Intramural Open 2018

THE INTRAMURAL OPEN 2018

The CrossFit Open is a worldwide CrossFit competition. We do it every year. It’s fun.

We have hosted the CrossFit Open since we opened in 2013. In 2015 the Intramural Open was born, combining the worldwide competition that is the CrossFit Open with the community that is CrossFit Proficient. That year, over 20 members of the Proficient community tried their hand at CrossFit “competition” in both the Rx and the new SCALED division. It has grown every year since.

Our goals at Proficient: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Just watching your teammates GO is inspiring.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

In 2018, through the Open, we’re going to have three intramural teams competing. And you’re going to be on one of them.

The Three Intramural teams don’t have names yet. But their Captains will be chosen this week.

REGISTRATION

Registration for the Open can be done at games.crossfit.com, and choose CrossFit Proficient as your Affiliate.

DRAFT

Some of you will be ‘drafted’ onto an Intramural team, as we want to ensure even distribution of our most competitive athletes.

That’s where you come in. You’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!

POINTS

+1 Point – Attendance: every member of a team that completes an Open workout at Proficient each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at Proficient for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.

+5 Points (bonus) – 6th workout: see below.

WORKOUTS

In 2018, athletes competing in the Open will have only four days to complete each workout but we will be hosting heats throughout each Saturday morning of the 5 weeks of competition. The Open will have five workouts; we have a BONUS tournament planned, which will take place the Saturday following the CrossFit Open.

As usual, you can be tested at any CrossFit Group time on the 5 Saturday’s during the Open. You’ll need a 10 session pass or current membership. The sixth event will be a freebie for anyone registered on any Intramural team.

PRIZES

The top team will also earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Register online at the CrossFit Games site, and let’s start this party!

Inter-Class Throwdown 2017

THE ANNUAL INTER-CLASS THROWDOWN!

WHEN!? – Mon 14th – Fri 18th August

HOW!? – Click to Enrol for the Throwdown 

WHAT!?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Proficient! Last year the title has been taken out by the 6pm Crew, can anyone knock them off the podium this year!?

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 2 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor.

SO THIS IS HOW IT WORKS:
The daily workouts for Monday 14th August, Tuesday 15th August, Wednesday 16th August and Thursday 17th August will be programmed ‘as normal’. So whether you just want to come and train or you want to help your class log the highest score, then you can.

Each class on the Monday through to Thursday will perform the same workout (scaled up or down appropriately for each class/level) and all of the scores from that class will then be logged and an average taken.

The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

The challenge will end with a Final Throwdown on Friday 18th August which anyone can take part in. A last chance to change the leaderboard!

WHAT ARE THE CLASSES/TEAMS?
We have produced a list below of the classes/teams. Many of you attend the same class regularly and will know straight away which class is your crew. Some float between classes, which is fine, but whatever class you attend on the Monday-Thursday your score will count towards their average. On the Friday your score would go under the class you attend most during the week.

Some classes on the schedule have been coupled together so the attendance numbers are roughly all the same throughout the day and also take into consideration ‘the floaters’.

HERE ARE THE CLASSES/TEAMS:
The “Morning Class” – 6am/7am Open Gym
The Lunchtime Crew “LTC” – 9:30am/12pm
The “Afternoon Shift” – 4pm Open Gym/5pm
6pm Crew – 6pm/7pm Open Gym

“WHAT IF I DON’T WANT TO TAKE PART IN THE THROWDOWN?”
We understand that not everyone likes the idea of competing; you just want to train hard. The workouts/classes Monday-Friday will run as normal 60min classes, it’s just that the workouts will be used for the teams to log scores.

“I DON’T HAVE AN UNLIMITED MEMBERSHIP BUT WANT TO SUPPORT MY CLASS ALL WEEK! WHAT CAN I DO?”
Not a problem, for the week of 14th August to the 18th August we will allow everyone to attend unlimited classes that week at no extra cost.

“I WANT TO HELP MY CLASS, DO I HAVE TO ATTEND EVERY DAY DURING THAT WEEK?”
Not at all, just come and train whatever days you can and have fun! As we are using the average scores it doesn’t matter how many people are in each class on a given day.

“I’M WORRIED ABOUT BEING ABLE TO DO THE WORKOUTS. WHAT WILL THEY BE LIKE?”
Not to worry, all the workouts will come with appropriate scaling for all levels.

The workouts will be a mixture of individual and team workouts.

“HOW TO SIGN UP?”
If you are just taking part Monday to Friday there is no need to sign up.

So, get yourselves signed up and get ready to bring your game faces, the battle for the fittest class in CrossFit Proficient is about to unfold…

FITNESS!!

What Will You “Look” Like on July 14?

Just for a minute consider something…

Consider who you want to be on July 14th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on July 14th?

That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here: http://www.whole.lc/wlc1705/pt/cfproficient.  For eight weeks, starting on May 20th and ending on July 14th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on July 14th.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video: https://www.youtube.com/watch?v=xbicemIo-Sk

To join my team: http://www.whole.lc/wlc1705/pt/cfproficient

Our Team’s name: CrossFit Proficient

Inter-Class Throwdown


THE ANNUAL INTER-CLASS THROWDOWN!

WHEN!? – SATURDAY 20TH AUGUST 10AM – 2PM

HOW!? – Click to Enrol for the Saturday Throwdown 

WHAT!?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Proficient! Last year the title has been taken out by the 6pm Crew, can anyone knock them off the podium this year!?

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began a year ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor.

SO THIS IS HOW IT WORKS:
The daily workouts for Monday 15th August, Tuesday 16th August, Wednesday 17th August and Thursday 18th August will be programmed ‘as normal’. So whether you just want to come and train or you want to help your class log the highest score, then you can.

Each class on the Monday through to Thursday will perform the same workout (scaled up or down appropriately for each class/level) and all of the scores from that class will then be logged and an average taken.

The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

Friday 19th August we will schedule an active recovery workout so you can still train, but there will be no scores logged this day.

The challenge will end with a Throwdown on Saturday 20th August which anyone can take part in. A last chance to change the leaderboard!

WHAT ARE THE CLASSES/TEAMS?
We have produced a list below of the classes/teams. Many of you attend the same class regularly and will know straight away which class is your crew. Some float between classes, which is fine, but whatever class you attend on the Monday-Thursday your score will count towards their average. On the Saturday your score would go under the class you attend most during the week.

Some classes on the schedule have been coupled together so the attendance numbers are roughly all the same throughout the day and also take into consideration ‘the floaters’.

HERE ARE THE CLASSES/TEAMS:
The “Morning Class” – 6am/7am Open Gym
The Lunchtime Crew “LTC” – 9:30am/12pm
The “Afternoon Shift” – 4pm Open Gym/5pm
6pm Crew – 6pm/7pm Open Gym

“WHAT IF I DON’T WANT TO TAKE PART IN THE THROWDOWN?”
We understand that not everyone likes the idea of competing; you just want to train hard. The workouts/classes Monday-Thursday will run as normal 60min classes, it’s just that the workouts will be used for the teams to log scores.

You do not have to take part in the Saturday Throwdown if it’s not your thing, but you’re more than welcome to come along and support your friends and fellow class members.

After the Throwdown is over there will be some drinks and nibbles before we head to the pub (Venue TBA) to hopefully soak up some sunshine!

“I DON’T HAVE AN UNLIMITED MEMBERSHIP BUT WANT TO SUPPORT MY CLASS ALL WEEK! WHAT CAN I DO?”
Not a problem, for the week of 15th August to the 20th August we will allow everyone to attend unlimited classes that week at no extra cost.

“I WANT TO HELP MY CLASS, DO I HAVE TO ATTEND EVERY DAY DURING THAT WEEK?”
Not at all, just come and train whatever days you can and have fun! As we are using the average scores it doesn’t matter how many people are in each class on a given day.

“I’M WORRIED ABOUT BEING ABLE TO DO THE WORKOUTS. WHAT WILL THEY BE LIKE?”
Not to worry, all the workouts will come with appropriate scaling for all levels.

The workouts will be a mixture of individual and team workouts.

“HOW TO SIGN UP?”
If you are just taking part Monday to Thursday there is no need to sign up. If you want to take part in the Saturday Throwdown (as a athlete) you will need to sign up here so we can have an idea of numbers. The Saturday Throwdown is FREE!

So, get yourselves signed up and get ready to bring your game faces, the battle for the fittest class in CrossFit Proficient is about to unfold…

FITNESS!!

Proficient Games – Winter 2016

Workout 1:     “Karen meets Annie”

For time:

50-40-30-20-10 reps of:

Wall-balls   22/14lb 10/9ft Target (Open), 22/14lb 9/9ft Target (intermediate)

Double Under’s (open), Single Unders (intermediate, twice the amount of reps)

10min Timecap

Only one Athlete working at a time. Athletes can swap in and out as much as they like, however every time they do, 5 Synchronised Sit-Ups must be completed before the next Athlete starts. Both athletes must complete at least 1 rep of each movement each round. 

Ab-Mats are allowed.

Workout 2: “FRANpire”

3-6-9-12-15-18-21 reps of:

Thrusters

Pull-Ups

Men’s weight (Open/Intermediate) – 42.5/35kg, 47.5/37.5kg, 52.5/42.5kg, 57.5/47.5kg,62.5/52.5kg, 67.5/55kg, 72.5/60kg

Womens weight (Open/Intermediate) – 30/20kg, 35/25kg, 37.5/30kg, 42.5/35kg, 47.5/37.5kg, 52.5/42.5kg, 57.5/47.5kg

Pull-Ups (Open), Jumping Pull-Ups (intermediate, top of head should be no closer than 6″ to the bar)

Each partner has 8 minutes to get through as many rounds as possible.

While Partner 1 does their Pull-Ups, Partner 2 adds weight to the bar.

1 minute break between Partners rounds to reset bar.

Score is combined total reps for both partners.

Workout 3:        “Grip It”

Each Athlete must complete the following in order; only one Athlete can work at a time.

10 Calorie Row

20 KB Swings 28/20kg (open), 20/16kg (intermediate)

10 Deadlifts 102.5/70kg (open), 80/50kg (intermediate)

20 KB Swings 28/20kg (open), 20/16kg (intermediate)

10 Calorie Row

In the remaining time complete as many Goblet Squats with the KettleBell as possible. Score is the total number of Goblet Squats.

7min Timecap

*Partners cannot be more than 1 exercise away from each other, for example if partner 2 is on the row, partner 1 cannot move onto the Deadlift until partner 2 gets to the KettleBell Swings.

Workout 4:        “Move It”

Move as much weight as possible from Ground to Overhead.

Athletes have 2 minutes to load the bar and find a working weight.

They then have 5 minutes to rack up as many ‘points’ in weight as possible going from Ground to Overhead.

Athletes must use the same weight for both partners. You can alternate at any number of reps, but no more than than 5 reps in a row for one partner.

Your score is the number of completed reps multiplied by the weight on the bar.

Minimum weight is 52.5/35kg (open), 42.5/30kg (intermediate).

SIGN UP

Events & Weekend WOD

UPCOMING EVENTS

Open Workout 16.1 – Saturday 27th Feb
Wear your team colours and get to the box and support those participating in the Intramural Open.

WLC Finale – Friday 11th March
Make sure you get in and complete the final workout and measurements


 

Friday 26th February

Nasty Girls V2
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you cannot complete a Muscle-Up, choose either MU Transitions, Pull-Ups or Ring Dips

Metcon
3 Rounds for time:
Run 400m
21 Thrusters, 30/20kg

Saturday 27th February

16.1 – Announced Friday 11:30am

Events & Weekend WOD

UPCOMING EVENTS

Paint Ball Sunday 21st Feb

Intramural Open starts next week! Join us at the box for the live workout announcement Friday morning


Friday 19th February

Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

5 Rounds for time:
20 steps Overhead Walking Lunges, 60/40kg
20 MB Sit-Ups, 22/14lb
20 Supermen
Rx 60/40kg
L1 42.5/30kg
L2 30/15kg

Saturday 20th February

Emilie’s Member of the Month WOD

3 Rounds:
10 Deadlifts, 42.5/30kg
9 MB Sit-Ups, 22/14lb
8 Push-Ups
7 Power Cleans, 42.5/30kg
6 Front Rack Lunges, 42.5/30kg
5 Pull-Ups
4 Push Press, 42.5/30kg
3 Front Squat 42.5/30kg
2 Burpees
1 Rope Climb
400m Run

Events & Weekend WODs

UPCOMING EVENTS

Proficient Kids: Term 1 – Starts 6th Feb Click here to sign up

WOD & Wine Night: 12th Feb Click here for more details

Paint Ball: Sunday 21st Feb Click here for more details


Friday 5th February

Skill
Squat Clean

Conditioning
5 Rounds for time:
10 Squat Cleans, 42.5/30kg
30sec L-Sit Hold
10 Squat Cleans, 42.5/30kg
60sec Hang from Pull Up Bar

Saturday 6th February

Crain
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 60/42.5kg
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 42.5/30kg
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20/14lb
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here