Is it over? Has it really been five whole weeks already? Apparently so.
Yes, the CrossFit Games Open has drawn to a close. A huge congratulations to all the CFDC athletes who competed in the Open, and an even bigger thanks to all those CFDCers who cheered, encouraged, fed, and otherwise supported those competing. However, it’s now time to turn our collective sights on a few different upcoming events. Please check the announcements at the end of this blog post, and be sure to mark your calendars accordingly. First, though, a quick re-cap of Sunday’s workout.
For Sunday’s workout, deadlifts were to be done in the conventional style only for this workout. Additionally, each of the 3 reps was to be done as a single – i.e., perform 1 rep, set the bar down, relax the body, then re-tighten and perform the next rep. Weight could be increased across sets, but only so long as it could be moved with good form.
A quick note about form following the close of a very intense, but inspiring 5-week competition: the Open has been an amazing opportunity for athletes to push themselves, realizing new found strength and motivation. A lot of people have set their sights on getting faster, stronger, and fitter. However, we must all remember that the foundation for these goals is built on smart, effective training. That much will never change. In other words, it’s not about how much weight we lift, it’s about how we lift that weight.
Class was split into groups of 2 to 3. Each group worked through the met-con in a follow the leader fashion. So the first person did 3 minutes of box jumps, then rested for 3 minutes while the second person did their 3 minutes of box jumps. Then burpees, then T2B. Box jumps were done as jump-up, but step-down only, while T2B were scaled to K2E, or hanging leg raises.
Great work. Weekends will return to normal, but only for a little while. Check out what’s in store in our immediate future:
BWI is hosting an Affiliate Challenge as a precursor to the Regionals this year. The competition will consist of various affiliate teams, each made up of 3 men and 3 women (very similar to the Regional Team Competition). CFDC has registered a team, and with the Open freshly under our belt, we’ll look to fill the ranks of our Affiliate Challenge team from those who competed in the Open. Anyone interested should contact Tom or Chris.
Back for a second year, the Cap City Open, held right here at Balance Gym, is a USAW sanctioned event. This year, Coach Mike Choi is helming the event. Registration is open, and can be found HERE. Anyone at all interested is roundly encouraged to sign-up. This will be an excellent opportunity to try out your Olympic-weightlifting skills. Additionally, if you’re interested in the event, but not as a competitor, there is plenty of need for volunteers. If you’re free, and have an hour, please help out – or at least come out to cheer on the lifters. Those interested in volunteering some time, please talk to Chris or Mike.
We previously talked about The Run for Shelter 10k back in January (“AS UP FRONT, SO BEHIND“). This race, which includes a 1mile fun run in addition to the 10k, is taking place just around the corner from us in Alexandria, VA, and as previously mentioned, Julia Lam has ties to the event and is involved with spreading the word about the race! We are looking to really represent in big numbers at this event, including not only runners, but volunteers also, as CFDC has committed to running the water table at the mid-point of the 10K! Please, please mark your schedules accordingly. If you’d like to run, you can register HERE; if you’d like to volunteer at the CFDC water table, please talk to Chris.