Week of 2/24-3/1


It’s here… It’s finally here! After an entire year of impatient waiting, of intense training, of forging elite fitness, the 2014 CrossFit Open has arrived! Man I’m pumped, so pumped in fact, that I’ve devoted this entire email to explaining the release of the workouts and what to be on the lookout for.

As a little recap, the CrossFit Open is a worldwide competition that’s the first step in searching for the fittest man and woman on the planet. Anybody can participate! Over the next five weeks, CrossFit HQ will release five workouts, one a week, each testing different time and modal domains. But the catch, just like our workouts at Jab CrossFit, is that nobody knows what the workouts are. It’s a toss-up! And that’s the whole idea, to be prepared for the unknown and the unknowable.

This coming Thursday (2/27) at 5pm, CrossFit will release the first workout. Immediately after, two Games athletes will complete the workout. But where can I watch this awesome release you ask? Good question! On the CrossFit Games website of course. Here’s the site: games.crossfit.com. A live feed will stream starting at 5pm. If you happen to miss the release, no worries. You’ll be able to watch the replay anytime afterwards.

Each athlete will have until Monday at 5pm to submit a score (if you’re registered). The workouts will be judged by a certified CrossFit trainer to ensure the standards are met. After Monday, the wait begins again until Thursday, when another workout is released. After the five workouts are all completed, the top scores in the region will advance to Regionals. I’ll write an email about that when it gets here.

If you have any questions about the Open, feel free to ask! I’m very excited to see everybody again this week after mid-winter break. This Friday, we’ll be doing the workout. Hope you’re ready!


WOD 2/22/14

Partner WOD — 2 Man Team

8 KB Swings (53/35)    > 10 Rounds

8 Burpees

1k Row            @6 min

100 WB           @11 min

500m Row     @15 min

40 T2B             @18 min

250m Row      @21 min




WOD 2/21/14

4 min AMRAP

12 Thrusters (95/65)

12 Pullups

* If 72 reps (3 rounds) are completed in under four minutes, time extends to eight minutes. If 72 reps (3 rounds) are not completed in under four minutes, athlete has a two minute rest and then completes 50 Burpees for time.