The final week of the 2019 CrossFit Games Open is upon us. We’ve seen an incredible effort among all our athletes, and several firsts including pull-ups, muscle ups, and clean PRs… oh my!
The “5 weeks, 5 workouts” challenge
Every week for the past five weeks, your hard work and gym spirit have been adding points towards our fancy CGO thermometer.
So far, these points have unlocked fun gym goodies including:
- new logo apparel
- food and drink discounts
- Chipotle catering (and a keg!) for our wrap-up party this Saturday!
There’s more to be unlocked come Saturday, so keep showing your FCF Pride (hint hint!) and kick butt on 19.5!
What’s in store for this week’s Throwdown?
Let’s finish CGO19 with a bang!
This week’s theme is PRIDE, so wear the rainbow and bust out your favorite past FCF Pride gear!
We‘ll have an awesome 19.5 wrap-up party on Saturday immediately following 19.5 to celebrate everyone’s hard work over the past five weeks. We’ll enjoy food, drinks, gym selfies with the new gym mural, awards and prizes, new unlocks, and more! Stick around after your workout to cheer, judge, and celebrate!
But before the party starts, we’re gonna heat things up:
8am: doors open for the Prep Class, these athletes get first dibs on heat selection
9am: WOD Overview, Q&A, Heat board signups
9:30: first heat! 🔥
The past five weeks have been an incredible showing from everyone—perseverance during the workouts, camaraderie and support as others work, and dedication to your own fitness. We’re excited to conclude the Open by celebrating together.
See you Saturday!—
WE UNLOCKED CATERING!
This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the gym:
You also may have noticed some new faces in the office. We’ll be introducing them individually this week!
PROGRAMMING
Monday 3/18
9-7-5 reps for time:
thruster, 52/38kg
chest-to-bar
then every minute on the minute for 15:00: 2 cleans
Tuesday 3/19
“GRIP TEASE”
5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs
Wednesday 3/20
AMRAP in 20:00
800m run
30 kettlebell swings
50 situps
OR
AMRAP in 20:00
400m run
15 kettlebell swings
25 weighted situp, 15/10kg
Thursday 3/21
every 2:00 on the minute for 40:00
a. 30
c. 10 double
d. rest
Friday 3/22
CGO 19.5. Any guesses? I’m thinking dumbbell thrusters and strict pullups, followed by a second part- maybe a max lift?
Saturday 3/23
CGO 19.5 and the 2019 Foundation CrossFit Games Open Wrap-up Party! It starts immediately after the last heat.
Sunday 3/24
FIGHT GONE BAD
3 rounds for max total reps:
1:00 wall ball, 20lbs to 10’/14lbs to 9′
1:00 sumo deadlift high pull, 35/25kg
1:00 box jump, 20″
1:00 push press, 35/25kg
1:00 calorie row
ARTICLES
+ Beat the Blerch 10k/Half Marathon/Marathon 8/3 & 8/4 – BeatTheBlerch
+ Repeat After Me: The Liver is NOT a Filter – Chris Masterjohn
+ 19.4 Open Tour Vellner & Bros in Canada – Buttery Bros
Our goal for the 19.3 weekend was 35,000 points… we achieved 35,010! 😚💨 Phew, close one!
35,000 was a big goal, and triple points helped us get there. Great show of Seattle pride, everyone!
Because of your spirit, we’ve unlocked a special addition to the FCF Wrap-Up party on Saturday 3/23… Chipotle catering!
Click here to RSVP now!
We’ll make sure we get enough guac for all!
What could be better than celebrating five weeks of hard work than with the full Chipotle menu delivered right to us? Perhaps if a keg were involved?? Well guess what, fam… that’s an unlock for 19.4!
(No keg stands, please)
THEME FOR CGO WEEK 4: St. Patty’s Day!
Wear your greenest of greens! Here’s how we’ll make it to 45,000 point goal to unlock the keg!
- Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get signed up on the heat board. First heat starts at 9:30am.
- Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
- Wear the THEME OF THE WEEK (30 points with multiplier): GREEN! Bring on the luck of the Irish. Every piece of apparel you wear that has a hint of green will multiply your Theme score! 1x/2x/3x/4x/etc! How many multipliers can you get??
- Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
- Represent FCF (10 points): Wear any FCF apparel during your Open workout.
- Food + friends (10 points): Bring a snack to share with your fellow athletes!
Here are the Top 10 Leaderboards after the verification period of CGO 19.3
NEWS
We’re officially over the half-way mark of the 2019 CrossFit Games Open! We also had another amazing outing as a team at the Saturday Event:
Our theme was Seattle & Socks so athletes wore sports jerseys, band tee-shirts, and blue/grey/green/black. Tall funky socks were worn all around too:
Two more weeks then we’ll cash out with our POST-OPEN PARTY and we’re done until October!
You can still help us earn more points by participating on Friday and Saturdays (worth more on these days), wearing the appropriate clothing for the weekly theme, taking the Online Judges Course, and judging each other for the duration of the Open! Help us unlock more fun stuff before the party.
PROGRAMMING
Monday 3/11
within 10 minutes
“AMANDA”
9-7-5 for time:
ring muscle-up
(squat) snatch, 61/43kg
rest 5 minutes then
within 10 minutes
21-15-9 for time:
hang clean & jerk
burpee-over-bar
Scaled uses 43/29kg, Rx uses = 61/43kg, and Performance uses 70/50kg.
Tuesday 3/12
AMRAP in 3:00
3 deadlifts, 102/70kg
6 pushups
9 air squats
1:00 rest then repeat for 5 total rounds.
Performance option: 120/80kg, archer pushups, single leg squats
Wednesday 3/13
EMOM for 40 minutes:
a. 45 double
Performance Option
EMOM for 40 minutes:
a. 60 double unders
b. 40 double kettlebell swings
c. 20 burpees
d. rest
Thursday 3/14
CGO 19.4 Announced at 5pm on http://games.crossfit.com/
ICON #1
3 rounds for time:
20 wall ball, 20/14# to 10/9′
20 power cleans, 61/43kg
Friday 3/15
CGO 19.4
Saturday 3/16
CGO #19point4 EVENT
Sunday 3/17
for time:
50 burpee pullups
for time
50 burpee box jump overs, 24/20″
for time:
50 bar-facing burpees
Rest exactly 5:00 between each workout.
ARTICLES
+ Greg Glassman on CrossFit’s New Direction – Box Pro Magazine
+ Does Caffeine Really Cancel Out Creatine – BarBend
+ The Story of the First CrossFit Affiliate – Nicki Violetti
Two weeks down, three to go! During CGO 19.2, we saw new PRs including toes-to-bar firsts, improved 16.2 scores, and cleans at reps and loads heavier than you‘d ever done! Kudos to all of you!
And guess what?! Your amazing spirit and 19.2 participation unlocked another achievement!
25% off Food & Drink through the end of the CrossFit Games Open
Starting today (3/7), a colored Store Sheet will be out that will automatically apply a 25% discount on all food and drink purchases through March 25th! So stay hydrated and nourished while you sweat through the rest of the Open!
NEXT GOAL: 35,000
We’re on such a good roll and having so much fun. Our next target is set at 35,000. Here’s how you can help get there:
- Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get yourself up on the heat board. First heat starts at 9:30am.
- Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
- Wear the THEME OF THE WEEK (30 points): Seattle + Socks! Show your Seattle love (shirts, sports jerseys, etc) and get funky with long socks! If you do both of these, you’ll win a TRIPLE POINTS BONUS (90 POINTS).
- Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
- Represent FCF (10 points): Wear any FCF apparel during your Open workout.
- Food + friends (10 points): Bring a snack to share with your fellow athletes!
See you Saturday in all your Seattle gear! Can’t wait!
NEWS
+ If you didn’t already know Tuesday
+ New apparel is in! Grab yours near the office.
+ Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale.
+ We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.
PROGRAMMING
Monday 3/4
EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar
with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Post heaviest load and time to whiteboard.
Tuesday 3/5
EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups
AMRAP in 12 minutes:
4 tempo T-pushups
8 squat thrusts
12 squats
Post heaviest load and score (total reps) to whiteboard!
Wednesday 3/6
bench press 10×3
3 rounds for time:
50 double unders
50 k2e
50 air squats
Post max load and time to whiteboard.
Thursday 3/7
for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings
Can use double kettlebells or double dumbbells. Post time to whiteboard!
Friday 3/8
CrossFit Games Open 19.3
Saturday 3/9
#19point3 Throwdown.
Sunday 3/10
“SWING SET”
AMRAP in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.
ARTICLES
+ EAT-Lancet’s Plant-Based Planet: 10
+ Want to Leave a Legacy? Be a Mentor – The New York Times
+ 19.1 Workout Analysis – CrossFit Games
