CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Bench Press
3-3-1-1
Notes:
Heavy triple and single. Leave one rep in reserve for each attempt. If you’re not 100% sure you’ll make the lift, call the coach over a spot. For reference, a 3rm is roughly 90-93% of your estimated 1RM.
METCON
2008 CrossFit Games Deadlift/Burpee Event
5 rounds for time of:
5 Deadlifts
10 Burpees
Notes:
Competition loads for this workout are: (275/185 lb.) Here are some additional well rounded options for this workout.
(275-225-185-155-135-115-95) Deadlifts should be heavy, perfect and unbroken.
In 2008 Libbia Dibiase and Matt Chan won this event work score of 3:23 and 2:33 respectively.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Inchworms
12 Alt Thoracic Bridges
6 Push Ups
Strength
A1. Glute Bridge Single Arm DB Floor Press
4 x 10 – 12 Reps Each
A2. Oblique V Ups
4 x 10- 12 Reps Each
Conditioning
10 Rounds For Time:
10 Kettlebell Sumo Deadlift
10 Burpees
Time Cap: 20:00
When the barbell rolls you out instead, feat. Cam C
2021 CrossFit Open Details
Hey everyone!
We are 10 days away from the start of the 2021 Open! Thank you for signing up and giving the Open a shot
Your options for getting your workout in:
Group Classes
We will be running the Open workouts on Saturdays each week through the Open (3/13, 3/20 and 3/27). 608 classes were also bumped up to 10 participants for those three weeks as well. With just group classes, this creates 80 potential slots per week for members to perform the Open workout.
Open Gym
Group Class members may also perform the workout during the Open Gym sessions included in their memberships. (Saturdays & Sundays after 2pm as well as Friday evenings.)
Open Gym members can perform the workout at any Open Gym session as well as in the Saturday group classes if they would like.
Judging
All Open submissions require the oversight of a reasonably capable judge ensuring the rep count and standards during your workout. In group classes, the coaches will coordinate this by running 2 heats of the workout each class with participants judging each other. For open gym sessions, you’ll need to coordinate with someone else to be your judge. The best option for Open Gym would be for you and another person doing the open to book into the same time frame each using your own station and judging each other. We are also offering an option for you to have someone tag along and judge you. To do this, book your session then contact us to request an additional person. Our front desk staff will check overall attendance to make sure we’re within typical capacity for the space.
Fun!
While we can’t do Friday Night Lights this year, we can still have some fun! We’re asking everyone doing the open to opt into either a Morning or Evening team based on when you typically train. Folks who train from 6am to around 2pm should sign up for the Morning team, everyone after 2pm should sign up for the evening team. (Applications for wittier team names are also open..) AM crew’s official color is blue and PM’s is black, please wear your team color when you show up to do the workout! More details on this soon.
Fill out this quick form
We want to know more about your open history and intention! Fill out this short form to let us know how many years you’ve done the open, which team you’re opting into and a few other details.
Stay tuned for more on the Open!
THE WORLDWIDE OPEN
The road to the CrossFit Games starts with the worldwide Open, the largest participatory sporting event on Earth. During the three-week competition, one event is released online each Thursday, and athletes have four days to record and submit scores. Anyone who is at least 14 years old can sign up and join in the first stage of the CrossFit Games season with special divisions for teenagers, age groups, and adaptive athletes.
This year’s Open will be the most accessible in CrossFit history with options for participants to compete either at a local gym or at home with either basic equipment or no equipment.
The Open allows hundreds of thousands of individual athletes to quantify their performance and rank themselves among peers. Separate hashtag-based leaderboards are available for teachers, military service members, healthcare workers, firefighters, college students, law enforcement officers, and hundreds of other professions, interests, and groups. The leaderboard is also searchable by continent, country, or user-generated hashtags. For example, athletes can search for the fittest in South America or Switzerland. (Please note: Countries are assigned to athletes based on citizenship and assigned to teams based on location.)
An Affiliate Cup competition allows teams of athletes from each gym to compete with one another and potentially advance to the Quarterfinals, Semifinals, and Games.
Sign up for the open here!
Cam C team forever!
OMG, so glad I normally do Tuesdays at home now that I see what deadlift weight I’d have likely given myself if I’d done this at the gym!
I thought this was going to be horrible but it wasn’t actually that bad. Basically “stand up 200 times for time,” especially given that many of us @homers can’t jump at the top of a burpee without annoying a neighbor or knocking items off shelves.