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March 7, 2016

6
Mar

March 7, 2016

The Open – Update

16.2 is just about done at CFVB. We have a few people performing the workout Monday. Don’t forget to submit your scores. If you are reading this and haven’t, please go and do it now.

Here are a few notes moving forward through the rest of the Open… Realize that each week, we have at least 80 people to judge (79 of our athletes plus any drop-ins). So, compliance and understanding of the following points will be appreciated:

  • If you know you cannot make the established event time on a particular week of 5 PM on Friday or 6, 7, 8 and 9 AM on Saturday, please send me an email PRIOR to Friday so that I can schedule you. I understand people travel for work and sometimes have pre-existing¬†commitments. If that’s the case, plan ahead and let us know. Being hungover, deciding you want to wait until Monday, etc. are not good excuses.¬†After the Open event is complete on Saturday, we want to get back to business as usual, meaning our coaches are in the class to coach. This is fair not only to those who made it to the Open workouts as well as those who aren’t competing and want to train!

SO…if you are one of the 13 people who didn’t get to do 16.2 yet, you have two options on Monday – 5 AM and 7 AM. If you haven’t done so, please email me with the time to expect you and we will make sure you get through the workout with a judge.

  • After 16.2, we had probably 60% of the men request a redo of the workout. Unless you have an equipment malfunction, are contributing to the overall score of the team (top 3 men/top 3 women each week) or you have the chance to qualify for the next level of competition (Regionals or the Masters Qualifier), we cannot accommodate redos. To be fair, we have had to make this general rule. So, hit the workout the hardest you can, learn from it and get ready for the following week.
  • Lastly, please comply with the “flow” rules of the Open…write your name on your desired heat time, be ready when your heat is called, be content with the judge you get, etc. Treat this like you would any other competition.

Thanks for reading and understanding these rules and let’s kick some butt over the next three week!

stefanie thruster
Stefanie

HAPPY BIRTHDAY LAUREN!

Workout of the Day
:00
Barbell warm-up/drills

:15
Every 2 minutes for 12 minutes/6 sets: 3-position power snatch
– power position, above knee, floor
– 65-75%

:30
Every :30 for 6 minutes: 3 handstand push-ups

:40
Front Squat 5×5
65-75%

:50
Midline: 3 sets of –
15 Abmat sit-ups
:40 plank

Post your scores to the Whiteboard.

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