Category: Movable Type

Skills WOD:

10 Minutes to practice:
Muscle-ups and Muscle-up progression/skills

Conditioning:

For time:

400m Run
18 Muscle-Ups
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups

* Unlike the 2014 CF Games event, there is no penalty for breaking sets. Scale to 1 C2B Pull-up + 1 Ring Dip for each Muscle-up.

Results

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CF Games Winners: Our Champions

Stat of the day:

The last four times Annie Thorisdottir has competed at the CrossFit Games, she’s finished second (2010), first (2011), first (2012) and second (2014).

This year, despite a 26th-place finish in Triple 3, she finished outside the top 12 only once in the remaining 10 events.

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning WOD:

“Grace”:

For Time:
30 Clean and Jerks (135#/95#)

“Double-Grace”:

For Time:
60 Clean and Jerks (135#/95#)

Results

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Over the next week we will spread out and program several of the Games workouts or slight variations on them to make them compatible for the gym. Today we started with a classic benchmark in “Grace” and also programmed “Double-Grace” for those who had previously completed “Grace” as RX’d in 5 minutes or less. Stay tuned for tomorrow for a certain biathlon.

WOD Demo: The Final Event including “Double-Grace”:

Individual: Final

Weapons-Grade: Grace with Dan Bailey – [video]

Twinsies:

The CF Games 2014 are now closed:

“Fourging” Elite Fitness

CrossFit Games Update: July 27, 2014

Winners:

Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth

Rich Froning, 2014 Fittest Man on Earth

August OnRamp:

We are starting our next OnRamp on Tuesday 8/5 at 7pm. If you are thinking about signing up then please contact us ASAP! See our “Getting Started” page for details on how to pay and register.

August On Ramp dates are:

• Tuesday, August 5 at 7 pm
• Thursday, August 7 at 7 pm
• Saturday, August 9 at 8:30 am
• Tuesday, August 12 at 7 pm
• Thursday, August 14 at 7 pm
• Saturday, August 16 at 8:30 am

Strength WOD:

2-2-2-2-2
Power Clean 

* Touch and Go

Conditioning WOD:

2014 Masters Event “Down and Back Chipper“

For time:

50 Box Jumps (24″/20″)
25 Toes-to-bar
50 Wall Balls (20#/14#)
25 Ring Dips 
50 Box Jumps 
25 Toes-to-bar
50 Wall Balls

Results

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We are OFF! Schedule will stay the same for the box. Only the Advanced RX Class on Saturday is cancelled. All other classes are at normal times. Tune in each day and watch the Games online. WOD posts will resume when we return. Time to PR my T-shirt shopping!

When we return hopefully there will be more Games workouts to program for the gym.

Masters Final Announced

Strength WOD:

1-1-1-1-1
Press

1-1-1-1-1
Push Press

1-1-1-1-1
Push Jerk

Conditioning:

5 Rounds for time:

400m Run
2 Legless Rope Climbs (15 ft.)

Results

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Today I programmed the Masters WOD #3 Legless rope climb event, with a slightly higher climb (15′ vs. 12′). For those who don’t have a legless climb, scaling to normal rope climbs or to supine climbs was very much a good workout and practice. If you are climbing ropes ensure you have tall socks or a calf sleeve. This is to protect you from rope burn and in the event you were to cut your shin, it would avoid any blood on the rope (which is an obvious health hazard and costly equipment replacement). So rather than show up and not have a sleeve or socks, keep one or a pair in your gym bag to be prepared.

Schedule:

The schedule for the gym this week during the CF Games will not change with the exception of no Advanced RX Class on Saturday. All other classes are normal times.

Rich Froning Signs Landmark Deal With Reebok www.boxlifemagazine.com

New events announced to kick off the Games for Individuals and Teams:

Beach and Team Events Announced at Athlete Reception

Bells of the Brine

Masters in Photos: Day 1

Strength WOD:

5-5-5
Back Squat

Conditioning WOD:

3 Rounds for time:

10 Back Squats (155#/95#)
10 Burpees
200m Run  
Rest 1 Minute

* Clean barbell from ground

Results

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The 2014 CF Games have started! Tune in online and watch the Masters events as they are streaming for all heats. See below for how to watch.

The schedule for the gym this week during the Games won’t change except there will not be an Advanced RX class this Saturday. Thanks to all of our coaches for covering the classes.

How to Watch the CrossFit Games

Video demo of the Muscle-Up Biathlon event and the Sprint and Carry event: Bi’s and Tries

2014 CrossFit Games Beach Tease

Working on your double-under?

From single-unders to double-unders with Matt Lodin – [video]

Keeping the hands in during double-unders with Matt Lodin – [video]

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
7 Push Jerks (115#/75#)

One partner runs 200m while other partner completes AMRAP.

* While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.

Advanced RX Class:

Strength WOD:

1-1-1
Snatch (Squat) 

Conditioning:

For time:

21 Snatch (Squat) (155#/105#)
3 Minute Rest
15 Snatch (Squat)  
3 Minute Rest
9 Snatch (Squat)  

Results

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Whether you compete or do it to stay or get fit, everyone can relate to these feelings. Pretty cool video capturing the Emotions of CrossFit.

Masters Events Released These events are outstanding tests of fitness for the Masters!

Watch Rich Froning and James Hobart take on Frantasy Land (2014 Games event for the TEAMS. As in three men each do one version of Fran in order).  Frantasy Land

Strength WOD:

5-5-5
Deadlift

Conditioning WOD:

As Many Rounds As Possible In 12 Minutes of:

5 Power Cleans (165#/110#)
10 Toes-to-Bar  
15 Wall Balls (20#/14#)

Results

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Mike gets some coaching help and a visual focus target for deadlifts from Rocky Gibraltar:

Friday’s conditioning workout was a twist on 2011 CF Games Open WOD 11.5 with a slightly heavier Power Clean and a shorter time frame. It still felt like an Open workout.

I’ve seen some fast “Grace” times but this is FAST.

Weapons-Grade: Grace with Dan Bailey – [video]

Knees tracking over the toes in the squat with Miranda Oldroyd – [video]

The Man Who Challenged Froning

How to Watch the CrossFit Games