Friday Night Lights at CFCL
If you are participating in The CrossFit Open and want to be judged, join us every Friday at 6:30 pm!
What Is The CrossFit Open?
The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.
THE CROSSFIT GAMES ARE A THREE-STAGE JOURNEY.
The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up and join in the first stage of the CrossFit Games season. After five weeks, the top men and women are declared National Champions and qualify for the CrossFit Games. National Champions and the top 20 from the Open compete for the title of “Fittest on Earth [in the CrossFit Games].
CrossFit-sanctioned competitions are replacing CrossFit's Regional events and will be a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games.
The sanctioned events expand the opportunities available to CrossFit competitors around the globe. Each sanctioned competition emerged from the CrossFit affiliate community.
"Each one exists to serve its community, not to make a quick buck," said CrossFit Founder Greg Glassman. "This is perfectly consistent with our vision for CrossFit competitions."
Going forward, teams are no longer required to share an affiliate or geographical location to earn an invitation to the CrossFit Games team competition. CrossFit-sanctioned events are the only pathway for teams to compete at the CrossFit Games.
The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) National Champions as determined by the CrossFit Games Open; (2) first-place, sanctioned-event winners; (3) the top 20 overall finishers in the CrossFit Games Open; and (4) four at-large athletes selected by CrossFit Inc.
A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games competition, athletes engage in a series of challenges unknown to them until right before the events begin. The combination of highly trained athletes and unknown events makes for an explosive mix.
The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.
The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.
When Is The CrossFit Open
The online Open competition spans five weeks. Workouts are announced Thursdays at 7:00 PM CST as CrossFit broadcasts the weekly Open workout announcement live on Facebook or YouTube. After the weekly workout is announced, some of the world’s best CrossFitters compete against each other in the workout during the broadcast. Open participants then have until Monday night to perform their workout with a judge, or video their workout, and submit their scores online.
The first of five Open workouts is announced Thursday night, February 21, 2018. Each additional workout will be announced the subsequent Thursday nights.
What Types Of Workouts Are In The CrossFit Open
Typical workouts seen in classes will be very similar to the Open workouts that are announced. You may have even done previous Open workouts in classes without even knowing it. The major difference is in class you can scale exactly to your level. In the Open, you will choose the RX or Scaled workout option and complete each exercise in the workout exactly as written and standardized by CrossFit.
How To Participate At CrossFit City Limits
There are a number of ways to participate in the Open and choosing the right one is crucial to making the Open experience as enjoyable as possible for you. The main thing to keep in mind is that if you are going to officially register and compete in the CrossFit Open, you must adhere to all of their standards. This includes either videoing your workouts to submit to online judges or having an in-person judge (this can be anyone from the gym) judge every rep of your workout and verifying that you completed the workout up to the full standards of the competition. 99% of us do not have ambitions to compete in high-level CrossFit competitions, so I’ll start by speaking to the majority of us.
Option 1: Unregistered Participation
So, for 99% of us, we will not be registering for the official online open and we will simply be participating in the Open by completing the workouts each week, either at our special Friday night Open get-togethers or on Mondays in regular classes. We will do this without officially submitting our scores online and therefore do not need a judge or to video our workouts. We can still use the world-wide, online leader-board if we want to see how we did relative to the world-wide community on particular workouts, just our name and scores will not be part of the leader-board. The Open workouts are a great time, even for us non-competitors, to put ourselves in competition mode. There will be a lot of excitement and talk about the Open workouts at the gym and on social media and can provide a fun experience of planning optimal strategy for a workout, putting 100% effort into a workout, and dealing with the nerves that come along with treating a workout like it means more than a regular day in class. Done correctly, this is a great time to test your fitness, do something that gets you a little out of your comfort zone, and get some baselines on workouts we will likely do again in the future. Additionally, if you are not interested in this at all, it won’t matter because you can also treat the workouts like just another day in class.
Option 2: Officially Registered Participation
If you want to register and are interested in seeing your name on the worldwide on-line Open leader-board, you can complete the workouts anytime, and as many times as you’d like, between the Thursday night announcements and the Monday night submission deadline. Your options are:
There are a few things for which you need to plan:
1. You will be held to CrossFit standards for all movements and it is highly recommended that you take the online judges course to become familiar with movement standards to avoid frustration during the Open.
2. You will need to plan ahead of time to have a judge to judge every rep on each of your workouts. If you are not joining us Friday nights, you must organize and find your own judge from CFCL. If you do not have a judge, you can simply video your workout. Your video must meet the requirements set forth for each workout provided by CrossFit. Standards and video Submissions must be up to the CrossFit movement standards. Ever year there is controversy about movements and videos submitted. The controversial videos not only tarnish the name of the athlete, but also the gym who verified the video. It is extremely important that CrossFit City Limits’ reputation is maintained, so it is possible for your video to be denied if it does not follow the video standards exactly.
3. Your workout score card must be submitted to Johnny and you must submit your score online by the Monday night due date.
CFCL coaches make for tremendous judges and can be available to help you strategize, give you some tips, and judge your workouts. If you would like a CFCL coach to judge your work-out, please email the gym, so we can get you in contact with a coach to schedule a time. The judging fee will be $15 plus $1 per work-out minute. The fee for a 7-minute AMRAP would be $15 + $7 = $22.
In Which Division Should I Participate?
There are gender divisions and different age groups. Within each of these are RX and Scaled. You can choose RX or Scaled for each individual workout.
MOVEMENTS HISTORICALLY REQUIRED FOR EACH DIVISION
1. Double Unders
2. Handstand Push-ups
3. Muscle ups (Bar and Ring)
4. Chest-to-bar Pull-ups
6. Squat Snatches and Power Snatches
7. Squat Cleans and Power Cleans
8. Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead
9. Clean and Jerk/Ground-to-overhead
10. Overhead Squat
14. Box Jump
17. Shoulder to Overhead
18. Dumbbell Snatches
19. Burpee Box Jump-overs
20. Dumbbell Cleans
21. Dumbbell Lunges
22. OH Lunges
1. Overhead Squats
2. Squat Snatches and Power Snatches
3. Squat Cleans and Power Cleans
4. Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead
5. Clean and Jerk/Ground-to-overhead
6. Jumping Chest-to-bar Pull-ups
7. Jumping Pull-ups
9. Single Unders
10. Hand Release Push-ups
14. Hanging Knee Raises
15. Dumbbell Lunges
16. Dumbbell power cleans
17. Dumbbell snatch
18. Burpee box jump-overs
Skills And Mobility Prep
We have seen it every single year and assume this year will be no different. The open workout will be announced and will include a high skill movement like muscle-ups, handstand push-ups, chest-to-bar pull-ups, double-unders, heavy Olympic lifting, or overhead squats. People start freaking out as they hear the announcements and realize they need to improve on the movement and at this point it is too late. You may be able to improve your skills a little bit, but you have missed the opportunity of prepping before hand.
If you are going to register for the Open RX division or want to do the Open workouts RX’ed, then now is the time to practice those skills. Before or after class, replacing a class, or doing personal trainings with a coach are necessary to develop the high skill required for RX’ed workouts. If you would like to schedule a personal training session, please email the gym. Sessions are $75 an hour and can be purchased at a discount in packages. Technique is crucial for developing skills, so having an expert coach’s eye assist you can have a dramatic impact on your Open season.
The CrossFit City Limits Team