Category: CF Games

Choose a minimum of 5 of the following 2 Minute challenges:

* Rest 2 Minutes between challenges 

** Advanced RX Class choose minimum 6 Challenges

Results

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Introducing the “MoSistas”: 

This make me Mo proud! Solidarity among mustaches.

Not a team WOD but hopefully fun nonetheless. This mash-up of multiple 2 minute challenges was something I have been wanting to try for a little while now to see how it would work out. Having tried most of these individually, putting these together make for a good workout and also a fun way to test yourself in several movements. 

“Always a Competitor: Cheryl Brost ~ CrossFit Games“

Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]

For time:

150 Wall Balls (20# to 10′ target/14# to 9′ target)

Results

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Quote of the Day: “Begin at the beginning and go on till you come to the end; then stop.” — Lewis Carroll

Yay Wallballs!

The return of “Karen”. We haven’t done this in over a year. It was time to bring it back and for many it was a first time as well. This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD! 

While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout. At one time or another we all get caught up in how intimidating a WOD can be. I know I do. However letting it get to your head to the point that you either a) talk yourself into performing poorly or b) avoid the WOD and skip it altogether will result in sub-par training, less than ideal effort, a potential for injury, or a missed opportunity. Instead try to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the suck.

Today was cool to see so many people give each other strategy, tips, encouragement, and face something head on that many dread. After it was done the feeling of accomplishment more than made up for the burning legs, raspy cough and dead arms. Congrats to everyone, you are one benchmark down and 150 wall balls fitter!

The Most Clutch Athlete in CrossFit by CrossFit Games

3 Rounds for time:

Row 500m
21 Back Squats (95#/65#)
Run 400m

Results

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James racked and ready:

Contests (Congrats) to Amy N. and Caryn for their first dead hang pull-ups today (during the warm-up)! Next time ring the PR bell! Today’s WOD was a late adjustment to incorporate some light back squats. The goal of this weight was to discourage you from dropping that bar and getting through each round with only one clean off the floor.

Don demonstrating good back squat depth:

Movember is back again and has started. During the month of November men grow moustaches in support of the fight against prostate cancer. Several men in the box will be joining the “mo bros” for the second year and if you missed out last year all are welcome. At the end of the month Rob asked that we hold a “Mo WOD” for everyone that will feature “manly” movements (think man makers and hard work).

Here are the rules.  I am now down Day one. Evil Tom is coming back. In spirit of the rules I was clean shaven on day one, and will grow a Fu Manchu or more likely the Horseshoe (aka Hulk Hogan) moustache. I also will try to raise some money to fight prostate cancer. My dad beat it, and now is battling two other types of cancer. Cancer sucks. 

Mark on his way to a PR deadlift 505# on the fat bar today:

Notes:

Most people who make it to the Games were relatively fit and athletic before they found CrossFit. Many have a background in some aspect of CF (gymnastics, endurance, weightlifting) or even competed at an elite level in college, semi-pro, or pro level sports. One rare woman who made it this past year was a new mom who had just found CrossFit as a way to shed some pounds. A year and a half and 75 of those pounds later… Sam Petersen’s Determined Ascent by CrossFit Games

“CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

3 Rounds for Time:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups  

Results

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Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!

Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.

WOD Demo in 9:18 with Chris Spealler – video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games – video [wmv] [mov]

As Many Rounds As Possible (AMRAP) in 15 minutes of:

8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″) 

Results

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The birthday dude:

Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.

If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.

Saturday Schedule:

• Main Class tomorrow is 0930
• Advanced RX Class is 1045
• FGB make-up for those who missed it on 9/17 will be at 1030
  • If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.

Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]

“Confidence” 2011 CF Games

“Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]

“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Amanda demonstrates box steps with flair:

Strength WOD:

3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press

Checkout WOD:

For Time:

1000m Row

Results

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Lots of PR’s today and bell ringing:

Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”

We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.

Notes:

Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!

If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.

The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games