Author: Squatch

Strength WOD:

1-1-1
Snatch

Conditioning WOD:

For time:

2014 CF Games Event “21-15-9 Complex“

For time:
8 Deadlifts (155#/115#)
7 Power Cleans (155#/115#)
6 Power Snatches (155#/115#)
8 Pull-ups
7 Chest-to-Bar Pull-ups
6 Bar Muscle-ups
6 Deadlifts
5 Power Cleans
4 Power Snatches
6 Pull-ups
5 Chest-to-Bar Pull-ups
4 Bar Muscle-ups
4 Deadlifts 
3 Power Cleans 
2 Power Snatches 
4 Pull-ups
3 Chest-to-Bar Pull-ups
2 Bar Muscle-ups

* Scale Bar Muscle-up to Burpee Pull-up

Results

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Today’s fun WOD was a 2014 CF Games event that was a barbell/pull-up complex. The barbell movements are meant to be power and the Games time cap was 7 minutes. The highlights of this event were watching Camille Leblanc-Bazinet go unbroken on all of the pull-up/bar muscle-up movements each round and Rich Froning getting serious and beating everyone to start his climb back to the top.

The Full Snatch – CrossFit Journal article [pdf]

The Snatch with Cyrus:

The post below from The Outlaw Way on the differences of CF Games crowds from year to year is right on.

5 Observations from the 2014 CrossFit Games: #2 www.theoutlawway.com

The only thing I would add is 2009. In 2009 the crowd was made up of about 800-900 athletes, coaches, and die-hard CrossFitters who all gathered on a ranch in Aromas, CA (Dave Castro’s family ranch) and parked in the dirt to watch the first “world wide” CrossFit competition. That year everyone was shocked to watch a Finnish Fireman win the men’s title and an Icelandic former gymnast almost win had she known how to do a muscle-up. Both Mikko Salo and Annie Thorisdottir showed up that year virtually unknown and beat people all weekend despite learning several movements moments before a couple workouts (double-under, GHD sit-up, muscle-up). Annie fell from 2nd before the final WOD started to 11th due to a DNF in the Chipper when she ran into the muscle-up. She did her very first one in that competition to the cheers of the crowd but couldn’t get another. Tanya Wagner went on to win and the final chipper was the end to a long weekend of grueling workouts.

That whole weekend at the Games was and is still my favorite CF Games I have seen. Everyone took the time to meet practically everyone. Friendships were made over a beer or in the tiny but busy vendor area. It was the year it felt like CrossFit was growing too fast and the athletes were getting to good to keep up. As we drove away from the ranch in a caravan of dust and cars we knew there was no way they could stay at the ranch. Things were growing too quick.

* Note: I didn’t go to the Games in 2008 as we didn’t really think it was worth spending money to go watch. I did however listen to CrossFit Radio on my computer for updates and click the refresh button on my computer repetitively to see the results and if Speal or Josh Everett was going to win. To everyone’s suprise some guy named Jason Khalipa came from nowhere on the final WOD to win it.

Strength WOD:

1-1-1
Clean

Conditioning WOD:

For time:

100 Wall Balls (20#/14#)
75 Push-ups
50 Toes-to-Bar
25 Ring Dips

Results

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Today’s chipper was a nasty blend of movements that worked the upper body and triceps, chest and shoulders. One hundred wall balls to kick things off is both a mental and physical test to keep moving in as few sets as possible.

The “Open” style team series from CrossFit is announced.

Registration for the CrossFit Team Series is open

CrossFit’s commercials from the CrossFit Games coverage – [videos]

August OnRamp starts Tuesday at 7pm! If you know someone who is considering signing up tell them to register ASAP.

Skills WOD:

10 Minutes to practice:
Muscle-ups and Muscle-up progression/skills

Conditioning:

For time:

400m Run
18 Muscle-Ups
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups

* Unlike the 2014 CF Games event, there is no penalty for breaking sets. Scale to 1 C2B Pull-up + 1 Ring Dip for each Muscle-up.

Results

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CF Games Winners: Our Champions

Stat of the day:

The last four times Annie Thorisdottir has competed at the CrossFit Games, she’s finished second (2010), first (2011), first (2012) and second (2014).

This year, despite a 26th-place finish in Triple 3, she finished outside the top 12 only once in the remaining 10 events.

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

“Grace”:

For Time:
30 Clean and Jerks (135#/95#)

“Double-Grace”:

For Time:
60 Clean and Jerks (135#/95#)

Results

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Over the next week we will spread out and program several of the Games workouts or slight variations on them to make them compatible for the gym. Today we started with a classic benchmark in “Grace” and also programmed “Double-Grace” for those who had previously completed “Grace” as RX’d in 5 minutes or less. Stay tuned for tomorrow for a certain biathlon.

WOD Demo: The Final Event including “Double-Grace”:

Individual: Final

Weapons-Grade: Grace with Dan Bailey – [video]

Twinsies:

The CF Games 2014 are now closed:

“Fourging” Elite Fitness

CrossFit Games Update: July 27, 2014

Winners:

Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth

Rich Froning, 2014 Fittest Man on Earth

August OnRamp:

We are starting our next OnRamp on Tuesday 8/5 at 7pm. If you are thinking about signing up then please contact us ASAP! See our “Getting Started” page for details on how to pay and register.

August On Ramp dates are:

• Tuesday, August 5 at 7 pm
• Thursday, August 7 at 7 pm
• Saturday, August 9 at 8:30 am
• Tuesday, August 12 at 7 pm
• Thursday, August 14 at 7 pm
• Saturday, August 16 at 8:30 am

Strength WOD:

2-2-2-2-2
Power Clean 

* Touch and Go

Conditioning WOD:

2014 Masters Event “Down and Back Chipper“

For time:

50 Box Jumps (24″/20″)
25 Toes-to-bar
50 Wall Balls (20#/14#)
25 Ring Dips 
50 Box Jumps 
25 Toes-to-bar
50 Wall Balls

Results

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We are OFF! Schedule will stay the same for the box. Only the Advanced RX Class on Saturday is cancelled. All other classes are at normal times. Tune in each day and watch the Games online. WOD posts will resume when we return. Time to PR my T-shirt shopping!

When we return hopefully there will be more Games workouts to program for the gym.

Masters Final Announced