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Monday February 23, 2015 CrossFit Stapleton- Denver, CO

Have you signed up for the 2015 CrossFit Open yet?

2015CFGames

 

Well what is the CF Open exactly?

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m.PST, and scores are due the following Monday at 5 p.m. PST.

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PST, Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

How is the Scaled Division going to work?

The Open takes place in garages and affiliates around the world, with athletes of all levels. For the first time, scaled versions of the week’s Open workout will be available so athletes can choose the programming that best matches their abilities.

Each Thursday, when the Open workout is released, athletes will be able to go onto the Games site to see their division’s prescribed version of the workout and their division’s scaled version of the workout.

As in the CrossFit Team Series, scaled workout will have specified standards for each movement. Athletes who opt for the scaled version will need to meet our movement standards and other requirements, and cannot scale or modify further.

The intent of the scaled workouts is to allow everyone who wants to compete, to compete at an appropriate level. Choosing the scaled version of the workout one week will not prevent an athlete from doing the next workout as prescribed. Those athletes who choose to do all five Open workouts scaled will be visible on the Scaled Leaderboard, where they can compete with their peers.

The scaled workouts are not for anyone who’s fighting to advance to the next stage of the CrossFit Games season. One rep of the prescribed version of the workout will be ranked ahead of the best score of the scaled version of the workout—we want to celebrate and reward the hard-earned first-ever chest-to-bar pull-ups, double-unders and snatch PRs. If you cannot get one rep of the prescribed version of the workout, or simply find the scaled workout more appropriate for you, you’ll be able to opt for scaled. You’ll stay on the overall Leaderboard, but pick up more points.

Athletes who scale a workout will be removed from contention from regionals and the Masters Qualifier. Since team scores are calculated based on total reps and total time for the best six scores from the team, scaled workouts will not count toward the team division.

We hope the new scaled workouts will allow more CrossFit athletes to participate in one of the largest community events of the year, and post an official record of their fitness they can return to over time and try to beat.

 

What will the next 5 weeks at the gym be like?

SO AMAZING! CFS is going to make the next 5 week fun and full of excitement.

Each week we will kick things off with THURSDAY NIGHT LIGHTS. This is a tradition of ours that we carry on from year to year. Each Thursday night (over the next 5 weeks) CFS coaches and members will gather at the gym to watch the LIVE OPEN WOD Announcement at 6pm sharp. During the announcement we will all find out what nasty fun WOD is in store for us that week… We will then watch 2 previous games athletes go head to head and test out the freshly released WOD!!

Later that night the blog will be posted (we will all perform that weeks open WOD the next day as a gym- Friday). In the blog post Tayler will write up how we should approach and attack that week’s WOD. She will also provide you with some nutrition tips for pre and post Open WOD nutrition!

This year we will have our big screen TVs all tuned in a ready to roll for each week’s announcement.

DJ Ted will be providing us with music each Friday! So expect to walk into a CrossFit dance party each week…

 

Want in on the fun?? Sign up now!!! CLICK HERE

 

CROSSFIT CLASSES: 

A. Front squat – 5, 5, 5, 5, 5 – rest 3-4 minutes
B. BB front rack WL steps – 4x/10 leg – rest 60 sec – best done with partner 1:1 work:rest

5x 3 min AMRAP @80-85%
3 KBS – 55/35#
6 Box jumps – 24/20″
9 Push press – 75/45#
Rest 1 minutes btwn each AMRAP – continue new AMRAPs where previous left off
BOOTCAMP RX CLASS: 

EMOM for 10 Minutes:
10 Vups
Max Squats in remainder of minute
MyZone: Sprint/ Yellow-Red

Rest 3 minutes.. then…

2 Rounds for time:
5 Thrusters (40/30 – heavier than usual)
10 Weighted Lunges (40/30)
15 KB Swings (55/35)
20 Double Unders (sub 40 singles)
MyZone: Sprint/ Red

Rest 3 minutes… then…

2 Rounds, Rest to Full Recovery Between Rounds:
Row 250m
20 Pushups

 

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