The 2019 CrossFit Open begins this week. While there have been some changes to the selection process for the CrossFit games, the open for the 99% doesn’t change. We will continue our tradition of watching the announcement on Thursday night at 6pm, which means there will be no 6:15pm class on Thursday for the next 5 weeks and we will make sure the 5:15p class is wrapped up early to watch.
Friday we will program the 19.X workout, so the classes from 5am-12p will run as scheduled and we will run likely 2 heats of the open workout and you will judge for the other members of your class. In the evening we will not have classes but instead run our Friday Night Lights.
Friday Night Lights means come watch our members compete in the open workouts and the will be heats to sign up into. A suggested warmup will be posted and you will be on your own to make sure you are ready when your heat begins.
The open is a very fun and excited time. I encourage you to join in!
Boise CrossFit – CrossFit
Goat Day (2 Rounds for weight)
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM.
Today’s suggested EMOM
Odd: 40s row, 20 s/m, score watts
Even: 5-7 dumbbell bench press