Today’s the day! At 12pm we’ll find out what CGO 22.1 will be via CrossFit’s social media channels and this:
Team Captains drafted their athletes last night. Anyone signing up from now on will be auto-drafted onto teams.
A quick overview:
– The CGO workout will be announced each Thursday at 12pm
– Said workout will be Friday’s workout in classes. A nice way to practice skills and either do the workout at a lower intensity (or we can provide a different option to continue training)
– Saturday morning at 8am we will run a Prep Class to run specific warmups for the event and discuss best strategies for skills and workout execution.
– At 9am we will cover the official standards of the workout and get the first heat of athletes ready.
– We’ll throwdown until the 12pm Skills class. Points aren’t given just to those who workout! Spirit, judging, and more can give your team the advantage!
– Makeups can be done on your own if you record your workout or have a certified judge available. Scores are due by Monday 5pm.
– Continue training consistently until the next announcement!
MOBILITY for Thursday 2/24/2022
READ: Five Quick Tips From Five Coaches Before The Open Starts – Morning Chalk Up
Here’s something you might not have heard:
– Register for the 2022 CrossFit Games Open– it costs $20
– Complete the 2022 Online Judges Course– it costs $10. You’ll become a better athlete because of this, and you’ll be a recognized Judge!
– Input an official score for all three weeks of The Open
If all three of these requirements are met then you’ll receive $20 off of your April 2022 membership!
View this post on Instagram
What’s CGO 22.1 going to be? Any guesses?
WORKOUT for Wednesday 2/23/2022
5k row for time then
every :90 for 5 rounds do 3 Squat Cleans @30/50/70kg
every :90 for 5 rounds do 2 Squat Cleans @35/55/80kg
every :90 for 5 rounds do 1 Squat Clean @40/60/90kg
Post results to whiteboard!
WATCH:
[Catch up all everything 2022 Intramural Open here]
As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.
It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:
5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.
then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps
then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling
then practice your specific skills for that week’s workout.
When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.
It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!
Our current CGO 2022 roster:
There’s still time to join! Read here for more info.
CONDITIONING for Tuesday 2/22/2022
WORKOUT for Monday 2/21/2022
CGO 20.5
for time:
40 muscle-ups
80 calorie row
120 wall ball, 10/14/20lbs
20:00 time cap. Partition the workout however you’d like. Please note the different workout variations and choose the one most appropriate for yourself. Compare to 1/3/2022 and 11/8/2019. Post score to whiteboard!
READ: CrossFit 20.5 Ultimate Strategy for Rx, Masters, and Scaled – WODprep
READ: CGO 20.5 Workout Description and Strategies – Morning Chalk Up
CHECK: The CrossFit Games Open 20.5 Scoresheet – CrossFit Games
[Catch up on the 2022 Intramural Open here]
Beginning this coming Saturday we’ll have a temporary schedule change to our Saturday calendars for the duration of the 2022 Open.
Since we turn the CrossFit Games Open into the FOUNDATION GYM Intramural Open our goal will be to bring our community together to throw down and celebrate fitness while testing ourselves and having fun.
- Since the Open Workout is released on Thursday afternoon we will be programming said workout for Friday’s classes. Use this as a chance to practice the warmup and skills- we can adjust and give you a different work option to continue your training.
- As per usual class RSVPs will be available 48 hours in advance
- The amount of Saturday sessions and slots per session will depend on the logistical demand of that week’s Open Workout.
- Athletes must still RSVP for a Saturday session. This session is essentially your heat time to perform the workout (though you may arrive anytime before then). It will be helpful to attend the 8am Prep Class.
- There will be no 7am CompEx.
- There will be an 8:30am Prep Class where we’ll warmup, cover the standards, practice the skills, and discuss strategies. This class still requires an RSVP but we will not charge your membership.
- At 9am we will do our one and only explanation and strategy for the workout. You do not need to attend during this time, but it will help you understand what is going on. A number of those who attend the Prep Class will be selected for the “Featured Heat” to set the example for the rest of the day.
- *JUST IN FOR FITNESS?* No worries, we’ll get you slotted in but these sessions will not be run as your regular classes.
- We’ll wrap up by 12pm for SKILLS.
“What if I can’t make it on [Saturday]?!”
If you cannot make the Saturday classes you can perform your workout during classes on Friday. If you cannot do your workout on Fridays or Saturdays our schedule will be littered with ‘Open Workout Makeup’ options on the PushPress calendar. You’ll need to record yourself or provide your own judge for the workout to count for points.
++++
For more info on the 2022 FOUNDATION GYM Intramural Open:
– The 2022 Intramural Open – Foundation Gym
– Earning Points in the 2022 Intramural Open – Foundation Gym
– Preparing For the CrossFit Open – CrossFit Games YouTube
– The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up
