Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)
Workout starts with wall balls.
At the one minute mark complete 5 deadlifts.
Post scores to comments.
Compare Scores HERE.
The Open at CFNE
Crossfit New Englanders the Open is upon us. Next Thursday at 8pm the first workout will be announced and people around the world will be clicking refresh over and over again. If you haven’t signed up don’t wait any longer, just click HERE to sign up!
Friday Night Lights
This is going to rock the house! This is a chance to do the Open workout at night (6:30pm) with your friends and family cheering you on! This is open for anyone that wants to participate! All you have to do is email me at firstname.lastname@example.org or sign up at the front desk before Friday at 5:30pm. Super easy right? Alright let’s do this thing!
Still feeling a little nervous about the Open? Looking for an Open checklist? Well you’re in luck! Coach Geoff has put together an awesome checklist for you!
Coaches Corner with Coach Geoff
Open Prep Check List:
Competition season is finally here! For most of us this is just another workout of the day, it’s a rallying point for our community and a fun time to come out and support our friends. For others this is a test to see where we rank up among friends at CFNE or other local boxes. For a few this becomes a five week competition battling with every last bit of grit and passion we have in the tank to get to the next stage, and for our newer members it’s a time to see what makes CFNE the best place on earth.
Whether your looking to just have fun, compete and test yourself, or qualify for regional’s and masters, it all starts now… It doesn’t matter what goals you may have or whether you’re a new members throwing your hat in the ring or a Games athlete, there’s a few things we should all be doing leading up to the Open.
Often times we talk about the “Circle of Concern” and controlling the things that we can and ignoring the things we cant (time, other athletes scores, judges, etc.) However, there’s a few tools we want to make sure we have in our toolbox when we begin to prep for an Open workout and leave it all out there.
Are you maximizing your potential?
-Sleeping 8+ hours a night
Not using electronic devices in bed
Not an hour before, but all day
-Fueling your body properly
Meals, snacks, pre-post WOD
-Warming up and cooling down
Foam rolling, stretching, mobility
-Resting and recovering when you should
Massage, ice baths
-Pre-Game Warm Up
Going through movements to “grease the groove” before go time
-Visualizing yourself doing the workout before you do it
-Practicing Mental Toughness
Which Dog are you feeding? The dog of courage or the dog of fear
If you have specific questions, comments, concerns please feel free to contact myself or any of the Coaching staff.
Good Luck CFNE!! – Coach Geoff