Well guys, the 2013 CrossFit Open is OFFICIALLY OVER. Before posting the WOD, I just want to take a moment and congratulate all of our CrossFit Nixa athletes for doing an amazing job in the Open. Our gym is not only the smallest in the area, but we are also one of the youngest.
In one year, CrossFit Nixa was able to produce athletes that came together to capture the 32nd spot in the region. That means we were TWO spots away from being able to send a team to regionals. I can not express to you how amazing that is from not only a coaches perspective, but from an athletes perspective as well. That is an incredible accomplishment, and it was all made possible because of YOUR hard work. I am so proud of each and every one of you.
Also, in case you did not know, a very special congratulations to J.D. Schiman, who will be going to Regionals as an individual competitor. JD has worked incredibly hard and has earned his spot in the regional competition. Be sure to wish him the very best of luck when you see him!
Finally, on one last note, the Open was never really about the competition. It was about proving to yourself that YOU are capable of going so much further than you ever realized you could. As a coach, it is a truly indescribable feeling to see all of you walk into the gym after an Open workout was announced and say, “I don’t think I can do this,” only to push yourself not only through several reps, but several rounds. The truth is, you are all great athletes whether you know it or not. I hope that this experience has been a positive one for you all. I am so proud of what you all have accomplished over the last five weeks. Congratulations to you all!! We love you guys.
-The CFNX Team
Alright guys! The Open is over, and training can return to normal (or as normal as we ever are at CFNX). However, we are going to try something a little bit different over the next couple months. We are going to try a little experiment in Gettin’ Ya’ll STRO-ONG. So here is what we are going to do.
WODs will now be split into two portions, a strength portion, and a conditioning portion. Athletes that are not comfortable enough to perform the strength portion as it is written, will use this time to practice becoming proficient in the assigned movements. Don’t worry guys, I promise I know what I’m doing…I think…. 😉
Over the next couple weeks we will be trying to get our maxes for the movements we will be practicing. So, on that note:
Take 15 minutes to find
One Rep Max Power Snatch
12 Minute AMRAP
7 Snatches (Full Squat) 115/80
21 Double Unders