Category: CF Games

Yay Burpees!

For time:  

70 Burpees 
60 Sit-ups (AbMat) 
50 Kettlebell Swings (53#/35#)

40 Pull-ups
30 Handstand Push-ups

Results

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10 Fierce Badass Animals, 1 Salmon, and 1 Gopher:

SRCFSeattleAffiliateLeague

Picture above from yesterday’s Seattle Affiliate League’s Wk. 2 competition hosted by Jet City CF. Both our teams went and tackled a timed CF Total (weightlifting event of 1RM in Back Squat, Press, Deadlift) for each athlete.  Almost everyone PR’d and had a fun time!

Today’s main site chipper workout is one we have done in reverse order before. It’s been programmed on CrossFit.com both ways several times and I always wondered how it would be starting with burpees vs. finishing with them. Today we flipped it and for me I think starting with 70 burpees and counting down is easier. That said HSPU’S can be rough after all those reps in front. (I also love the picture on the main site from when this was programmed in 2004 where Coach is snatching a Venti Starbucks coffee in the background)

Oh yeah, and back in 2011 Former Games champ Kristen Clever did this WOD in 9:56…

Chipper_AbMat_Evan

Notes:

CF Games Open: 

Registration for the Open Begins Jan. 30 

Sign up and have fun participating in the largest CrossFit competition in the UNIVERSE!

Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. I completed and passed this course in under an hour. It’s a great resource that I think will do a very good job for not only helping judging, but really emphasizes standards and range of motion throughout a variety of movements that all CF’ers should not only know, but should practice in every workout. 

If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.

Teri really just warming up her DL in her first CF competition:

Teri_DL

"Nasty Girls"

Main Class:

As a team of 2 follow the leader and complete 2 rounds each for time of:

20 Calorie Row
20 Manmakers (35#/20#)
20 Up And Over Box Jumps (24″/20″)
20 Toes To Bars
20 Overhead Walking Lunge With Plate (45#/25#)
200m Run

*  Partner 1 will begin and partner 2 will follow. 

** Each athlete completes 2 rds for all reps but Partner 2 cannot move to the next exercise until Partner 1 has finished. (i.e. #1 completes 20 cal row and moves to 20 manmakers then #2 can start rowing for 20 cal)

Advanced RX Class:

“Nasty Girls“:

3 Rounds for time:

50 Air Squats 
7 Muscle Ups 
10 Hang Power Cleans (135#/95#)

or

3 Rounds for time:

50 Air Squats 
12 Pull-ups (chest-to-bar)
10 Hang Power Cleans (135#/95#)

Results

View this photo

Follow the Leader

I go to the WA Affiliate Owner’s meeting for the day and this is what happens:

Alternate Programming

Welcome to new Adv RX Class member “Lyndsey”! (No relation to Lindsay).

CF Games Open: Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

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View this photo

‘N Sync:

Synchronized Snatches

Synchronized Snatches_2

Synchronized Snatches_3

Schedule:

New Year’s Week:

  • 12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit  and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

Triple 7

7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)

* Box Jumps are Games Standard (stand up on top)

Results

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View this photo

Box Jump_Jimmy Rest_Don

Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.

Power Snatch with Michelle:

Power Snatch_M_1st Pull Power Snatch_M_2nd Pull Power Snatch_M_Finish 3rd Pull

Notes:

CrossFit Games 2013 Rule Book Released

Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit. 

“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]

Schedule:

Christmas Week:

  • 12/24 Christmas Eve – Three Class times 0830, 0930 and 1030 with sign ups. (Sign up in the gym on the whiteboard. Please sign up as this WOD is equipment intensive so those who sign up reserve their spot)
  • 12/25 Christmas Day CLOSED no classes
  • 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

  • 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
  • 1/1 New Year’s Day CLOSED no classes
  • 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

"Ralph"

Main Class:

For time (Teams of 2): 

40 Dumbbell Manmakers (40#/25#)
600m Run 
80 Deadlifts (250#/165#) 
400m Run 
120 Over Box Jumps (24″/20″)
200m Run 

* Partner up. Alternate reps but team must complete each run together. 
** One pair of DB’s, one bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Snatch (Floor/Mid Thigh)

Conditioning:

“Ralph”

4 Rounds for time:

8 Deadlifts (250#/165#)
16 Burpees 
3 Rope Climbs (15′) 
600m Run

Results

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Up and Over

“British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.”

Good teamwork and hard work all around today. From manmakers to 2 position snatches both classes learned something new.

WOD Demo with Overland Park CrossFit – video [wmv] [mov] [HD mov]

Manmaking Pull_Lynn

Notes:

Congrats to Michelle “Mums” for notching her 200th WOD in her log today!

This co-ed team workout challenge below from CrossFit HQ at the original Games site looks like a blast!

Announcing the Ranch Big Bob Winter Challenge: games.crossfit.com

“The Ranch Big Bob Winter Challenge invites teams of four to go to The Ranch in Aromas, Calif., to complete a team workout at the legendary home of the first three CrossFit Games. 

To set the standard, a firebreathing team of CrossFit seminar trainers consisting of Jason Khalipa, Neal Maddox, Katie Hogan, and Sarah Hopping finished the workout in 25:49.”

Manmaker Sequence:

Manmaker_1Manmaker_2Manmaker_3Manmaker_4

Partner Complex

Main Class:

20 minute AMRAP (As Many Rounds As Possible) of:

Teams of 2: 

9 Deadlift (115#/75#)
6 Hang Power Clean (115#/75#) 
3 Push Press (115#/75#)

RX+ (135#/95#)

* Partner up. Partner 1 completes 1 round then switches with Partner 2. Alternate back and forth. Score total rounds.
** One bar per team

Teamwork

Advanced RX Class:

Skills:

10 minutes to Practice Handstands or Handstand Walks 

Strength WOD:

3-3-3-3-3
Power Clean

Conditioning:

7 Rounds for time:

3 Power Cleans (205#/145#)
4 Handstand Push-ups

Results

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Pull and Push

CrossFit Games Update (Some things change, some stay the same):

Read: Welcome to the 2013 Season

Watch: CrossFit Games History: 2007-2013

Grace Meets Griff and "Abbate"

Saturday’s WOD:

Main Class:

For time: 
800m Run
10 Clean & Jerks (135#/95#)
400m Run Backwards
10 Clean & Jerks 
800m Run
10 Clean & Jerks
400m Run Backwards
 
* Mash-up of the Hero WOD “Griff” and the benchmark “Grace”

Advanced RX Class:

“Abbate”

For time: 
1 Mile Run
21 Clean & Jerks (155#/105#)
800m Run
21 Clean & Jerks
1 Mile Run

Results

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View this photo

Clean and Jerks

Both workouts today honored two fallen heroes. RIP.

“Griff“: In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

“Abbate“: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Griff Meets Grace

Notes:

“A Metabolic Analysis of CrossFit’s Elite: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]

"Fran"

Strength WOD:

3/3/3/3
Thruster

* Not a 3RM, build to 4 progressively heavy sets

Conditioning WOD:

“Fran”

Three rounds, 21, 15, 9 reps of the each of the following for time:
Thruster (95#/65#)
Pull-ups 

Results 

View this photo
View this photo

Fran Thrusters

“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 40k results posted (over 8k more results than 2nd place “Helen”). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. Many will “game” or strategize this workout of only 90 reps more than any other. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. It actually is worse on you physically and mentally as you go faster and can leave most lying on their backs or suffering the “Fran cough” for hours afterward.  

Today we had a 10 minute time cap. This cap was meant to force you to scale correctly. This workout ideally is done faster than 10 minutes and should range from 5-8 minutes. Faster than that is even better. It is not the same workout if you are standing around either doing singles on the barbell or pull-up cage. By placing this cap it meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. For those who hit the cap, look back on what caused you the most time in the CrossFit “rest position” and next time adjust for it.

Why grip strength is important in fitness: “Get A Grip” – The Box Magazine

Read and prepare: What to Expect From the 2013 Open and Beyond

Jello Legs

3 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
30 Overhead Walking Lunges (45#/35# Plate)
400m Run

Results

View this photo
View this photo

Lunges

Quotes of the Day: “I seriously just pulled over and puked after that WOD in front of Cascade View” – Luanne over text to Amy & Teri       

Someone says to Jim after meeting Cathy: “Get ready to get beaten by a girl.”  Jim: “Um, I’m married to Deb. I’m used to being beat by a girl.” 

Deads, WBs, Lunges

2011 and 2012 CF Games Women’s champion Annie Thorisdotir places 2nd in “The World’s Fittest Women” – CNN.com

From “The Box” magazine: 290 KG. The total amount of weight Rich Froning (2011/2012 CF Games Men’s Champ) lifted in the snatch (285#) and the clean and jerk (355#) at the CrossFit Tour Big Sky event in Montana. Had he completed those lifts at a sanctioned USA Weightlifting event, he would have qualified for the USAW National Championships.

Events:

Attention: Moms and Daughters:

  • We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
  • What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls. 
  • Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5. 
  • RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
  • Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.
SNORIDGE CROSSFIT