February is RANGE OF MOTION MONTH. This means that when a movement appears in a WOD- range of motion for that movement will be previewed and practiced before the 3, 2, 1, Go… you will be encouraged to hit that range for the duration of the workout. AND you will be encouraged to NO REP yourself if that is the case. We are going to take that one step farther for those of you participating in the CrossFit Open. You will be subjecting your movement to GAMES STANDARD- or “GS” scrutiny. Those shooting for GS will not only no rep themselves, but open up the floor for observation to coaches who will assist in making that no rep call. I encourage all of you who can physically obtain the range of motion required to shoot for GS… to make sure that you do hit GS in all your movements.
Stay with me here… when you complete a WOD using GS… then you should make that notation behind your finish time on the chalkboard. When you write GS up there… you are stating, “I hit full range of motion on all reps… I am sure of it” This will prepare us all for hitting solid range of motion during the CrossFit Open.
Remember the CrossFit Open Sectionals that we hosted last year? Well it is time to register as of February 1st. Click HERE to get all registered and ready to go- to read up on the excitement and understand the process. We will have CrossFit Malibu registered so that you can join our team.
Wednesday’s WOD: class times at 7, 9, 10am and again at 5pm. Strength class at 6pm.
*Complete as many meters + push up reps as possible in 16 minutes of:
Row 250 meters (Run 200 meters)
“GS” push ups are: hand release push ups- with quadriceps fully OFF THE FLOOR, and toes in contact with the floor at all times. IF you can’t maintain this position- attain a position that you CAN continue with- let the coach know that you will use this range of motion- then stick with it for the duration.
Post total number of meters plus pushups and scaling to chalkboard/journals… along with GS if you adhered to this standard. *Possibly altered programming- depending on number of people in class, but these 2 movements will remain the same.*