"I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances."
-Martha Washington
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| Above: Being a JUDGE and being a CHEERLEADER are 2 completely different jobs. This is very important when it comes to judging your peers during the 2012 CrossFit Games Open. |
"CrossFit Total" (C.F.T.)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Score is total of all 3 lifts.
The 2012 CrossFit Games Open at CrossFit 808:
With the first Workout of the 2012 CrossFit Games Open dropping later today, I've provided some information about how we will go about validating scores.
- We will hit the Open Workout of the Week on Fridays as the WOD for all classes - If you plan on being validated during a Friday class you must sign-up for a Class time - All registered athletes must post the class time they intend on coming to for Friday's Open Workout (on the gym sign-up sheet, our Facebook page, or the blog).
- Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD. Saturday Night Lights will begin promptly at 4:00pm for the next five weeks. Please note if you will be attending as (1) an athlete (you do not need to be registered to participate) or (2) an enthusiastic supporter of the athletes. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Hopefully we have all of our registered athletes at this event, so we can create an electrifying environment for everyone to flourish through the Open. Once the heats are finished, everyone is welcome to stay, hang out and relax at the box with the entire crew. Bring your own food and drinks!
- When should I take my rest day during the week? My suggestion to our athletes (with Unlimited Monthly Memberships) who are planning to go hard through the Open, would be to WOD on Monday, Tuesday, Wednesday, and Thursday. Rest and recover (mobility, stretching, icing, etc.) on Friday. Then, hit the Open WOD at Saturday Night Lights. If you'd like to pop in on Friday to do mobility and practice movements in the Open WOD of the week with the class that is totally fine and highly recommended. But, please do not distract the class that is going on, and please do not show up between classes (Coach Elyse and Coach Josh have to workout at some point, too).
- Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Prior to Friday, we will have preset pairs of athletes that are registered for the Open. One person will do the Workout, while the other is judging. Then we will switch. During each class, we will have more than 1 coach on staff to help oversee the judges.
- Posting your scores online - After you have been validated during a class on Friday it is your responsibility to post your score online! Most likely, the deadline for doing that will be Sunday, however I do not suggest waiting till the very last minute.
- The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.
FEB 21 ONE WEEK DOWN!
ReplyDeleteB- Mixed Nuts/Beef Jerkey
L-Grass Fed Burger over Greens/Tomato/Cuccumber/Red Pepper
(Went to 'The Counter' next to Whole Foods, they use grass fed local meat, it was awesome!)
D- Homemade meatballs Beef/HotSausage/Bacon/Garlic/Red Pepper/Almond Flour, (Tasted Amazing) Served over Spinich and Crushed Tomatoes
(All from Whole Foods Market)
Today
ReplyDeleteB-Eggs, clementine, coffee w/coconut milk creamer
S-carrots and almond butter
L-progonex shake, spring green salad w/ tomatoes, balsamic, olive oil, S&P
D-chicken roasted with potatoes, onions, and mushrooms. Topped the potatoes w/ some butter.
S- 1oz. 72% dark chocolate
Feb 22- Day 8
ReplyDeletePre WOD- almonds
Post WOD - protein and recovery shake
Brunch - 3 eggs 2 turkey bacon spinach omelette, almonds, almond milk, coconut milks, coffee, grapes
fish oil
Lunch- chicken, spinach
Dinner- pork chop, broccoli, bell pepper, zucchini, fish oil
Feb 22
ReplyDeleteB-chicken sausage with scrambled eggs, purple cabbage, and espresso with coconut milk.
L- Meatloaf with roasted sweet potatoes and carrots.
Snack-almonds and dried blueberries
D- Prime rib with garden salad.
22nd
ReplyDeleteB eggs with wild salmon, capers, onions
L steak with Squash
D chicken broccoli
23rd
B two hard boiled eggs
L sweet potato with fresh salsa
D steak with black and red pepper
Roasted red and yellow peppers (olive oil)
Hi Elyse, just to be clear. If we are not registered for the Open, do we need to let you know if we're going to do a Friday class or can we just show up?
ReplyDeleteNo, just the registered athletes. Thanks!
Delete2/22/12 - Day 8...
ReplyDeleteB - 8oz chicken-apple sausage, carrots, sweet potato (half medium), 11g dark choco (88% Endangered Species).
L - 8oz lau lau (pork), lomi salmon, half papaya.
Snack - 11g dark chocolate (88% Endangered Species).
D - salad (lettuce, tomato, mushroom, carrots, soybean oil & coconut amino dressing), baked pork chops (olive oil, canned coconut milk, sundried tomatoes, mushrooms, chicken broth).
Snack - macadamias, pineapple.