WOD
4 Rounds of:
Minute 1: 10 Wall Balls 30/20,
Minute 2: 5 Toes to Bar & 10 Dumbbell Snatch 50/35,
Minute 3: 12/9 Calories Bike or Ski,
Minute 4: Handstand Walk or Handstand Hold,
Minute 5: 12 Box Jumps 24/20.
Tuesday Night Musings by Coach Alecio.
When $20 gets you a 1 in 20 chance to win $265 at Helo!
The CrossFit Open is upon us! No – really it’s like this Thursday! I’m so excited and a little bit nervous!
If you don’t know what the CrossFit Open is yet, let me explain: in essence, it is a 5 week on-line competition put out by CrossFit headquarters that brings together CrossFitters from all around the world. The workout or wod is released each Thursday night (starting this Thursday, Feb 21) and athletes each have until Monday evening by approximately 5 pm pacific time, to do the wod and submit their score to the CrossFit main site. Overall, one man and one women from each country with the best average score after those 5 wods will earn themselves a spot to the Crossfit games in July.
At Helo we will be doing the released workout for that week all day on Friday. We will also have our special Friday Night Lights get together from 4:30 pm until the last heat is done for all members who sign up and are in the Open (so you might as well sign up if you normally do the night class as there will be no 4:30 or 5:30 pm wods). Each week we usually bring in a food truck, a vendor, a masseuse, a chiropractor, or some other fun theme during our Fridays, and the evening usually wraps up around 7:30ish depending on the workout. We taped off the competition floor and make it fun for friends and family to come and cheer!
It’s 20 dollars to sign up for the Open and if you do and complete all the workouts you will be put into a drawing for a $265 dollar Rogue bar! We will draw in our raffle on the last night for both the ladies and the men! When are you ever in such a small drawing to win such a great prize!
Now every year I hear all the same reasons about why people are on the fence about the Open and I would like to address some of those reasons:
- “I’m to new to CrossFit and not ready.” The first two years of the Open I sat out and did not participate in it because I didn’t think I was ready. I have always regretted this. We are constantly testing and redoing workouts in Crossfit and it’s cool to look back at score and loads that you used to do. I missed out on 10 workout data points in my fitness career that I could have looked back on to see how far I have come. Don’t miss this opportunity because you think you are not ready. You are. You do CrossFit everyday.
- “I’m not as fit as I was last year; and/or I’m dealing with a tweak.” This is the one I hear all the time – every year. And to this I say suck it up buttercup. This is kind of a cop out from facing your fears or from putting some skin in the game. I have competed in many different events and sporting competitions (at times with significant injuries) and at some point before I toe that starting line I say to myself – I should have trained harder or spent more time doing (blank). But when it is all said and done I’m always happy that I participated, even if the outcome is not what I was hoping for. I have learned more about myself from Open wods that didn’t go well for me then the ones that did. So embrace the challenge. If you are dealing with an issue, your plan should be to take every workout as it comes and we will help you make the appropriate changes to get the workout done.
- “I can’t do Rx or what if I can’t do something in the workout like a pull-up.” At some point I believe I myself will need to scale on open wod because the load will be to heavy or the gymnastic movement to complex. And when that happens I will scale the wod and still get in a killer workout! But worrying about what the wods will be is a waste of time. Now if you don’t have a movement yet like the pull-up we have two options. First you try to get that damn pull-up! We have seen many athletes get their first (blank) during the Open. Or PR a lift in the Open. The environment during the Open is energy charged as well as inspiring and sometime you can do things you normally can’t. The second option is we have you do jumping pull-ups or another scale and continue on with the workout.
- “I don’t want to come on Friday night and have people watch me workout.” Then don’t. You can absolutely come to any other class that day and we will judge you and you can show up Friday night and just hangout and cheer on others and that’s fine – the score still counts the same!
- “I honestly don’t care about the Open”. To this I say – well how about a chance to win $265 dollars! If you really don’t care then I say don’t sign up but if you are on the fence or have given it any thought at all just sign up and have fun!
And last but not least, the reason I want people to sign up for the Open is it brings this community closer together. And the community is the foundation of what makes Helo so great! So every opportunity that we can provide to have a great time and bring the community closer together I’m always going to push it!! So whether you are going to compete or just want to come watch and hang out – please do.
Thanks for reading.
Sincerely,
Coach Alecio
