The CrossFit Games Open
This is week three of the CrossFit Games Open which is an online competition that over 100,000 CrossFitters world wide registered for.  This is the first leg for those wanting to compete in the CrossFit Games this Summer at the Home Depot Center.  The top 48 male and 48 Female athletes from Southern California will compete at a regional competition in which only the top three of those for each gender will be invited to the CrossFit Games.  There are over 4,000 male athletes in Southern California alone.  So, today we are going to have all of you participate in the same workout.  All levels are the same.  Obviously if you are hurt then we can modify the weight.
During the kids class today I was describing one of the movements they were to perform during their workout and one of them moaned in disapproval.  That moaning is the worst sound in the world.  This kid went from being upbeat and happy to shoulders dropped head down.  Several other kids followed his lead in both making the noise and changing their posture.  A great lesson in how our attitude effects our posture and everyone around us.  I told them that the moaning was the worst sound in the world and that it was not allowed in my gym.  I told them to all stand up straight, and had them repeat I love CrossFit.  They went on to do very well as they all willingly changed their attitude and allowed themselves to enjoy the workout.  Negativity is like the plague.  Don’t allow yourself to express it and don’t tolerate those around you to either, as IT WILL effect you.  Some of us struggle with this.  We often will complain about a movement because it is difficult.  What we are doing by complaining is giving ourselves permission to fail and or take the easy way out.  Stop It.  We all need to be more positive.  “Fake it til you become it.”
Workout Strategy
Today’s workout is 12 minutes long and you have to do as many repetitions as possible.  This workout starts with a classic CrossFit Bench mark workout of “Karen.”  Karen is 150 wall ball.  Wall ball for me is one of my biggest challenges.  I am looking forward to this workout because it is the same one they did last year, which allows me to use it as a bench mark to see my progress.  Here is my plan.  I will do 6 wall ball every 20 seconds.  That means I will finish at the 8 minute and 20 second mark.  From there I get to move on to Double Unders.  You have to complete 90 double unders to move on to the third exercise. Fortunately, I am good at double unders so I plan to have those take me a minute and 40 seconds.  I will reach the Muscle Ups with 2 minutes remaining.  Last year I got to the muscle ups with 45 seconds remaining.  This year will be a lot better.
For many of the 140,000 Crossfit athletes registered for the Open just completing the Wall Balls will be a big accomplishment.  To do this you will need to complete 12.5 Wall Balls per minute.  I recommend alternating doing 7 and 6 wall balls every 30 seconds.  I find the best way to do wall balls is in small numbers with a set amount of break.  This will keep your heart rate down and allow you to be more efficient.  Remember all the Wall Balls to flick your wrist at the top.  The same way a Volleyball player would “set” the ball or a basketball player would shoot the ball.  However, a basketball player generally only uses one hand.  We want you to use both hands.  Keep your elbows under the ball and the ball up by your face when you are squatting.
 
Workout of the Day
Strength of the Day                                                Hip Mobility.
Level 1: 13.3

 

 

12 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 Level 2: 13.3

 

 

12 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 

Level 3: 13.3

 

 

12 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups
 

 

 

Level 4: 13.3

 

 

12 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 

To Get More Awesome – 5 minutes of Double Under Practice