Call Us: (772) 584-3745

February 27, 2016

26
Feb

February 27, 2016

16.1 – PLEASE READ

We have 77 people registered for the Open – our most ever! We are pumped about this! Because 16.1 is so long and takes up a lot of real estate in the gym, we have an alternate (yet similar) workout programmed for those who aren’t registered for the Open. So, regardless, come in and get a workout in!

A handful of people did 16.1 Friday and it’s definitely a test of capacity, so don’t go out too hard. Break up your pull-ups before failure and move steadily for 20 minutes. Make sure to get on a bike for 10-15 minutes afterwards and mobilize so that you will recover better. Expect to be sore from all the lunges.

As a reminder of the flow:

  • When you arrive, put your name on the board under your desired workout time. Designate your division (see below).
  • We will assign heats and judges.
  • I anticipate that we will be continually running heats of 7 or 8, so be ready to go when you are called.
  • Review the movements standards in the video below and also ask questions at the briefing before the event.
  • Be respectful to your judge.
  • If you are judging, fill out the scorecard legibly and completely and make sure your athlete signs it to verify their score before giving them the bottom portion.

Because 16.1 takes so much time and real estate, please consider the following:

  • When you arrive, enter through the Vero Barbell area to warm up, as the entire gym floor will be utilized for the workout.
  • Be aware of what’s going on and stay out of the way of those who are doing the event.
  • Follow or place your barbell down do it doesn’t bounce into someone else’s lane.
  • Each year, the 9 AM class is packed, so if you can come earlier, please do.
  • If you are competing in scaled, grab a ruler and figure out where to do your pull-ups with the bar is at least 6″ above your head. Do this BEFORE your heat is called. Use a box or a mat to elevate yourself if necessary. Having this figured out before you go will save us a lot of time.

Relax and have fun! And don’t forget to submit your scores online!

HAPPY BIRTHDAY ALDEN BING & MICHELE MAHOLTZ!

Workout of the Day
Open 16.1
Rx, Masters 40-54, Teens 16-17
25 Ft Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25 Ft Overhead Walking Lunge 95/65
8 Chest to Bar Pullups

Masters 55+ and Teens 14-15
25 Ft Overhead Walking Lunge 65/45
8 Bar Facing Burpees
25 Ft Overhead Walking Lunge 65/45
8 Chin over Bar Pullups

Scaled and Scaled Teens
25 Ft Bar walking lunges in rack position (Empty Bar)
8 Bar Facing Burpees
25 Ft Bar Walking Lunges in Rack Position (Empty Bar)
8 Jumping Chin Over Bar Pull-ups

Scaled Masters 55+
25 Ft Unweighted lunge
8 Bar Facing Burpees
25 Ft Unweighted lunge
8 Jumping Chin Over Bar Pull-ups

NON-REGISTERED
AMRAP in 20 minutes of: 
25-foot overhead walking lunge 10 plate/25 plate
8 burpees to a plate
25-foot overhead walking lunge 10 plate/25 plate
200 m run

Post your scores to the Whiteboard.

 

Leave a Reply