"Re-Cap of the 2014 CrossFit Opens @ Vagabond"(4.1.2014)

*The Re-Cap of the 2014 CrossFit Opens at Vagabond CrossFit*


With the 2014 CrossFit Opens finished and in the books, I sit back and reflect on how in awe I am of this group. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. There were 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 40 out of 400 teams in the Northeast region, missing Regionals by only a few spots. Carolyn Regan, Kat Austin, Kate Morgis and Kathleen Morrissey were all first timers at the Opens and Corrin and Heather had competed in the Opens once before- each of these woman brought strong value to the team and performed incredibly. Andrew placed 80th out of 9,000 men in the Northeast region- absolutely amazing. Keith Derba (first time at the Opens), John Morrissey, Mike Dillon, and Chris Desousa all placed extremely well and killed it at the workouts. Even with Kevin’s injured back, which has held him back immensely over the past six months, he came in strong to contribute 4 out 5 workouts to the team.  We had three impressive master level people make it to the second round for Master athletes: John Dunlap, Susan Antonucci, and Bruce Caldwell. Countless other memories: the Matt Auger face, the brute force of Lucas Murphy in each workout, the power of Sarah Clift, the scaled group who pushed their own personal boundaries each week, the sheer determination from people like Jesse R., Erin S., Dave E., Joe I., and so many more- too many to mention!  You all worked incredibly hard-through blood, sweat, torn hands, injuries and aches and fought with so much heart and determination.  I can never say enough how proud I am of this ever growing, ever evolving group of people.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
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3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
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3-5 Minutes of the following:
Coaches Option x Dynamic Prep
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3-5 Minutes of the following:
Row 100 Meters
5 Air Squats
5 Burpees
*Get Heart Rate Up*
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Minutes of the following:
300 Meter Row
20 Step Down Box Jumps
10 Sit Ups
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Rest 6 Minutes
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10 Minutes of the following:
20 Calorie Airdyne(Men)/20 Calorie Airdyne(Women)
15 Wall Balls
10 Burpees
B. Fitness Phase
CrossFit Tester: For the Record Books(Lactate Work)
5 Sets of the following @ 90% effort:
10 touch n go Power Snatches @ 75/45
10 Lateral Burpees
Row 125 Meters
Rest 5 minutes between sets
Go Hard!
C. Competition Phase
Squat Snatch Intense + BSQT/WGHTD Chin + Maximum Aerobic Power Sessions(Airdyne)
A. Squat Snatch @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
B1. High Bar Back Squat @ 72%, 4-6 reps x 4 sets, rest 1:30 between sets.
B2. Weighted Supinated Pull-Up Cluster @ 20×1, 1.1.1.1 4 sets, rest 1:30 between sets.
C. 5 Minutes of Zone 1 Work Airdyne or Row
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20 Sets of the following:
30 Seconds @ 90%
30 Seconds @ 30%
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5 Minutes of Zone 1 Work Airdyne or Row
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