Category: CF Games

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 Pistols (One-legged squats, alternating legs)
30 Hang Power Clean (225#135#)

* 17 Minute time cap.

** Regionals standard on pistols: Alternate legs, touching floor is a no rep. Scaling for Hang Power Clean: Use 80-85% of last week’s 3RM.

Results

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Another taste of Regionals today. So far we have done a modified partner dumbbell snatch and sprint WOD, “Diane” and now the row/pistol/hang clean workout. As we near Regionals I wanted to program several of the WOD’s (or variations of them) to allow us all to experience some of what the “uberfit” are doing. It’s a good challenge, helps build that community “mutual suffering” bonding, and illustrates the concept of scaling pretty clearly. The last part is one of the most valuable. Scaling correctly to achieve the desired effect of the workout delivers an experience similar to all regardless of fitness level. No different than anything we normally do but with heavier loads or more complex movements it allows for a wider range of scaling or substituting. The hang cleans today were meant to be heavy and the reason we completed a 3 Rep Max last week (which today’s guidance was to use 80-85% of that 3RM). 

For pistols we changed the scaling we have typically done (modified pistol to touching the glutes/sitting on a box to standing up) and stepped it up a little. The scaling today was as follows: standing on a box, hang one leg off the side of the box. Squat on one leg to tap the dangling foot to the floor. Maintain your balance and stand upright on the box. Switch legs each rep. Adjust the height of box for difficulty as a deeper squat will make it more challenging. Beginners could hold the upright on a rack for balance while still performing a pistol on a box or bumper plate(s). This scaling we feel is better for full range of motion, balance, single leg strength and faster progression to a full pistol. I expect to see everyone walking funny by Friday.

WOD Demo from the South East Regional – video [wmv] [mov] [HD mov]

Matt Chan sets Event 2 world record in South West

100 vs. 500:

Congrats to Clint for hitting his 100th WOD today and also to Michelle aka “Mums” who plans to hit hers tomorrow!

Rest up and get ready for a week of constantly varied functional fitness across broad time and modal domains. You know, CrossFit.

Watch this video. Now you know why I have been programming snatches a lot lately.

DU and Snatch Ladder Regionals WOD Demo with CF Games Competitor Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]

Main Class:

In Teams of 2, Complete the following for time:

1 Mile Run 
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run 

* Both athletes run 1 mile each per run, then alternate the exercise reps n order until the second mile
** Share one bar and one box
*** Partition the reps but only one works at a time

Advanced RX Class: 

“Bradshaw“

This Hero WOD is dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds for time of:

3 Handstand Push-ups
6 Deadlifts (225#/155#)
12 Pull-ups
24 Double-Unders 

Results 

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For those new to the gym or if you are unfamiliar with the “Hero WOD“, here is a brief explanation. Hero WOD’s are workouts dedicated to fallen heroes who were also CrossFitters. Men and women who served in either the military, federal agencies, law enforcement, fire fighting, or other first responder role who died typically in the line of duty to our communities and country. The overwhelming majority of Hero WOD’s are dedicated to our military. Most often they are nominated  to CrossFit HQ by their families, friends, gyms, or units. 

As a former member of the military, I take these workouts far more serious than any you will undertake in our gym. My rule in this gym that is resolute and one I am unyielding on, is that you must respect the fallen and honor them correctly if you choose to start a Hero workout. How do you do that? You must finish what you start and show no disrespectful whining or complaining about the workout. Of course you can scale like any other workout, just do not ever quit. Remember the fallen and soldier through. Sure a Hero WOD is tough and likely harder than the normal one programmed in here on a daily basis, but it’s the least one can do in memory of someone who doesn’t have that opportunity anymore. 

WOD Demo with Jason Khalipa 11:43 – video [wmv] [mov]

CrossFit Games:

“CrossFit Games Update: Regionals Week 1, Day 1“

Strength WOD:

Front Squat
5-5-5

* Warm up the front squat then complete 3 sets of 5 at 70-75% of 1RM.

Checkout WOD:

As many rounds as possible in 12 mins of:

7 Front Squats (155#/105#)
200m Run

* Must clean from floor, no racks. Squat clean 1st rep counts.

Results

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Tomorrow morning Coach Moe is going to have a special team WOD for the teens and their parents prior to our normal Saturday class. For the CF teens this will be a monthly occurrence. Think “Family building” through mutual suffering or a chance for them to kick Mom or Dad’s butt.

The South East, South Central and Canada West Regionals are underway.

“How to Follow Regionals” 2012 CrossFit Games

Instructions:

1. Click the above link
2. Click the Go to Regional Summaries link
3. Note the lack of content
4. Refresh often
5. Go back to Leaderboarding

Grab a band, stretch. Your body will thank you later. So will Coach Rona.

5 Rounds for Time:
400m Run
Overhead Squat (95#/65#)

* RX+ Option: If you have done this benchmark previously and can go unbroken in all OHS, then consider going heavier

Results

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The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. It tests your core, shoulders, and leg strength. Learning the proper positioning requires practice, practice, more practice and then patience, but once you get it you will see a change in your speed and power as well as improve your squat snatch. Combine it with running and you have the makings of one of the best benchmark workouts ever! 

 

Remember armpits forward, arms locked out, hips and butt back, squat deep, knees out, and weight in the heels. 

This weekend the 2012 CF Games Regionals starts! Canada West, South Central and South East regions get things started on Friday.

Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

“6 Reasons Why Coaching Kids Makes You a Better Coach” from Breaking Muscle.

Scaling Option? John gets creative for the OHS: