-Written by KC
Welcome Barry Cruttenden
24th Fittest CrossFit Athlete in the world in the 60+ Masters division in last years Open. He missed an invitation to the CrossFit Games by 2 places!!! He's back stronger than last year and has the skill of Double Unders! YAY!
He's been through 2 heart attacks, open heart surgery, and 25% of his heart unusable, this guy says at 63 years old he's in 'the best shape of my life'. What a stud! Such an honor to have him in the box for his first Open WOD this season while he's on vacation. Meet up and talk story with him!
CrossFit Open workouts start tomorrow Wed. March 6th!
The first CrossFit Open workout is less than some hours away...Why would I care so much about you registering or taking the judges course? Because I care about YOU. And I care about our box. The more experience & educated we ALL are the stronger TEAM of athletes we become in our gym. Kulia i ka nu'u: Strive to reach your highest. That's why.
IMPORTANT UPDATE: Although the Judges course is only mandatory for our Affiliate Manager who I, as the Affiliate owner could designate anyone to do this job to validate our scores online, I have appointed myself to this job, and I have passed the judges course. As the affiliate manager, it is my job to be like the 'Head Judge' in any competition and educate the other 'judges' about how to judge. As your Affiliate Manager, and head judge, I am strongly trying to encourage all of you to take the judges course because it will educate you better than any 5-10 minute talk I can give you in class. And it will give us a 'pool' of CrossFit judges to use in any of our future events also, and even to help people on a day to day basis in class. (I overheard Lisa T. call someone out for not locking out their ar ms on a push up in class and I LOVE THIS. It's not picking on each other, its supporting each other to do our best in class!) I thought I knew a lot about the standards, but after taking the course, and having to re-take some of the modules because I didn't pass, it really did help me become better at looking for movement standards. You can retake it till you pass, and you can start it and come back to it later, it's broken up into modules.
I am offering a $20 CFAS merchandise credit to any of our athletes who complete the course and bring in their certificate.
You can use the $20 for a CrossFit AllStar T-Shirt, hat, water bottle, or towards a WOD-book or Fuel Book. You can combine credits with a spouse and get a Jacket if you choose ($40 value). If you already took the course and passed, then you already have a credit! Please use the credit in person and not online. Mahalo!
I will be purposely be picking those who have passed the judges course, to judge others, and I am hoping we have a large pool to pick from. If not we will do our best for sure to make our workouts valid, no matter who is judging. We will keep our standards high!
Here's our updated roster so far. If you registered but do not see your name below, please edit your profile and select CrossFit AllStar as your affiliate:
I am so proud of you ALL for entering! Last year there was only 3 of us (Josh, KC, Marta). This year there are 21 on our roster! GO TEAM!
We will BE DOING THE OPEN WORKOUTS ON WEDNESDAYS(you can come in during Barbell Club 6-8pm) AND FRIDAYS DURING ALL CLASSES.
If you cannot make it to the gym for any reason, or would like to do your workout on the weekend, or re-do your workout to try to improve your score, it will be YOUR RESPONSIBILITY to contact me to come in and do your workout so I can judge you. IF YOU DO THE WORKOUT ON YOUR OWN WITH NOT JUDGE YOU MUST FOLLOW THE VIDEO SUBMISSION INSTRUCTIONS FOUND ON THE CROSSFIT GAMES WEBSITE.
Let me know if you have any questions at all!
With Appreciation,
Coach KC
New Friday 8:15 AM class starts this week!
Monica Tarver, shown at right, will be co-coaching this new class with myself on Fridays at 8:15 am. After a couple of weeks this will become a class that will regularly be coached by Monica! You will get to know her much better, but know she is a CrossFit Level 1 Certified Trainer, and a dedicated AllStar Athlete. She won second place in our AllStar Round Up Competition in the scaled division. She also has a 3 year old son, Tracen, and works to help support her husband Dr. Luke Tarver, a dentist here in Waimea town. You might have seen her in the gym recently, shadow coaching and getting comfortable coaching you all. Well you can tell by the picture here that she wants YOU to come to her class this Friday at 8:15am! She's READY FOR YOU!
Workout of the Day Monday 3/4/13
Group Warm Up
Work on your Goat for 10min!
Conditioning
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Then: AMRAP 12 min
Rope Climb
Push Up
As many reps of each as possible
Workout of the Day Tuesday 3/5/13
Warm Up:
Tabata Box Jumps
Gymnastics Drills
Skill:
Tripod Headstand
Stradle Headstand
Strength:
3 X 3 Push Press (try to find 3 RM)
Conditioning:
3 Rounds for time:
200m Run
100m Walking lunges
50 Air Squats
