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Strength WOD:
1/1/1/1/1 Clean Pull + 1/1/1/1/1 Power Clean
* Perform each set as a “touch and go” complex
Conditioning WOD:
4 Rounds for time of:
400m Run (max effort)
* 2 Minute rest each round
Results
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Whether it’s a clean or a sprint, finish hard. It’s all about speed through the middle or sprinting across the line.
Ashley working her power cleans today (and PR’ing at 25#):
Strength WOD:
5/5/5/3/3/3
Back Squat
Conditioning WOD:
As Many Rounds As Possible in 6 Minutes of:
6 Back Squats (135#/95#)
6 Toes-to-bar
* Must clean and jerk or snatch bar from ground.
Results
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Bad luck. Cheryl Nasso Will Not Compete at Regionals games.crossfit.com
For time:
20 Box Jumps (24″/20″)
30 Hand Release Push-ups
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups
20 Box Jumps
Results
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AM vs. PM:
Happy birthday to Andrea (and all of you May peoples)!
All 2013 Regional Events Released games.crossfit.com
List of 2013 Regional Events for Individuals and Teams
Get your tickets now! We will be closed on Friday, May 31st and Saturday, June 1st for the NW Regionals. Come cheer on Mark and watch the competition.
Strength WOD:
1/1/1/1/1 Hang Snatch + 1/1/1/1/1 High Hang Snatch
* Perform each set as a complex
Conditioning WOD:
2 Rounds for time of:
750m Row
20 Handstand Push-ups
* 15 minute time cap
Results
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Today’s complex emphasizes a strong finish and speed under the bar from both the hang (above the knee) and high-hang position. The high hang differs among some coaches; it can either involve both the hips and knees, or only a shallow dip at the knees. My intent is to keep the high hang exactly that, a shallow dip that keeps the chest high and the knees slightly bent with the hips vertical. The hang (above the knee) bottom position involves the hips and knees bending with the shoulders in front of the bar while the bar stays in contact down the front of the quads.
Saturday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released
For Time:
100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups
Results
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Congrats to Rob W. for getting consecutive freestanding HSPU’s today after the WOD! Achievement unlocked.
The walking lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.
Coaching Tip (Walking Lunge):
Today’s WOD Demo with Chris Spealler and Eric O’Connor from 2010 (Chris Spealler 6:42, Eric O’Connor 7:01) – video [wmv] [mov]
Friday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released!
Main Class:
In Teams of 2, complete 20 Rounds for time:
3 Squat Clean (115#/75#)
3 Power Snatch (115#/75#)
* One bar. Alternate each round with your partner. (10 rounds each partner)
Advanced RX Class:
10 Rounds for time:
3 Squat Clean (135#/95#)
3 Power Snatch (135#/95#)
Rest 2 Minutes, then complete:
2 Min. Max Rep Burpee Muscle-ups or Burpee Pull-ups
Results
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The Line-up:
Congrats and fist bumps to Craig who got his first FIVE muscle-ups yesterday:
Media Coverage at the 2013 Regionals
Chris Spealler does “Chunky Diane” with 315# and parallette HSPU’s. That load is the equivalent of 2 times bodyweight plus 15 more lbs. for 45 reps (He weighs 151 lbs.).
Sean Lind does Freestanding HSPU and Power Snatches with 185#. Plus he is wearing our Brutal Fun shirt!
Strength WOD:
1RM Jerk
* Split or Push (25 min. max)
Conditioning WOD:
8 Rounds for time of:
100m Run
8 Burpees
Results
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Lots of PR’s today (sorry we didn’t write the AM ones) but judging by the late classes the theme is that most of you found a new personal record or came close. Speed, footwork, proper dip and an agressive finish with the chest and head through on the split is vital to increasing the weight overhead.
Read below for the breakdown and technique of the split jerk.
The Split Jerk: Start to Finish by Chad Vaughn
CrossFit Games Update: May 3, 2013 – [video]
Strength WOD:
10-10-10
Front Squat
* Warm up with 4 sets of 5 reps
Conditioning WOD:
3 Rounds for time of:
400m Run
21 Hand Release Push-ups
12 Box Jumps (24″/20)
Results
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Knees out, butt back, tight core, elbows and chest up.
“Coaching the Low Catch” by Bob Takano, CrossFit Journal article [pdf]
New Details For Regional Competitors games.crossfit.com
4 Rounds for time:
400m Run
15 Deadlift (135#/95#)
10 Hang Power Clean (135#/95#)
5 Push Press (135#/95#)
Results
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The deadlift set-up:
Note the neck, back, knees, grip, and foot positioning above. This is how your deadlift should look before you move the bar.
Blocking Movements for Quality Squats gymnasticswod.com
Air Squat Progression Pt.1 gymnasticswod.com
Gym, tan, laundry weather is here!
Strength WOD:
3-3-3
Overhead Squat
Conditioning WOD:
“Josh”
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
Results
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“SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.”
Notes:
Despite good form, Spencer still gets no repped:
A word on scaling from journalmenu.com:
I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.
“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”
“Yeah, but I scaled.”
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
It isn’t.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games.
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.