Category: CF Games

Hold On

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats 

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run) 
*** Alternate until the task is done and move on.

Results 

Rona_DL Hold Amanda_Hold On

Plate Hold and Squat Don_DL Hold

I borrowed the idea for this WOD from one that was done at the UFC Fan Expo/CrossFit Men’s Final Event last year (video below). Having just tried that version of the WOD with Mark this is what felt like a good mix of scaled movements and logistics for a Saturday class. Having to test your grip strength and crank out reps or meters for your partner to minimize the struggle to just hold on is a fun new way to train. We will see this format again for team workouts.

Congrats to all who did 12.1 today and left it all out there. There was a lot of heart, effort, sweat and almost tears (as well as a few PR’s). After tomorrow the CF Games Open WOD 12.1 will be in the books. As of right now our team is tied for 24th in the region. Let’s hope we can hold on each week to stay in the top 30!

“K-Starr Plans For the Open” by the CrossFit Games

UFC Fan Expo/CF Men’s Final Event:

   

CrossFit Games Open 12.1

CrossFit Games Open 12.1

For a downloadable PDF of the workout, click here.

Complete as many reps as possible in 7 minutes of:
Burpees (Jump and touch target that is 6″ above reach with both hands)

Checkout WOD:

Tabata AbMat Sit-ups

Results

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Contact

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Submit your results as part of the CrossFit Games Open.

Buck Furpees:

Buck Furpees

Workout 12.1 is almost in the books! Great effort and camaraderie today. The CF Teens group joined in and after some skill work finished with the same WOD and the same standards! Everyone (adults and teens) did a great job judging, counting and pushing one another. Reps were all legit and standards were maintained. All in all a good day. Except for the 7 minutes of burpee Hell…

Workout video demo with Katie Hogan – video [wmv] [mov] [HD mov]

Teens Open WOD 12.1

Notes:

For those who are registered for the Open your last chance is this Saturday at 11am (including “do-overs”). Make sure you submit your score on the Games site NLT Saturday. If you aren’t registered we will let you make up this WOD up Friday through Saturday at 0930 class.

Note this doesn’t guarantee that future weeks we will have any make-ups for non-registered athletes if you miss that week’s Open WOD. Depending on what the next workouts are and the logistics required you can expect to have to show up on Thursday to hit it (again Sat. at 11am is for registered competitors).

  Don_Open WOD 12.1

"Row Faster! I Hear Banjoes!"

10 Individually Timed Max Efforts of:
100m Row

Rest as needed between intervals, post time of each row

Post WOD:
Mobility work

Results

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Erg Sprints

Okay peeps and coaches, here’s the skinny for WOD 12.1 of the Open that we will run tomorrow. 

Complete as many reps as possible in 7 minutes of:
Burpees

You must hit your chest and thighs to deck and stand and jump to hit a target with both hands that is 6″ minimum above your full standing reach. If you miss then you just jump and re-touch (you don’t have to go back to ground).

1. Each class you will pair up and go in a minimum of 2 waves. 
2. If you are registered and competing in the Open then you will go first.
3. Judge is also responsible for counting and calling “no rep”. 
4. Only two things to judge: chest not touching the floor and both hands not hitting target.
5. Push your fellow athlete!

Target standards: 

1. You must be measured (measuring tape is on the box with the iPod and speakers) to a target at 6″ minimum above your outstretched hand overhead
2. Target options:
– You may use the cage (different height bars)
– You may adjust a set of rings and place a PVC across them (helps prevent sway)
– You may adjust a single ring to height
– You may use the adjustable pull-up bar on the cage (Kids bar)
– You may tape two pieces of tape hanging down from the pull-up cage to stop at min. 6″ above reach 
– You may loop two pull-up bands to the cage and tie them in the middle to height
3. Both hands must hit the target.

Have fun and remember burpees suck! Buck Furpees!

CrossFit Games Open 12.1

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]

“2012 CrossFit Games Open Launches“

Overhead Max

Strength WOD:

25 Minutes to establish a:
1RM Overhead Squat

Checkout WOD:

As Many Rounds As Possible in 8 Minutes of:

10 Burpees
15 Jumping Alternating Lunges  
20 Double-Unders

Results

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Frank OHS

The CF Games Open begins tomorrow! The first WOD will be announced tomorrow night and we will be doing it this Thursday. I will be spending the entire afternoon clicking refresh hoping to see a one rep max overhead squat WOD for week one.  If you are on the sideline and thinking about doing it don’t wait. Just participate.

Register for the Open here

CrossFit Games Update Pre-Show – video [wmv] [mov] [HD mov]

Task Priority "Cindy"

Pre WOD: Spend 10 Minutes working on Handstand Walks/Holds or Handstand Push-ups

10 Rounds for Time of:

5 Pull-ups
10 Push-ups
15 Squats

Results

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Task Priority Cindy:

Task Pri Cindy

Anyone who did this workout today now should be able to set a target for a full “Cindy” which is 20 minutes to get as many rounds as possible of the above sets. 

Michelle N_Pull-up Michelle S_Push-Up

The Open begins on Thursday. How does this effect everyone? Well if you come in on Thursday to hit a workout then you will be doing the Open WOD for that week. Each week for 5 weeks from Feb. 22 to Mar. 25 we will program the Open WOD every Thursday. Each class will divide up and go in two waves. One wave will judge while one wave kicks ass. Yell time and switch and do it again for wave 2.

If you are one of the 26 so far who have registered to compete in the Open then you will be paired with someone who is comfortable and capable of judging range of motion and quality of reps as well as able to count AND no-rep as needed. It will also be that person’s duty to help you find that little dark corner in your mind that allows you to tap some raw intensity for those precious few minutes of each workout and make each and every rep or second count.

If you miss the Thursday Open WOD and are a registered competitor then you will have a make-up opportunity for that week on Saturdays at 11am. Plan ahead. You need to make one of these times. We will have other times for coaches who will be planning to fit in their WOD’s as well (as we also have to compete in addition to running classes and the gym) so these will be ad hoc for the coaching staff to help them maximize their preparation and output. They will be random and we may need your help for a judge or two from time to time throughout the Open.

Thinking about the Open?

   

Notes:

Schedule Change to Advanced RX Class and Update on the Open:

Beginning Sat. 2/25 (next week) we will be suspending the Advanced RX Class for the duration of the CF Games Open (ends 3/25).
Note – The 0930 Class will NOT change. Come one, come all, we will adapt and overcome! You WILL still get your ass kicked during main class regardless of how bad-ass you think you are. 🙂

**This is to have the availability to run competitors who miss the opportunity to complete the Open WOD on Thursday**

1. Each Thursday during the Open we will make that workout the WOD for the entire gym. This way everyone gets to participate and experience the workouts.
2. All should plan to be paired up during class to ensure a partner is judging. Competitors will be paired with someone who is confident in judging movement/rep counting.
3. The primary day to complete the Open WOD is Thursday each week.
4. Makeup/alternate day for the Open WOD is 11AM each Saturday after the main class time ends.
5. We strongly encourage anyone thinking about competing in the Open to register and just try it! It’s a good test to see where you fall among the world of crazy CF’ers.

Last thing: We may change this plan as we go so please be flexible. it’s only 5 weeks long but all plans go to crap at the first sign of contact.

Power "Amanda"

Main Class:

Teams of 2 complete for time:

50 Power Snatch (115#/75#)
60 Pull-ups
70 Overhead Squat (95#/65#)
80 Burpees

* One bar per team, deload as you go. Go in order and split work up as desired.

Checkout WOD:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

Advanced RX Class: Power “Amanda“

9-7-5 Reps of each for time of:

Muscle-ups
Power Snatch (135#/95#)

Results 

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Power Amanda

This is why you will hear us say “Armpits forward”: “The Active Shoulder” with Kelly Starrett – video [wmv] [mov]

Today was some pre-WOD instruction on the pass through, power snatch, and overhead squat where the focus was on set-up and positioning and for some limiting range of motion to maintain good overhead squat mechanics. If you were one of the “flexibility challenged” then focus on those tight areas and keep that technique strong at the scaled load and ROM. 

Common muscle imbalances that show in the overhead squat:

  • If your feet turn outward as you squat (i.e penguin feet): Likely tight outer calves and weak inner calves
  • If your knees cave inward as you squat: Likely weak adductors (groin muscles) and glutes
  • If your arms fall or cave forward: Likely tight pecs, lats and weak and tight scapular and rotator cuff muscles

Lucy OHS:

Lucy_OHS

Notes:

Schedule Change to Advanced RX Class and Update on the Open:

Beginning Sat. 2/25 (next week) we will be suspending the Advanced RX Class for the duration of the CF Games Open (ends 3/25).
Note – The 0930 Class will NOT change. Come one, come all, we will adapt and overcome! You WILL still get your ass kicked during main class regardless of how bad-ass you think you are. 🙂

**This is to have the availability to run competitors who miss the opportunity to complete the Open WOD on Thursday**

1. Each Thursday during the Open we will make that workout the WOD for the entire gym. This way everyone gets to participate and experience the workouts.
2. All should plan to be paired up during class to ensure a partner is judging. Competitors will be paired with someone who is confident in judging movement/rep counting.
3. The primary day to complete the Open WOD is Thursday each week.
4. Makeup/alternate day for the Open WOD is 11AM each Saturday after the main class time ends. 
5. We strongly encourage anyone thinking about competing in the Open to register and just try it! It’s a good test to see where you fall among the world of crazy CF’ers.

Last thing: We may change this plan as we go so please be flexible. it’s only 5 weeks long but all plans go to crap at the first sign of contact.

Saturday Team WOD Fun:

View from the top

Max Deadlift

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM 
Deadlift

I love Luanne’s socks.

Beer and Bacon

Checkout WOD:

Tabata Row (Calories)
Row for max calories for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest.

Tabata score is the least number of calories performed in any of the eight intervals. 

Results

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Day 3 and our final day of our “Staggered CrossFit Total”. Today was about finding a new one rep max deadlift in only 3 official attempts. Fist bumps to all who rung the cowbell with a new PR!

Laura_DL Jim Mc_DL

CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here

On the sidelines about the Open? Read: “I was there” by CF Costa Mesa

  Tabata Row

Max Back Squat

Strength WOD:

25 Minutes to warm-up and then take 3 attempts to find your 1RM 
Back Squat

Checkout WOD:

10 Rounds for Time of:

100m Run 
5 Knees-to-Elbows 

Results

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Spotter

The CrossFit Total. A WOD designed to test raw strength. Three lifts, done in order, with specific rules. Back Squat, Press, then Deadlift. You warm-up then have 3 attempts only to attempt a 1 rep max for each lift in order. Once you finish warming up and begin your official attempts you cannot get a ‘do over’. After back squat you move onto the next lift and continue the warm-up then 3 attempt pattern all the way through. At the end of the Total you add your best successful load for each lift (BS/PR/DL) and arrive at a CF Total. It’s time consuming and also taxing to find a 1RM for 3 straight lifts.

Since it’s such a time consuming workout the intent this week is to break it up over three days. Today through Thursday we will find a new one rep max for each lift but still follow the rules of 3 official attempts. While not officially a Total it will still be a great week of strength testing (with three checkouts after). Get in and get your lifts done and ring that PR bell!

Run

Notes:

Stop the Slop Challenge winners will be announced tomorrow. We are waiting until the Essays that were submitted are all voted on by the Coaches for the winner. Each essay has been amazing to read and this is a very tough choice.

If you haven’t registered for the Open and plan to then get it done and call time!

Watch: “I Am The Fittest” – video [wmv] [mov] [HD mov]
Register for the Open here

Knees-to-Elbows standard: Self explanatory, if they don’t touch then you didn’t do it.

K2E Frank

Med Ball Mash-up

7 Rounds for Time of:

10 Medicine Ball Clean to Wall Ball Throw (20#/14# to 10ft./9ft.)
10 Pull-ups

Results 

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MBWB James

James just completed OnRamp last month. When he started in January he was using two bands for pull-ups. Today he knocked out 70 pull-ups in the workout with no band. He has been coming in 5 days a week since completing OnRamp and working his ass off. The past two WOD’s he has done as RX’d.

Mollie completed her first WOD today with pull-ups as prescribed. She ditched her band and then did 70 RX pull-ups. Great job James and Mollie. Keep being awesome!

Who had fun with med ball clean to wall balls today? Similar to a squat clean thruster this movement lifted an object from the floor to a shrug and then a fast pull under to a squat and then a throw overhead. Besides being a gasser and a full body movement it worked coordination, agility, speed and accuracy.

Watch: “I Am The Fittest” – video [wmv] [mov] [HD mov]
Register for the Open here