"CrossFit Open 14.1 Released on Thursday Night/Showing at Vagabond"(2.27.2014)

*CrossFit Opens 14.1 Released on Thursday Night @ 8:00 pm*
We will be doing a showing on Thursday @ 8:30 pm at Vagabond for all who want to attend and hang out and watch the release of the First Opens Workout of 2014.
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
You can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
We will be creating heats and times for those who sign up on Saturday to workout for a mini-competition feeling at Vagabond CrossFit. We will have Scaled and RX Divisions, so each person feels comfortable within their surroundings, and to ensure safety during each and every workout.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
6 Minutes of the following:
Row 100 Meters
7 Goblet Squats
5 Plank Walk-Outs
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
10 Step Ups(5/each side)
5 Ring Rows or Strict Pull Ups
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
7 DB Push Press
5 DB Front Squats
+
Rest 3 Minutes
+
6 Minutes of the following:
30 Seconds of Jump Rope
30 Seconds of Goblet Squats
B. Fitness Phase
Maximum Aerobic Power Sessions
6 Minutes of the following:
Row 100 Meters
7 Front Squats @ 95/65
5 Toes to Bar
+
Rest 3 Minutes
+
6 Minutes of the following:
Airdyne 12 Calories
10 Box Jumps
5 Pull Ups
+
Rest 3 Minutes
+
6 Minutes of the following:
Airdyne 12 Calories
7 Barbell Push Press
20 Walking Lunges(10/each side)
+
Rest 3 Minutes
+
6 Minutes of the following:
Row Max Calories
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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