Category: CF Games

Let the Games Begin

Strength WOD:

10 Rounds for Load of:
1 Snatch Grip Deadlift + 1 Hang Snatch (Squat)

* Rest 60 seconds between sets

Conditioning WOD:

3 Rounds for time:

500m Row
25 Air Squats
3 Wall Climbs 
25 Air Squats
3 Wall Climbs

Results 

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Bill_Hang Snatch - 1 Bill_Hang Snatch - 2

It’s finally here. The 2013 CrossFit Games Open. A year has gone by and now the season begins! Are you ready to test your fitness? Even if you didn’t register to compete you will still participate by doing the Open as the workout of the day. Here is the scoop for tomorrow’s WOD. Please read and be prepared as this will be a weekly thing for the next five weeks.

General Guidelines:

  1. Each Thursday we will run the Open WOD for all classes.
  2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
  3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
  4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
  5. Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
  6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.1 Guidelines:

  1. We are not allowing general scaling tomorrow. Either you stay at the snatch weight you get stuck at or you will just use the same bar each round of snatches for the AMRAP. 
    • Example: You can do 30 reps of 75#/45# snatches but not 135#/75#. You complete the next round of Burpees and keep snatching the first bar at 75#/45# and go back to Burpees. Continue this for 17 minutes. If you cannot snatch 75#/45# then you will start with a lighter bar but must use that bar and load for the entire WOD.
  2. All judges must be aware of the tiebreaker rule. After each Set of 30 snatches you must have their time recorded on the scorecard. This breaks ties for people who get through a set of snatches faster than another. 
  3. Women’s bar with metal 5# plates must go below the knee for the first 30 snatches, then with bumpers at 75# must return to touch the floor. NO 1# plates are required on a women’s bar for the Open. Women’s 15kg bar is considered 35# for the Open only. This is per the Rulebook. (I personally hate this rule. It’s BS. They should just publish the actual weight as the required load).
  4. ROM: 
    • Burpee is chest to deck, touch target with both hands to a target 6″ over top of full arm extension
    • Snatch can be power, full, split but cannot stop at shoulders or be a C&J
    • Stand all the way up each rep, feet together on snatch
  5. Tips:
    • Keep moving through the burpees at a methodical and rhythmic pace. Do not sprint.
    • Break first round of snatches into sets, take minimal rest. 
    • Use all weight changes as active rest. Don’t sit there breathing when you should be moving and loading the bar while resting. 
    • Second round of snatches do not try to cycle too many reps together unless you can snatch like Froning. Consider fast singles with a drop and re-grip. 
    • For burpees focus on chest up first then hips/butt while looking back between the knees as you jump your feet up. This will be the cue you should hear in your head “chest up, butt up, stand up” when getting off the floor. 
    • Keep your feet slightly wide in the burpee (hip width, not too wide).
  6. Have fun. You will get your ass kicked. That’s the beauty of CrossFit. One day fitter!

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75#/45# Snatch, 30 reps
30 Burpees
135#/75# Snatch, 30 reps
20 Burpees
165#/100# Snatch, 30 reps
10 burpees
210#/120# Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo – video [ipod] [mov] [HD mov] 

"Sh*t Ton of Ten"

Strength WOD:

3/3/3
Push Jerk

Conditioning WOD:

For time:

10 Power Clean (135#/95#)
10 Burpees
10 Push Jerk (135#/95#)
10 Burpees
10 Clean and Jerk (135#/95#)
10 Burpees
10 Push Jerk
10 Burpees
10 Power Clean

Results

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Rona_Ton of Ten

The Open WOD is announced tomorrow at 5pm PST LIVE. Don’t forget they will also demo the WOD live with Dan Bailey and Scott Panchik as well. My prediction? Continuing the Open tradition they will F it up completely and have some sort of “technical no rep” while everyone hits refresh and burns out their mouse(s) waiting for the WOD.

Watch below for the latest. Some interesting rules regarding masters and the impact it will have on some Regionals, tips on how to tackle Open WOD scenarios, as well as tell how many of you paused it to look at the Whiteboard behind Tony Budding to try and spot potential WOD’s? (Don’t believe any of them!) 

“CrossFit Games Update: March 5, 2013” – [video]

 
Power Hour

"Baseline" Bonus

3 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Results

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Debra and a solid push-up:

Push-up - 1

Push-up - 2

A 3 round spin on Baseline today. I didn’t expect to see many 2 round PR’s (you could note your time at 2 min. if you PR’d and record it) but when the mind knows you have another round to go it’s not likely you will sprint that 400m lap and go all out through the reps. 

Surprising to read a story in Men’s Health of value but these are the same areas we commonly focus on (knees out, good shoulder position, and mobility/rolling/proper recovery of your shoulders, legs and calf muscles):

Avoid Common Weightlifting and Sports Injuries: Men’s Health

CF Games 2013: 2 days until we learn the first WOD of the Open.

“The Open Is Upon Us” – [video]

“Josh Bridges on the 2012 Games Chipper Event” – [video]

Outta Gas

Skills WOD:

10 minutes Ring Dip or Muscle-up practice

Or complete:
Max reps in 2 Minutes of Muscle-Ups

Conditioning WOD:

5 Rounds For Time:

200m Run
9 Chest-to-Bar Pull-ups 
22 Wall Balls (20#/14#)

Results

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Gasser

Read: Become A More Coachable Athlete by David Lipson, theboxmag.com (Too funny. “get it in close even if it gets a little weird.“)

CF Games Open 13.0 Suprise Event Announcement by Dave Castro – [video]

The Rogue Booth at the 2013 Arnold Classic Bumper Plate Flag. America!

C2B_Back C2B_Front

Max Effort 1k Row

Strength WOD:

5/5/3/3/1/1/1
Front Squat

* 25 Minutes total

Conditioning WOD:

For time:

Max Effort 1000m Row

Results

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1k Row

Mark does a traditional back squat while Chris does a more advanced no hand back squat:

Back Squat_Mark N Squat PR No Hands

General announcement (RANT ALERT):

Please park correctly with your vehicle when you come to the gym. 

There are white lines outside painted on the ground in which you need to fit your vehicle in. If you are over the white lines then that is a no rep. This concept is not hard. When you go to other places in your vehicle you are required to do this procedure many times a day. When you don’t it takes two spaces. This multiplied by a few cars/trucks/SUV’s doing the same becomes several spaces and when people arrive for the next class they end up parking in front of the other businesses which then lose their allotted spots for their business and their customers. 

This creates a chain of events I call the “Ahole effect”. Similar to the “butterfly effect” one small event such as thinking you can park in two spots and will be gone in an hour or so (i.e. being an ahole) spirals out of control and someone gets annoyed and then before we know it we start hearing complaints about using far more than our number of “official” spots for our business and that there is no room in the parking lot for their employees or customers (i.e. them being aholes). This leads to potential complaints that we get that end up ranking somewhere between the severity of global warming and the zombie apocalypse.

This ends up with any potential complaints annoying me and making me have to not only respond to them and address them with our neighbors and/or property management company, it also turns me into a raging AHOLE. I hate anonymous complaints and don’t like getting them. Hate. I really hate frivolous, stupid complaints about things like “parking, noise, activity” and the like in an industrial park that is supposed to be a place where businesses conduct their business and make a living. So the less complaints I have to deal with the better. Then I don’t have to be an ahole about it. Then no has to hear about it. So thanks in advance for not parking like you are a superstar rapper or sports player or like you live in a trailer park.

If this rant doesn’t work then I will start programming things like “Parking Skill Work: 10 minutes to work up to a single attempt at pulling into a parking spot.”

** Note: If this post offends you in any way then you are probably parking like an ahole. Please go move your vehicle.

Notes:

The CF Games Open is in 5 days, around 19 hours, and 13 Minutes as I write this. Are you ready? Nicho is.

Nicho is Ready games.crossfit.com

A Word from Spealler games.crossfit.com

Gripper Chipper

For time:

10 Deadlift (275#/155#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Pull-ups
10 Deadlift (275#/155#)

Results

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Chipper

KB Swings Deadlift

Love snatches! Watch USA Weightlifting team member Natalie Burgener put on a clinic.   

Cluster Ladder

For time:

10 Squat Clean Thrusters (95#/65#) AKA “Cluster”
Run 200m
9 Squat Clean Thrusters
Run 200m
8 Squat Clean Thrusters
Run 200m
7 Squat Clean Thrusters
Run 200m
6 Squat Clean Thrusters
Run 200m
5 Squat Clean Thrusters
Run 200m
4 Squat Clean Thrusters
Run 200m
3 Squat Clean Thrusters
Run 200m
2 Squat Clean Thrusters
Run 200m
1 Squat Clean Thruster
Run 200m

Results

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Snatch fun from yesterday:

Snatches

READ THIS: “Why The Burgener Warm-up?” by Cody Burgener on CrossFit Invictus

Sign up for the Open! 

If you are someone who is wondering about the Open, then go to the link to the left to learn what it is. For the 3rd year in a row we will be a host gym that participates in the Open. Each Thursday for 5 weeks from March 6-April 7 we will program the Open WOD for that week and everyone who comes in will complete that WOD. We will ensure that all participating athletes will have a judge (warning: be prepared to judge!) and will have a make-up opportunity on Saturday.

If you want to measure your fitness against the rest of the world of CrossFitters then sign up and so long as you RX the WOD your score will count each week. Typically the first week is something that the majority of CF’ers can complete and progressively the weights get heavier and the movements more advanced over the course of the 5 weeks. At the end the top 48 men, 48 women and 30 teams from each region around the world will advance to the next round of Regionals. 

Why do the Open? Really it’s an opportunity to compete against yourself and be a part of the biggest CF community event. It will force you to push harder and possibly do more than you thought you could. It has been a setting we have seen several people achieve PR’s and do something new by simply just competing. It also is a fun, gym building event. The season provides a focal point for making each of us cheer for one another, push each other, and police each other to give our best week in and week out. Take the chance to test yourself and you just might learn you had more in you than you thought previously. 

Sign up here

CF Games athlete Elisabeth Akinwale Urges CrossFitters to Sign Up for the Open

Matt demonstrates the “Palm Tree Cross”:

Palm Tree Cross

Reminder: MONDAYS and WEDNESDAYS…. 4:00 pm class!

We are testing out this time slot through March to see if people can make it. 
If you want to keep it, you better show up regularly. 

Bunch of Jerks

Main Class:

Teams of 2 complete:

2 Rounds for time:
30 Power Clean & Jerks (135#/95#) 
400m Run
50 Pull-ups
400m Run
70 Kettlebell Swings (53#/35#)

* Runs are together with your partner, otherwise alternate work on each exercise as you see fit.

Advanced RX Class:

Strength WOD:

Every 45 seconds for 6 Minutes:
1 Power Clean + 1 Hang Clean (Squat) + 1 Push Press @ 70% 1RM of PC&J

Conditioning WOD:

“2011 CrossFit Games Event 3”

Alternate the following for time:

5 Rope Climbs 15′
5 Clean and Jerks (145#/115#) 
4 Rope Climbs
4 Clean and Jerks (165#/125#)
3 Rope Climbs
3 Clean and Jerks (185#/135#)
2 Rope Climbs
2 Clean and Jerks (205#/145#)
1 Rope Climbs
1 Clean and Jerks (225#/155#)

Results 

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Games WOD

I love when a workout really helps someone overcome a fear or obstacle. When it goes beyond just gutting out a rep from sheer exhaustion; it makes you dig deep and do something that truly scares you. Today the rope climbs were a challenge for Lindsay to overcome. She has climbed the rope before. She can climb in a WOD. However the last time she did this particular WOD the combination left her unable to finish a climb and she fell. She wasn’t hurt but it was a little scary (more for her than those who saw it, but scary for all). Today she tackled it head on and didn’t flinch. She PR’d the WOD and made all of her climbs. Well done. Ring that bell!

Meredith_Pull-up

Bridges is Back by games.crossfit.com

In the Gym with Christy Phillips by Greatist.com

Adv RX Class: Hard at work?

Complex

Or hardly working?

Coffee Time

"JT"

Skills WOD:

7 minutes Handstand Push-up / Ring Dip practice

Hero WOD:

21-15-9 Reps of each for time:

Handstand Push-Ups
Ring Dips
Push-Ups

Results

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“JT“

In honor of US Navy SEAL Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005. RIP.

Derek N. demonstrates a solid push-up:

Derek_Pushup

CrossFit Games:

The dates are announced! July 26-28. Home Depot Center, Carson, CA.

“Andy’s Muscle-up” with Dave Castro – video [wmv] [mov] [HD mov]

Human Shake Weights

Strength WOD:

1RM
Overhead Squat 

* 25 Minutes total

Conditioning WOD:

10 Minute AMRAP (As Many Rounds As Possible) of:

10 Overhead Squats (75#/55#)
7 Hand Release Burpees
5 Knees-to-elbows

Results 

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OHS - 4 OHS - 1

OHS - 2 OHS - 3

Watching people attempt 1RM overhead squats and back rack jerks is like watching human shake weights before they hold their breath. Lots of PR’s today but more importantly positioning and technique is improving across the board. Snatching pays off.

The checkout WOD was intended to keep everyone moving at a constant pace (similar to an Open WOD), with the hand release throwing something new in that made you focus while tiring your shoulders a little more.

Coaching points on OHS:

  • Jerk from the back rack off your shoulders (it doesn’t count if your arms are locked out and you take a bar already in the OH position)
  • Active shoulders overhead throughout the lift 
  • Armpits forward, chest is up
  • Tighten the core and inhale with a deep breath, held during the lift (this will reduce the “wobble” effect)
  • Weight in heels, hips begin the squat by pushing back then down
  • Knees out
  • Full depth
  • Drive up with the chest or push up on the bar as you rise, exhale at the top

“Coaching The Overhead Squat” with Justin Bergh – video [wmv] [mov] [HD mov]

Checkout

CF Games Open: 

Nutrition: “Junk” Food for thought…

“Today, one in three adults is considered clinically obese, along with one in five kids, and 24 million Americans are afflicted by type 2 diabetes, often caused by poor diet, with another 79 million people having pre-diabetes. Even gout, a painful form of arthritis once known as “the rich man’s disease” for its associations with gluttony, now afflicts eight million Americans.

The public and the food companies have known for decades now — or at the very least since this meeting — that sugary, salty, fatty foods are not good for us in the quantities that we consume them. So why are the diabetes and obesity and hypertension numbers still spiraling out of control? It’s not just a matter of poor willpower on the part of the consumer and a give-the-people-what-they-want attitude on the part of the food manufacturers. What I found, over four years of research and reporting, was a conscious effort — taking place in labs and marketing meetings and grocery-store aisles — to get people hooked on foods that are convenient and inexpensive.”

SNORIDGE CROSSFIT