Category: CF Games

Strength WOD:

1RM
High Snatch (Full Squat; Mid-hang)

Conditioning WOD:

For time:

5 Rounds of max reps of each of the following exercises:

1 Minute of Row for Calories
30 Seconds Rest 
1 Minute of Push-ups
30 Seconds Rest 

* The clock does not reset or stop between exercises. Three-minute round of max reps per exercise. On call of “rotate”, the athletes must move to next station immediately for best score. 

** Score total reps/calories per round.

Results

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Lots of red ink and bell ringing means a PR kind of day! The PR’s weren’t just in weight lifted either; as many made the smart decision to focus on technique over load (always the right move) and saw noticeable improvement. Put the emphasis on drilling mechanics and the PR’s will keep coming.

From the Update Studio: Top Moments of 2014

Chris Spealler Story

Sub-3 Minutes: Team Rogue Fitness Red 

Strength WOD:

15 Minutes to Establish a 2RM:
Front Squat

Conditioning WOD:

As Many Rounds As Possible in 25 Minutes of:

800m Run
30 Kettlebell Swings (70#/53#) 
30 Pull-ups

Results

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Happy birthday to Jill!

If you want to know why I have never programmed the benchmark “Eva” for the entire gym then just imagine doing 5 rounds of today’s WOD. It’s horrible, takes forever, wrecks the hands, and really ruins you for the rest of the week. Not good training.

The ALS Ice Bucket Challenge has spread to many in our community. Apparently the best place to accept the challenge is outside after a long workout. Today saw many bucket-fulls and these pics capture only about half of the people who took the plunge. Good times for a good cause! (Don’t forget to donate)

Annie Thorisdottir moves to New York to become a head trainer at a new affiliate:

Your New CrossFit Trainer? Just the Fittest Woman On the Planet. wellandgood.com

CrossFit gets more media coverage with really bad interviewers and demonstrations:

Annie T. Interview on the New York News

The World’s Fittest Man and Woman? foxnews.com

Main Class:

Partner up and go for time: 

* Start with 4 burpees and EMOM stop and complete 4 burpees; with remaining time in each minute complete:

40 Thrusters (95#/65# Barbell for all movements)
40 Sumo Deadlift High Pull
40 Push Jerks
40 Power Snatch
40 Front Squat

(30 minute time cap)

* One barbell per team. Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work. 
** One athlete works on the bar at a time (the other rests), and the team is allowed to alternate as needed and then move to the next barbell skill once they have completed all 40 reps.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep. 

Advanced RX Class:

Strength WOD: 

1-1-1-1-1
Clean & Jerk

* Full or Power; Split or Push

Conditioning WOD:

“Air Force WOD”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps. 

Or “Top Gun”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

20 Thrusters (135#/95# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps. 

Results

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Congrats to the latest OnRamp group! Be sure to introduce yourself to Shay, Pavan, Josh, Mike and Chris. 

Top Gun WOD Demo: Graham Holmberg

Dmity Klokov: 1st King Kong WOD

From the Update Studio: Jason Khalipa retires from individual CrossFit Games competition.

Skills WOD:

3-3-3-3-3
Strict Chest-to-Bar Pull-ups or Strict Pull-ups

Conditioning:

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Handstand Push-ups
9 Ball Slams (30#/20#)

Rest 1 minute. Repeat for 5 Cycles. 

Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds.

Checkout:

Max Reps In 6 Minutes of:

800m Run
Max Effort Muscle-ups in remaining time

* Scale to max Ring Dips

Results

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Congrats to Kris and Sam E. for getting their first muscle-ups today! Like the first pull-up that’s a milestone every CrossFitter remembers. Also thanks to Coach Lindsay for having a fun “Rowling” competition post workout tonight.

Tomorrow normal class times. Both classes will do the partner Hero WOD “31 Heroes”.

Worth watching: Highlights from the 2014 Reebok CrossFit Games

Interested in the CF Team Series?  Then start planning, read up and make a team! The more teams the merrier for SRCF.

Registration Open for CrossFit Team Series

Extended Sub-3 Minutes: Team Rogue Fitness Black

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.