Phew! Well, we got 17.1 out of the way. Heckuva way to start the 2017 CrossFit Open! Do you think that’s the last of the dumbbells or do you think they might show up in another workout? Thrusters? Walking lunges with the DBs overhead? Anything is possible with Dave Castro in charge.

And what about the seminars with Dr Mike!?! I hope you left one or both days full of knowledge that you’re ready to apply.

I wanted to start off by bringing back to life a blog post I wrote last summer. It has to do with counting your reps. But what is that? What is a rep? Or what’s considered a ‘good rep’? It has to do with the movement standard that the coach discusses before the workout – chest to deck on push ups, hitting the 10′ (red) or 11′ (blue) mark on wall balls, hips below the crease of the knee on squats, or taking off with both feet at the same time on a burpee box jump. We might stress these more often during the Open season, but these aren’t specific to the Open workouts – they are how you should be counting every rep in every workout that you do. Miss the mark on a wall ball shot? Call yourself out and do it again. Don’t hit chest to deck on push ups? Don’t write Rx next to your name on the board. Struggling to hit depth on squats? Get in extra mobility before class and talk with your coach on additional drills to help get you there.

Off my soapbox.. let’s take a look at the workouts this week..

Monday – I’ll just say that this workout was programmed 3 weeks ago, well before 17.1 was announced! Don’t take any frustrations out on the coaches. 😉

Tuesday – Let’s forget Monday every happened.. squats! Yea! Things we like that aren’t DB snatches!.. wait, wut..

Wednesday – A good, simple barbell complex. 12 minutes of fun.

Thursday – If you enjoy a longer ‘sexy metcon’, this is your jam. Shouldn’t be *too* taxing before 17.2 tomorrow.

Friday – CrossFit Open WOD 17.2.. any guesses as to what it might be?? A repeat workout from a previous year? Chest to bar pull ups? Handstand push ups? Or maybe a movement we have yet to do in an Open workout..

Saturday – Speaking of a repeat workout, here’s your chance to try one of the Open Workouts from 2011.

Show up, do work, and let’s have another great week.