Category: CF Games

Strength WOD:

3-3-3-3
Clean Pull

Conditioning:

4 Rounds for time:

7 Muscle-Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

* Sub 2 C2B pull-ups for 1 MU

Results

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Want a muscle-up? Get there through strict ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even one of these components and you will likely not get a true muscle-up. Work on these skills regularly and this will be one of those movements you love.

Spencer hits a PR using the Force:

The Story in South East – CrossFit Journal video [ipod] [mov] [HD mov]

Main Class:

In Teams of 2, complete 20 Rounds for time:

3 Squat Clean (115#/75#)
3 Power Snatch (115#/75#)

* One bar. Alternate each round with your partner. (10 rounds each partner)

Advanced RX Class:

Strength WOD:

1RM
Clean & Jerk

Conditioning WOD:

5 Rounds for time, load and reps:

100m Run
1 Clean & Jerk (Pick load)
Max Reps Unbroken Muscle-ups

* Sub Chest-to-bar Pull-ups

Results

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The Story in Canada West – [video]

Strength WOD:

4-4-4-4
Back Squat

Conditioning:

For time:

21 Deadlifts (225#/155#)
21 Kettlebell Swings (70#/53#)
400m Run
15 Deadlifts
15 Kettlebell Swings
400m Run
9 Deadlifts
9 Kettlebell Swings
400m Run

Results

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Week 4 Regional Highlights 

CrossFit Games Update: June 4, 2014

Strength WOD:

1-1-1-1-1
Power Clean

Conditioning:

5 Rounds for time of:

5 Power Clean (185#/135#)
10 Box Jumps (30″/24″)
200m Run

Results

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Today was a fun day to work on power movements. I had to force myself to not drop by the gym and ruin a perfectly good rest day. If you did the 1RM Hang Power Clean last week then this was a good test to see how you work from the floor vs. the hang and analyze if your 1st pull needs focus. I love seeing all the PR’s and improvement on the board. 

Regional coverage continues from Africa, North East, South West, and NorCal

Quote of the day: 

“That fires my ass up,” Burgener said after watching Neal Maddox hang snatch 295 lb. for an Event 1 record. “I’ve never seen anybody at this level move that fast, be that strong and mobile. Outstanding, just outstanding!” he said.

~ Mike Burgener, USA Weightlifting senior international coach, watching Event 1 from the stands.

Conditioning:

For time:

10 Strict Pull-ups
20 Calorie Row
30 Burpees
40 Thrusters (75#/55#)
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
200m Run 

Optional Skill Work:

Muscle-up or Muscle-up progressions practice 

Results

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Fun chipper today that keeps climbing in reps and heart rate. 

Competition: Why We Do It – [video]

Notes:

OnRamp for June begins this Tuesday. There are a few spots remaining so if someone you know wants to sign up the schedule is the top post of this site along with the link to register.

Act quick and don’t wait as we will NOT be running an OnRamp in July!

411 on FITAID:

We are now carrying FITAID in the gym. 

What is it? FitAID is a performance and recovery drink made specifically for athletes.  FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. It’s lightly carbonated, sweetened with raw organic blue agave and stevia, has 45 calories per can and tastes great. Supplements include: Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract. You can keep drinking your protein shake and still have FitAID as an additional supplement for your recovery routine.  There is no protein in FITAID, but it does have supplements that support joint health, cardiovascular health, and muscle fatigue.

Each can is $3. You can either pay cash or start a punch card on top of the small fridge in the lobby. Just take a punch card, put your name on it, and put it in the alphabetized box. After your WOD when you want one just mark off a can on your card. Each month we will bill your card and mark off the paid cans and put your card back in the box. 

Note: If you want to preorder a case at a discount from their web pricing, let us know and we can order it for you and save $5 off the online case price plus shipping ($12).

You can learn more about FITAID here –http://www.drinkfitaid.com/overview/

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

AMRAP (As Many Rounds As Possible) in 8 Minutes of:

3 Snatch (135#/95#) 
25 Double Unders

Checkout:

21-15-9 Reps of each for time:

Hollow Rocks
AbMat Sit-ups

Results

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Just out of OnRamp and learning quick:

Take the time to dial in your set position before you snatch or clean. Line up the feet correctly on the bar, set your hips, back, grip, lats and shoulders to the correct position for your physiology. Learn and memorize that position and work on bar path with an empty bar. Master your footwork and where your feet go. Practice the “positions” from floor, to knee, to hips over and over. Get confident in the overhead position and how you receive the bar. Work tight areas through mobility but more importantly understand bar path and receipt of the bar overhead. Getting these fundamentals down will ensure continued progress.

Regional Preview 2014: Week 4 – [video]

Watch archived coverage from Regional Week 3

New Team Competition Series This Fall

We are now carrying FITAID in the gym. 

What is it? FitAID is a performance and recovery drink made specifically for athletes.  FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. It’s lightly carbonated, sweetened with raw organic blue agave and stevia, has 45 calories per can and tastes great. Supplements include: Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract. You can keep drinking your protein shake and still have FitAID as an additional supplement for your recovery routine.  There is no protein in FITAID, but it does have supplements that support joint health, cardiovascular health, and muscle fatigue.

Each can is $3. You can either pay cash or start a punch card on top of the small fridge in the lobby. Just take a punch card, put your name on it, and put it in the alphabetized box. After your WOD when you want one just mark off a can on your card. Each month we will bill your card and mark off the paid cans and put your card back in the box. 

You can learn more about FITAID here –http://www.drinkfitaid.com/overview/