[vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11165"][/vc_column][/vc_row][vc_row][vc_column][text_output]Hey everyone who is doing the CrossFit Open! We have set the validation schedule, along with some other information you may want to know about getting your scores validated. Here it is below. ***Validation Schedule*** Thursday  Wod is released at 8:oopm each week, there will be no validation times available on Thursday night Friday  8:00am - 9:00am 10:00am - 11:00am Saturday "GAME DAY" - We will have a photographer out on Saturday's to take badass pictures of everyone, every Saturday for the next 5 weeks, the wod of the day will be the CrossFit Open Wod for that week. 9:00am - 10:00am 11:00am - 12:00pm 12:00pm - 1:00pm (open only to people who have signed up for the open) Sunday No Validation times available Monday 12:00pm - 1:00pm 3:00pm - 4:00pm For times that aren't listed below:  So, each and every year we put our validation schedule for when our coaches are most definitely available for validating wods for free. Each and every year we have a few people that would prefer to get validated either alone, or on a separate time. If you would like to pay a coach to come in on an off time between Thursday night and Monday night, you are more than welcome, a validation fee is $10 on an off time to get validated.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11169"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]If you are competing in the open and want the best results out of your workout, I suggest pulling back a bit of your volume through the week. Meaning, dialing the intensity down throughout the week to “peak” on the particular day you intend on competing. Below is one example on how to prepare your week depending on the level you train at, this would be for our general population of members. You can spin this a lot of different ways depending on your lifestyle and training level. Competing on a Saturday Monday: Active Rest day Tuesday: Wod@ 80% effort Wednesday: Wod@ 60% effort Thursday: Wod@ 50% effort Friday: Active rest day: Skill work, foam rolling, mobility work, planning your workout strategy, making sure you have all the necessary items for the workout i.e. not trying to put together a tape wrap 5 minutes before the workout starts. Perhaps hitting a few rounds of the workout and timing them to find your pacing for the next day, come up with a plan A and B for your wod. Check your gear, test your gear on the wod. Strategy Strategy Strategy, warm up as if you are about to perform the workout, then stop. Saturday: Competition Day 100% Effort Sunday: Wod @ 50 – 60% effort, Active recovery work, foam rolling, mobility work. Our Programming Our Programming will reflect that we are going through some competitive weeks to a point, it is up to you to monitor your recovery and volume, we are also programming for people who are training through the open and not peaking for it, but being weary of programming in too much volume lifting that may interfere with your ability to perform on the weekend.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11173"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Here at CFSB we pride ourselves in the higher standards we hold ourselves to. Keep it that way. There is a lot of ugly stuff out there, don’t worry about what everyone else is doing, worry about what YOU are doing, both in judging and performing the movement. Judges: Don’t do favors by counting repetitions that are not legitimate repetitions. If we catch this we will pull away your ability to be a judge. As a Competitor: If you don’t want to get no repped, don’t leave anything to chance. We will be EXTREMELY THOROUGH IN OUR EXPLANATION OF THE STANDARDS. Just as long as you keep to the standards, we will not have a problem. If you would like to take the judges course (it costs $10 and is not mandatory) but it would help SAFETY Okay…going back to our prior comments about judging. If there is a gray area within the standards, I will allow it to be used. Technique or skill, as long as it has not been disallowed online by the judging standards. I will not allow anything that will put anyone at CFSB in jeopardy. meaning, in they open they allow some pretty sketchy standards of movements, press outs on snatches, press outs on jerks and what not.  We encourage that it doesn’t happen, but according to CF open movement standards it is allowed, that is fine. If we see anything causing you harm, we will stop you immediately. But please, keep your paper towels at home[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11176"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Again, not sure what they are going to throw at us for this year's open. But, you can look at all of the wods since 2011 online to see, its generally the same stuff...but they threaten on the judges course with a lot of different movements and now that they have introduced an open ended workout. Who knows what they will throw in this year. These include the moments that have been performed, along with things threatened in the Judges course. Could be, but not limited to... Double Unders Box Jumps Muscle Ups Bar Muscle Ups Burpees Push Ups Toes to Bar Ring Dips Chest to Bar Pull Ups Knees to Elbows Pistols Air Squat Box Jump Overs Burpee Muscle Ups Rowing Shuttle Sprints Barbell Deadlift Sumo Deadlift High Pull **KB and Bar Shoulder to Overhead Press Push Press Push Jerk Overhead Squat Front Squat Thruster Snatch *** Full, Hang Full, Hang Power, Power, Complex Clean ***Full, Hang Full, Hang Power, Power, Complex Back Squat Wall Ball Kettlebell Snatch Kettlebell Swing[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11179"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]For more information on What the CrossFit Open is Is it for everyone? What division will you fall in? How do you register? and wanting Skill practice Click here to check out a recent post I did on all of the above topics![/text_output][/vc_column][/vc_row]

Hey everyone! Just an update, we are getting some of our validation times ready for the Open workouts, we will be releasing them soon. Post any questions to comments here and we will make sure we get them answered. Make sure if you haven't signed up, that you sign up now by clicking here  Priority for judges, equipment, and heats will go to the people that sign up for the open on our team thus far here. Still on the fence about signing up? not sure if its for you? click here to read more :)