It’s competition time C1-ers!!

March 6^th marks the start of the 2013 CrossFit Open. Many of you have asked when my (this is Erica) next competition will be… well this is it. And the fun thing about it is that EVERYONE can do it, and… everyone SHOULD!

Here’s the deal-io:

WHO: You, bitches.

WHAT:

• The competition consists of FIVE workouts.
• Every Wednesday night for 5 weeks (March 6- April 7), the CrossFit head honchos post the workout on games.crossfit.com, and you have from Wednesday night – Sunday afternoon to complete it.
• You must be judged by a Level 1 CrossFit Trainer (Sam, Steve, or I).
• You have to do the workout Rx (weights and movements that they say) to be able to enter your score on-line BUT the CrossFit people are very savvy, and make the workouts accessible to everyone.

WHERE: Class One MMA & CrossFit. Home court.

WHEN: Once per week from Wednesday night – Sunday afternoon. March 6 – April 7

WHY: The Open is a great tool to assess where you’re at and where you could go. I even did it after I had been only CrossFitting for 2 months in 2011, but in that Open they didn’t make everything SO accessible so I didn’t do everything Rx. Do it now and see where you stand among all other men/women in the NorthEast. Then do it next year, and see how much better you are. For example — I went from ~1000th place my first year  out of ~1000 women in the NorthEast (seeing as I couldn’t do all the workouts Rx) to ~600th place last year (out of 1200-1300 women in the NE).  My goal some year is to finish in the top 60 so I can qualify for the Regional competition. The top 3 competitors at the Regional competition then qualify for the Games.

HOW: Click here:  https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Now go do it.

WOD:

A & B:

15 minute AMRAP

Push press – 5 reps (Rx: 135#/93# , scale as needed)

Ball slams – 7 reps

Push ups – 9 reps

3 minute REST

5 RFT:

3 Front Squats (at the same weight as the push presses)

25 Double Unders