Category: CF Games

Main Class: 

As a team of 2 complete for time:

50 Deadlifts (185#/135#)
50 Box Jumps (24″/20″)
40 Deadlifts (205#/145#)
40 Box Jumps 
30 Deadlifts (225#/155#)
30 Box Jumps 
20 Deadlifts (245#/165#)
20 Box Jumps 

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Advanced RX Class: 

Skills:

4 Minutes of Max Muscle-ups
5 Minutes of Handstand Walk Practice

WOD:

As a team of 2 complete for time:

50 Deadlifts (205#/145#)
50 Box Jumps (30″/24″)
40 Deadlifts (225#/155#)
40 Box Jumps 
30 Deadlifts (245#/165#)
30 Box Jumps 
20 Deadlifts (275#/185#)
20 Box Jumps 

* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar and box per team; alternate work.

Results

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Loved this team workout yesterday! It was one that I tried to model from one of the WOD’s between the Reebok CrossFit Team USA vs. Team Europe competition on Saturday. That one was thrusters and box jumps but with fewer reps and a slightly different format. Switching this to deadlifts and box jumps made it all hips and hamstrings. What I thought was fun about this was that each partner could keep moving when it was their turn and that the team controlled the pace, the reps per person, the weight change-out, and the strategy with each round of DL’s and box jumps.

Congrats to Lisa C. who got her 1st then 2nd full muscle-ups (extended arms) yesterday! That’s a huge milestone. She had to get the 2nd one since I missed seeing the first one and capturing it with the camera.

Lisa’s Muscle-up: Hard work paid off!

  

  

Team USA Wins In First CrossFit Invitational ~ games.crossfit.com

Strength WOD:

3/3/3/3/3
Clean Pull

* Touch and Go

Conditioning WOD:

5 Rounds for time:

6 Deadlifts (225#/155#)
12 Ring Dips
200m Run

Results

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Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.

The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”

Video: Clean Pull Demo: by Catalyst Athletics

The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET and tomorrow starting at 8pm ET

Strength WOD:

15 Minutes to Complete: 
Overhead Squat
3/3/3/3/3

Conditioning WOD:

“Jeremy“

21-15-9 Reps of each exercise for time of:

Overhead Squat (95#/65#)
Burpees

Results

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Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com

 This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in CrossFit to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.

Children’s drown prevention is an initiative of CrossFit Kids

Notes:

The 2012 CrossFit Games are coming to ESPN starting next week:

ESPN2 TV Schedule

This Friday 9/7 the 0930 Class only is CANCELLED! All other classes are on. If you are an AM person please come to the 0830 or the 1130.

Strength WOD:

Complete the following for load every two minutes for 14 minutes: 
1 Clean (Squat) + 2 Push Jerks

* Post loads, Clean must be followed by 2 Push Jerks before putting bar down.

** No split jerks or power cleans

Conditioning WOD:

3 Rounds for Time:

12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

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This is a great shrug and full extension on the clean.

Coach Jeremy – So hot right now:

I’ve always wanted to program burpee pull-ups but coming up with a reasonable way to scale them kept me from using them. I don’t like doing all burpees first and then all pull-ups and we don’t have a ton of space for alternate types of set-ups. Keeping it simple with a burpee to a jumping pull-up each rep allows for the same movement along with the ability to lower the box to get closer to an actual pull-up as you get stronger. Expect to see these more often.

“Getting Ready for 2013: Annie and Rich” CrossFit Games