“HERO WOD” FRIDAY 1-29-16

 In WODs

“FALKEL”

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

 

WARMUP

Coach’s Choice

 

SKILLS

HSPU

Rope Climb

 

WOD

“Falkel”

25 Minute AMRAP of:

8 HSPU’s

8 Box Jumps (30/24)

1 Rope Climb

 

***ATTENTION MEMBERS***

The CrossFit Open is a worldwide CrossFit competition. We do it every year along with 272 thousand people

worldwide, you can say its fun. With a scaled and RX (prescribe division) it is also inclusive for any age group,

skill level or experience. For the last two years, hundreds of gyms have used the “Intramural Open” idea to

build community during the CrossFit Open. So to lessen the angst of anxiety over competition we are proud

to announce that we will be implementing the “Intramural Open” for 2016. Now we will still be doing the

workouts of the open along with the rest of the CrossFit community. We will still be rooting for our athletes

to individually place high on the leaderboard. The intramural open just adds the element of inclusion and

celebration instead of just competition (though there’s a good bit of that, too.) “Competition helps to inspire,

the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering

for you will help you reach a higher plane”, says Chris Cooper the originator of the idea.

The intramural open will consist of 5 teams, those teams will be rewarded points based on participation,

success and most importantly spirit on any given week. The intramural open will have 6 events, yes that is

right 6!! The 5 workouts that are announced by the Director of the CrossFit games Dave Castro, and a final

event we create that may or may not be held in the box. Who knows, stir fry cooking, bowling, jousting, street

hockey, blindfolded dodgeball, it will be something fun for sure. To better explain the intramural open we

will break it down into five stages, registration, draft, pre-open, open and post open.

1. Registration. You must be registered to be selected for a team. Registration for the Open can be done

today at http://games.crossfit.com/announcements/2016-open-registration-live Please choose your Affiliate

as RCFBC or SCICOH. The affiliate has no bearing on the intramural open but should be chosen for the

purpose of competition in the open.

2. Draft. We have selected 5 captains Jay “Mongoose” Cordeiro, Mel Curley Barrett, from Scicoh and Scott

Birmingham, Christy Driscoll, Marlena Delaney from Bare Cove. Every athlete registered for the Open will be

drawn from a hat and drafted onto an Intramural team, regardless of the box that they are currently a

member. This is all about our community for this competition. Team Captains will rotate draws, and then

notify the athletes who have been chosen for their team. The ‘Draft Party’ will take place February 9th 7:30

pm at CrossFit Scicoh all are welcome.

3. Pre-Open. Immediately after the draft, the rest of the membership is open for recruitment by the captains.

Now lets talk about sportsmanship here. You can’t tell Mark Rollins to not sign up and then try to recruit him

with a fictitious endorsement deal. That might be a little obvious. Captains can otherwise bribe, coerce or

otherwise attempt to register any member for their team who are not already registered. Get creative, think

about being a politician and not the bad kind, every recruit counts. Once recruited members sign up on

CrossFit Games site listed above and the captains will report their new members. Because scoring favors the

largest team, we will have a recruiting limit to keep teams even.

4. Open. All teams will participate in each of the announced workouts at a location to be determined. The

first to be a Friday night lights event on February 26th at Bare Cove. Since 5 points are up for grabs with the

spirit of the open award each week. We encourage teams to get creative, if wearing your favorite super hero

costume (we already have batman in Mike LeJeune) or dressing in your favorite 80’s workout attire is what do

for fun, then go for it. Now we know that life may prevent you from joining your teammates on a particular

day, but you can complete the workout elsewhere, just make sure your team represents in your absence. The

goal of the Intramural Open is built to increase participation and fun. So the scoring will reflect those goals:

A) Teams are given 1 point for every athlete who completes a given Open workout.

B) Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men from our

community per workout. (RX ONLY)

C) Teams are given 5 points if they win the “Spirit of the Open” award on any given week. Voted by the

spectators, so we encourage you to invite friends and family.

D) Teams are given 7 points if they win the Week 6 ( secret “fun” event.) Which can be held during the 5

week open competition or the week after, expect the unexpected.

5) Post Open. A grand prize will be awarded to the top team after the week 6 event, the prize will be

announced on Friday February 26th. After all is said and done we will be launching our goal setting program

which is a fantastic opportunity for our coaches and athletes to create long/short term goals.

 

——————–

TRAVEL WOD

Run 5k

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