The 2018 Open is over!!
Week 5 brought a test of longevity, if you were first off the rower could you maintain that pace? 70 cal row, then 60 KBS!?! You kidding me?! After all the box jumps, air squats, walking lunges, you still had to find something to push through 20 cals on the bike! It was a great event to watch.
The 2018 Sublime Open was incredibly close and competitive with different winners each week, making for a exciting finish here in week 5. Evo put forth a impressive effort to earn a week 5 win, holding Jason at bay and creating a tie for first overall! Ivan was close behind for Second, and Phil narrowly edged out Ryan for 3rd place. Congrats fellas! Cathy took top time in week 5’s event but couldn’t make up enough ground to catch Lisa after her dominate performance in week 4 solidified 1st overall. Rachel went from Spirit of Sublime Award in 2017 to podium in 2018, she took 3rd overall with consistently awesome work week in and week out. Congrats ladies! Our 2018 Spirit of Sublime Award goes to Helen after she showed up each week and gave it her all, with minimal complaints ;), always encouraging others and sticking around to the end to cheer everyone on. Thanks for being a great part of our community Helen!
Week 5 was extra special as we got to have the crossfit open crew join us Saturday morning, after the Sublime open event wrapped up we had a nice cheering section stick around and scream them through thrusters and pull ups! We will have a update on how they did once the dust settles later this week! Great job guys!
Ooooooookay and now onto the program! We are going to step back from our strength work for a 2 week period to provide a de-load after 5 weeks of beat downs! That doesn’t mean no squats or strength work, we will just limit how much you are lifting. Expect to sweat!
Monday:
Everyone: Aerobic Intervals (Row/Skipping/H.H/Plank/Bike/Ring Row/DB PP…and more!)
Tuesday:
Foundation – FSQ + RDL & Pallof Press & KB Front Rack Lateral Banded Shuffle
Building – Snatch Deadlift + P-Cl + BB Press
Wednesday:
Everyone – Intervals (Gob Sq/KBS/Sled/WB/Burpees/DB Thruster/Farmer Carry)
Thursday:
Everyone – BSQ & KBS & Bike + DB Bench & Ring Row & Row
Friday:
Enjoy some rest!
Saturday:
Join Coach Mel For A Team Workout. Teams Of 3 Will Chip Away At Air Squats/KBS/Reverse Lunges/Bike/Row!