Category: CrossFit Journal

5 Rounds for time:

400m Run
12 Deadlifts (205#/145#)
9 Handstand Push-ups

Results

View this photo
View this photo
View this photo

Quote of the day: “The Power Snatch is half the movement. It gives someone with a shitty pull and a shitty finish, the ability to continue to be shitty at Snatching, while moving a relatively heavy load to overhead with the shittiest, most useless possible technique. It allows under-developed lifters to feel good about themselves, while remaining under-developed, and only practicing the pulling portion of the lift. My best lifters—at the Snatch—look the exact same with an empty barbell as they do with 150kg. The Power Snatch is good for de-loading, or practicing the pull, but it should never be a lifters default choice.” – Glenn Pendlay

(Power cleans and Power Snatches are still awesome though)

Well written post and something I bet most can relate to: 13.3: Lessons Learned by CrossFit 204 

Two days until 13.4 is announced.The next Live Open Announcement will feature a head-to-head battle between 2010 CrossFit Games champion Graham Holmberg and six-time Games competitor Chris Spealler right after Open Workout 13.4 is announced from CrossFit TNT in St. Charles, Mo.

Week Three In the Books: games.crossfit.com

“There’s No Stopping Her” with Jacqui Pierce, CrossFit Journal video [wmv] [mov] [HD mov]

Notes:

CF Games Open make-up time on Saturday for those doing the Open is moved to 12pm (from 11am).This will allow for the Advnaced RX class to not have to wait for Open make-ups as well as allow for lining up judges. Thursday is still the main day of classes to complete the Open WOD with Friday 6pm and Saturday 12pm as the make-up times.

Masters Rules clarification:

Masters athletes only compete, as Masters, globally. They do not compete with each other Regionally.

While the Leaderboard does sort Masters athletes by Region, these Regional rankings do NOT affect the Masters competition. Masters competitors qualify for the CrossFit Games directly through the Open. For each Masters age division, the top 20 athletes globally from the Open will be invited to the CrossFit Games. Masters athletes do not compete at Regionals.

Strength WOD:

EMOM for 10 minutes complete: 
3 Power Snatch @ 70% 1RM

Conditioning WOD:

21-15-9 reps of each for time: 

Deadlift (225#/155#)
Push-ups
Toes-to-bar

Results

View this photo
View this photo
View this photo (Open 13.3 Results)

Karen is a b*tch. After 13.3 the quads simply said “no squats” and definitely no wall balls for awhile. Today was a power hour with minimal squatting but enough to get things moving. For those who came in I have no doubt you are much better off than having not done something to get loose. Foam roll those legs! And don’t forget to submit your scores!

“Getting Better at the Muscle-Up” with Russell Berger, CrossFit Journalvideo [wmv] [mov] [HD mov]

Derek demonstrating how everyone felt after 13.3 (pic by Lindsay):

Skills WOD:

10 minutes Muscle-up practice

Conditioning WOD:

21-15-9 reps of each for time: 

Front Squats (95#/65#)
Burpees
Chest-to-bar Pull-ups 

Results

View this photo
View this photo
View this photo

Yay Burpees:

“The Kipping Muscle-Up” with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Yesterday this video was posted on the CrossFit Journal and seeing the progression using the kip-up with the rings was perfect timing for today as I had programmed muscle-up practice for the week. Having never tried a kip-up as part of the MU progression on the rings (I have seen the kip-up for teaching kipping pull-ups), we were anxious to try this today.

Verdict: It works very well. Two people today got their 1st (and then 2nd, 3rd etc.) muscle-ups after practicing kip-ups supine on the floor, then kip-ups from a supine position under a pair of rings on the cage to a dip position, then finally over to the rings. Congrats to Justin and Evan for achieving a big milestone with their first muscle-ups! Both of them already had a ring dip, strict pull-up and could hold a dip support and lockout position on the rings. They also have been practicing MU progressions from the floor and kipping swings on the rings (both false and no false grip). Today the pieces all fell together for them.

Several others (guys AND girls) who already had muscle-ups also improved their kip, hip extension and turnover after drilling this several times and got “over” quicker. Keep practicing this and don’t abandon the floor drill with the kip-up. Use it as movement prep for muscle-ups to get the neuromuscular system primed and ready, and improve your proprioception and kinesthetic awareness.

If all else fails “just pop up”!

Justin locks out his first muscle-up:

CF Games ExerciseCenter:

“CrossFit Games Update: March 19, 2013” – [video]

Tomorrow at 5pm PST we will learn what Open WOD 13.3 has in store for us! 2010 Games Champion Kristan Clever vs. 2012 third-place-finisher Talayana Fortunato.  

http://games.crossfit.com/