Category: CF Games

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]

Complete as many rounds and reps as possible in 9 minutes of:
10 Dumbbell Hang Power Cleans (40#/25#)
10 Pull-ups
5 Handstand Push-ups

Results

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Bar Mobility Work:

Quote of the Day: “The key is to keep company only with people who uplift you, whose presence calls forth your best.” ~ Epictetus

 

Open WOD 12.3 has been announced. We will do this tomorrow. Click the link below to read up and then watch the video for instructions. Also watch the box jump coaching videos. This is a long workout. You will have 10 minutes to get warmed up then be ready for the WOD so we can fit everyone in.

If you aren’t competing in the Open then scale this WOD like any other. 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 15 RX Box Jumps, 12 RX shoulder to overhead at 75#, but had to scale the toe to bar, your WOD score to submit is 27 reps. 

You can and should absolutely continue the WOD by scaling the T2B, for the full 18 min., but your Open 12.3 score is 27 reps. 

If someone has to scale the push press weight, but can RX the box jumps, their score is 15 reps. If they cannot complete a 24″ or 20″ box jump, then their score is 0.

Here are the expectations for Open Week 3 for everyone:

Workout 12.3 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″) 
12 Push Press (115#/75#) 
9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

– Each class you will pair up and go in a minimum of 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”. 
– Non-competing athletes follow and may not get a judge due to length of WOD. 
Standards to judge listed above. 
Note: No rebounding off the top of the box. Must stand up then jump down or step down. Step ups is scaling. For T2B the toes must be in line with or behind the bar at the bottom of the swing. 
– Have fun and push your fellow athletes!

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]

Annie Thorisdottir 13 rounds + 8 push press (20″ box, 75lb push press). 
Post rounds and reps completed and submit your results as part of the CrossFit Games Open.

Notes:

“Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, freeCrossFit Journal video – preview [wmv] [mov]

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]