Category: CF Games

Snatch 1-1-1-1-1 & 7 RFT: Double Unders and Snatches

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings and 2 more

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 AbMat Sit-ups
70 Burpees

**APRIL FOOL’S!** (Real WOD’s below)

Snatch 1-1-1-1-1

CrossFit Games Update: April 1, 2015

7 RFT: Double Unders and Snatches

7 rounds for time of:
35 Double Unders
1 Snatch, pick load

Make one snatch attempt per round. Do not count missed reps.
You cannot repeat a failed snatch! Move on if you miss to the next round. Count only successful lifts and total time.

BTWB

Photos of Jules (Open 15.4) and Deb (Open 15.3) by Rob W.

Looks like a few of you bought our April Fool’s joke when you checked beyondthewhiteboard.com today. No we didn’t do yesterday’s WOD in reverse but that will get programmed at some point in the future!

The leaderboard has locked and Jules sits in 8th worldwide for the Teen Girls 16-17 age division and Deb is in 150th worldwide for Masters Women 45-49 division. Congrats and can’t wait to hear about next steps on the road to the Games for both of you!

Back Squat 3-3-3 & 4 RFT: Shoulder-to-Overheads, Back Squats and 400m Run

Back Squat 3-3-3

4 RFT: Shoulder-to-Overheads, Back Squats and 400m

4 rounds for time of:
6 Shoulder-to-Overheads (135#/85#)
12 Back Squats (135#/85#)
Run, 400 m
Rest 1 minute

2015 Regional Tickets on Sale

Open 15.5 Pics by Rob W.

I want to thank Rob for the outstanding photography he has provided day in and out at the gym and especially for his time and effort in capturing the Open with wave after wave of all of us grunting, sweating, and flopping on the floor for so many of our workouts. The pictures he has shared (see the SRCF Facebook group for the Dropbox links to each album) have captured the raw emotion and exertion of our “Friday Night Lights”.

I also want to call out that now that the Open has ended, we are impatiently waiting to see how the final Leaderboard will shake out for two of our athletes. While there are a couple days before the final standings are “locked” on Wednesday (the deadline for scores to be verified by affiliates), I’m fairly confident the standings won’t shift much for two of us.

In the Teens female category (16-17) Jules is currently sitting in 8th place in the WORLD out of over 1300 athletes! She has consistently battled to stay near or in the top 10 athletes each week and moved up in the final week to 8th place. We are extremely proud of her accomplishment and are hoping when the leaderboard locks we hear good news about how many teens they may invite to the Games this summer for an exhibition competition. Cross your fingers they bring the top 10 to the Games!

In the Masters female category (45-49) Deb is currently sitting in 138th place in the WORLD out of over 6000 athletes! By staying in the top 200 worldwide Deb will get to participate in the Masters Online Qualifiers (Regionals) in April. She will get to complete the next level of workouts over one 4 day period from April 23-27. The Masters Qualifier or “Regional” will then determine the top 20 in each age bracket that go to the Games. I can’t wait to see how these workouts shape up and look forward to Deb attacking them with tenacity and purpose to climb up the leaderboard.

Both of their accomplishments are amazing and inspiring for the rest of us. Their discipline and diligence to training each day show in their results and motivate me personally to want to be better not only next year, but now. I congratulate them both and can’t wait to root for them in the next level of their respective competitions. Regardless of the outcome, you should both be proud!

Thorisdottir and Fraser Win 2015 Open

Team WOD: Tag Team Grace

Tag Team “Grace”

In teams of 2, complete for time:

90 Clean & Jerks (135#/95#)
* One partner works at a time
Post total time

BTWB

Saturday was our “End of the Open” party with a paleo food truck, team WOD, and lots of sore legs. Great to see a good turnout for both the workout and the food.

Monday is the last day for those registered to make-up 15.5. Your options are 6am, 8:30am, 9:30am, 11:30am. I don’t recommend the 4pm due to the time this workout takes but if you need to wait until then you better show up and move with a purpose to get warm-up and ready.

Summing up the 2015 Open I was going to do a write-up but instead I’ll share what Jeremy posted about it as he sums it up perfectly.

“Another year of Friday night lights over….I think this was the funnest yet. Congrats to all the first time open peeps, first time muscle-up peeps, first time HSPU peeps and anyone that tried their best. Remember to celebrate what your body can do and don’t focus on the things it can’t.

Our gym gets better every year and it was a blast watching everyone compete…if you didn’t compete this year for whatever reason it’s time to start getting ready for next year. You won’t regret it.” ~ Jeremy

Results Open 15.5 RX and Scaled

Heavy Single Power Clean & FT: Power Cleans and 200m

Heavy Single Power Clean

Work your way up in weight until it feels heavy. Don’t shoot for your max.
10 minutes to work up to a heavy single.

FT: Power Cleans and 200m

For time:
10 Power Cleans (135#/95#)
Run 200m
9 Power Cleans
Run 200m
8 Power Cleans
Run 200m
7 Power Cleans
Run 200m
6 Power Cleans
Run 200m
5 Power Cleans
Run 200m
4 Power Cleans
Run 200m
3 Power Cleans
Run 200m
2 Power Cleans
Run 200m
1 Power Clean
Run 200m

BTWB

Tomorrow is our last Open WOD for the season. It is a straightforward couplet that will be all about motor and the ability to keep moving with the thrusters and benefits the strong rower. Read up on the workout standards and get ready to close it out tomorrow!

“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)
Scaled and Teens: 65#/45#
Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

Strict Pull-ups : 5×5 & FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets. Scale to Ring Rows (Supine or Floor) or scale up to Strict Chest-to-bar Pull-ups.

15.4 Leaderboard Analysis

FT: Rows; 5x Deadlifts and Toes-to-bars; Rows

For time:
Row 750m
— then —
5 rounds of:
10 Deadlifts (225#/155#)
10 Toes-to-bars
— then —
Row 750m

BTWB

CrossFit Games Update: March 24, 2015

Reminder: Tomorrow is our last Thursday with no 6am Class! Next week the 6am schedule goes back to Tues/Wed/Thurs.

Open WOD 15.5 is announced tomorrow at 5pm. Join us in the gym to watch the live broadcast!

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. Make-ups are Saturday 10:30am or Monday classes before 5pm. Bring refreshments on Friday for post WOD libations.

To celebrate the end of the CrossFit Games Open this Saturday on Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. Help make it a gym-wide pot luck type event by sharing a Paleo or “Faileo” dish if you want. Bring your fitness, money, and appetite!

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

Bench Press : 2 Rep Max & "Nasty Girls"

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

“Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Scale: 1 MU transition (floor) or 1 Jumping MU or 1 Ring Dip for each MU

BTWB

This WOD is one of the benchmark CF workouts from CrossFit.com that was first programmed in 2005. The Nasty Girls were the original trio of female fire breathers from the first CrossFit “Box” (the original CFHQ): Nicole Carroll, Eva T., and Annie Sakamoto.
We can’t do this workout without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, sometimes poor technique/range of motion, no editing, and impressive performances.
The most memorable parts are that 3 women are doing muscle-ups (which was not common several years ago), and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. This video became one of the most watched CF videos that inspired a ton of CrossFitters to get their muscle-up.
Video: Nasty Girls – [wmv] [mov]
J. Anderson and K. King Win 15.4
Results
Results cont

Overhead Squat 5-5-5 & Pt. 1: Power Snatch, Burpee & Pt. 2: Thruster, Kettlebell Swing

Overhead Squat 5-5-5

Pt. 1: Power Snatch, Burpee

12-9-6-3 reps, for time of:
Power Snatch (95#/65#)
Burpee

Rest 3 minutes between Parts 1 and 2

* Call time after first AMRAP, then rest. Clock keeps running.

Pt. 2: Thruster, Kettlebell Swing

12-9-6-3 reps, for time of:
Thruster (95#/65#)
Kettlebell Swing (70#/53#)

* Call time after Pt. 2, subtract Pt. 1 + 3 minute rest to get Pt. 2 time.

BTWB

Open 15.4 Photos by Rob W.

Two parts to the conditioning today to work on getting through sets with less rest and more movement. This type of WOD makes you fight to not put the bar down and keep moving on the burpees or heavy kettlebell swings.

This Friday will be our last Friday Day/Night Lights for Open WOD 15.5. The announcement will be Thursday at 5pm. Bring refreshments on Friday for post WOD libations.

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash

“inFlux: Episode 2.2 Bonus Content” – CrossFit Journal [video]

Team WOD: Toes-to-Bars, Deadlifts, Run, Wall Balls, Pull-ups, Over Box Jumps, Double Unders

In Teams of 2, complete for time:

60 Toes-to-Bars
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Up And Over Box Jumps (24″/20″)
60 Double Unders
* Go in order, split up and alternate work with partner
* One bar, med ball, box per team
* Jump up and over box, you may land on box and jump off
Post total time.
Run as a team.

BTWB

Post your score for 15.4 no later than Monday at 5pm! There are many scores still missing. Don’t wait, click the link below to see your results.

Events:
To celebrate the end of the CrossFit Games Open next Saturday Mar. 28th after our morning 9:30am Team WOD we will have the OutsidetheBox Paleo Food Truck out for a post WOD lunch/social event. We also would love to make it a gym-wide pot luck type event for any of you wishing to share some good eats! Bring your fitness, money, and appetite!

WOD: Main Class: 9:30am
Advanced RX Class: 10:30am to 11:30am
Lunch Time: They will be here approx 11:30am to 1pm

Food Truck Menu:
– Steak ‘n eggs with Sweet potato hash
– Grass-fed Beef chili
– Pork carnita wraps with pico de gallo
– Crispy pork belly with Cauliflower mash
Nutrition Recipe:
Break out that Kitchen Aid Mixer, your bag of SFH Fuel and make some paleo friendly Ice Cream with it!
SFH: Chocolate Cherry Chunk Ice Cream