It's here! The last workout of the Open. What a doozy!
Same schedule as the last 4 Friday nights. Please note that the cap for this workout in the 6am session will be at around 20 minutes. If that doesn't work for you, you will need to do the workout at a different time.
OPEN WORKOUT 17.5
Complete 10 rounds for time of:
35 Double Unders
*40 minute time cap.
Rx’d: (Ages 16-54) Men use 95 lb./Women use 65 lb.
Scaled: (Ages 16-54) Men use 65 lb. and perform single unders/Women use 45 lb. and perform single unders
Teenagers 14-15: Boys use 65 lb./Girls use 45 lb.
Scaled Teenagers 14-15: Boys use 45 lb. and perform single unders/Girls use 35 lb. and perform single unders
Masters 55+: Men use 65 lb./Women use 45 lb.
Scaled Masters 55+: Men use 45 lb. and perform single unders/Women use 35 lb. and perform single unders
Since so many of you are doing the Open and actually registered for it, I thought you might like to give another worldwide online competition a shot. The Punishment League is an online competition that has RX'd and Scaled divisions. It's four workouts over the course of four weeks. Cash prizes to the top performers each week and the overall winners. The first workout of the spring competition gets announced April 12th. For all the information, go to this link:
I'm sure 17.4 left a lot of you with mixed emotions. I was two seconds slower on my tiebreaker time and 3 reps less overall than my performance on this workout last year. You would think I would be upset, but honestly, I didn't train hard enough this year to do better so I'm pretty stoked.
How do you feel about your 17.4 performance? Please share your story.
First of all, wishing a very Happy 48th Birthday to my brother from another mother, Dave Newman. Dave is the owner of RX Smart Gear, maker of the greatest and most dependable jump rope on the planet.
I text Dave today to wish him happy b-day. In our brief text conversation, he mentioned that he was heading to Mexico City to watch the 17.4 Open announcement. At the time, I didn't think anything of it. As a matter of fact we ended our conversation a few texts after that when I told him he actually looks Mexican and I hope they let him back in the USA.
Later that day, it hit me like a ton of bricks! Dave Newman is the owner of RX Smart Gear. RX Smart Gear is the official jump rope of CrossFit (as it should be). Dave is headed to Mexico City. Gatorz Eyewear is the sponsor for 17.4. Richwell Correa is the photographer for both RX Smart Gear AND Gatorz Eyewear.
I've never been assigned to the detective unit in my 16 years of police work, but I'm looking at these clues and calling it:
Two great services that are cheap and totally worth it for any of you CrossFit of Fremont peeps. (BTW- CrossFit of Fremont makes no money from these services nor are any athletes at CrossFit of Fremont sponsored by these services.)
Chyna and Kai getting in their ROMWOD session at the end of a long day at the gym.
ROMWOD is basically yoga for CrossFitters. The advantages are increased flexibility and range of motion, which will help prevent injury and make things easier to do. A monthly subscription is $13.95. Routines are programmed daily and last about 20 minutes (except Thursday which go about twice that long). The routines stream to any internet enabled device. Sign-up (romwod.com) and grab a few friends to ROMWOD with you before you go home. Get your swole and flexy going on!
BEYOND THE WHITEBOARD-
Beyond the Whiteboard is the best way to log your workouts and keep track of your results. The daily workouts (both Level One And Level Two) are preloaded. After your workout, you just log in and load your results. It keeps track of all your personal records , tells you where you rank amongst everyone else who did the workout, and lets build and log your own workouts. Chyna uses Beyond the Whiteboard to log every single thing she does when it comes to fitness. I'm following the Level Two program exclusively now, so hop on and we can compare our results! This is pretty amazing software.
Beyond the Whiteboard costs $50 a year. Download the app or go to beyondthewhiteboard.com to sign up. Once you sign up, request to join the CrossFit of Fremont gym and you will be all set up.