2.25.2013

2.25.15

2013 CrossFit Games "OPENS" Season:

We are 10 days out from the start of the world-wide competition and needless to say we are stoked!! We have surpassed last years roster and we have an amazing and talented group of athletes that will be representing CFC!! With veterans and rookies alike, this is sure to best our best "Opens" experience yet!!

Here's how all of it is going to shake down at CrossFit Charleston...

Logistics...
1. The Opens is 5 weeks long. March 6 to April 7th.
2. 1 workout will be released, from CrossFit Headquaters, every week on Wednesdays nights at 8pm.
3. All CFC registered athletes will have until Saturday at 9pm to submit your score, to then be validated by us.
*NOTE: the Official deadline is on Sunday, but I don't want to be staring at my computer all day Sunday, waiting to validate scores. Get them in on Saturday!
4. If you plan to drop in, as a non-member of CFC, that is great and we will love to have you! There will be standard $10 drop-in rate for all WODs competed. 

WODs...
1. No one knows what the WODs are until Wednesday night.
2. As a group we will be performing the WOD at the following times ONLY (strictly enforced)
-Thursdays: 7:30am, 4:30pm, and 5:30pm.
-Fridays: 6:00am and 8:30am.
-Saturday: 9:00am
3. The above listed times are the ONLY TIMES AN ATHLETE WILL BE PERMITTED TO DO THE OPEN WODs AT CROSSFIT CHARLESTON. We understand that life, work, kids, pets, rain, ect can get in the way, but please understand this is the only way that the BOX will run smoothly for the next 6 weeks. PLEASE DO NOT ASK, to make-up wods at times that are not listed. (Even if you promise to "stay in the corner"). Thank you very much for understanding.
4. We will ONLY be running the "OPEN" WOD on Thursdays, Fridays, and Saturdays. So there will be no "special or separate" WOD for athletes who have already done the "open WOD." ie. If you do the WOD on Thursday and come in again on Fri or Sat, your doing the same WOD, again!

5. Everyone will have a judge/counter for every WOD. You can have someone in mind or one will be provided for you. Take turns helping each other out.
6. The WODs will run in heats. First come first served. Please be flexible!
7. In some time-sensitive cases, warm-ups and prep may be done at athletes preference.
8. Scaling will be permitted, but CANNOT be officially submitted for scores.
9. All athletes will be expected to uphold the movement standards for every rep completed, and if questionable, it will be left up to one of the coaches of CFC.
9. Safety and efficiency of movement will take place at all times, under the watchful eye of coaches.

That just about coveres it yall!! I know some of the above may seem strict or heavy, but its all for the good of the BOX, and yall as athletes!! We love you all, and cant wait to share in this awesome experience together!! The energy in the gym will be ELECTRIC!!! Its time to test ourselves against the worlds fittest!!

Best of luck to ALL of our Athletes!!! 

3,2,1...GO!!

_____________________________________________________________________________

Warm Up: 2 Man Team
200m Run
16 Med Ball Sit Ups
12 Med Ball Burpees

For Time, in order:
50 Pull Ups
100 Double Unders
80 Wall Ball
40 K2E
100 Double Unders

"Im going to take it...without asking..."

Post all scores/times/reps/loads/modifcations to comments.

3 comments:

Leberknight said...

14:00

Jesse said...

15:00

BFaulk said...

WOD: 12:18

row sprints 6x250m w/ 60sec rest
all sprints under 60 secs

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