Category: WOD

Manic Monday

Skills WOD:

10 minutes Pull-up or Muscle-up practice

Conditioning WOD:

7 Rounds For Time:

10 Pull-ups 
12 Weighted Alternating Static Lunges (35#/25# DB’s or KB’s)
20 AbMat Sit-ups

Results

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Lunges

I’ve got a fever. And the only prescription is more muscle-ups! The skill work is helping as several of you are getting better at technique, kip, false grip and dips. Keep practicing regularly, these are a different animal when combined with a barbell or other exercise.

Only two days until we learn Open WOD 13.2. I am adding a make-up day to include Friday night for those competing who cannot make it on Thursday (primary day for all) or Saturday (Open make-up at 10:45am). That being said the make-up day is not intended to be for someone who just “feels like” waiting until Friday/Saturday. For competitors that want to go on Friday/Saturday or if you have a reason you can’t make it then you must contact me in advance so I know and can plan ahead for judges/logisitics. 

Notes:

Reminder: We added a 4pm class every Monday/Wednesday so if that fits your schedule then you have another option to fit your workout in.

Meghann practicing her Muscle-up:

Meg_MU - 1 Meg_MU - 2

Meg_MU - 3 Meg_MU - 4

1st Muscle-Up!

Main Class:

Teams of 2 Complete As Many Rounds As Possible in 18 Minutes of:
5 Deadlifts (225#/155#)
7 Box Jumps (24″/20″) 
100m Sprint

Partner up and go “head to head” at power cleans to complete the most reps after 3 rounds. Run fast so you can out-do your partner.

* Only one person working at a time, alternate after the sprint. (wait for your partner to return from the run to deadlift)

Advanced RX Class:

Skills WOD:

Muscle-up Practice for 10 minutes “or”
Max Reps MU in 4 minutes

Conditioning WOD:

5 Rounds for time:

400m Run
7 Deadlifts (275#/185#)
7 Box Jumps (30″/24″)

Results 

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13.1 Results 


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13.1 Burpees 13.1 Greg_PS

The 1st week of the Open comes to a close tomorrow and the anticipation will instantly begin for 13.2. While waiting for the next Open WOD announcement most CF’ers will start leaderboarding to see who is ranked where while combing the Facebooks and Interwebs for any poorly filmed iPhone clip of someone doing snatches and burpees to an insanely high number. 

While you are doing that don’t forget to SUBMIT your score to the Games site no later than 5pm Sunday. Do NOT wait! Get your score in so you are not eliminated.

More importantly Saturday saw Debra get her first muscle-up to a ton of cheers! The practice and hard work paid off. The pictures speak for themselves. Now it’s time to get those dialed in and added to your arsenal.

1st Muscle Up_1

1st Muscle Up_2

1st Muscle Up_SMILE

“CrossFit Games Behind the Scenes: Saturday and Sunday” CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games Open 13.1

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible (AMRAP) in 17 minutes of:
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 burpees
Max Reps Snatch (210#/120#)

Results

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13.1 Jeremy Split

The 2013 CrossFit Games Open is underway! Great job EVERYONE who came in and laid it all out there in a very difficult WOD! Don’t forget to submit your scores if you are competing. Deadline is this Sunday.

A word on the Open:

For the next 5 weeks (until Apr. 7) we will host the Open and program the workout each Thursday after it is announced on Wednesday evenings. Figuring out what workouts we will run daily each week knowing that something completely unknown will appear for one of those days is nerve-wracking. Playing that guessing game and not getting it wrong is a little stressful to program for (especially when I don’t get to officially “play”). Please read below and be prepared when you come in each time as this will be a very long test of my sanity to organize, program and plan for. Help a coach out!

Rob W_Split

General Guidelines:

  1. Each Thursday we will run the Open WOD for all classes.
  2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
  3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
  4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
  5. Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
  6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Watch the Archived Workout 13.1 Announcement on the CrossFit Games site.

Julie Foucher completes 195 reps on Workout 13.1 – [video]

Open Photo Bomb

Let the Games Begin

Strength WOD:

10 Rounds for Load of:
1 Snatch Grip Deadlift + 1 Hang Snatch (Squat)

* Rest 60 seconds between sets

Conditioning WOD:

3 Rounds for time:

500m Row
25 Air Squats
3 Wall Climbs 
25 Air Squats
3 Wall Climbs

Results 

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Bill_Hang Snatch - 1 Bill_Hang Snatch - 2

It’s finally here. The 2013 CrossFit Games Open. A year has gone by and now the season begins! Are you ready to test your fitness? Even if you didn’t register to compete you will still participate by doing the Open as the workout of the day. Here is the scoop for tomorrow’s WOD. Please read and be prepared as this will be a weekly thing for the next five weeks.

General Guidelines:

  1. Each Thursday we will run the Open WOD for all classes.
  2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
  3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
  4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
  5. Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
  6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.1 Guidelines:

  1. We are not allowing general scaling tomorrow. Either you stay at the snatch weight you get stuck at or you will just use the same bar each round of snatches for the AMRAP. 
    • Example: You can do 30 reps of 75#/45# snatches but not 135#/75#. You complete the next round of Burpees and keep snatching the first bar at 75#/45# and go back to Burpees. Continue this for 17 minutes. If you cannot snatch 75#/45# then you will start with a lighter bar but must use that bar and load for the entire WOD.
  2. All judges must be aware of the tiebreaker rule. After each Set of 30 snatches you must have their time recorded on the scorecard. This breaks ties for people who get through a set of snatches faster than another. 
  3. Women’s bar with metal 5# plates must go below the knee for the first 30 snatches, then with bumpers at 75# must return to touch the floor. NO 1# plates are required on a women’s bar for the Open. Women’s 15kg bar is considered 35# for the Open only. This is per the Rulebook. (I personally hate this rule. It’s BS. They should just publish the actual weight as the required load).
  4. ROM: 
    • Burpee is chest to deck, touch target with both hands to a target 6″ over top of full arm extension
    • Snatch can be power, full, split but cannot stop at shoulders or be a C&J
    • Stand all the way up each rep, feet together on snatch
  5. Tips:
    • Keep moving through the burpees at a methodical and rhythmic pace. Do not sprint.
    • Break first round of snatches into sets, take minimal rest. 
    • Use all weight changes as active rest. Don’t sit there breathing when you should be moving and loading the bar while resting. 
    • Second round of snatches do not try to cycle too many reps together unless you can snatch like Froning. Consider fast singles with a drop and re-grip. 
    • For burpees focus on chest up first then hips/butt while looking back between the knees as you jump your feet up. This will be the cue you should hear in your head “chest up, butt up, stand up” when getting off the floor. 
    • Keep your feet slightly wide in the burpee (hip width, not too wide).
  6. Have fun. You will get your ass kicked. That’s the beauty of CrossFit. One day fitter!

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75#/45# Snatch, 30 reps
30 Burpees
135#/75# Snatch, 30 reps
20 Burpees
165#/100# Snatch, 30 reps
10 burpees
210#/120# Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo – video [ipod] [mov] [HD mov] 

"Sh*t Ton of Ten"

Strength WOD:

3/3/3
Push Jerk

Conditioning WOD:

For time:

10 Power Clean (135#/95#)
10 Burpees
10 Push Jerk (135#/95#)
10 Burpees
10 Clean and Jerk (135#/95#)
10 Burpees
10 Push Jerk
10 Burpees
10 Power Clean

Results

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Rona_Ton of Ten

The Open WOD is announced tomorrow at 5pm PST LIVE. Don’t forget they will also demo the WOD live with Dan Bailey and Scott Panchik as well. My prediction? Continuing the Open tradition they will F it up completely and have some sort of “technical no rep” while everyone hits refresh and burns out their mouse(s) waiting for the WOD.

Watch below for the latest. Some interesting rules regarding masters and the impact it will have on some Regionals, tips on how to tackle Open WOD scenarios, as well as tell how many of you paused it to look at the Whiteboard behind Tony Budding to try and spot potential WOD’s? (Don’t believe any of them!) 

“CrossFit Games Update: March 5, 2013” – [video]

 
Power Hour

"Dueling Power Cleans"

Main Class:

3 Rounds for time:
400m Run
Max Rep Power Cleans (155#/105#)

Partner up and go “head to head” at power cleans to complete the most reps after 3 rounds. Run fast so you can out-do your partner.

* One runs 400m while one performs max reps, switch after each run. Don’t tell your rep count until the end of the WOD.

Rest 3 minutes, then complete

15-12-9-6 reps of each for time:

Toes-to-Bar
Weighted Overhead Sit-up (35#/25# bumper)

Advanced RX Class:

Strength WOD:

EMOM for 10 minutes:
3 Power Snatch @ 70% 1RM of PS

Conditioning WOD:

“Centurion”

5 Rounds for time:

5 Power Cleans (205#/145#)
10 Toes-to-Bar
350m Row

Results 

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“Bring It In” with Jim M.:

Bring It In

Kid at Play Dueling PC

A “powerful” kind of day today with a new twist on a team WOD we have done a few times before (squat cleans, wall balls). Rest up Sunday and get ready for a fun week. Don’t forget the Open begins this Wednesday with the announcement of WOD 13.1. We will program this on Thursday for all classes. Each Thursday will be the Open workout. Make-ups on Saturday as needed.

Notes:

Tomorrow on Sunday is the SRCF Social at Mt. Si Gymnastics from 2-5pm. Bring some paleo eats and come have a good time! Kids are welcome!

“One and a Quarter Squats” with Mike Burgener – video [wmv] [mov] [HD mov]

“The Golden Gate Push” with Adrian Bozman, Matt Chan, and Rory McKernan – video [wmv] [mov] [HD mov]

Outta Gas

Skills WOD:

10 minutes Ring Dip or Muscle-up practice

Or complete:
Max reps in 2 Minutes of Muscle-Ups

Conditioning WOD:

5 Rounds For Time:

200m Run
9 Chest-to-Bar Pull-ups 
22 Wall Balls (20#/14#)

Results

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Gasser

Read: Become A More Coachable Athlete by David Lipson, theboxmag.com (Too funny. “get it in close even if it gets a little weird.“)

CF Games Open 13.0 Suprise Event Announcement by Dave Castro – [video]

The Rogue Booth at the 2013 Arnold Classic Bumper Plate Flag. America!

C2B_Back C2B_Front

Max Effort 1k Row

Strength WOD:

5/5/3/3/1/1/1
Front Squat

* 25 Minutes total

Conditioning WOD:

For time:

Max Effort 1000m Row

Results

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1k Row

Mark does a traditional back squat while Chris does a more advanced no hand back squat:

Back Squat_Mark N Squat PR No Hands

General announcement (RANT ALERT):

Please park correctly with your vehicle when you come to the gym. 

There are white lines outside painted on the ground in which you need to fit your vehicle in. If you are over the white lines then that is a no rep. This concept is not hard. When you go to other places in your vehicle you are required to do this procedure many times a day. When you don’t it takes two spaces. This multiplied by a few cars/trucks/SUV’s doing the same becomes several spaces and when people arrive for the next class they end up parking in front of the other businesses which then lose their allotted spots for their business and their customers. 

This creates a chain of events I call the “Ahole effect”. Similar to the “butterfly effect” one small event such as thinking you can park in two spots and will be gone in an hour or so (i.e. being an ahole) spirals out of control and someone gets annoyed and then before we know it we start hearing complaints about using far more than our number of “official” spots for our business and that there is no room in the parking lot for their employees or customers (i.e. them being aholes). This leads to potential complaints that we get that end up ranking somewhere between the severity of global warming and the zombie apocalypse.

This ends up with any potential complaints annoying me and making me have to not only respond to them and address them with our neighbors and/or property management company, it also turns me into a raging AHOLE. I hate anonymous complaints and don’t like getting them. Hate. I really hate frivolous, stupid complaints about things like “parking, noise, activity” and the like in an industrial park that is supposed to be a place where businesses conduct their business and make a living. So the less complaints I have to deal with the better. Then I don’t have to be an ahole about it. Then no has to hear about it. So thanks in advance for not parking like you are a superstar rapper or sports player or like you live in a trailer park.

If this rant doesn’t work then I will start programming things like “Parking Skill Work: 10 minutes to work up to a single attempt at pulling into a parking spot.”

** Note: If this post offends you in any way then you are probably parking like an ahole. Please go move your vehicle.

Notes:

The CF Games Open is in 5 days, around 19 hours, and 13 Minutes as I write this. Are you ready? Nicho is.

Nicho is Ready games.crossfit.com

A Word from Spealler games.crossfit.com

Gripper Chipper

For time:

10 Deadlift (275#/155#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Pull-ups
10 Deadlift (275#/155#)

Results

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Chipper

KB Swings Deadlift

Love snatches! Watch USA Weightlifting team member Natalie Burgener put on a clinic.   

SNORIDGE CROSSFIT