Community. Coaching. Caring.
21-15-9 Reps of each for time of:
Power Clean (115#/75#)
Thruster (115#/75#)
Results
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Spicy little couplet today with the barbell.
Thursday at 5pm will be the 14.3 WOD Announcement and we will have it live streaming in the lobby. Come join in the fun as we wait to see what’s in store this week!
From the Vault: “The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]
Main Class:
As a team of 2 complete:
Team version of “Morrison” (Hero WOD usually done solo)
50-40-30-20-10 Rep rounds for time of:
Wall Balls (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
* Break up reps with partner; alternate work.
Advanced RX Class:
Strength WOD:
Every Minute On the Minute (EMOM) for 10 Minutes:
1 Clean & Jerk (choose load)
Conditioning WOD:
For time:
100 Double-Unders
5 Clean & Jerks (205#/135#)
75 Double-Unders
5 Clean & Jerks (185#/125#)
50 Double-Unders
5 Clean & Jerks (165#/115#)
* Clean and Jerk should be full cleans and either split or push jerk
Results
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C2B pull-ups:
If you haven’t submitted your 14.2 Open Score then do it TODAY! Deadline is Monday at 5pm PST.
The CrossFit Tour: Competition in Kiwi Country – CrossFit Journal videos:
Hang Snatch Event [ipod] [mov] [HD mov]
CrossFit Total [ipod] [mov] [HD mov]
Fran Tiebreaker [ipod] [mov] [HD mov]
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds. If you finish the couplet in the specified 3 minute round then rest until the next 3 minute round begins. Hands must start off the bar each 3 minute round.
Results
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Don’t forget to submit your results to the 2014 Reebok CrossFit Games Open. Don’t make me hunt you down!
Top male and female scores worldwide will receive $2,014. Sadly I don’t think we will win it this week. So close!
Tonight there were so many PR’s that the PR bell will likely generate a noise complaint! The spirit of our “Friday Night Lights” for the second week of the Open was on full display. Hearing person after person yell, scream or just get cheered on after doing their first overhead squat at 95 or 65 lbs. or their first chest-to-bar pull-up was beyond motivating for me. So many of you broke a barrier today and that to me really is why we push participation in the Open. The feeling of surpassing a goal you set for yourself that you might not have attempted if you weren’t on the hook for trying is addicting. Let’s keep it going for the next three Open WOD’s!
Congrats to Kaylee for earning that 100th WOD and joining the club tonight!
Thursday 3/6:
5 Rounds for time of:
30 Double-Unders
20 Kettlebell Swings (53#/35#)
10 Burpees
Results
View this photo Partial results
Wednesday 3/5:
Strength WOD:
2-2-2-2-2
Front Squat
Conditioning WOD:
For time:
100 Air Squats
4 Rope Climbs (15′)
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climbs
Results
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The second Open WOD has been announced. Click here for detailed workout instructions and movement standards for tomorrow’s workout.
I’ve seen several complaints on Facebook from many that this year’s Open WOD’s are exclusive or less accessible, and while I understand that impulse I would offer a couple observations as to why it isn’t any different than the last three years:
1) 14.1 is actually the very first Open WOD ever. It was what kicked this whole Open concept off back in 2011. Something that started the largest online fitness competition 3 years ago should easily have been a standard for anyone considering competing. So seeing it again this year isn’t exclusive at all. It’s actually boring (but allows for measurement of progress for the community as a whole). Many people viewed it as motivation to practice and achieve a double-under or power snatch PR, which is one of the awesome parts of the Open. (Although I truly wish this WOD never made a repeat appearance again, as I hate it!)
2) Yes 14.2 will shake up the leaderboard because of the C2B pull-ups and the time interval to complete the required work. BUT, this weeks WOD really isn’t different relative to other past Open WOD’s, even by week 2. It will shake up scoring due to the number of reps completed in the time intervals prescribed. However it doesn’t exclude any differently than past workouts. Here are some examples:
Sense a theme? So starting with a 65# overhead squat for 10 reps really isn’t a leap. Get your OHS for at least one rep and you get to move on. The Open is designed to eliminate people. It is designed to eliminate 99% of people who sign up. It has to. It’s intent is to find the fittest exercisers by CrossFit’s standards to allow them to bring them together for Regionals where they can battle and find that 1% or so to go to the Games. 5 weeks of workouts that everyone and anyone can do the entire thing would make for a pretty lame Regional. Consider the guy from Russia who did like a 1,000 burpees a couple years ago in 12.1 and then disappeared the second week when he had to snatch.
All of that said the Open is also trying to thread the needle by making it “inclusive”. Here’s why it still is very much inclusive. In our gym the community built upon from the Open is VERY much on display. We all show up a little more fired up to push each other and ourselves harder, to cheer, PR, cry, sweat, stress and high five at the end of the WOD after we peel ourselves off the floor. By registering it holds us accountable to coming in, not skipping a workout and setting a goal. That breeds progress and good habits. Going to the Games or making Regionals for those chasing it is a rare thing but for the rest of us it’s about competing with ourselves or each other, or forging stronger bonds between friends. Above all it’s about FUN. That is is really the point. Have fun, relax, do what you can, then scale when you need to so you can get your workout. Do that and you will be one day fitter.
Inspiring stuff: Kevin Ogar: Road To Recovery – video [ipod] [mov] [HD mov]
Great read from the Seattle Times that nails what CrossFit is all about: (Thanks Evan and Kristy for sharing)
Talayna Fortunato vs. Camille Leblanc-Bazinet at the live Workout 14.2 Announcement
Strength WOD:
1-1-1-1-1
Hang Snatch + Snatch (full)
Conditioning WOD:
For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups
Results
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‘N Sync:
PR:
Sam Briggs and Dan Bailey Win 14.1
Reebok presents ‘Fitness in Motion: CrossFit with Garrett Fisher’
Reebok presents ‘Fitness in Motion: CrossFit with Lindsey Valenzuela’
Skills WOD:
Handstand Push-ups (Strict)
5 x 5
* Scale to Strict Press 5-5-5
Conditioning:
As Many Rounds As Possible in 12 Minutes of:
12 Overhead Walking Lunges w/Plate (45#/25#)
10 Box Jumps (24″/20″)
6 Ring Dips
Results
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View this photo (Final 14.1 Open WOD Results)
Reminder: Please don’t use the bars that are in the separate rack with the sign “Coaches Bars”. These are personal bars and not for gym-wide use. It is up to that barbell’s owner to let anyone use it. We have plenty of bars for the gym so make sure you use the correct ones.
Seen the new PR Bell? Make sure you ring it when you record a new personal best (or record). The cowbell will be retired. You earned that PR so bask in all your glory! Note: “False Alarm” ringing will result in burpees (Frank).
Rich Froning: Day at the Office – CrossFit Journal video [ipod] [mov] [HD mov]
Main Class:
As a team of 2 complete for time:
100 Slam Ball (40#/30#)
21 Thrusters (95#/65#)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
400m Run (as a team)
* Break up reps with partner but but each person must do a minimum of 1 rep for each round per movement
** One bar, slam ball per team; alternate work. Run as a team.
Checkout WOD:
50 Hollow Rocks for time
Advanced RX Class:
Strength WOD:
1RM
Clean
Conditioning WOD:
For time:
5 Squat Clean (155#/105#)
10 Pull-ups
10 Squat Clean
20 Pull-ups
15 Squat Clean
30 Pull-ups
Results
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View this photo Open 14.1
Don’t forget to submit your Open scores for 14.1! Login to your Games profile and follow the steps to submit your score for validation. Remember to type in your judge’s name and select our affiliate. Deadline is 5pm PST Monday. Don’t procrastinate or you risk it not getting submitted in time.
For those who have made arrangements to go on Monday, submit immediately after the WOD or before you leave the gym. You can submit your score from the CF Games app for iPhone users.
The team WOD yesterday was the final team workout for the Seattle Affiliate League series that our two teams recently wrapped up. Out of 15 teams we had one team place 4th and one team place 7th overall. Our gym also won the “Sportsman-SHIP award”. It’s on the entry counter in the gym. When you see it the “ship” part will make sense.
Watch the “world record” (I miss the Games announcers saying this constantly) for Open WOD 14.1:
Sam Briggs, 472 reps on Workout 14.1
CrossFit Games Open 14.1/11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Results
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Today we kicked off the CF Games Open (which runs the next 5 weeks) and everyone got a chance to come in and jump rope, pick things up and put them down, and then fall on the floor. Why would you NOT start your weekend off that way?
If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Friday is your only chance!
The community, energy and camaraderie in the box was on display as the late classes had some huge groups and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep. Having enough space to finally fit everyone and everything made it even better for us as owners.
What’s in a Double-Under? games.crossfit.com
Wonder why Mark is filming his Open WOD’s? To Film or Not to Film games.crossfit.com
Masters Plan for the Open games.crossfit.com
Strength WOD:
3-3-3
Deadlift
Conditioning WOD:
For time:
1000m Row
21 Handstand Push-ups
750m Row
15 Handstand Push-ups
500m Row
9 Handstand Push-ups
Results
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Right after the announcement Mark does 14.1. Thanks everyone for cheering him on as he crushed it:
Open Workout 14.1 Announcement was today at 5pm. Tomorrow’s WOD will be a repeat from 2011 of the very first Open WOD. While I was a suffering from flashbacks of my 3 attempts at this in 2011 I have to say sitting in the new lobby with all of you watching it on TV was pretty cool. Also seeing that we ended up with close to 30 people by the time it was over was awesome. That is my favorite part of the Open. The community aspect within the gym. Read up on the workout standards and see yesterday’s post for rules on how this will all work each week.
For complete workout standards, video and scorecard click here.
Watch Garret Fisher vs. Marcus Hendren on Workout 14.1 LIVE on the CrossFit Games site
Great turnout to watch it live!
We will do this each week of the Open. (Even if Jules is #notimpressed)
Skills WOD:
For time:
20 Muscle-ups or 30 Chest-to-bar Pull-ups
Conditioning:
3 Rounds for time of:
400m Run
15 Overhead Squats (135#/95#)
Results
View this photo
View this photo
CF Games Open:
Tomorrow is the day. Thursday is the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby.
How will it work?
On Friday of each of the next 5 weeks the Open WOD will be the workout we program for the gym. If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday Nights Lights” Open Schedule:
Note: We will have limited Saturday make-ups at 10:45 only for registered competitors who could not make it in on Friday (subject to judge availability). If you can make to class Friday then do it then. If you have circumstances that prevent that then please coordinate with us in advance! No make-ups for anyone who hasn’t registered. Right now we have almost 40 of you who are registered.
Final Note: Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t however expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all. If you want to be a better judge during the Open then please consider taking the Online Judges Course. Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Remember if you scale or miss a WOD then you are out of the Open, but if you have a RX score then you need to submit it. Be responsible and manage this for yourself.
CrossFit Games Update Show: February 25, 2014 – [video]
CrossFit Games Update Show: February 26, 2014 – [video]
Skills WOD:
For time:
20 Muscle-ups or 30 Chest-to-bar Pull-ups
Conditioning:
3 Rounds for time of:
400m Run
15 Overhead Squats (135#/95#)
Results
View this photo
View this photo
CF Games Open:
Tomorrow is the day. Thursday is the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby.
How will it work?
On Friday of each of the next 5 weeks the Open WOD will be the workout we program for the gym. If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday Nights Lights” Open Schedule:
Note: We will have limited Saturday make-ups at 10:45 only for registered competitors who could not make it in on Friday (subject to judge availability). If you can make to class Friday then do it then. If you have circumstances that prevent that then please coordinate with us in advance! No make-ups for anyone who hasn’t registered. Right now we have almost 40 of you who are registered.
Final Note: Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t however expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all. If you want to be a better judge during the Open then please consider taking the Online Judges Course. Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Remember if you scale or miss a WOD then you are out of the Open, but if you have a RX score then you need to submit it. Be responsible and manage this for yourself.
CrossFit Games Update Show: February 25, 2014 – [video]
CrossFit Games Update Show: February 26, 2014 – [video]