Today we will all attempt the last CrossFit OPEN workout for the season. It is two really simple movements and you will have 40 minutes to get through the workout (whether that is RX or SCALED). Choose the movements best suited to you and good luck. If you have done the workout, then I have planned a second workout. This is purely because we do not have the logistics to get everyone through the workout for a second time inside the one hour scheduled time. If you went under 20 minutes then you may repeat.
This FRIDAY we will be planning WOD 6 at JACS bar in Whangaparaoa. This is a chance for us to celebrate the OPEN and relax in a setting outside the gym. All members and family members are welcome. We will be up there from 6:30pm this Friday.
LAST OPEN WORKOUT – This is announced at 1pm today. This will be our Final workout for this years CrossFit Open. Thank you and Well Done to everyone that has participated this year. This has been our biggest OPEN by far with 65 people registering and competing.
With the last workout we will have a chance to do it at the following times
TODAY – From 4pm – 6:30pm. Arrive for class if doing it between 5:30 – 6:30pm
SATURDAY – Between 7:30am – 9am (Sorry we have a Elements and Trialists at 9:15am)
MONDAY – All classes will have the OPEN workout programmed
Please REMEMBER that if you do the WOD prior to Monday then be prepared to repeat it if you plan to train on Monday as a extra WOD will not be programmed. We do have normal programming on Friday and Saturday if you only want to attempt once.
GOOD LUCK to everyone.
Athlete Spotlight – Pictured we have one of our new members Gail Boshard.
Gail is a teacher at Orewa College and joined us in January this year. Without hesitation she joined the CrossFit Open, and she has achieved a few Personal Bests for her. Its been great watching Gail participate in the CrossFit Open without any moans and groans. She turns up week in, week out and gets her work done.
Keep up the awesome work Gail.
So the CrossFit Open is ending and we start thinking about where we go from here.
Most of our people (80% plus) come to CrossFit Hibiscus Coast to stay fit and be better prepared for life. With staying fit, we feel better as we improve in elements of Fitness and Training. With Training comes movements. These movements can be anywhere from Beginner to Advanced. As we get stronger, more co-ordinated, better balanced, more accuracy, more agile, more flexibility, more stamina, power and speed we start wanting to be better so we start to think about putting goals in place. A goal needs to have a plan to achieve it. The goal needs to be respected and have time put in to making it happen.
Goals don’t just happen, they are worked for and any goal that does not have a plan is only a dream. Whats your goals and what plan do you want to put in place to achieve it. Keep and EYE out for up and coming workshops.
All SCORES for OPEN WOD 17.4 should be in by lunchtime today.
Well Done to everyone with their efforts over the weekend and yesterday getting through some brutal work. We have one week left in the CrossFit OPEN. Who is keen for a social get together after 17.5. Lets throw some ideas around and celebrate our achievements. There have been a lot of PB’s, laughs. moans and special moments.
Today we will all attempt OPEN WOD 17.4
The workout consists of Deadlifts, Wallballs, Rowing and a Push Up variation. A workout that is going to be doable by everyone. Due to us only having 4 x Rowers we are going to be running a tight schedule. Please be prepared to go with a short warmup. Everyone will also be required to judge.
Good luck with the workout everyone.
Pictured we have Victoria Te Rito going through Open WOD 17.3. Victoria is our friendly chiropractor at Orewa Family Chiropractic Clinic in Orewa. A number of our awesome members see Victoria on a regular basis to keep their spine and nervous system in check. Look her up if you are ever looking for something to help you with balancing out your body and mind.
NEW FACES – Recently we have had a number of new faces start with us at CFHC. If you see a new or unfamiliar person in the gym, don’t be shy to go up and introduce yourself. Our community is small but one of our strengths is how friendly everyone is. Lets share the love and keep our community tight. 😀
Therefore a BIG FAT WELCOME to Pete Koopman, Cara Swann, Aimee Upson, Nicole Koch, Lun Loon and Adam Dudding. Also a BIG WELCOME BACK to Jamie Naylor, Becks Murphy, Jackson White and Vera Sekhon.
Its great to have you all back or joining us for the first time.
Pictured we have one of the bundles of joy (Cushla) who will always put a smile on your face doing her thing in WOD 17.3 .
COMFORT ZONE – All scores for OPEN workout 17.3 should be submitted by lunchtime today so they can be validated. It was great to see everyone push themselves in this workout and a lot of people got out of their comfort zone.
The workout was a hard one for the everyday CrossFit athlete. Some people could pick the movement up ok and others had their struggles. At the end of the day it was great to see people get pushed out of their comfort zone (one way or another).
Hopefully this might ignite some sort of flame to get those first Pull Ups / Chest to Bar Pull Ups / Overhead Squats / Power Snatches or Squat Snatches. REMEMBER all movements have progressions. Trust the process, follow the progressions and these goals can become very achievable.
CROSSFIT OPEN WOD 17.3
Our workouts are getting tougher and the CrossFit Open is doing its job and testing where we are at as athletes. We all have expectations, aspirations, goals and dreams. Planning becomes a huge part of what we hope to achieve and this will become relevant today.
The movements for RX are advanced movements. Our Rx athletes will be tested as they try and get as far as they can up the ladder. If you think you are there then give it a shot. If you are not then take the scaling option. It is only a workout and we don’t want to see people being silly and injuring themselves.
The movements for Scaled are not quite Beginner but rather towards Intermediate with the Overhead Squats. Our Beginners should do the best they can. A beginner athlete can only get as far as their capabilities allow. We can then scale the WOD further or you can do the finisher that will be offered today. Our Intermediate athletes should aim to finish this workout or get as far as they can with the Rx workout.
This workout will test each and every athlete at the box. The trainers will be on hand to point you in the right direction as needed.
GOOD LUCK everyone.