CEC info: This is a reminder that you need to be ready to submit your BEFORE and AFTER photo’s at the beginning of next week. This includes a front, side and back photo.
Warm-up: Jog the Box for 4 min. w/footwork. Tabata KB Swings. Dynamic Stretch
Strength: DB Practice
For 15 min. work on your DB Snatch, DB Hang Clean and DB Thruster movements.
WOD: TUNE UP
5 Rounds For Time:
7 HSPU
9 T2B
11 Wallball
40m Shuttle Run
Icing: Shoulder and Thoracic Spine Mobility.
The Stand Firm CrossFit Cup
What is it?…….The most coveted of all fitness trophies in Grand County.
How do I win it?…….To claim this trophy, you need to be part of the winning team in the Stand Firm CrossFit Cup competition which will run in conjunction with the 2018 CrossFit OPEN.
How do I take part?
Step 1: Get registered for the CrossFit OPEN by clicking HERE.
- When you register identify Stand Firm CrossFit as your affiliate and make sure you indicate that you are on Stand Firm CrossFit’s team.
Step 2: Teams will be set up by coaching staff at Stand Firm. Our objective will be to balance the teams so that they are competitive with each other. We will take into account many different variables.
Step 3: Teams will be announced on Friday morning, (2/23), on the WOD page at standfirmcrossfit.com.
Step 4: Participants will earn points for their team in a number of different ways. Here is how……..
- Complete and then submit results for the OPEN workouts 1 point for your team each week. You must submit your results by 5 pm on Monday following your workout earlier that weekend.
- Complete your Athlete Profile Page. To do this you go to games.crossfit.com, click on the red sign-in button, (top right-hand corner), log-in, click on the Hello Your Name, scroll down to and click on EDIT PROFILE and you are on your way.
- Write up your Bio. Earn 3 points for your team.
- Put in as many stats as you can. These are things like 1 Rep Maxes and benchmarks, ie. Your Fran time. Earn 1 point for each stat. There are a lot of points to be had here.
- Put up a profile photo, (That is the photo that is in the little circle on your profile page). Earn 3 points for your team.
- Put up a cover photo, (That is the background photo on your profile page). Earn 3 points for your team.
- Complete the on-line Judges Course is worth 5 points for your team. Click HERE to take the judges course.
- “Friday Night Lights” participation during the OPEN will get you 2 points for your team each week.
- Starting the 2nd week there will be a gym wide, “theme of the week”. Your adherence to the theme must be visible / obvious. If you can’t figure out what I mean by visible/ obvious, and you attempt to point out a single polka dot of color on your left sock. . . . no. Just no. Fulfillment of the “theme of the week” gets you 2 points for your team each week.
- Judging an athlete during an OPEN workout will get you 1 point for your team. Limit 3 per week.
- Placing 1st in an RX or Scaled workout in your age division earns 3 points for your team.
- Placing 2nd in an RX or Scaled workout in your age division earns 2 points for your team.
- Placing 3rd in an RX or Scaled workout in your age division earns 1 point for your team.
* There will be four age divisions, 34 and under, 35 to 45, 45 to 55, and 55+
* Age’s will be determined by your CrossFit Open Registration. - Bonus points can be earned by special means during the OPEN. Teams need to pay close attention to the website and the whiteboards for clues to earn BONUS points.
So there you have it …………. are you going to take part in the fun the next 5 weeks? Everyone can be a big part of their team’s success. There are a lot of ways to earn points beyond the results of the OPEN workouts. CrossFit is a lot about enjoying the people around you. The OPEN gives you a chance to test your fitness and expand your comfort zone. Like I say, it is the best $20 you will spend on entertainment this year. So what do you say let’s get registered for the OPEN and let the fun begin. Click HERE to get registered.