going to host an intramural competition again for those wanting to participate. For anyone wanting to participate in the *official* Open, you are more than welcome to sign up and compete. There are Rx and scaled divisions. (Ask your coach if you want more details) But for those who don’t have any interest in signing up officially with CrossFit, but who still want to have fun with the WODs and challenge yourself, you can sign up for our intramural competition. Intramurals will begin with the Open on Thursday, February 23rd. We will watch the workout reveals at the gym at 8pm EST.

How this will work:

For those wanting to sign up for intramurals…you will have until Friday February 17th to sign up at the gym (a sign-up sheet will be on the whiteboard).  Please put your name AND preferred t-shirt size down. Once everyone is signed up, teams will be formed. We will be using the Open workouts for competition. For those competing in the Open, you will have to complete your workouts according to the Open workout standards, for those participating in intramurals, you will do the Open workout and if needed we can modify weights and movements for you to get the best possible workout. Everyone competing in intramurals and the open will be judged and scored! (one of the best parts!)

Cost: $25…the cost of your sweet t-shirt!

The Details:

Intramural teams: Everyone will be divided up into 2 teams, Team Red VS Team Blue. Each team will have a captain and once teams are formed, feel free to form a chat feed for communication (or to roast Switz). Choose a team name or do anything else fun to build camaraderie amongst the group.

The Open Workouts:

Starting February 23rd, 1 Open workout will be released per week for 5 weeks. The workouts will be released at 8pm EST on Thursdays and we have until Monday at 8pm EST to have our scores submitted either at the gym for Intramurals or online at (if you’re competing). We will have a bonus team workout/challenge and social gathering at the end of the 5 weeks, so stay tuned for those details. Our workouts will take place on Saturdays during open gym times, but if for whatever reason you can’t make a Saturday, then work it out so you can have your workout judged during another time. 

Points: (Example, but may vary week to week)

+1 Point: Attendance:  Every team member that completes the open workout and submits their score will earn 1 point.

+1 Point: Community Challenge: We will be having a few community challenges, where your team can earn additional points. Details will be released per challenge, but community challenges will potentially need to be recorded and posted to Facebook (AND tag the gym) 🙂

+1 Point: Top 3: Every male and female member who places among the top 3 for each workout in both RX and SCALED will earn 1 point.

+1 Point: Weekly Challenge: Every team member that completes the weekly challenge posted to the whiteboard will earn 1 point.

+5 Points: Bonus Workout/Challenge: The winning team of this workout/challenge will earn 5 points

+10 Points: Social: This challenge can ONLY be earned once throughout the 5 weeks for each team (though you’re totally encouraged to get together more often than that). If you can gather 60% or more of your team together outside of the gym for a social gathering, then you earn these additional points. Proof of members needs to be recorded (photo, video) and posted to Facebook and tag the gym 🙂  

Once everyone is signed up, the teams will be posted in the gym – Let’s have some fun!

Coaches Notes:

Take your time on the Turkish get ups and really take the “for quality” to heart with them.  Make sure you’re passing through a sexy lunge when you do them too.  Be careful on the descent back down to the ground with the TGU as well.  Really fight to get those scapulae and but cheeks off the ground on the hollow hold.  WOD is a good mental battle.  As usual, pace out the row/airdyne so that you can attack the front squats.  Make sure you’re hitting full extension on those squats, 1, because it’s the right thing to do, and 2, because it’ll give your hip flexors a little break, which they’ll thank you for later on the toes to bar.

Skill work:

5 Rounds For Quality:

4 Alternating Turkish Get Ups
8 Kipping Pull Ups / 2 Muscle Ups (Ring or Bar)
30 Sec. Hollow Hold

20 min. Time Cap

Metcon – That’s a good meatball!

3 Rounds For Time:

500m Row or 40/35 Cal Airdyne
15 Front Squats (95/65)
15 Toes to bar
40 Double Unders

Scale up: (135/95)