Category: CF Games

Strength WOD:

5/5/5/5/5
Press (Strict)

Skills WOD:

Pick a minimum of 2 of the below skills or the Gymnastics Skill Work:

Max Height Box Jump
Muscle-up practice
Handstand Hold practice
Double-Unders 
Pistols

* Skill work not for time

Gymnastics Skill Work option:

3 Rounds not for time of:
50 ft. Handstand Walk
30 Sec Ring L-Sit Hold
2 Rope Climbs 15′ 

Results

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Sea nails a 52 1/4″ static box jump:

  

Today was some strength then an opportunity to practice. Weakness training, learning something new or an opportunity to improve a skill you already have. Congrats Chris on your first double-under, Alison for your first 20″ box jump, and all the rest of the PR’s today.

CF Games Open:

The final workout Open WOD 12.5 has been announced! It is a repeat of last year’s Open 11.6. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement. Compare to last year’s Open.

If you aren’t competing in the Open then scale this WOD like any other for your thrusters and chest-to-bar pull-ups. 

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can in 7 minutes. If you scale then your score = 0 for submission to the Open.

Here are the expectations for Open Week 5 for everyone:

Workout 12.5 “Fran-rap” (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

* Women use 65 pound barbell

For a downloadable PDF of the workout, click here.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. For the thruster using a ball, box or other object to check for proper depth is not allowed. Hip crease must pass below top of knee at bottom of thruster, bar must lock out overhead over the heels with hips, knees, and elbows extended. Squat clean is allowed. Chest must contact the bar for the chest-to-bar pull-ups and arms extended at the bottom. Watch the entire workout instruction video for full details.

– Each class you will pair up and go in 2 waves. 
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”. 
– Standards to judge listed above. 
– Have fun and push your fellow athletes!

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open

Results

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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder

For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again. 

I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.

For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.

Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

“Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]

CrossFit Games 12.4 Breakdown with Carl Paoli – Naka Athletics and San Francisco CrossFit:

   

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.

CF Games Open:

Open WOD 12.4 has been announced. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement.

If you aren’t competing in the Open then scale this WOD like any other for your wall balls and double-unders (scale to singles). As there is a 12 minute cap there will be no scaling for Muscle-ups. If you complete all the wall balls (“Karen”) and the DU’s but cannot do a muscle-up then you are done.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 150 RX wall balls, but cannot do double-unders then your score = 0 rounds, 150 wall balls.

Here are the expectations for Open Week 4 for everyone:

Workout 12.4 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

The wall ball standard is strict. No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps. Double-unders must be successful, snags and attempts do not count. Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out. Watch the video for instructions.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]