Feb 27 2013
A couple quick things:
Free Class Saturday at 11AM
Beginner’s Classes start Monday March 4th – 7A or 6:30P
Judges Course – The online judges course is NOT mandatory to judge during The Open. However, it is a great thing to complete and will help clarify movement standards whether or not you are competing. The cost is $10 and MTM will reimburse you when you pass (just Facebook me a pic of the certificate).
If you are thinking of Judging at Regionals you MUST pass the Judges Course -AND- hold a CrossFit L1 Certificate. I’ve done it twice and it’s exhausting but highly rewarding.
WODs during The Open – I want to clarify how MTM’s programming will change a bit during The Open: We’ve been spending a lot of time on the barbell, moving weight, in longer WODs – often in intervals – really taxing our athletes. This has been on purpose and was planned months ago.
You can really see the affect on class attendance through out the week: Monday is packed and by Friday, the fun partner WOD, attendance is roughly 75% of what it was on Monday because the week was exhausting.
As The Open starts we’ll be shifting away from that rigorous training schedule to a program with more bodyweight, simple, fun WODs. They’ll still be gassing, we’ll still go long and short, light and heavy, it’ll just change up a bit.
For starters we’ll start to use lifts and movements that we haven’t seen regularly. You will still get a great workout and you’ll be ready for the summer season! (speaking of which, how’s your diet been?)
Rest cycle for those competing
Jerry and I were discussing this and I think a good one looks like this:
M – WOD pushing hard
T – Rest
W – WOD hard
R – Come in and either WOD or Practice depending on The Open WOD announced
F – Come in and mobilize, light rowing, technique practice, etc.
S – Open WOD
S – Rest
1RM Power Clean
Row 5 Min for Max Distance
Open Gym – 7A, 4:30P, 6:30P
3RM Axle Deadlift – Straight Grip
Make Up, Mobilize, Practice