Coach Jess on: The CF Games Open (part 2)

Have you signed up for the 2013 CrossFit Games Open yet? Have you AT LEAST signed up for DSCF’s intra-box competition?? If not, what are you waiting for???

Coach Jess has this to say about being a part of this event, to which I wholeheartedly agree. Have a read:

You keep hearing a buzz about it but still you wonder….what exactly are the OPENS?

It’s CrossFit just as we do everyday at Division St. CrossFit so you CAN do this! Only thing is we’re recording ONE WOD a week and keeping tally for five weeks for an overall ranking worldwide and within DSCF. Each week EVERY person in the world has the opportunity to do the same WOD and submit their scores to see how they stack up against people from around the world! It is the first stage in a three-stage test of fitness that leads up to the CrossFit Games (the Olympics of CF…test to find the Fittest man and woman on Earth). Have you turned on ESPN in the past six months?

In the OPENS everyone is invited to compete from all over the world. Each week (on Wednesdays starting March 6th, 2013) a WOD will be announced and everyone in the world who signs up does this WOD. DSCF is a participating box that will validate your performance. We encourage you to sign-up online officially and compete if you’re going to do the WODs as prescribed/Rx. You can compete and will be ranked until you can no longer complete even just one rep Rx.


Even if you’re not sure if you’ll be able to do them Rx….TRY!  You can always do as many of the WODs Rx’d and then scale when needed.


Sign up here and make sure to add Division St. CrossFit as your Affiliate AND your Team. The cost is only $20 to sign up. You won’t regret it! DSCF is going to program the WODs each week so you’ll be doing them anyway. You’ll be disappointed to not be a part of it, just ask anyone who did it last year!


For those of you who are unsure about “competing” or your capabilities….this is for you as well! It doesn’t matter if this is your first week, first month, first year of CrossFit…everyone should do it! You all signed up for CrossFit for a reason, right?…you want to challenge yourself, compare and be inspired. This is it. Besides, CrossFit is learning to be comfortable while being uncomfortable, right? How is this different? Do something out of your comfort zone. Embrace the unknown!


DSCF wants the OPENS to be as inclusive as possible and we believe every level should be able to compete with one another so we’re offering NOVICE and INTERMEDIATE levels within DSCF. This means, each Wednesday the OPENS WOD is announced Rx/prescribed. We then take that WOD and make two scaled versions of it…..Novice and Intermediate. You will have signed up as either Novice, Intermediate, or Rx Level. You do the WOD at the level you are and compete against everyone else who signed up at your level.


Example: last year WOD #1 was a 7 minute AMRAP (as many rounds as possible) of Burpees. THIS is all inclusive and no scaling was needed, everyone did as many burpees as possible in 7 minutes. You STILL competed against your division though and were ranked amongst those people within your level/division (Novice, Intermediate, Rx). However, you could still compare your scores to others in the remaining divisions.


Another example of actual scaling for the different levels.

In 2011, the WOD #1 was
Rx:  10 min AMRAP
30 Double-Unders
15 Snatches (or ground-to-overhead) (75# men / 55# women)
This was the official Rx WOD announced.  Anyone who wanted to do Rx did the WOD as stated above.


For DSCF Intermediate and Novice levels this WOD could be scaled as:

Intermediate:  10 min AMRAP
15 Double-Unders
15 snatches (55# men / 45# women)
Novice:  10 min AMRAP
30 Single-Unders
15 snatches (45# men / 35# women)


You have two options….

1.)  Sign-up ON-LINE officially…this is for everyone Rx and not Rx. Even if you have to scale you can still post scores online. The first few WODs they typically make so any level can do it. (No promises, but that’s what happened last two years) You can still declare Intermediate or Novice within the DSCF in-house competition, though.  If you sign-up online you’re automatically included in the in-house competition…just make sure to tell JJ what level you’re competing at.


2.)  Sign-up for the DSCF competition only. This is for any level, Novice – Intermediate – Rx. You will do each week’s WOD for five weeks and have your results tracked and posted and be eligible for PRIZES (editor’s note: possibly 😉 ) at the end of the five weeks!!


Sign up for this…no better way to be accountable for the next five weeks than like this!

by admin in Coach's Tips

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