Category: CF Games

Main Class:

In a Team of 2, Complete for time:

100 Thrusters (95#/65#)
100 Pull-ups 

* One partner works at a time, alternate reps with your partner

Checkout WOD:

2 Minute Max Reps (AMRAP) of:
Ball Slam (30#/20#)

Then complete:

2 Minute Max Reps (AMRAP) of:
AbMat Sit-ups

Advanced RX Class:

Strength WOD:

1RM
Squat Clean Thruster (Cluster)

Conditioning:

“2013 Games Event: Legless“

For time:
27 Thrusters (95#/65#) 
4 Legless rope climbs (15 foot)
21 Thrusters
3 Legless rope climbs
15 Thrusters
2 Legless rope climbs
9 Thrusters
1 Legless rope climbs

Results

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Thrusters and Pull-ups or Rope Climbs all make for a rough combination. Congrats to Debra for her first 15′ legless rope climb in a WOD yesterday. This was our first time programming legless rope climbs for the advanced class and many of you completed as many (or more) as the majority of the 2013 Games athletes did in the “Legless” event. 

Merry Christmas and Happy New Year from Chuck Norris

Duck, Duck,Walk!

The Rope Climb – CrossFit Journal

CrossFit – Event Summary: Men’s Legless

CrossFit – Event Summary: Women’s Legless

Strength WOD:

1RM
Push or Split Jerk

Conditioning WOD:

For time:
500m Row
Then 3 Rounds of:
10 Front Squat (135#/95#)
5 Push Jerk (135#/95#)

* Must clean bar from ground; no racks

Results

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Coaching Tip: Recovery from a split jerk: Recover front foot halfway back, then back foot the rest of the way forward.

Video: Push Jerk, Catalyst Athletics

Video: Split Jerk, Catalyst Athletics

Watch this: Oly Analysis: Chad Vaughn Clean and Jerk, CrossFit Journal

Main Class:

As a Team of 2 Complete AMRAP in 25 Minutes of:

400m Run (as a team)
50 Dumbbell Push Press (35#/20#) 
50 Pull-ups 
50 Dumbbell Front Squat (35#/20#) 
50 Push-ups 
50 Dumbbell Walking Lunge (35#/20#) 
50 Air Squats 

* Alternate each exercise with your partner except for run which must be done together as a team and both partners must be back before starting the reps. Only one member working at a time. Post total rounds.

Advanced RX Class:

“2009 CF Games Final Chipper WOD”

For time:

15 Squat Cleans (155#/105#)
30 Toes-to-bar 
30 Box Jumps (24″/20″) 
15 Muscle-ups 
30 Dumbbell Push Press (40#/25#) 
30 Double-Unders
15 Thrusters (135#/95#)
30 Pull-ups 
30 Burpees
300ft. Overhead Walking Lunge w/Plate (45#25#)

Results

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Quote of the day: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.” ~ Pat Sherwood CFHQ Trainer

Good read from Speal below. What I love most about the community in our gym is that we have all types who train for being fitter in life, train for other sports, or train CrossFit as a sport. And somehow it all just WORKS!

Training CrossFit vs. CrossFit As A Sport by Chris Spealler

The Advanced RX class chipper today brought back memories of watching the final go down in Aromas at the 2009 CF Games.

My recap from that first trip: “Our CrossFit Games Experience“

BREAKING NEWS: CrossFit Threatens America Special Report: Fitness Lonnie

Skills WOD:

Every Minute On the Minute (EMOM) for 5 minutes complete:

Handstand Push-ups: Choose a number of handstand push-ups to do every minute on the minute for 5 minutes.

* Goal is to maintain the same number of HSPU each minute. Rest remainder of minute once you reach your target number. Use strict or kip but stay consistent throughout.

Conditioning WOD:

15-12-9 Reps of each for time of:
Squat Clean (165#/115#)
Burpees

Results

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Movember kicked off TODAY! Put that razor down and get scruffy for prostate cancer awareness! 30 days to MO!

Tomorrow I will post the 2013 SRCF Movember T-shirt design.

She’s back! Still Smiling: Annie Thorisdottir on Recovering From Injury games.crossfit.com

Archived Footage of the 2013 CrossFit Invitational

Strength WOD:

3-3-2-2-1-1-1
High Hang Snatch

* Full, scale to power

Conditioning WOD:

Each Individual Run for time:

9 Hang Snatch (135#/95#)
9 Muscle-ups
200m Run 
7 Hang Snatch 
7 Muscle-ups
200m Run 
5 Hang Snatch 
5 Muscle-ups
200m Run  

* Scale 1 MU to 1 strict pull-up / 1 ring dip

Results

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“Perform a snatch from the high-hang position. The high hang differs among coaches – it can either involve the hips and knees, or only the knees.”: High Hang Snatch Demo Video Catalyst Athletics

2013 Reebok CrossFit Games Recap Video

REMINDER: NO PM Classes this Thursday 10/31. Classes are at 0630, 0830, 0930 and 1130 only. Happy Halloween!