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Tuesday, 2-23-2016


Tuesday, 2-23-2016

2016 Alpine CrossFit Open Details  ….and do I smell FREE Nanos?!

Please please!  If you only read one part of this please read the following:  In my opinion, the #1 reason why you should do the CrossFit Open is to evaluate your progress over the year.  The Open is somewhat of a Tax Return – its a great reflection of what you have (or maybe have not) accomplished with your fitness over the year.  Compare yourself TO YOURSELF and NOT to others.  If you got a ZERO on the workout last year with Chest-to-bar pull-ups and this year you get TEN C2B pull-ups then, CONGRATS, you just became 10x MORE OF A NINJA.  We generally use CrossFit benchmarks as being the best gauge for your fitness; however, I believe the Open is the best individual test of well rounded fitness because of the “unknowable-ness” of the comprehensive programming while being measurable, observable, and repeatable.

….and there is a SCALED version of each workout so it is truly ALL INCLUSIVE.
…..but probably most importantly, Open Season is the MOST FUN you will have each year in the gym and cheering on your fellow Alpine Workout-er-ers.
Learn more about the Open and register at:
If you are still a “no” then its also TOTALLY OK!!  Keep showing up and training hard!!  We only ask you to take this ADDITIONAL step outside your comfort zone this one time each year.


You are welcome do to the Open WODs during any of these times.  Our emphasis on Sat mornings & Mondays   <—More people doing the Open WOD each day = more FUN!  PLEASE schedule accordingly:
Thursdays (after the watch party at 6:00pm): 6:30-7:30pm
*Saturdays: 8:00-11:00am
Sundays: 9:00-11:00am
*Mondays: All regular class times
***We need you to help judge/count reps for other’s participating***  This is super important.  You must stick around for a couple heats before/after your heat (Saturday morning for example) or help out in addition wherever you can.  We even encourage you to schedule your judge in advance – this is very helpful for us.
Submit your scores on your own!!  You would not believe how many people forget to do this and we are constantly hunting people down to submit in time for the Monday 6:00pm deadline.
Click below for the link to the judges course.  It takes some time to complete.  I’ts not mandatory but is VERY educational for your fitness:
Now for the good stuff….
We are going to GIVE-A-WAY a pair of Reebok CrossFit Nano’s (of your choice!) to one lucky registrant.  All you have to do is 1) Register for the Open 2) Do every workout 3) Submit a score for each workout 4) work hard and enjoy yourself!
The give-a-way is something we started in 2013 to get people a little more excited for the Open and to reward you for your hard work.
Ok that’s the only Open rambling I will do and hope you took the time to read this.  Happy training everyone!


Workout of the Day – Note, as our now 8-week strength program has progressed we are now on a heavy week leading up to the first workout of the CrossFit Open.  Please scale appropriately depending on how much you have followed the strength program and take rest days accordingly.


20min Runing clock for two big lifts today.
Snatch –  Quick 10min to find your 1 Rep Max Snatch
then, immediately into
Clean & Jerk – Quick 10min to find your 1 Rep Max Clean and Jerk


For Time:
Handstand Push-ups (Sub Barbell Strict Press 95/65)
Ring Dips


Post your scores to the Whiteboard.

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