Monday, February 18 Class is at 5:30!

  • Happy Family Day, wildcats! Class will be at 5:30. 

Every year around this time every year, CrossFitters worldwide find themselves swept up in the frenzy of a new CrossFit season. This year is no different.  With close to 70,000 athletes participating in the CrossFit Games Open in 2012, the 2013 season looks like it will continue to grow and expand the boundaries of our new sport.

Consider the following: 

I want to personally challenge each and every person that reads this article to sign up for the 2013 Open and participate in all FIVE Open WODs.

If the Open is still something new for you here is all you need to know:

Q: What is the Open?

A: The Open is the first step in a 3-stage qualification towards the CrossFit Games – a yearly competition with the goal of crowning the fittest man, woman and team on Earth.

Q: Why should I participate in the Open?

A: Why not?

The Open is the absolute BEST place to put your strength, skills and fitness to the test. Each and every day in your CrossFit classes you record your scores on the whiteboard and inevitably compare yourself to others… this is not necessarily a bad thing! Healthy competition can push us past old boundaries and create a fun and electric atmosphere where PRs are more common than DNFs and your biggest competition is also your best workout buddy.

The Open creates a chance to “put your name” on the biggest whiteboard the world has ever seen. You will be able to see where you rank amongst all CrossFitters worldwide, in your region, at your gym and in your age group.

If you are an athlete at CrossFitCPHS or DicFit, you are going to do the Open workouts anyways (they will be a part of our weekly programming) so why not sign up and participate in a part of CrossFit history?

It’s About Our Community

The Open is an enormous community-builder and the 2012 season was proof of that. It all starts again on March 6th.


A) Register for the 2013 CrossFit Open at:

B) Sign up under the right gym (where you WOD the majority of your time):


C) Create your Profile

D) Get ready to throw down!

(adopted from CrossFit Central)

and now on to the workout details:


Strength:  front squat

  • 3 sets of 5 reps @ 75%, 80% and 85%


2 min ME (maximum effort) of either: push ups, dips, bar dips or ring dips

followed immediately by:

21 OHS (overhead squats) 65/35 

1 lap of hallway farmers walk with heavy kbs or dbs

15 Snatches 65/35#

200 m farmers walk

9 ground to Overhead 95/55#

200 m farmers walk

2 min ME t2b (toes to bar or knees up)

When you are done, choose a partner and complete the following (only one partner working at a time):

  • 2 minutes of wall ball
  • 2 minutes of skipping
  • 2 minutes of sit ups
  • 2 minutes of pull ups

About crossfitcphs

PE Teacher at Carleton Place High School
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