Open Registration Starts Today!!!!!
Here are a few reasons you should sign up for the open:
1. You will most likely get some sort of PR in the Open. Whether
it’s your first double under, first pull up, or simply your first time
using a specific weight in a movement, you will most likely get a PR. I
can’t tell you how many people from our box got T2B and double under
PR’s in the previous years, as well PRing the loads in their lifts!
2. You will probably see some of these WOD’s again. There is
usually a repeat WOD during the Open from a previous.
It’s great to do some of these WOD’s again to see how you have
progressed. You will also see that some
Open WOD’s may show up in the programming during the year, which just gives you another chance to see
how well you have improved.
3. There will be one WOD that you would never think you could do and you will. When
Dave Castro announces the WOD, you may want to run out of the gym and
cry. No matter what the WOD is, know that you will finish it....and when you do, you will be damn proud of yourself.....your fellow Canuck will be proud of you too.
4. You are able to learn movement standards. During the Open
you will be judged and you will judge other people, which means you will
really get a chance to learn movement standards For example making sure the person you are
judging is below parallel in their squats, their hips are open at the
top of a box jump or making sure their chin is over the bar in a pull up
to name a few. Don’t be scared to give someone a “no rep” while judging
them, it will only make them a better CrossFitter and you a better
judge and in return it will also help you with your own movements. You
may think about getting a little lower in your squats now or opening
your hips at the top of your box. You will start to see improvements in
your own movements just by understanding these standards.
5. You will see how amazing the CrossFit community is. If you
thought you’ve seen people cheer you on during a WOD, you have seen
nothing yet if you haven’t experienced an Open WOD. People will come
early or stay late during a class just to cheer you on. People you never
met will come up right next to you and motivate you to keep going. It’s
an amazing community we have here at Canuck and you know you want to
be part of it!
6. The CrossFit Open has a scaled division! So
for those of you who are not looking to make it to Regionals and think
RX would be too difficult. there will be a scaled option of the Open
WOD’s that will have reduced loading or less challenging movements. The
scaled division will make the Open even more accessible to people who
are uncomfortable doing the RX division. I wish they had this my first
few years of the Open. No excuses this year newbies, they designed a
whole division just for you! Check out Dave Castro’s explanation of the scaled division here.
Long story, short… being a part of the Open is absolutely an amazing
experience for both rookies and newbies, but the only way to find out is
to sign up! Sign up here. Have fun and good luck! #TeamCanuck2016!!!
Pause Front Squat
Every 90s x 4 min (3 Sets)
3 @ 75%
AMRAP 2 Min Each Round
ME MU’s (Ring /Bar/ or 3 C2B + 3Ring Dips)
Rest 1 min after Each Round
10 DB Snatch (alternating) 50/35#
10 Pistols (alternating)
20 DB Snatch (alternating) 50/35#
20 Pistols (alternating)
30 DB Snatch (alternating) 50/35#
30 Pistols (alternating)
75 “V” Ups with 3 second Negative
Posted on Wed, January 13, 2016
by Sue Ann Van Damme