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Seven years of the Open

gentspostwod

The Open kicks off this Friday!

Still not sure what that is?  Here’s a quick recap from back in 2013

We’re up to about 20 athletes signed up to go, great to see.  About the same as last year, but that’s really cool, considering we haven’t twisted anyones arm this year, it’s been under the radar somewhat.  But the truth is, as always, it will be a fun little Saturday morning hit out.  Yes the workouts have increased in difficulty since their 2011 debut, yes there is a lot less chance to qualify for the Regionals/Games, and yes, they can just plain mess with your head if you let them.  But there’s no mistaking the data they produce, and the interesting conclusions we can draw from the events when we complete them each year.

Here are my stats from all the Open competitions since their inception.

2011: 12th (the sport is still fairly new, so not a lot of competition to be fair, the ability to track what others in my peer group where doing online however, was fascinating)

2012: 16th (Now the 3rd year that the Games has been held in Los Angeles, the sport is growing.  Actually pretty stoked to be holding on to top 20.  This was also the year of the ‘heavy’ Regionals, and as more of a bodyweight exponent, I was pretty proud to make it to the finals that year)

2013: 67th (first year to miss qualification, cut off was also 48 this year not 60, so it wasn’t even a near miss, BUT, got to experience Regionals as a team member for the first time, great to share the experience with other, 9th place)

2014: 247 (wow, 4 years doing these blimmin Open workouts….not sure if I like the stress anymore, and these young dudes are killing me……)

2015: 114 (Oooh, but I could go to the Masters Games this year, suddenly my training has a new lease of life!! Interesting what some a goal and some consistent work can accomplish)

Do you know if you can dig this deep?  The Open will help you find out...

2016:  DNF (An old injury caused some issues during the first event, and I decided to pull out and focus on rehab,  it was actually quite refreshing to NOT compete!)

2017: In it for pure fun and the unknown challenge, can’t wait.

And we really hope to see the rest of the community hanging out on Saturday to offer them some support as they tackle each event.  It’s so easy to dig deep when someone is yelling your name.  The workouts will be available to attempt in Saturday classes whether you are signed up or not, and we’ll also have alternative workouts for those who want a regular training day.

But it’s still not too late if you’re keen to enter, so here are a couple of good reasons.

  1. Entering a comp makes you work harder with your nutrition….
  2. After an Open event, life seems easy by comparison…
  3. Instead of being a productive member of the working society, now you can waste your time Leaderboarding instead…. :)
  4. Cool photos of yourself in action on Facebook…
  5. The Open is PR city, you will be achieving things you NEVER thought possible.

The events are released on Fridays 2pm.  Not a whole lot of time to get your head around the movements and formulate a solid game plan before Saturday morning!!  But don’t worry, the coaches will be plotting best practices on Friday nights, so you can give it your best shot come Saturday.

 

Training Feb 20 – Feb 24

MON
A1.
Deadlift
5 x 5, reset, building
A2.
Box Jump drills
5 x 10
A3.
HSPU
5 x 3-5B.
40-25-15
Russian Swings, increase weight each set
200m Run

C.
Waiters Walks
Strict TTB

A1.
Deadlift
6-4-2 tap n go, building
A2.
Box Jump
5 x 10, unbroken
A3.
HSPU
5 x 3-5B.
100 Double Unders
50 Deadlifts 85/55kg
100 Double Unders

C. Accessory
Waiters Carry
Strict TTB

TUE
A1.
Split Squats (rear foot on bumper plate)
5 x 6 e/leg, building
A2.
Strict Pullups
5 x 3-5
A3.
Kipping Swings
5 x 10B.
10 Medball Cleans
10 DB Rows
10 Medball Situps
10 Burpees
AMRAP in 15mins
A1.
Front Squat
3 x 5, heavy
A2.
Ring Muscle Up Complex
[5 x 1 MU + 5 Swings + 1 PU + 5 Swings]B1.
30 Burpees
15 Thrusters 30/20kg
25 Burpees
15 Thrusters 45/30kg
20 Burpees
15 Thrusters 60/40kg
15 Burpees
15 Thrusters 75/50kg
10 Burpees
Max rep Thrusters 90/60kg
AMRAP in 15 min
B2.
CTB Pullups
AMRAP in 3mins
WED
Alt EM x 40 min
1. 5 Hang Power Snatch
2. 10/6 Pushups
3. 15/10cal Row
4.  50m Sled Drag
5. Rest
A1.
Double KB Hang Power Snatch
5 x 6, build as able
A2.
Ring Row
5 x 10B.
E5M x 4 @ 80%, goal is the same time each set

B1
12 Box Jumps 60/50cm
15 Wallballs 9/6kg
18 DB Snatch 22.5/15kg
400m run

B2
400m run
18 DB Snatch
15 Wallballs
12 Box Jumps

B3
18 DB Snatch
12 Box Jumps
400m run
15 Wallballs

B4
15 Wallballs
400m run
18 DB Snatch
12 Box Jumps

THU
A1.
2 x Hang Power Clean + Power Clean
- build to a heavy set
A2.
Suitcase Carry
5 x 50m e/arm, building
A3.
Side Plank
5 x 30s e/sideB.
10 Deadlifts @ 50-60% of A1
10 Hang Power Clean
10 Reverse Lunges
20 Lateral Bar Jumps
50m Deadball Front Carry or Double KB Rack Carry
2 sets for quality
A1.
2 x Hang Power Clean + Power Clean
- build to a heavy setB.
20 Power Clean 42.5/30kg
15 STOH
10 OH Reverse Lunges
50m Deadball Front Carry or Double KB Rack Carry
2 sets for quality
FRI
A.
1: 3 Front Squats, building
2: 10 DB Row (heavy)
3: 30m Double Waiters
EM x 21B.
Tabata Row and Slamballs
- alternate between each exercise
- 20 sec work: 10 sec rest x 8 sets. (4mins total)
- Score is total reps
A.
1: 3 Back Squats (start at approx 60% of 1RM and build as able)
2: 10 TTB
3: 15/10 cal Row
EM x 21B.
Tabata Burpees and Box Jumps
- alternate between each exercise
- 20 sec work: 10 sec rest x 8 sets. (4mins total)
- Score is total reps
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