Earlier this week Dave Castro put this “clue” on his instagram as to what 17.2 consisted of:
I would say the majority of people have given up on trying to decipher his “clues” because in years past his they ended up meaning the most random and obsolete things that had nothing to do with the workout at hand….but this clue spoke to me…and to me, it was a dead give away….
#nailed it….
17.2 was announced last night, and if you haven’t had a chance to scope it out yet, you can find the demo and all of the standards here:
https://games.crossfit.com/workouts/open/2017/17.2?division=1&workout_type=rx
https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_2_v14-1.pdf
Again, and as always, Saturday is our event day, and I will have the home gym set up accordingly to support the activities. We will be set up to accommodate 4 people per heat.
I made a sign up sheet, and whether or not you registered for the Open, it would be helpful if you signed up. If you don’t get a chance to sign up, that’s fine, I will squeeze you in! I made this to avoid having people standing around for too long before they actually workout!
You can find the sign up sheet here:
https://docs.google.com/spreadsheets/d/1FkDWgjwBs2s1URS5skMjgyZR9-jyaelWRJ7M8Sffy_g/edit?usp=sharing
If you have problems with the app, or can’t get it to work, message me, and let me know when you want to go, and I will get you signed up.
The first heat starts at 8:50AM, and we will roll with the 12 minute cap, and have 8 minutes between each heat. So every 20 minutes from 8:50AM to completion we will be running a new heat!
Please try and show up 20-30 minutes before your heat to ensure you have plenty of time to warm up as desired, especially if you will need more than the 8 min window between heats.
This workout is an interesting one, and it poses a pretty significant challenge for a lot of people. Many are questioning whether or not they should go RX or Scaled, and I will just remind you of this: While it might not always be the most glamorous and sexy route, doing 1 RX rep of any of these workouts will beat ANY amount of reps in the scaled versions.
So, y’all have options…let me try and break it down:
Option 1:
If you can do the RX weighted lunges, and nothing else in the RX division, DO RX! You can do the RX lunges, and post an RX score of 10 reps. So you would only need a judge for the lunges, and then you can finish your workout with any modifications you want, but only the lunges will count.
Option 2:
You have RX weighted lunges, and can do a few toes to bar…DO RX! Try and get through the T2B RX, and then assuming you can get the dumbbells up for the lunges, I am betting you will be fine on the DB cleans to follow, so get those out the way, do your lunges again, and get another crack at T2B!
Option 3:
You can do the RX weight on the lunges, you can crank out t2b, but don’t have bar muscle ups…DO RX! Get to the bar muscle ups, then spend the rest of the time trying to get one IF YOU ARE CLOSE…If you aren’t close, you can either stop your workout, OR modify to something else and continue, but you will no longer need a judge at that point.
Make sure you take note of the new rule for Bar Muscle Ups…Understand this is a SAFETY issue…the bar muscle up will not count (for score anyways) if any part of your arm touches the bar. Your hands are the only part allowed to make contact up until your transfer. If your arms come across the bar like you are trying to climb a wall, the rep will not officially count.
We will praise you for getting up there, but we will also look at how to be more efficient. The problem with chicken winging, or wrenching like you are climbing a wall is that is compromises your chest and shoulders, and is not a good habit to begin with.
Option 4:
This isn’t really a different option, but if you WANT to go scaled, it is lighter weights on the lunges and power cleans, knee raises instead of T2B, and chin over bar pull ups instead of Bar M.U. (Except for RX Masters its CTB Pull Ups, and Scaled Masters is Jumping CTB) But the sequence is the same…get to where you can get, and either stop your workout, or spend the rest of the time trying to get that movement if you are close.
I will definitely help you all make wise decisions tomorrow, and I understand for some of you, this workout might not feel like much of a workout at all, especially if your movements are limited, or you are planning on stopping early. THIS IS OK…there are 3 more workouts to go after this, and if anything, these are good takeaways on where your weaknesses are!
Don’t dwell on the short comings, use them as motivators for the rest of this year’s training, and next year’s open!
On the flip side though, as mentioned before, the Open is great time for PRs, and just after 1 day of running a few people through the workout, I have seen some great accomplishments, especially from people who didn’t think they would get as far as they did…so don’t be afraid to take a chance either!
As always, friends and guests are welcome tomorrow, I will need help with judging if you are willing and able to help, and IT DOES NOT MATTER IF YOU SIGNED UP FOR THE OPEN OR NOT…come do the workout, have some fun, and it will be a good time!
A HUGE shout out to our Week 2 sponsors, Los Tarascos and La Buena Vida.
They sponsored us with a monetary donation, and that money went towards more sets of dumbbells to support this week’s workout!
Also, Saturday night at 6pm we have the bar at Los Tarascos reserved for dinner and drinks to celebrate a successful 17.2 event! Family and friends are welcome to attend as well!
On a Complete side note….
This meme wins the week (Courtesy of Seth Waggener)
Saturday is game day…Let’s rock…
Here is the strategy video from Rudy at The Outlaw Way, along with some other breakdowns of the movements you will encounter tomorrow:
Toes To Bar:
Bar Muscle Ups:
CTB Pull Ups:
W.I.L.D. Horizons CrossFit 