Only 3 more sleeps until CrossFit Christmas - the 2018 Open. If you haven’t yet signed up you have until next Monday- which means you can give the workout a run on Friday night and sign up afterward.
As coaches we know the open can seem a little scary and unknown for a lot of you especially if you haven’t participated before. Let me stress that the open is for EVERYONE. It is a whole lot of fun, it’s a great atmosphere and if you come to watch the Friday night you will leave kicking yourself that you didn’t sign up.
For those of you who are worried about the movement and the weights- the scaled division is completely manageable for everyone, but also you will still get a fantastic workout and be challenged and push yourself harder than your thought you could.
The Rx division can have some heavier weights and gymnastics skills that may challenge you. However, you don’t have to choose to do every workout Rx or Scaled you can mix and match between depending on what the workout is.
Those that have done it before but don’t feel like ‘you will do as well as last year’ I can 100% guarantee that you will- because you have never done these workouts before so it’s impossible to do worse. I do understand the hesitation that you may not have had the perfect training schedule leading up into it, or perhaps you nursed and injury that has put you a little further behind than you would like. Remember the only person you are competing against is yourself, and you might very well surprise yourself at what you can achieve on the night. Plus the Open is a really good driver on what skills you need to work on for the year.
How the 2018 Open will run. (Please read carefully)
Heats: times, availability and booking.
Whilst the workouts are released Thursday in the US- that is around 11:30am Friday in Australia. Once the workout is briefed live and we get an idea of the time frame, space we will need and equipment availability we have to roll straight into our lunch time classes. Classes finish at 2pm. Please keep this in mind as we will work as quickly as we can once the classes are finished to get everything organised and online.
Heats will be created and posted on MindBody (some time after 2pm), heat times will vary week to week due to the nature of the workout that CrossFit HQ has set. You will need to book into your heat via the mindbody app. A Facebook and Sugarwod post will go up when the heats times have been uploaded and are ready to book.
Please be aware that certain times are more popular than others you need to get in quick. If you don't get your ideal heat time, there is nothing the coaches can do to change that unfortunately- your best option is to bribe or sabotage someone in the heat you are after. Please also read the FB/SugarWOD post carefully as workouts will be equipment dependant which can make it impossible to have an all male or an all female heat - so numbers may be specified.
In the interests of us running on time and having seamless transitions between heats if everyone could do the following:
Turn up for your heat 10-15minutes before it is set to start.
Give yourself enough time to warm up or mobilise however be ready to go with any gear or accessories you need when your heat is called. You need to be ready when the buzzer goes.
Be prepared to judge, a judging roster will be printed out and posted onf Facebook.
Bring beers, wine and snacks.
Cheer as loudly as you can.
It will be compulsory for anyone participating to judge at least one heat- please let us know before your heat if you are unable to judge due to any unforeseen circumstances. Roster of the judging times in relation to the heat you have chosen. You do not have to have completed the judges course to judge, you will be briefed as to the standards we are looking for in movement and there will be two coaches wandering around during the heats making sure the movements standards are upheld. Your job as a judge is to purely count successful reps- please no bro-reps.
Movement standards released by HQ sometimes don’t cover every little intricate detail of what you shouldn’t be doing. Let us be very clear- Just because something isn't mentioned doesn’t mean that it is acceptable. How we run the open is how we run classes- we expect integrity of movement please don’t try and find the ‘easier’ way to do something. If you need a run up to do a muscle up or pull up you are not ready for these movements.
As you know each CrossFit gym is run as a separate entity we cannot vouch for the standards of other gyms and what they will count as integrity of movement. If you see something online that another gym has accepted that we have vetoed, we will not bend the rules just so you can move 1-2 places on the leaderboard. Our decision on movement standards within CF4000 are final.
Warm Up Area & Cool Down
There will be a designated warm up & cool down area (fingers crossed) obviously this will be space dependant. The rolling white board will have the suggested warm up on it for you along with some mobility suggestions prior to your warm up and some targeted stretches to hit after the workout.
Make Up Sessions
We will be running two main times for make-up sessions if you cannot make Friday night.
Class will be run as the open workout.
Book in to the Saturday class as you usually would, you will be split into groups of 2-4 when you arrive.
Make the decision in your team as to who goes first, who judges etc.
As we still have the 7:30 regular CrossFit class running we will only be opening 10-15 spaces for this (workout dependant).
You will need to book directly through firstname.lastname@example.org
Preference will be given to those that can’t make the open on Friday night due to other commitments, any remaining spaces will be opened for a re-run.
Please do not turn up Monday morning without having booked in. As mentioned above we have limited space so spaces will be strictly limited and you will be asked to complete it in open gym time.
If you aren’t happy with your performance or feel that you had a little more to give and want to try again re-runs, with the exception of a few places Monday morning, will need to be run in open gym time. As you will need a coach to supervise it is not possible to do your re-run within class times. You will need to supply your own judge and the coach on Open Gym will supervise (not judge) the session, help you out with starting the clock, talk you through the movement standards etc. Open gym times that will work before submission cut off:
Monday: 8:30-11:45am & 2-4:30pm
Tuesday: 8:30-11:45am (Cut off is around 11am Tuesday)
Please make sure you are packed up and out of the way before lunch or afternoon classes begin.
Quite possibly the best part of the night. After every has worked out and we are all wrapped up there will be a team dinner walking distance from the gym. All welcome. Location will be decided on the night.
If you have any questions please feel free to direct them directly to me. Brooke@crossfit4000.com
Looking forward to seeing everyone Friday night.
I'm busy working on my blog posts. Watch this space!