5 Rounds for time of:
Row 1,000 meters
30 Kettlebell swings 32kg(24kg)
30 pull-ups
Post times to comments and BTWB
What does the Open mean to you?
The CrossFit Games Open starts next week. That my friends is crazy. Mostly because I can’t believe it has already been another year. So much has happened in this past year, and now’s the time, for me, that I get to put it to the test. Over the past few days I’ve talked with many of you and when I ask the question, “have you signed up for the Open?”, the most common response I get is, “not yet”. I can’t tell if you mean it or you’re just telling me that to get me to leave you alone. My hope is that you mean. . . but seriously. . . what are you waiting for? There is no down side to signing up for the Open. Are you going to come into Verve on Friday for the next 5 weeks and workout? Well then you mine as well get registered, cause you will be doing the Open WOD. The Open is a benchmark just like any other, I don’t know anyone who has said “I need to work out more and get more fit before I test my Fran time”. You just came in, did the WOD, logged your time, and BOOM, the benchmarking started. Over the years you have looked back and seen your times get better, the weights get heavier, and the pull-ups get easier. The Open provides the same ability to see the progress of your fitness over the years of your CrossFit journey. Don’t wait to get more CrossFitting under your belt, don’t wait until you feel like “I would be more competitive”, how will you know how far you’ve come if you don’t know where you started. The Open will be introducing a new “scaled” division as well. This too is in an effort to make the Open accessible to anyone and everyone. Your excuses are moot, your reservations are futile, sign up here.
If you are interested in a spot on the Verve Regionals team, there will be an additional workout each week that will need to be completed as written. This workout will be the daily workout on Tuesdays. These workouts will have a blend of movements more commonly seen at the Regional level, which includes more advanced gymnastics and heavier weights. Here is a list of common movements and weights a Regional aspiring athlete should be able to do:
Gymnastics (must be consistent in unbroken sets)
HSPU 15(10) *male(female)
Strict HSPU 10(5)
Muscle-up 5(3)
Chest to bar pull-up 12(8)
Pistols 25(25)
Rope climbs 5(5)
Handstand walk 10′(10′)
Toes to bar 15(10)
Weights (must be consistent in in unbroken sets of 5-10 reps)
Deadlift 275#(185#)
Snatch *squat and power 135#(95#)
Clean *squat and power 225#(135#)
Shoulder to overhead 160#(105#)
Thruster 135#(95#)
Overhead squat 185#(115#)
Any athlete interested in a team spot will need to have a score in all 5 Open WODs and all 5 Tuesday WODs. Based on the scoring of the 10 total workouts AND the athlete’s ability to perform the movements/ lifts listed above, the Regional team will be picked by myself and Clancy. Please email me if you have any questions or concerns, courtney@crossfitverve.com.
*Click here to take the Judge’s course.
*Wednesday February 25th the 10am-11:30am open gym will be CANCELED. Verve will be hosting 65 5th graders for some fun CrossFit Kids action. We apologize for the inconvenience.
*There are still spots open in the Basic Self Defense Course that starts this Sunday. FREE to Verve members. Click here for more info and get signed up at Verve.
