Upper East Side

Warm up
7 min AMRAP
7 ring rows
7 Squat Stretches
7 inch worms
7 modified Groiners
7 Pass Thru’s w PVC pipe
7 Hollow Rocks

Strength/Skill
Snatch grip Dead lifts
5-5-5-5-5
Super set with
HSPU’s
5-5-5-5-5
(Strict or Kipping)

Training (Met-Con)
“Open WOD 11.2”
15 Min AMRAP
9 Dead-lifts (155/100)
12 Push-ups
15 Box jumps (24/20)

Scale options:
Scale weight
Scale height of box or sub with step ups

A letter from coach Jenna:

The Top 5 Reasons You Should Be Doing the 2014 CrossFit Open

These days, it’s hard to get anyone to read anything unless it’s has the words “top ten” attached to it. So I hope I’ve gotten your attention with the title of this post, even though I only came up with five. Throughout the last few weeks, my in-class pleas with you all to sign up for the open have been met with blank stares, eye rolls, and “but I can’t do [insert gymnastics movement here].” Well, I have news for you. Whether you’ve never done a pull up before, have only snatched the bar, or you’re just plain scared, guess what? You’re doing the open. We’re all doing the open. Why?

1) It’s fun as hell. If you’ve never done a competition before, or you’ve never been to a competition to see your friends compete, you are missing out. Those of you who were around for EVF’s Battle of the Fittest can attest to that. The energy, the excitement, and yes, even the pressure, is like nothing else. You have the opportunity to come in to your box every week and throwdown with your peers, cheer them on, and watch them do things they never knew they were
capable of. What’s more fun than that?

2) PRs. If you do the open (and you’re all doing it), I guarantee it. You will PR. You might do your very first pull up. Maybe
you’ll hit a huge snatch PR. It could be something as simple as your first 24 inch box jump, or something as massive as your first muscle up. In 2011, I had been doing crossfit for about five months. My snatch PR was 100 lbs before the open, and I’d only ever hit that weight once. During workout 11.2, with the support of my friends and peers, I snatched 100 lbs FOUR TIMES, and a lift I once hated became my favorite. The open brings out super-human abilities. You’ll be floored by what you’re capable of.

3) You’ll have something to train for. What are you training for? Do you even know? If it’s something to the effect of, “I want a six pack” or “I want to be bigger than The Rock,” you’re probably not going to last very long. The open gives you the opportunity to be an “athlete” and train like one. Don’t just come in and go through the motions. Be present. Be driven. Set a goal. Force yourself to get better. Work your weaknesses. It should be frustrating, difficult, and exhausting, but the reward will be worth
it.

4) You’ll find out that you suck. And I mean that in the nicest way possible. We all have things we need to improve upon, and the open showcases those things like none
other. You may have thought you were well-conditioned, but when you nearly die halfway through those 150 wall balls, you’ll start to question that. Maybe you think you’re “strong enough,” but you find out that 95 lb deadlifts in a long workout are a struggle for you. Either way, you’ll learn that you suck at things. I suck too. It’s okay.

5) It shows you who you are. When you’re out there, ten minutes in to a seventeen minute AMRAP, your lungs are burning, your quads are on fire, and your shoulders are screaming, what do you do? When you’ve still got five minutes to work and you’re struggling to do one snatch at 75 lbs, are you going to give up and say “that was good enough?” For me, my first open ignited a fire inside of me that still hasn’t burnt out, despite countless obstacles and challenges along the way. Maybe it will do that for you. Maybe you’ll find the inner athlete you thought was long retired. Or maybe you’ll just get your first pull up. Whatever it may be, I promise you will find something in yourself you never knew existed.

You can do more. You can always do more. Can’t wait to throw down with all you firebreathers.

XOXO
Coach Jenna