As Sean mentioned in his post, the 2013 CrossFit Games Open is almost upon us. Registration opens in about a month and it begins on March 7th. They changed a few of the rules this year. If you plan on competing as a part of a team, you must train at the same gym as the rest of your team for more than 50% of the time starting Jan 1 through to the Games if you make it that far. They have decided to send 48 men, 48 women and 30 teams to the regional competition. You have one week after the open to declare if you want to compete as a team or as an individual, so if enough people go team, they may invite more individuals to the regional competitions. Also very important, if you are interested in judging at the regional competition, you must validate scores during the Open and complete an online judges course before the Open begins. Find a copy of the 2013 rulebook here.
If you’re interested in competing in the Open, it will be $20 to register. There is also a $20 fee to set up a team, so if there is enough interest in having an Intrepid team, we will register as a gym. Please post to comments if you’re interested in competing and if you’d like to do individual only or if you’d like to be on an Intrepid team. There are some perks to signing up for the Open if you are a top athelete. Winners from each workout of the Open will receive $2,013, but you have to submit a video of the workout to win, so keep that in mind if you think you might win it.
Now onto the tips from 2008 CrossFit Games champ Jason Khalipa. Just the other day, the CrossFit Games facebook page had a quick video from Jason Khalipa with his tips on how to train. I figured this was a good time for a little motivation for the Open from the big man himself. He suggests maintaining constantly varied programming and working on what you suck at. He said to always train at high intensity, but (as your trainers have also told you) always with good form, otherwise it isn’t useful to you. Last he suggests eating well and sleeping well and just making healthy life choices. Check out his quick clip here. For ideas on how to approach those tips from Khalipa, just do some browsing through the Intrepid website, you’ll find plenty of recipes for good eating, tips for good sleep and other healthy lifestyle choices, working your “goats”, virtuosity in traing, FORM FORM FORM…you can find it all.
Bench Press 3×5
3 Rounds for Time :
6 Muscle ups (sub 10 dips)
10 Toes to Bar
There will be two classes on 12/31 at 9a and 10a, the gym is closed on 1/1 and will re-open with classes as usual on 1/2/13.