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Skills WOD:
Strict Pull-ups
5 x 3
or
Strict Bar Muscle-ups
5 x 3
Conditioning:
“Helen”
3 Rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Results
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Team Buskas Regionals T-shirts are in. Pick them up at the gym if you pre-ordered. There are no extras available.
Bob Harper: The Hardest Worker – CrossFit Journal video [ipod] [mov] [HD mov]
Strength WOD:
Every Minute On the Minute for 5 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squat (Choose Load)
Conditioning WOD:
21-15-9 Reps for time of:
Handstand Push-ups (Strict)
Front Squats (195#/125#)
Bar Facing Burpee
Results
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Today was a shorter version of 2014 Regional Event 4 for Individuals (that one is 21-15-9-6-3 reps). It will be fun to watch how strict handstand push-ups and more reps fit into that 20 minute Regional time cap.
Regionals begin this weekend:
Weekend 1: May 9-11, 2014
North Central (Chicago, Ill.)
Canada West (Vancouver, B.C.)
South East (Jacksonville, Fla.)
Latin America (Santiago, Chile)
Weekend 2: May 16-18, 2014
Central East (Cincinnati, Ohio)
Canada East (Toronto, Ontario)
North West (Kent, Wash.)
Europe (Copenhagen, Denmark)
Australia (Wollongong, Australia)
Weekend 3: May 23-25, 2014
Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)
Weekend 4: May 30-June 1, 2014
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)
SRCF Team Buskas Regionals T-shirts are being printed this week! We will post when they are in for all who pre-ordered.
The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.
Stay tuned for announcements of any potential SRCF class schedule adjustments for Friday May 16 and Saturday May 17.
Strength WOD:
5-5-5-5
Overhead Squat
Conditioning:
2010 NW Regionals Event 1:
3 Rounds for Time:
10 Overhead Squat (135#/95#)
50 Double-Unders
Results
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The WOD today was the first WOD of the 2010 Northwest Regionals; a nasty short couplet that taxes the lungs. I’ll never forget this WOD at that Regionals, especially Chris Spealler doing this in under 3 minutes. At that time he weighed 135 lbs. and completed 30 bodyweight overhead squats and 150 double-unders in less than 3 minutes.
Chris Spealler Top Time (2:39) 2010 NW Regional Event 1 [wmv] [mov]
McDreamy demo’s the WOD:
Nutrition:
The movie the food industry doesn’t want you to see. Fed Up: The Official Trailer
Regionals:
The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.
Stay tuned for announcements of any potential SRCF class schedule adjustments for Friday May 16 and Saturday May 17.
Main class:
Team “Maltz Challenge”
As a team of 2 complete for time:
Advanced RX Class:
Strength WOD:
5 Sets for load
1 Press + 2 Push Press + 3 Push Jerk
Conditioning WOD:
“Maltz Challenge”
For Time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/26# each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400m Run
Results
Mark trains with the sled for Regionals:
Saturday was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. Having run this once a year, yesterday was the first time I programmed it as a team version rather than just solo and the Half Maltz.
Handstand Push-ups with David Durante and Alessandra Pichelli – video [ipod] [mov] [HD mov]
04.05.14 / Regional Tickets on Sale Now
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Hang Snatch (Choose Load)
Conditioning WOD:
5 Rounds for time of:
12 Thrusters (75#/55#)
12 Box Jumps (24″/20″)
Results
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Want that muscle-up? Then you need to practice. A lot. Of everything. Strict pull-ups, dips, chest to bar pull-ups, transitions, kipping swing, false grip… you get the point. You have to put the time in, be patient and work at it. You can’t skip the strict pull-ups and the deep ring dips and expect to jump on the rings and knock them out.
How to Get Your First Muscle-up CrossFit Invictus
Regionals:
The Team events announced for the Regionals are the best yet. These will definitely test and weed out teams that are made up of 1-2 Games or Regionals Caliber athletes and some specialists. This also marks the first year in which Regionals Team athletes will have to complete all the events.
Skills WOD:
Handstand Push-ups (Strict, Kip, Deficit or Ring)
5 x 5
* Scale to strict press 3×5 or Assisted HSPU (Pike off box, abMat, etc.)
Conditioning:
3 Rounds for time of:
800m Run
21 Power Cleans (155#/105#)
Results
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OnRamp:
There are a couple spots remaining for the May OnRamp. If you know of someone interested in signing up then let them know before it starts next Tuesday at 7pm!
Schedule:
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