The 2023 Blue Eagle Open is here!
Starting Friday, February 17th at 5:30 PM, we will have our first of four workouts to help determine this year's championship team. Here is our schedule of workouts:
Feb 17th, Fri night, Warm-up at 5:30 PM, 1st heat 6 PM
Feb 25th, Sat morning, Warm-up at 9 AM, 1st heat 9:30 AM
Mar 3rd, Fri night, Warm-up at 5:30 PM, 1st heat 6 PM
Mar 11th, Sat morning. Warm-up at 9 AM, 1st heat 9:30 PM
YES!! You are on a team đ (The only exceptions are if you are a âpersonal training or nutrition onlyâ client, then you have not been assign to a team. If you want to participate, that would be GREAT! We would love to have you! Let your coach know.)
Here are the teams. Men and women are divided into divisions:
Your team captains are in Gold.
The "BLUE" division is highlighted in Blue.
The "EAGLE" division is highlighted in Light Orange.
The "FOREVER FIERCE" division is highlighted in Green.
Scoring/Points
6 pts. Submit a testimonial video to the lead coach on your team done at the gym. One submission only for points! Hereâs how:
Step #1: Find your coach and ask them to film you or you can film it yourself. Make sure you send it to your coach in portrait.
Step #2: Wipe off any sweat (I know itâs the gym) and smile real big for the camera đ
Step #3: While recording, answer the question: âWhat has changed in your life since coming to Blue Eagle?â
6 pts. Leave a Google/Facebook review on our Blue Eagle page. One submission only for points!
3 pts. Come to a Blue Eagle Open event day and do the workout.
1 pt. For every person outside of the gym that you bring.
1 pt. For the top 3 in RX and Scaled divisions.
Themes
Feb 17th, Fri night. KIDâS ONLY HEAT â˝ď¸đ!
All kids age 8-14 y.o are welcome to join! Heat starts at 6 PM.
If you have any questions, please connect with a coach in class or reply to this email. Have a great day!
TIPS FOR CROSSFIT OPEN WOD 23.2
CrossFit Open workouts are numbered. The first number refers to the year, i.e., â23, while the second number refers to the week, i.e., 2 means the second week. This weekâs workout is called CrossFit Open Workout 23.2. This workout has two parts, A and B, which will be scored separately. Effectively, athletes will do two workouts back-to-back.
CrossFit Open Workout 23.2A is an AMRAP 15 of five (5) burpee pull-ups and ten (10) shuttle runs (1 rep = 50 ft). Every round, five (5) burpee pull-ups are added. This workout quickly becomes a burpee pull-up workout.
Bryanâs tips:
Start at a slow pace. Remember, this is a 15-minute workout. If I told you to run for 15 minutes, you would not start as a sprint.
Keep moving. Even if you start at what feels like a slow pace, your adrenaline will want you to go faster. You want a pace you can maintain for the entire 15 minutes. The best scores will be when athletes keep moving instead of taking breaks.
If you have to take a break, take it by jogging or walking the shuttle runs. At least in this way, you are still making progress.
On the burpee pull-ups, jump high to reduce the amount of work you have to do for the pull-up. There is NO REQUIREMENT that you do a pull-up. If you jump high enough to get your chin over the bar, the rep counts!
If you are better at pull-ups than you are at jumping, you can also do a kipping pull-up after the burpee.
Focus on completing one workout at a time, in this case, Open 23.2A.
CrossFit Open Workout 23.2B gives athletes five (5) minutes to establish a 1-rep-max thruster (from the floor). As soon as Open Workout 23.2A ends, the clock for 23.2B begins.
Donât worry about the transition from part A to part B. Five minutes is longer than you think to give you enough rest for one (1) rep.
You will likely have enough time for only three reps.
I recommend that your first lift is at a weight you know you can hit.
Add 10-20 % for your second lift.
Base your third lift on how the first two lifts felt.
Allow your bar to be loaded by friends. Your role in between reps is to rest.
Communicate! If you know what weight you want on the bar, tell everyone. If you donât know and you need help, tell a coach you need help. We will BE HAPPY to make these decisions for you.