Every 3 minutes for 6 sets:
10 Wall Balls 20/10, 14/9
15 Russian Kettlebell Swings 24/16kg
Every 3 minutes for 6 sets:
10 Wall Balls 14/10, 10/8
15 Russian Kettlebell Swings 20/12kg
Post work to comments.
Warm up and work up to a heavy set of 10 touch-and-go Deadlifts with perfect form.
Post loads to comments.
Jay-Star is finally over Bjorn’s rejection at Fight Gone Gone Bad 2017, and he has returned to write some satire for the blog. He’s getting back out there—living his best life, really—and we hope you enjoy the results! | Photo by Thomas H.
Jay-Star’s Guide to the Open: Bad Rep-utation
By Jay Reingold
Judging is an extremely important part of The CrossFit Open experience, and you need to go into the competition with a plan for both the giving and receiving of judgement.
Since judging people comes naturally to me, let me share some of my wisdom with you.
First, if you are planning on doing your workouts at CFSBK, it’s more than likely that the coaches will pair you up with some joker, and you’ll be expected to trade off judging duties. ALWAYS VOLUNTEER TO DO THE WORKOUT FIRST!!!!! If your “partner” decides to go all Adrian Bozman on you, then you’ll be in perfect position to extract your revenge when it’s their turn to sweat.
Second, always complete the online Judges Course on crossfit.com before the start of the Open. This is absolutely critical. Supposedly there are these things called “movement standards,” and if you do not adhere to them, your judge is obligated to “no rep” you. This course purportedly teaches you how to tell the difference between a good and a not-so-good rep. Now I know that you think this sounds like a whole lotta “who cares.” But stay with me. The true value of the course is that it gives you license to be a complete @$$H*LE throughout the entire Games season. For example, if your judge decides that your Wall Ball just wasn’t quite high enough, you can turn to them and say, “Oh really? How would you know? Have you passed the online judges course? Well I have and that was a mighty fine rep. KABOOM!” In the rare instance in which you are matched up with someone who has also taken the course, ask them how well they scored on the essay portion of the test. That will usually keep them quite for the remaining 4 to 6 minutes of the workout.
Third, when you are judging someone I recommend NO REPPING your partner every fifth rep. If they catch on to the pattern, just change it up. Try 4, 6, 4, 6 or 5, 4, 5, 4. Randomly no-repping someone is a great way to keep them both off balance and well below you on the leaderboard. If they start to get lippy, just pull out that Judges Certificate from your pocket to keep them in line. Make sure you NO REP in a very loud voice and don’t be afraid to NO REP the competitors to your left and right as well. Chances are their judges will appreciate your help.
Before I leave you, let me address a question that I get a lot about tipping etiquette. Now I don’t believe in tipping, but I do believe in overtipping. Before you compete be sure to slip a Hamilton in the hand of your judge to thank them for their “generosity.” Let them know that Mr. Hamilton has some friends that might want to stop by later. It’s a nice gesture and really helps to establish a great rapport with your judge.
Court is adjourned!
News and Notes
- There are just 5 spots left in Coach Keith’s Active Life Strength class, which starts Monday! See Monday’s post for all the details on this very cool program, and go HERE to register.
- The Herondale Farm meat CSA delivery has been delayed a week because of the weather forecast. Pickup will be next Wednesday, the 14th, from 6-8:30. If you are unable to make the pickup on the 14th, try to find a friend or buddy who can pick it up for you. Feel free to post on the blog for help finding this person (hint: offer them a steak). If you absolutely cannot find someone to help, email Michele at mig [at] gmail.com.
- Inka H. will be at CFSBK on Thursday 3/8 and Friday 3/9 offering bodywork sessions from 10am – 2 pm. 1 hour is $100 and 1.5 hours is $140. If you’re curious about how bodywork can help increase range of motion and help you get ready to be in specific positions drop her a line! My sessions include FRC, Myofascial Release, and Deep Tissue Sports Massage. You can reach Inka at inka.hodes [at] gmail.com.
- Nor’easter’s a’comin’! As of the time of this post, we are open and plan to run on a normal schedule. Any updates will be posted to this section!