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Monday February 26, 2018, CrossFit Stapleton – Denver, CO

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Feb

Monday February 26, 2018, CrossFit Stapleton – Denver, CO

TIME IS NOT UP. REGISTER FOR THE OPEN! 

You have until 5PM TONIGHT to register for The 2018 CrossFit Open

Click HERE to register!

OPEN ATHLETES – PLEASE REMEMBER TO SUBMIT YOUR 18.1 SCORES BY 5PM TONIGHT!

PARTICIPATE AND CELEBRATE.. 

You’re never going to make it to the CrossFit Games. 

At least not without a ticket.

Oh, about 500 of you will prove me wrong, but I’m not talking to you, Mat Fraser and Tia-Clair Toomey. In fact, you guys should stop reading and go train. We can chat at Regionals. 

I’m talking to the 99.9 percent of Open participants, with a very special nod to those people who have voiced concern about changes to Regionals and Games qualification.

Never mind that the changes make sense if you look at population numbers and numbers of affiliates in various regions. We can ignore that part to focus on more important numbers: 0.17 percent of Open participants make it to the Games. Last year it was about 640 out of 380,000. This year it will probably be 560 of half a million, or about 0.11 percent. Bad odds, indeed. But they were always bad—at least after 2008, when Games qualification procedures evolved beyond a single click on this link.

Many people don’t realize how bad the odds actually are because way more people had a legitimate chance of making it out of the Open back in the day. In 2011, the first year of the Open, 17 Regional events welcomed 300 athletes each, and everyone knew someone who was a “Regional competitor.” Almost 20 percent of the Open’s 26,000-plus participants made it to the next round. But the Games still only offered about 500 spots—including masters and teams—so less than 2 percent of Open participants made it to the big show. Again, pretty bad odds.

Individual spots at the Games have remained relatively consistent over the years—about 40—though additional masters and teens divisions have increased the total number of spots, with 640 available in 2017. That growth was more than balanced by monstrous increases in Open participation, so the odds of making the Games actually got worse. They’ll get even worse in 2018, when teams will consist of four members, not six, and overall participation will no doubt increase beyond 2017’s 380,000.

THE OPEN, HOWEVER, IS A COMPLETELY DIFFERENT STORY, AND NUMBERS MATTER A LOT.

The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles and modifications. We revere the injured person who did just one rep to be part of the event, and we glorify the Average Joes and Janes who want to prove they’re fitter than last year. We wear stupid hats to earn points in intramural competitions, we cheer each other on, and we become healthier even if we sometimes go out for beers and complain about the burpees Dave Castro threw at us. 

Read on HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps (Only drop as low as a flat back will allow)
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

 

B. Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (55/35)
– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps (Body Weight!)
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

 

B. Two sets for times of:
Row 600 Meters
20 Hanging Knee Raises (or sub weighted sit-ups)
40 Walking Lunges (body-weight)
– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Four sets for time(s) of:
Run 600 Meters (big loop)
25 Wall Ball Sit-Ups (14/10)
40 OH Wall Ball Walking Lunges
– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

B. 5 minute EMOM:

20 Second L-Sit Hold (floor/box or parallettes)

20 Second Hollow Rock

20 Seconds of Sit-Ups

 

– No rest.. move from movement to movement every :20 (sit-ups will be ‘break’)

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