SCCF Intramural Open 2019

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What is all this fuss about?

The CrossFit Games Open has returned and with it the Second City CrossFit Intramural Open.  The Intramural Open is designed to get everybody involved and keep the spirit high over the course of the 5 week Open.

For full details and dates, please head over to games.crossfit.com where you can sign up to the worldwide leaderboard and join the Second City CrossFit affiliate team #SCCFstrong

Just like in previous years, for five weeks there will be two versions of the same workout released for anyone to complete and see how they stack up not only within their gym, but worldwide against all other competing CrossFitters.

The first Friday Night Lights event will be February 22nd.

How will it work?

Three teams have been formed within the walls of SCCF.  Each is captained by two members.  These members have been on a recruiting drive since Friday. If you’re looking for a team to join then grab one of the people shown below and see if they have space in their cap!

Each and every team member is valuable as they can all earn points towards the team total regardless of their score on the actual Open workout.

For 2019, your SCCF teams are:

Team Aromas - captained by Chloe and Ed

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Team Madison - captained by Lauren and Paul

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Team Carson - captained by Louise and Rhod

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How do you earn points?

Team members will then participate in the CrossFit Open workouts each week and have an opportunity to earn points for their Intramural Open team in a number of ways.  They are as follows:

    1    (+1) Each team member that completes an Open WOD with a judge from a different team will earn a point for their team’s total.  RX workouts and scaled workouts score the same.

    2    (+1) The top three male and female RX scores for each week will earn an additional point for their team total.

    3    (+5)  The team that is deemed to have shown the most spirit during each Friday Night Lights will earn 5 bonus points.

    4    (+1) Any team member completing an Open WOD during Friday Night Lights will earn an extra point for their team.

    5    (+2/+1) Athletes who challenge an athlete from another team to compete in a head-to-head throw down during Friday Night Lights will earn their team an extra 2 points for a win, whilst 1 extra point will be earned for a loss.  All head-to-head match ups must be submitted to Mike via the team captains by Friday 1530.

    6    (+1) Hitting a PB during any of the Open workouts will earn an extra point for their team.

   7     (+1) Judging a member of a different team during an Open workout. 

SC60 and SC Compete February Update

SC60

Each month we know that our SC60 programming will have a slight bias toward one of the 10 General Physical Skills. This bias might not be immediately noticeable to athletes; however, each month we will have delineated tests, workouts, skills, or drills that will lend themselves to that month’s particular focus. We will also be angling our SC60 programming to slightly bias or adjust to the 2019 Open structure later this month.

February’s specific focus for SC60 classes will revolve around the General Physical Skill of...ACCURACY! Accuracy is often misunderstood...it’s not just hitting wall ball targets (although we will do that a lot!)...it also means the accuracy in hitting positions, cycling movements, not missing your singles or doubles, and where you jump / land while weightlifting. This focus on accuracy will show up in strength, skill, and workout elements. It also offers tremendous carry over into the 2019 Open Season as we can see high levels of frustration when accuracy is tested:

  • Whipping yourself on those double unders?

  • Not being able to efficiently cycle a light bar?

  • Not hitting the target during a wall ball?

If that sounds familiar to you, then fear not - we will cover it all, ladies and gents. We will also introduce a few new benchmarks and olympic lifting complexes that play into our monthly focus. Work hard and stay true!

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SC Compete

Since the introduction of SC Compete it has been great to see a whole range of people using both the Development and RX threads to help move them towards their competitive goals. One of the major plus points of bringing this form of programming in house is that if you need to discuss it with a coach then we know where you are and can help advise you on how to best use or modify it to suit your goals.

To recap, each training day has three parts.

Part B is our SC60 workout, and we recommend you perform this in one of the classes, although it can be done during Open Gym hours if you are pushed for time (or even adapted for completion at home or in a globo gym!).

If you are adding pieces to your training then you should start with Part A. Whether this is before or after Part B doesn’t matter too much, but this is the first supporting piece of the puzzle. At this time of the year Part A is invariably conditioning biased as we know that competitive CrossFit is fundamentally an endurance sport and there is no shortcut to a bigger gas tank.

Each Monday we will publish on SugarWOD what the bias work will be each day of the week. These are programmed as Part C. The idea behind these is to bring up weaker areas of your overall capacity (conditioning, strength or gymnastics) and we suggest picking one bias, following it for 3-6 weeks and then re-evaluating where you are. Part C does not replace Part B, and should only really be completed after Parts A and B (unless you are desperately short on time and then if it’s your bias day then it could replace Part A but not Part B).

With all these new things, watch this space for the introduction of the next supplementary programme in the next few weeks….

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SC Compete

We get it.

CrossFit is not only a superb way of staying fit and healthy, but has become an avenue that people can choose to compete in. There are competitions that involve big prize money and international competitors, there are others that involve a few local gyms getting together and having some fun, and there is everything in between.

There has been a growing demand from SCCFers for guidance on how to start to make the transition from every day fitness to competition performance, and now we are pleased to announce that we will be taking the guesswork out of things for people.

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No longer will people have to look externally for super secret workouts that hopefully dovetail in with our SC60 program. No longer will people need to pay for someone who doesn’t know them to tell them where their extra conditioning should be focused or when they should be practicing their gymnastics skills. You won’t be wrecked from the extra deadlifts you added the day before we deadlift in class.

The ultimate goal of SC Compete is to prepare athletes with competitive aspirations to reach their goals. Our main focus will be preparing athletes to be ‘competition ready’ in February-March time frame each year. Each athlete will need to adjust the programming to their own physical and psychological tolerances as well as determine what is the investment necessary to reach their particular goals. For example, an athlete who aspires to qualify for Regional-level competition will approach SC Compete differently than an athlete looking to have fun at a local competition. Both are legitimate goals ands can be accomplished through thoughtful application of the program, but the day to day execution will look very different.

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SC Compete RX and Development are programmed on a 7-day training cycle with 5 training days and 2 rest or recovery days. Each training day consists of three parts -- A, B, C. Parts A (dedicated conditioning, strength, or metcon) and B (our SC60 workout) are prescribed for all athletes and should be accomplished as closely to as written as possible during normal class times if possible. Part C is bias or weakness work which each athlete can choose to follow on a daily basis. We recommend that the athlete pick one bias, follow that track for 3-6 weeks, and then evaluate their progress. You can expect a slightly higher level of skill, heavier loads and sometimes more volume with SC Compete RX. Whether you complete the programme in one or two sessions in a day will be dependent on your schedule and staff can help advise you.

SC Compete will also be used as the base programme for SCCF to select a squad (or squads) for Strength in Depth in November 2019. If you know anyone with aspirations of representing SCCF at SiD please direct them towards a conversation with Mike as soon as possible.