12th State Training Notes
Jan 15th – Feb 18th (Pre Open) 5-Weeks – THIS POST
Feb 19th – March 25th (Intra-Open) 5-Weeks – NEXT POST
Need a little more insight??…Check out the article below:
“The Open: Participate and Celebrate” – CrossFit.com article
Before we break down these up coming cycles, lets dive into what “The Open” is and also get you registered if you want to participate this year! In years past we have had some of the largest participant totals of CrossFit gyms in the North Carolina area, lets keep that going this year!
What is “The Open” and what is “The CrossFit Games Season”?
This is all via the CrossFit Games Website: Live Link HERE
STAGE 1: THE OPEN
FIVE WEEKS – FEB. 22-MARCH 26
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
Registration for the Open begins Thursday, Jan. 11, 2018.
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.
The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.
At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.
STAGE 2: THE ONLINE QUALIFIER (AGE GROUP)
THURSDAY-MONDAY – APRIL 19-23
The top 200 masters and teenagers from each division will be invited to compete in the four-day, online competition.
The qualifier will decide the 20 fittest masters and teenagers from every division who will receive a ticket to the Games.
STAGE 2: THE REGIONALS (INDIVIDUALS & TEAMS)
THREE WEEKENDS: MAY 18-JUNE 3
There have been some big changes made to the CrossFit Games Regional format in 2018. Get all the details here.
Week 1: May 18-20, 2018
East Regional: Albany, New York, Times Union Center
Europe Regional: Berlin, Germany, Velodrom
South Regional: Salt Lake City, Utah, Salt Palace Convention Center
Week 2: May 25-27, 2018
Central Regional: Nashville, Tennessee, Music City Center
West Regional: Del Mar, California, Del Mar Arena
Latin America Regional: TBD
Week 3: June 1-3, 2018
Atlantic Regional: West Palm Beach, Florida, Palm Beach County Convention Center
Meridian Regional: Madrid, Spain, Caja Mágica
Pacific Regional: TBD
STAGE 3: THE GAMES
AUG. 1-5, 2018
For the second year in a row, the CrossFit Games will be held at the Alliant Energy Center in Madison, Wisconsin.
The Games will start Wednesday, Aug. 1, and conclude Sunday, Aug. 5.
*The events at the Games are held secret until weeks, days and sometimes minutes before the athletes compete. A detailed schedule and app will be released at a later date.
How do we do the Open at 12th State CrossFit?
“Thursday Night Lights” – Every Thursday we will gather at the gym and watch the announcement show @ 8pm, then we will watch our very own 12th State Athletes throw down and complete the Open workout for that week head to head! – Want to participate reach out to Coach Whitney!
“Friday Night Lights” – Every Friday evening we will not hold “normal” classes. We will shut the gym down at 2pm in order to prep the gym and start running heats of the Open workout until we are done! This is a fun laid-back atmosphere so we can compete and complete the workout together as a gym! Heat sizes and times will vary per week. If you are a 12th State Member and you plan on competing in the Open, plan on coming to this and completing your workout during this time. If you already know Friday’s are impossible but you still want to compete, you will have to get your own judge to come in and judge you. Finding a judge outside of Friday or Thursday night will be your responsibility. We will provide judges on Thursday and Friday.
Additional work as it always has been, will be at the mercy of the current class. Class gets priority. You must always ask the Coach on duty where you can lift/row/metcon/etc…
If you do not want to dodge classes or workout outside then hit up the 6 hours of Open Gym 1030am- 330pm (M-Fri) and 7-8pm(M-Th)
Benchmark WODs this cycle:
Open WODs 18.1-18.5
Competition / Sport / Fitness
No specific daily layout will be disbursed as the movements, time domains, and WODs will change from week to week.
- Remind yourself that the Open is not here yet, so everything right now is just training. This is your chance to start dialing in ideal rep ranges for sets of specific movements. When the open rolls around you should know exactly how you split up sets of 50 WBs or 25 T2Bs. This will give you one less thing to think about when 18.1 is released.
- Hopefully you always do this, but if not… start “No repping” yourself. If both feet don’t hit the bar on a T2B.. don’t count it. If you just barely miss the 10’ line on the WB… don’t count it… This will help you get comfortable with handling no reps when they come in the open.
- Enjoy this new layout and set up for the next few weeks! We CrossFit in order to vary our training up and the Open allows you to do that once per year in a competitive format!
Here is your upcoming additional work protocol heading up until the Open begins “Competitors Development” in wodify
Start = were you will start this cycle. I.e. Week 1 Day 1 Back Squats are at 80%. That is where you will start this cycle for the working sets (5×2)
Jumps = How much weight you should add with every successful week. If you make the 80% in week 1 from the example above you should climb the prescribed amount…. Do NOT get greedy week to week… the jumps will catch up over the cycle… promise!
Drops = How much weight you should be dropping after your main set, I.e. the “Timed Back Squats” will be done with one main “heavy set” at 65% (1×5), then you will drop (30 fellas / 20 ladies) for the next (2×5)
Back Squat: Start = 80% // Jumps (+20/10) per week
High Hang Snatch: Start = 75% // Jumps (+10/5) per week
Power Clean: Start = 70% // Jumps (+10/5) per week
Jerk: Start = 80% // Jumps (+10/5) per week
Deadlift: Start = 80%) // Jumps (+10/5) per week
Power Snatch: Start = 80% // Drops (-30/20) // Jumps (+10/5) per week
Timed Back Squats: All Sets will be 5 reps and these reps will need to be completed in UNDER 7 secs: Start = 80% // Drops (-30/20) // Jumps (+20/10) per week
Clean: Start = 90% of Clean // Jumps = (+10/5) Per week
Front Squat: Start = 60% // Jumps = (+25/15) per week
Snatch: Start = 90% of Snatch // Jumps = (+5) Per week
Back Squat: Start = 90% // Drops = (-45/35) // Jumps = (+10/5) Per week
Push Press + Push Jerk: Start = 65% of C&J / Jumps = (+10/5) Per week