Warm up and work up to a heavy single for the day.
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Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:
A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release
Rest as needed between sets.
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The Open is Here!
So far we have 165 (!!!) CFSBKers registered for the 2018 CrossFit Open. If you’ve registered, congrats on making this decision! It’s going to be an awesome five weeks in which you’ll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about 330,000 people competed in the Open making it the world’s largest participatory sporting event.
Open Workout 18.1 will be announced tonight at 8pm New York time. See the CrossFit Games site for more info.
If you haven’t registered for the Open yet, there’s still time to get in on the fun! Go here to sign up.
As you may have read right here on the blog, we’re going to do in-house intramural teams again for the 3rd year in a row to make the Open even more exciting and inclusive. For more information on that, check out the event page. When you sign up for the league, you’ll be placed on a team in which your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management. This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason.
If you’re on a team, you should have been contacted by your captain already. You can follow the Intramural Team Competition leaderboard here.
Friday Night Lights
We’ll also be doing a series of “Friday Night Lights” events again this year. Every Friday night from 5:30 to 8:00pm for the next 5 weeks, you’ll have a chance to take on that week’s Open Workout with your fellow CFSBKers in a high-energy environment. These are open to EVERYONE who’s doing the Open. Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice!
Programming & Submissions
As usual, the Open workout will be programmed for Saturday’s group class, which means you’ll have the following opportunities to perform the workout:
- Friday morning/afternoon group classes
- Friday Night Lights, 5:30-8pm
- Saturday Group Classes, 8-2pm
- Saturday Open Gym, 2-4pm
- Sunday Open Gym, 6-8pm
For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Frida and Saturday group classes and Friday Night Lights, you’ll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can’t find someone to help out yourself.
In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 8pm on Monday night. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit “David Osorio” as your judge.
Judges Needed for Video Reviews
Since the inception of the CrossFit Games regional competitions, Coach David has worked as the Competion Director for the North East and Canada East regions. This means he leads a team that reviews Open Workout videos and works at the Regionals leading judging and scoring teams, as well as determining appeals and making sure the competition element runs smoothly.
Part of his task is to assemble a team of 9 people to help watch the top videos in his regions in order to ensure that movement standards have been met by all the athletes heading to Regionals. We’re looking for a few more people to help lead the charge on this! You would be responsible for watching 5-10 videos per week and giving them the thumbs up or down regarding performance standards. Coach David will assist you on any tough calls or questions you have a long the way.
The only requirement is that you pass the online judges course.
If you’re interested in helping out, please e-mail David [at] CrossFitSouthBrooklyn.com as soon as possible!
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