The final WOD of this years Crossfit Games Open 14.5 is
For when you’ve finished…………
CONGRATULATIONS! You’ve just finished the 2014 Crossfit Games Open!
Post your scores and comments to the web site
Crossfit Games 14.4 is a 14 minute AMRAP consisting of:
Tips from the coaches here on our YouTube video:
Make sure you post your scores to the Crossfit Games site as soon as possible and then to the comments section! Good luck
Crossfit Games 14.2 is Overhead Squats followed by Chest to Bar Pull Ups
The clock start at 0:00 and you have 3 minutes to complete 2 Rounds of:
If you complete this within the 3 minutes you can rest for the remaining time on the clock and you’ll qualify for the next 3 minute round where the rep range increases by 2 to 12 of each movement:
3:00 to 6:00
This pattern continues (additional 2 reps per movement and 3 minutes on the clock) until the athlete is unable to complete the 2 rounds within the required time period
Coaches Ben, Becca and Rosey performed the workout on Friday and gave their thoughts and tips on the video below
Good luck everyone, post your scores and comments below
Some 10 am clean and jerk slo-mo action…
A: front squat – work up to a heavy triple in 15 mins
B: 4 rounds:
Post loads, reps and training notes to comments
CrossFit Games Open WOD 14.2 to be announced tomorrow around 12pm – free bottle of cold drip to anyone who can guess what it’ll be…
The wait is over, the 2014 Crossfit Games is finally here
14.1 is a 10 minute AMRAP, consisting of:
Good luck everyone, post your times and notes to comments
OK we still haven’t got anything set in concrete but I’ll give you what we’ve got so far…
*If you are working (shift workers, posted, etc.) or away from Canberra we MAY organise a separate session for you to complete your Open WOD. 1/2hr PT sessions can be booked (outside of our regular group sessions) for you if you can not make it to a set time…
IF YOU ARE NOT COMPETING there are still a number of ways to be part of Saturday sessions for the next 5 weeks:
Option #1 – Spectate
If any of you guys have been to any of the local throwdowns recently (Smash Clash, Judgement Day, etc.) one thing that stands out is the support that all our Adapt peeps bring. You guys scream and cheer on athletes louder than any other box, stat. So why not come along to spectate and cheer the guys who are going to be busting their guts to do the best they can – they’re gonna need all the support they can get – If you’re not competing it’s the very least you can do – #bringTheCheer…
Option #2 – Judge
So perhaps you don’t feel like you want to be a competitor but you still would like to be part of the biggest fitness competition in the world. One way you can do that is by becoming a judge. Of course you’ll have to go an complete the online judges course ($10) but if you could spare some of your time to come hang out and be a judge for us – that’d be awesome and a genuine help… #enhanceYourKarma
Like I said in yesterday’s newsletter: I want this year’s CrossFit Open to be Adapt’s biggest yet (with more competitors, judges and spectators) than any other box in Canberra. We already have close to 70 people registered but I think that we can do even better. Chris Spealler just posted one of the best gee-ups ever: Your Role in the Open -> Go read it, get inspired and put your name down
A: Snatch warm up (3 reps of each of the following movements for 20-25 mins):
C: Hollow rock / superman transitions (5-7 mins)
D: 10 min AMRAP:
Post completed rounds, reps and training notes to comments.
If you’re still undecided about signing up for this year’s CrossFit Games Open – hopefully this post will help you make up your mind…
Reason #1 – It’s a great opportunity to see how you stack up as a CrossFitter on a local, National and International scale.
You may be the king of your very own garage gym, local box or one of the best athletes in your city but how do you stack up against the 138,000 other CrossFitters around the globe. Each Saturday (over the next 5 weeks) you’ll get compete, submit your score and find out how well rounded you are as a CrossFitter?!
Reason #2 – We want this year’s Adapt team to be the biggest ever!
It’s been great to watch the amount of the Adapt peeps grow each year. Back in 2011 I think we had about 11 and about 22 in 2012. Last year we had about 45 and this year (so far) 63 of our fine people have registered but I know there’s still a few more who need to put their names down. I’d have to say that I’m just “a little bit” excited and the cool thing is that with that amount of people the atmosphere in the box over the next 5 weeks is going to be #electric – which is definitely something you don’t want to miss – no really…
Reason #3 – Watch: The Test Of Fitness (on YouTube) and then tell me you don’t want to be part of something that’s so much bigger than you are…
Go on then, Go and register already…
Did you compete in last year’s Open? Or how about the year before? If you did, were you glad you participated? What would you say to someone who’s still undecided about competing in this year’s Open – Please share your thoughts to comments.