2015 CrossFit Open

16 Apr 2015 – Looking back on the Open...

Kunal smashes through 15.5!

The 2015 CrossFit Open: Five weeks. Five workouts. Five golden opportunities to show yourself what you're capable of, how hard you can push yourself, and how much you've improved since you first started CrossFit.

While the rest of the CrossFit world prepares themselves for Regionals, the next stage of the CrossFit Games, we wanted to look back on CrossFit 1864's first Open experience through the eyes of two of our members, Whizz (aka Graeme) and Kunal. Read on as they recount their experience for each workout and what they learned...

Steve (aka Mitts, aka Mr Awesome) puts some serious weight overhead on 15.1a

CrossFit Open 15.1
A triplet of toes to bar, deadlifts and snatches or GTOH, followed immediately by your heaviest clean and jerk.

Whizz says: "I started CrossFit just before the 2014 CrossFit Open, so I was able to see first hand how hard people were willing to push themselves - Truly motivational! Give me a little more time and maybe I’ll be able to do that, I thought to myself... A year on and it is I who has become that person, pushing their limits and doing what I never thought I could. For Open 15.1, I learned safety first. When attempting heavy lifts, make sure your shirt is either on or off, not stuck over your face mid-rep!"

Kunal says: "For me this was the feel-good workout. I hit a decent number of reps and got a PB on my clean & jerk after a month's break from the gym (Getting married!). This workout made me believe that I was ready to nail the open. How naïve we are sometimes!!!!"

CrossFit Open 15.2
A ladder of overhead squats and chest to bar or chin over the bar pull-ups.

Whizz says: "Pain multiplier = ×5 if you ripped your hands during 15.1 - look after those mitts my friends!"

Kunal says: "This was the humbling one and made me realise the importance of doing the movements perfectly and practising my weaknesses. I came to the box thinking I will do ring rows, unable to do even a single pull up. Unfortunately, rings rows weren't an option, but this has pushed me towards my next goal... to get my first pull-up done!"

Alex works his way through the muscle ups of 15.3.

CrossFit Open 15.3
Muscle ups, wall balls and double unders or wall balls and single skips

Kunal says: "This was the best workout for me and I actually really enjoyed it. It gave me a good gauge of how much my fitness has improved over the past couple of months."

Whizz says: "There were a lot of complaints in the CrossFit world due to the skill level required in the Rx version of this one, but seeing as so many people took on the challenge and succeeded in getting their first muscle ups (including Whizz!) or string of double unders I think they should really be thankful! You never know what you can do until you try." 

Yang making light work of the push press in 15.4.

CrossFit Open 15.4
Handstand push ups or push press and cleans, again with increasing reps.

Whizz says: "This was an interesting one, where your arms just decided to stop working!"

Kunal says: "This taught me the pain of the "No-Rep". 25 no reps on a push press. I will never forget the guilt-stricken look on Emma's face every time she had to no rep me. Although frustrating, I learned the importance of making every rep count, staying calm and never giving up."

Chambers maintains her trademark mid-WOD zen face during the first heat of 15.5.

CrossFit Open 15.5
27-21-15-9 Row for calories and thrusters

Kunal says: "It killed me! Took me a while to walk back to the DLR station..."

And Whizz agrees: "No one should've planned to walk anywhere straight after this...it hurt!"

Sanju relaxes post-15.5. He couldn't move from that spot for aaaaaages!

What do you think overall?

Whizz says: "It's a sweaty, painful, 5 week long challenge that sounds a bit stupid to those outside the box. But it's what we do week in, week out, so you get through it, and help those around you get through it as well. I'd bet everyone has come out the other side having learned, improved, or enjoyed it more than they first thought they might. It's a great opportunity to lay down some benchmarks to retest at a later date whilst seeing how you stack up against those around you (and around the world). And it's pretty good fun!"

Kunal says: "It's been one of the most rewarding and fun experiences of my CrossFit journey to date. Each workout was something special and there is something in every workout which I would proudly take away. But will I do it ever again??..... Of course. (PS: When is the next one Maria??)"

A rare occasion when Whizz was caught during a WOD with his shirt ON. (NB fifteen seconds later, the shirt came off.)

What were your experiences of the Open? Let us know in comments! 


WORKOUT OF THE DAY

A) Gymnastics Skill Development: Muscle ups

B) "Nasty Girls"

Skills Focus
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (60/40 kg)

Fitness Focus
3 rounds for time of:
50 Air Squats
14 Push ups
10 Hang Power Cleans (pick load)

A legendary CrossFit benchmark, check out this video of the Original Nasty Girls... Old School.

Nicole Carroll, Eva T, and Annie Sakamoto. "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs)

31 Mar 2015 – WOD

CF1864's Morning Crew Presents: The 5 Stages of 'That Post-15.5 Feeling'...

CF1864's Morning Crew Presents: The 5 Stages of 'That Post-15.5 Feeling'...

WORKOUT OF THE DAY

A) Beginner
A1) Deadlift: 3-5 x 5
*Add load as technique allows
A2) Vertical Push (up)

A) Intermediate & Advanced
A1) Deadlift: 3-5 reps starting at 70-80%, totalling 18-25 reps
*If mobility and technique allow, perform as deficit deadlifts
A2) Vertical Push (up)

B) For time:
21-15-9
Toes to bar
Burpee box jumps

30 Mar 2015 – CrossFit Games Open 15.5

This is the face Coach Maria makes when she's dying on the rower... Look out for this same expression tomorrow!

15.1 was midline and grip strength, 15.1a saw how heavy you could go, 15.2 was all about those pull ups, 15.3 tested your engine with wall balls and double unders, 15.4 flipped you upside down, and now, at long last, it's time to take on 15.5. And what is 15.5 all about?? That Grit. Not just your physical capacity, but your mental strength – your ability to push yourself harder. How long can you hang on to that bar? And when you absolutely have to put it down, how quickly can you pick it right back up? 

We know you've got it, now let's go smash it CF1864!

"CrossFit Games Open 15.5"

Skills Focus (Rx)

27-21-15-9 reps for time of:
Row (calories)
Thrusters (43/29 kg)

Fitness Focus (Scaled)

27-21-15-9 reps for time of:
Row (calories)
Thrusters (30/20 kg)

29 Mar 2015 – Open 15.5 Prep: Active Recovery and Mobility

Hard to believe that the final Open workout is upon us!

We had some very highly skilled WODs over the past four weeks (muscle ups, snatch and heavy clean & jerk, to name a few), now 15.5 brings us a whole different challenge: The Mental Battle. This is going to be tough, but you gotta grit your teeth and get through it! 

To make sure you are mentally and physically rested and prepared, we are dedicating this Sunday's session to Active Recovery (light rowing, running, prowler pushing, etc) and Mobility. This is a great chance to flush out any of that nasty ache built up in your legs and arms over the week and dedicate time to a number of drills to help improve your squat, front rack position, and overhead position. 

23 Mar 2015 – CrossFit Games Open 15.4

"CrossFit Games Open 15.4"

Skills Focus (Rx)

Complete as many reps as possible in 8 mins of:
3 handstand push-ups
3 cleans (84/56 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

* Tie break: Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

Fitness Focus (Scaled)
Complete as many rounds as possible in 8 mins of:
10 push press (43/29 kg)
10 clean (52/34 kg)

* There is no tie break for the scaled division.

22 Mar 2015 - Open 15.4 Skills Session

The CrossFit Open 15.4 is here and for the first time in the history of the Open we have been dealt Handstand Push Ups! 

Today we will be focusing skill practice of both cleans and HSPU ready for smashing 15.4 on Monday!

WORKOUT OF THE DAY

A) Movement standards and judging the dreaded HSPU.

B) Barbell & Gymnastic progressions: Cleans & HSPU/Push press

C) For those doing the 'Rx'd' workout. Alternating EMOM x 14:

Odd minutes: 2-5 Handstand Push-ups, clean reps.

By 'clean', we mean reps where you do not need to struggle through a press out. Make em' nice and crisp....and let's get those heels over the line!

Even minutes: 3 Cleans (drop and go).

Aim to perform singles with a quick re-set between reps

For those doing the 'Scaled' workout. Alternating EMOM x 14:

Odd minutes: 5 Push press 

Focus on pausing overhead, avoiding resting in the rack position. Smooth efficient cycling is the aim.

Even minutes: 3 Cleans

Over the length of the EMOM (whichever one you are doing) build up the load to the weights you will be using in either the Rx or scaled workout. Aim to spend half the EMOM at the workout weight.

16 Mar 2015 – CrossFit Games Open 15.3

WORKOUT OF THE DAY

"CrossFit Games Open 15.3"

Skills Focus (Rx)
Complete as many rounds as possible in 14 mins of:
7 Muscle ups
50 Wall balls (9/6 kg)
100 Double unders

* Tie break: Record the time you finish each round. This will act as your tie-break on the leaderboard.

Fitness Focus (Scaled)
Complete as many rounds as possible in 14 mins of:
50 Wall balls (9/6 kg)
200 Jump rope (Singles)

* There is no tie break for the scaled division.

15 Mar 2015 – Open 15.3 Skills Prep

WORKOUT OF THE DAY

A) Muscle up progressions

B) Singles and Double under skills and progressions

C) Alternating EMOM x 10:
Odd minute: Muscle up progression x 5 (Rx division) / Wall ball x 5 (Scaled division)
Even minute: 30 seconds max double unders (Rx division) / 30 seconds max singles (scaled division)

02 Mar 2015 – CrossFit Games Open 15.1

CROSSFIT GAMES OPEN 15.1

Skills Focus (Rx'd Division)

Complete as many rounds as possible in 9 mins of:

15 Toes-to-bars
10 Deadlifts (52/35 kg)
5 Snatches (52/35 kg)

Once the 9 minutes have finished, go immediately into:

In 6 minutes, establish a 1 RM Clean & Jerk

Fitness Focus (Scaled Division)

Complete as many rounds as possible in 9 mins of: 
15 Hanging Knee Raises
10 Deadlifts (40/25 kg)
5 Snatches* (40/25 kg)
* Snatches can be any form of ground-to-overhead

Once the 9 minutes have finished, go immediately into:

In 6 minutes, establish a 1 RM Clean & Jerk


HOW IT WILL WORK

As per usual, we will start the class with a movement-specific warm up and skills session. The workout will be run in two heats and every athlete signed up for the Open will have a judge. The athletes in Heat 1 will judge the athletes in Heat 2 and the athletes in Heat 2 will judge the athletes in Heat 1.

All of our members are welcome to join Monday's class, regardless of if you are signed up for the Open or not, but athletes registered for the Open will have priority over kit and proximity to the rig. 

We will have a computer available for you to log your scores online for the workout (on the CrossFit games website). This will need to be done no later than 9.30 pm!

We encourage everyone to either come early or stay late to cheer on your fellow members working in the class before or after yours!

01 Mar 2015 – Open 15.1 Skills Prep

A) Open 15.1 Warm-up

B) Skills Development: Snatch and Toes to Bar

C) Skills Alternating EMOM

C1) Alternating EMOM x 6
Odd minute: 5 snatch with an empty barbell
Even minute: 5-8 Toes to bar progressions

C2) Alternating EMOM x 6
Odd minute: 5 Deadlift + 5 snatch at 75% of Open 15.1 weight
Even minute: 5-8 toes to bar (knee raises)

D) Pacing Practice

3 rounds (90 reps) = 3:00 per round
4 rounds (120 reps) = approx. 2:25 per round
5 rounds (150 reps) = approx. 2:00 per round
6 rounds (180 reps) = 1:30 per round
7 rounds (210 reps) = approx. 1:15 per round

Set a goal and practice 2 - 3 rounds moving at the suggested pace with the weight and movements you will be using for the workout. 



26 Feb 2015 – CrossFit Open 15.1 Announced Thursday Night!

The moment we've all been waiting for has arrived!

CrossFit Open WOD 15.1 will be announced Thursday night at 5 pm PT (loooooong after we've all gone to sleep!)

As mentioned, we will be doing the Open WOD in all of Monday's classes. Keep an eye out for our blog this weekend explaining more on how we will run the first Open workout. 

Still don't know what the CrossFit Open is?! Read this blog.

Not sure how the CrossFit Open is going down at CrossFit 1864? Read this blog.

Haven't signed up yet? You've still got time! Get registered here and be sure to select CrossFit 1864 as your affiliate. 

We have an incredible 15 athletes already signed up, and we would love to see 15 more on our team roster, so get involved guys! 

WORKOUT OF THE DAY

A) Skill: Barbell Cycling

B) "Watch the Clock"

Begin with:
21 Power cleans (40/30 kg)
21 Toes to bar

When the clock hits 3 minutes, begin:
21 Push press (40/30 kg)
21 Box jumps (24/20")

When the clock hits 6 minutes, begin:
15 Power cleans (40/30 kg)
15 Toes to bar

When the clock hits 8 minutes, begin:
15 Push press (40/30 kg)
15 Box jumps (24/20")

When the clock hits 10 minutes, begin:
9 Power cleans (40/30 kg)
9 Toes to bar

When the clock hits 11 minutes, begin:
9 Push press (40/30 kg)
9 Box jumps (24/20")

*Once you finish the reps, you rest for the remainder of the 3 minute interval.
** Your score will be the total number of reps complete. In other words, if you finish all of the reps in each interval, your total score will be 180 reps.