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10 Fierce Badass Animals, 1 Salmon, and 1 Gopher:

Picture above from yesterday’s Seattle Affiliate League’s Wk. 2 competition hosted by Jet City CF. Both our teams went and tackled a timed CF Total (weightlifting event of 1RM in Back Squat, Press, Deadlift) for each athlete.  Almost everyone PR’d and had a fun time!

Today’s main site chipper workout is one we have done in reverse order before. It’s been programmed on CrossFit.com both ways several times and I always wondered how it would be starting with burpees vs. finishing with them. Today we flipped it and for me I think starting with 70 burpees and counting down is easier. That said HSPU’S can be rough after all those reps in front. (I also love the picture on the main site from when this was programmed in 2004 where Coach is snatching a Venti Starbucks coffee in the background)

Oh yeah, and back in 2011 Former Games champ Kristen Clever did this WOD in 9:56…

Notes:

CF Games Open: 

Registration for the Open Begins Jan. 30 

Sign up and have fun participating in the largest CrossFit competition in the UNIVERSE!

Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. I completed and passed this course in under an hour. It’s a great resource that I think will do a very good job for not only helping judging, but really emphasizes standards and range of motion throughout a variety of movements that all CF’ers should not only know, but should practice in every workout. 

If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.

Teri really just warming up her DL in her first CF competition:

Main Class:

As a team of 2 follow the leader and complete 2 rounds each for time of:

20 Calorie Row
20 Manmakers (35#/20#)
20 Up And Over Box Jumps (24″/20″)
20 Toes To Bars
20 Overhead Walking Lunge With Plate (45#/25#)
200m Run

*  Partner 1 will begin and partner 2 will follow. 

** Each athlete completes 2 rds for all reps but Partner 2 cannot move to the next exercise until Partner 1 has finished. (i.e. #1 completes 20 cal row and moves to 20 manmakers then #2 can start rowing for 20 cal)

Advanced RX Class:

“Nasty Girls“:

3 Rounds for time:

50 Air Squats 
7 Muscle Ups 
10 Hang Power Cleans (135#/95#)

or

3 Rounds for time:

50 Air Squats 
12 Pull-ups (chest-to-bar)
10 Hang Power Cleans (135#/95#)

Results

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I go to the WA Affiliate Owner’s meeting for the day and this is what happens:

Welcome to new Adv RX Class member “Lyndsey”! (No relation to Lindsay).

CF Games Open: Announcing the Online Judges Course

Attention potential judges. If you are going to judge in the Open or potentially judge local events and competitions then consider taking this course. If you want to be a Regionals judge then you are required to pass this course as well as be a CF Level 1 Certificate Holder. This online course will be a record for a pool of judges for all CF Games future events. It also may help with local competition organizers to draw from for helping to judge events.