The Plan For the Open

02/21/12 by Jonathan | Blog, Crossfitters, Featured | 5 Comments »

Here is the lowdown on how CrossFit Cd’A will be running the Open Workouts in 2012:

-Open WODs will be posted at 5pm PST every Wednesday evening for the next six weeks, and athletes will have until 5pm PST Sunday of the same week to complete the workout.

-CFCd’A will run the Open WOD every Saturday from 8am-10am. This will be run heat style; most likely 2 heats per hour. A live DJ will be spinning, the atmosphere will get you charged up, it is going to be a blast!

-Those that cannot make the Saturday am WOD have two options:

1. CrossFit Spokane Valley will be running the Open WOD all day Friday, with 5:30pm being the “main event”. All CFCd’A athletes are welcome to pop in and throw down, and vice-versa.

2. You can make private arrangements with another athlete/coach to judge and count your reps at another time. This will have to be dependent on your schedule, as well as the class schedule.

-For those athletes looking to maximize performance, we recommend the following schedule: Monday -Wednesday no change. Thursday OFF (plan your meals, ice, some stretching), Friday come in and do the WU and Skill portion of the WOD- and then prep for the Open. Every Friday we will post a special prep workout that will prime movement patterns, rep schemes, and transitions. Saturday: kill it. Sunday: OFF (more meal planning, stretching, rehab).

Some of you have asked about running the Open WOD twice per week, as we did last year. We won’t be doing that this time around, for a few reasons. First, the timeline has been shortened a bit by HQ. Last years’ workouts were posted Tuesday, this year there will only be 96 hours between the WOD being posted and the last call. Multiple attempts were tough last year, and if the programming is anything like it was a year ago, multiple tries will be an invitation to an overuse injury, especially with one less day. Second, programming the same workout twice in the span of 48 hours was great for peoples’ schedules last year, but not ideal from a programming standpoint. Derek and I have discussed this at length and feel the negatives outweigh the positive in this case. Last, our interest is in everyone getting together and throwing their all at the WOD, and the prep scheme we have devised along with Saturday timeframe will allow that for the vast majority of our athletes!

Between our Saturday classes, CF SV’s Friday classes, and the possibility for an athlete to set their own ideal time, everyone should have an opportunity to participate!