11 February 2015
Wednesday, February 11, 2015
2015 CrossFit Open Plans-
Seven Valley CrossFit
Register for the Open @ Games.CrossFit.com $20
Everyone registered will get drafted to a 7VCF Intramural team.
There will be 4 teams. Athletes will be randomly placed on a 7VCF team (or maybe coaches will have the final say, so they are relatively even, it’s going to be about fun, first and foremost). Coaches will also be drafted to teams.
Each team will have a captain.
Captains have been chosen by 7VCF staff and will be: Steve Stowell, Keri Pudish, Chris Grim and Amy Sherwood!
Friday Nights through the open, starting February 27th, 5-8pm will be the time frame in which all participants will complete the week’s open WOD and have the opportunity to be judged for an official score. You are not expected to be there the entire time. You may come in, do your wod, and hopefully stay to help judge someone else and then leave if you have other commitments for the evening. However, we do encourage you to stay and support your team because...
Teams will earn points for the following, each week:
1 point- for each athlete on the team that places in top 3 men or women of 7VCF
3 points- for each athlete on the team that completes the OPEN wod.
5 points- to one team each week that best represents the spirit and camaraderie of Seven Valley CrossFit
5 points- for each athlete on the team that completes the bonus WOD. There will be one bonus WOD that must be completed during week 5, the final week.
If any athletes miss a Friday night workout, their option to do a “make-up” is the Sunday of that weekend. Any athletes using the “make-up” time must also have a team-mate or other 7VCF open participant present to judge them. 7VCF coaches/staff will NOT be responsible for judging on Sundays. NO Judge= NO score. Sunday “make-up” times will be from 10am-Noon ONLY. You are still eligible to earn points for your team by doing it on Sundays.
7VCF athletes participating in the Open DO NOT need to use one of their 2x/week or 3x/week membership days to do this. Consider it an extra workout, on us. If you have immediate questions, you can post them in the comments below. Otherwise, we'll let you know team draft day as the date approaches. Now, go get signed up if you haven't already!
Workout of the Day
11 February 2015
5 Rounds for max load
Back Squat x10reps
Strict 3 minute rest between sets
Score= max load with success
Posted on Tue, February 10, 2015
by D. Soprano