The seminar will be focused on preparation for and execution of the 2015 CrossFit Open. The intent of the seminar will be to give you all the information, instruction, tips and advice to make your 2015 Open Season the best and most successful possible. We have learned so much since the inception of the CrossFit Regionals (in 2009) and the CrossFit Open (in 2011) and we want to share all of the knowledge, experience, success and failure that we have experienced in an easy to understand, easy to implement way.
Over the past six years, I have competed in four Opens (’11, ’12, ’13, ’14), five Regionals (’09, ’10, ’11, ’12, ’13), one CrossFit Games (’12) and coached an affiliate team to the CrossFit Games (’14). Read more here.
Topics covered will include:
- The Open format, rules and advancement.
- Night-before preparation, visualization and nutrition.
- Morning-of preparation and nutrition.
- How to warm-up for various kinds of workouts.
- How to execute various kinds of workouts.
- How to cool-down and recover from various kinds of workouts.
- The difference between working out in class and working out in an “Open” environment.
- Working out in heats.
- How to judge.
- Movement efficiency.
Who is it for?
Anyone and everyone who will be participating in the 2015 CrossFit Open. You do not have to be a current member of CrossFit Jääkarhu to participate!
When: Saturday, January 24th, 2015 from 8:00 AM – 10:00 AM
Where: CrossFit Jääkarhu
113 Industrial Blvd, Unit D
Austin, TX 78745
Cost: $60 per person.
We look forward to seeing you at the gym – come and learn with us!
Week 25 Training: 15.01.19
A. Complex # 102: 5×1 @ Light/Medium Weight
Snatch Deadlift, 2 Hang Snatch Hi-Pull, Hang Snatch, Overhead Squat
B. Run 1 Mile @ 20/14# Weight Vest
Immediately begin part C:
C. 1 Set: ME UB Wall-Balls @ 30/20#
Rest 6 Minutes, then begin part D:
D. Run 1 Mile
Immediately begin part E:
E. 1 Set: ME UB Wall Balls @ 20/14#
F. 3 Rounds, NFT:
30 Seconds N&T HS Hold, R30S
30 Seconds Hip Extensions, R30S
30 Seconds Hollow Rocks, R30S
30 Seconds ME TTB, R30S