Pick Things Up Then Go Upside Down

Strength WOD:

3-2-2-1-1-1
Power Clean

* 15 Minute Max

Conditioning:

7 Rounds for time:

3 Power Cleans (205#/145#)
4 Handstand Push-ups

Results

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SnoRidge CF got an amazing surprise on Thursday that was unexpected and completely humbling. Mark gave us a flag flown in Afghanistan on 9/11 in appreciation for supporting our own over there (Frank led the gym last year in organizing a bunch of coffee and goody boxes for his and Mark’s unit as well as I programmed a month of workouts for Mark who was helping coach at CF Kandahar back in November/December). The appreciation is all ours. We are honored. Thank you Mark B. for your service to our country and for thinking of us!

 
Flag

Flag Presentation

Quote of the day: “While most of us did the Open workouts over the course of 5 weeks, Julie Foucher finished and filmed all 5 workouts in under 48 hours.” CrossFit Games FB post

Olympic Lifting Problems & Fixes: Slow Is Smooth, Smooth Is Fast! www.labgym.com

CrossFit Games Open 13.5

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc

* Scale this as you would normal Fran with C2B pull-ups. 
** If you can complete 90 reps in 4 minutes, then continue on for the additional 4 minute “bonus”.
*** If you do not complete 90 reps, then rest 3 minutes and complete the “BONUS AMRAP” below

Complete as many rounds and reps as possible in 6 minutes of:
5 Burpees
10 Kettlebell Swings (53#/35#)

Results

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3-2-1...

For the majority of you the 2013 Open is in the books. Well done all! For those who still have to finish please knock it out either at 6pm Friday night or Saturday at 12pm. If you are done please submit your score so I can validate it.

Our participation this year has been nothing short of awesome. From competitors to judges to cheerleaders we have had a great turnout that has made the gym stronger! There were tons of “firsts” and PR’s as well as many of you who used this Open to focus your training. Next year I am hoping to see even more participation in the 2014 Open and “test their fitness” against themselves, their friends and the world. Plus we will have some rematches from this year to look forward to in the gym. (We need to start a pool)

By Sunday we will know who the winner is between Jeremy, Josh and Meghann for the Open. Stay tuned!

Notes:

New Coach Alert! Tomorrow the 5pm class will be run by Coach Lisa (she is a coach at The Lab in Seattle and also a part time member of SRCF). We are excited to announce she will also soon be taking over one of the 6:30am classes in May (splitting the two early classes with Moe). Go easy on her!

Watch the Workout 13.5 Live Announcement on the CrossFit Games site

Scott Panchik Beats Froning on 13.5

Equal Opportunity Fitness“, by Russ Greene

Closing Time

For time:

1000m Row
20 Hollow Rocks
800m Run
40 Weighted Overhead Sit-ups (25#/15#)
500m Row
60 AbMat Sit-ups
400m Run

Results

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15 Minute Abs:

OH Situp

Hollow Rock

Row

The Open is almost closed. Here is tomorrow’s WOD:

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc

Notes/Standards:
1. Scale this as you would normal Fran with C2B pull-ups. 
2. If you can complete 90 reps in 4 minutes, then continue on for the additional 4 minute “bonus”.
3. If you cap out at 4 min. you will rest 3 minutes and then complete the “BONUS AMRAP” that will be programmed. Stay tuned.
4. Thrusters and C2B pull-ups are per the normal standards that we use in our gym.

* Open athletes will pair up with a judge and go first, then after completing 13.5 will transition to the Bonus AMRAP while their judge preps for the 2nd wave.

Watch the Workout 13.5 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.5 workout instructions – [video]

Julie Foucher completes 148 reps on Workout 13.5 – [video]

For those who love the “strategery” of competitive exercise, here’s the math on 13.5:

1. You have 4 minutes (240 seconds) to get 90 reps or more.
2. You have 5 transitions to make in that time. (thruster to C2B, back to thruster etc.)
3. Each transition is a minimum of 3 seconds average, leaving you 3:45 to work for 90 reps.
4. If you do not go unbroken in that work time, then each drop, pause or rest period is another minimum of 2-3 sec. to drop off the pull-up bar or drop the barbell. This is why unbroken thrusters are imperative to get to the bonus time. 
5. Unless you are awesome at C2B pull-ups then stay under the bar and manage consistent sets to minimize time spent resting. Each drop is 2-3 sec. 
6. Each rest you take (hands on knees, chalk, etc. is 5 seconds)
7. My advice is to attack the thrusters with a steady manageable pace to stay unbroken for as many sets as possible. Rest in the rack (preferred) or pause at the top over dropping the bar.
8. Go hard, push to get reps, have fun!

Meghann loves 13.5!

Thumbs up

Barbell Chipper

Skills WOD:

8-10 minutes Muscle-up practice

Conditioning WOD:

For time:

10 Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerk (115#/75#)
35 Back Squats (115#/75#)

Results

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On Your Back

Tough chipper today using only a barbell. I think this workout surprised many. A physical and mental grind.

BB Chipper Back Squats

Quote of the day: “Last year and at the start of this year I felt the same…why pay money for workouts when I clearly won’t make regionals?!  I felt it was silly. Then someone said it was a way to support a sport you love!  It’s not actually that much money. Through out these past weeks its been much more. I’ve watched people push themselves beyond what they would in normal everyday wods. Some getting skills they never have had. I’ve also seen amazing camaraderie that can’t be matched.   I so don’t regret signing up. Even with the 150 wall balls, I would do it again.” ~ Teri R. on what the Open means to her. (By the way you are doing it again next year.)

Open WOD 13.5 announces tomorrow at 5pm. Who’s ready for these two epic final week match-ups?


Meg vs Jer


Josh vs Jer

CF Games:

Dave Castro Gives Insight to 13.5” – [video]

CrossFit Games Update: April 2, 2013” – [video]

Nutrition:

Top 11 Biggest Lies of Mainstream Nutrition by authoritynutrition.com

Team "Running Cindy"

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

5 Pull-ups 
10 Push-ups 
15 Squats

* One partner must run 400m while one works
** Alternate to pick up and complete max rounds of Cindy after each run (one is always running while one is working)

Advanced RX Class:

Strength WOD:

10 x 1 of the complex:
1 Snatch Grip Deadlift + 1 Hang Snatch (full) 
* 1 min. rest between sets

Conditioning:

5 Rounds for time:

400m Run
5 Dumbbell Man-makers (40#/25#)
10 Pull-ups

Results

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View this photo Final Open 13.4 Results

Team Running Cindy

Get those 13.4 scores submitted! Deadline is Sunday 5pm. Sunshine today made for a gym, tan, laundry kind of Saturday. Great to get outside for both classes.

World record ALERT! Jason Khalipa’s 129 Reps on 13.4 games.crossfit.com

Rob seems to use lots of dumbbells:

Man-maker

Cankle-bomb:

Cankle Bomb

Birthday(s) WOD

For Time:

600m Run
30 Thrusters (75#/55#)
30 Kettlebell Swings (53#/35#)
3 Rope Climbs (15′)
400m Run
20 Thrusters 
20 Kettlebell Swings 
2 Rope Climbs 
200m Run 
10 Thrusters 
10 Kettlebell Swings 
1 Rope Climb

Results

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Thruster Shadow

Happy birthday to Natalie, Trapper, Christa and Josh H. Today was a workout for all of them that Trapper summed up quite well. “That was the worst birthday present ever.”If you want a birthday WOD, then here’s what is needed: request must be in advance, provide likes and dislikes to help me program, and be open to the day that fits our programming. If a main site workout, benchmark or Hero is preferred that is fine. Last you must expect it to be hard. 

If anyone has to complete 13.4 then show up at noon tomorrow and be ready to go. If you have not yet submitted your score you have until end of day Saturday or I give you a no rep.

13.4 Beast Mode Showdown

Congrats to Jenn, Jaclyn and Tom E. who all got their first rope climbs tonight:

1st Rope Climbs

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of:

3 Clean and Jerks (135#/95#)
3 Toes-to-bar
6 Clean and Jerks 
6 Toes-to-bar
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar
15 Clean and Jerks
15 Toes-to-bar
18 Clean and Jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Results

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After Effects of CrossFit Games Open 13.4:

Post 13.4

RX Standards:
– C&J: Barbell begins on the ground. Touch and go is permitted. No bouncing.
– Bar must make contact with the shoulders (lift is in two distinct phases), the clean, and then the jerk. Snatching is not permitted.
– You may press, push press, split or push jerk off the shoulders. Elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. 
– If a jerk is missed but brought back to the front rack, you may re-attempt the jerk from there without taking the bar back to the floor.

Deb_13.4 CandJ

– T2B: full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time.
– The feet must stay inside the hands. (No T2b with narrow grip and feet outside)
– Arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. 

Deb_13.4 T2B

Fun Open WOD today! Nothing like a ladder to test your endurance and technique. Get your scores in if you completed 13.4 today. Make-ups are 6:30pm Friday or Noon on Saturday. Plan accordingly!

Workout 13.4 Live Announcement at CrossFit TNT.

CrossFit Games Open 13.4 workout instructions – [video]

Sam Briggs Does 13.4 – 116 Reps

Poetry in motion. This slow motion video captures the power of snatching a barbell: “Chad Vaughn, 285 pound Snatch” – video [wmv] [mov] [HD mov]

A very disappointing development: Thorisdottir Sidelined by Back Injurygames.crossfit.com

Zoe leads Don through some mobility:

Zoe-Mobility

Max Snatch

Strength WOD:

1RM
Snatch 

Checkout WOD:

Perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row (Calories)

Tabata score is the least number of reps performed in any of the eight intervals. Post lowest Tabata score for each round and total for final score as Total Reps. 

Results

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Snatch_Sean

Quote of the day: “Do what you can, with what you have, where you are.”  ~ Theodore Roosevelt

I love seeing the results and the letters “PR” next to people’s numbers.

This Friday will be a combo birthday WOD. Come celebrate!

Tomorrow’s WOD is Open 13.4.

Watch the Workout 13.4 Live Announcement on the CrossFit Games site This WOD announcement was the best yet with a cool matchup between Speal and Graham.

Click here to see the workout description. 

Click here to watch Julie Foucher demo a video submission for Open Workout 13.4.

Click here to read the article.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and Jerks (135#/95#)
3 Toes-to-bar
6 Clean and Jerks 
6 Toes-to-bar
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar
15 Clean and Jerks
15 Toes-to-bar
18 Clean and Jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

RX Standards:
– C&J: Barbell begins on the ground. Touch and go is permitted. No bouncing.
– Bar must make contact with the shoulders (lift is in two distinct phases), the clean, and then the jerk. Snatching is not permitted.
– You may press, push press, split or push jerk off the shoulders. Elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. 
– If a jerk is missed but brought back to the front rack, you may re-attempt the jerk from there without taking the bar back to the floor.

– T2B: full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time.
– The feet must stay inside the hands. (No T2b with narrow grip and feet outside)
– Arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. 

– Each class you will pair up and go in 2 waves. 
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”. 
– HOOK Grip the Clean and Jerks! The T2B will be a grip issue very quickly.
– Have fun and push your fellow athletes!

"Ryan"

5 Rounds for Time:

7 Muscle-Ups
21 Burpees

Results

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MU 2_Rob W

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. 

He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008. RIP.


Ryan_Burpees

Why the Burgener Warm-up? Who is he? Why the snatch and clean? Read: Olympic Caliber by theboxmag.com

CrossFit Games Update: March 26, 2013 – [video]

The bottom and the top of a Muscle-up have one thing in common: Full extension of the arms and elbows.

MU_Rob W MU Lockout

Three Weeks Down

5 Rounds for time:

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

Results

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DL and Press

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 PierceCrossFit 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.