The Open Begins October 10th
The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await. The CrossFit Open is for anyoneevery level of CrossFit athlete, working parents, teenagers, retirees, all the way up to athletes aiming for the Games. Every person who participates makes the competition that much more fun and exciting, no matter their skill level.
- The CrossFit Open Begins October 10th
- 5 weeks - Every Friday we will complete the WODs in Friday class, AND at an event which we call Friday Night Lights.
- Friday Night Lights - we encourage as many athletes to come at this time to do the WOD - heats are arranged, we compete, we cheer on others, we hang out....
- Can't come on Friday, you can make it up on Sunday at Open Gym, or email for special arrangements.
- To register, it's $20 with CrossFit, not 802... You can sort the leaderboard here and track your progress over the years. NO, you don't have to sign-up to participate at 802, it's just a little more fun if you do! Those that sign-up get a score keeper, a score sheet, results logged to track progress, and a little more stake in the game. That stake in the game is often what pushes people to achieve more than they thought they were able. We've been doing this for 6 years....Trust us, it's worth it to sign-up!
SIGN-UP HEREhttps://youtu.be/yuUwmp05cRI
Keys to a Powerful Thruster
- Stay Back.Often people perform thrusters and loose their balance because they are too forward. Stay back on the heels and keep the bar in close. The weight of the bar should be over your mid foot, not your toes. As you go into your thruster, think about sitting back and driving your chest up; this will help you keep the bar in a good position.
- Have A Good Rack. If you lack mobility in the upper back, lats or shoulders, then the rack position for a thruster is going to be a challenge. Ideally, you want a pseudo rack position when completing a thruster. The thruster rack position is a hybrid of the front squat and press. With that pseudo rack position, the bar should be sitting high on your shoulders and, if mobility allows, hold onto the bar throughout the entire thruster. The minute that bar slides down your shoulders is the minute it owns you!
- Punch The Bar Up!Youve got to be aggressive in your thruster. As you are driving up, punch the bar to the ceiling! Imagine gaining speed as you accelerate out of the hole with the peak speed being when you punch the bar overhead.
- Pull The Bar Down! As aggressive you are punching the bar up, you need to have that same speed coming down. Actively pull the bar down to your shoulders and let the weight of the bar take you down into your squat. Pulling the bar down will help you accelerate your thrusters as well as make them feel a little more weightless since you are allowing the bar to do more work.
- Breathe At The Top.Pause for an extra second when the bar is overhead. This is faster then bringing the bar to your shoulders where you will undoubtedly take more then one second to breathe and lose momentum in taking you down. Establish a good rhythm for breathing (aka dont hold your breath) and breathe at the top.
