WOD – Page 542 – SNORIDGE CROSSFIT

Three Weeks Down

5 Rounds for time:

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

Results

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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 Pierce, CrossFit 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.

#notimpressed

Main Class:

In teams of 2 complete 50-40-30 reps of each of:

Power Cleans (145#/100#)
Ring Push-ups

* One partner must run 200m while one works
** Alternate work on PC and Ring PU after each run (one is always running while one is working)

Advanced RX Class:

Strength WOD:

EMOM for 7 minutes:
2 Power Clean and Push Jerk

Conditioning:

For time:

400m Run
21 Power Cleans (155#/105#)
21 Ring Dips
400m Run
15 Power Cleans
15 Ring Dips
400m Run
9 Power Cleans
9 Ring Dips

Results

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View this photo Open 13.3 Results

A few of you still need to submit your scores for 13.3. Get them in before Sunday 5pm to stay in the Open! Don’t make me have to find you on our day off.

With 2 weeks left in the Open we are going to change the make-up time on Saturday for those doing the Open to move 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 now Saturday 12pm as the make-up times.

We made the main site today (see link)! Everyone is impressed except Meghann.

Here’s the version I didn’t submit:

Nutrition:

“It’s the Sugar, Folks” by Mark Bittman, New York Times

CF Games:

Leaderboarding in the Central East

Danielle Sidell’s Score Removed

Active Recovery

Strength WOD:

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

Conditioning WOD:

21-15-9 reps of each for time:

Deadlift (225#/155#)
Push-ups
Toes-to-bar

Results

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View this photo (Open 13.3 Results)

Karen is a b*tch. After 13.3 the quads simply said “no squats” and definitely no wall balls for awhile. Today was a power hour with minimal squatting but enough to get things moving. For those who came in I have no doubt you are much better off than having not done something to get loose. Foam roll those legs! And don’t forget to submit your scores!

“Getting Better at the Muscle-Up” with Russell Berger, CrossFit Journalvideo [wmv] [mov] [HD mov]

Derek demonstrating how everyone felt after 13.3 (pic by Lindsay):

"12.4"

or CrossFit Games Open 13.3

Complete As Many Rounds and Reps As Possible in 12 minutes of:
150 Wall balls (20#/14# to 10’/9′)
90 Double-unders
30 Muscle-ups

Results

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Lots of PR’s today! A bunch of you have PR’d with more wall balls, DU’s and MU’s than last year. For those who haven’t done 13.3 yet you have tomorrow at 6pm or Saturday at 11am.

In the heated SRCF Open battle between Jeremy and Josh (who were tied at 1 win apiece going into 13.3) it appears that Jeremy is now winning after today’s results. He really wanted to share this with everyone.

13.3 RX Standards:
– Wall ball: No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps.
– Double-unders must be successful, snags and attempts do not count.
– Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out.

Special tiebreak method:
Attention judges: For Open competitors only, at the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Read and watch: An Inspiration: Cleuton Nunes on 13.2

Attention:

We intended to program the Maltz Challenge for tomorrow as the WOD but we will push this out to a sunny day next week due to a) cold, wet snowy conditions and b) destroyed quads from 13.3. Stay tuned! We WILL do this!

Row, Jump, Swing

4 Rounds for time:

250m Row
15 Box Jumps (30″/24″)
20 Kettlebell Swings (70#/53#)

Results

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Happy birthday Mr. McDreamy:

Tomorrow’s Open WOD.

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

RX Standards:
– Wall ball: No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps.
– Double-unders must be successful, snags and attempts do not count.
– Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out.

– 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”.
– If you finish in under 12 min. but do not have a MU then do max reps MU progressions or MU “Kip-ups” in remaining time.
– Have fun and push your fellow athletes! If you did this last year (Open WOD 12.4) then go for a PR.

For a downloadable PDF of the workout, click here.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions – [video]

Julie Foucher completes 256 reps on Workout 13.3 – [video]

Just Pop Up!

Skills WOD:

10 minutes Muscle-up practice

Conditioning WOD:

21-15-9 reps of each for time:

Front Squats (95#/65#)
Burpees
Chest-to-bar Pull-ups

Results

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Yay Burpees:

“The Kipping Muscle-Up” with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

Yesterday this video was posted on the CrossFit Journal and seeing the progression using the kip-up with the rings was perfect timing for today as I had programmed muscle-up practice for the week. Having never tried a kip-up as part of the MU progression on the rings (I have seen the kip-up for teaching kipping pull-ups), we were anxious to try this today.

Verdict: It works very well. Two people today got their 1st (and then 2nd, 3rd etc.) muscle-ups after practicing kip-ups supine on the floor, then kip-ups from a supine position under a pair of rings on the cage to a dip position, then finally over to the rings. Congrats to Justin and Evan for achieving a big milestone with their first muscle-ups! Both of them already had a ring dip, strict pull-up and could hold a dip support and lockout position on the rings. They also have been practicing MU progressions from the floor and kipping swings on the rings (both false and no false grip). Today the pieces all fell together for them.

Several others (guys AND girls) who already had muscle-ups also improved their kip, hip extension and turnover after drilling this several times and got “over” quicker. Keep practicing this and don’t abandon the floor drill with the kip-up. Use it as movement prep for muscle-ups to get the neuromuscular system primed and ready, and improve your proprioception and kinesthetic awareness.

If all else fails “just pop up”!

Justin locks out his first muscle-up:

CF Games ExerciseCenter:

“CrossFit Games Update: March 19, 2013” – [video]

Tomorrow at 5pm PST we will learn what Open WOD 13.3 has in store for us! 2010 Games Champion Kristan Clever vs. 2012 third-place-finisher Talayana Fortunato.

http://games.crossfit.com/

No Rep

Strength WOD:

3/2/2/1/1/1/1/1
Clean & Jerk

Skills WOD:

5 Minutes each of Handstand Push-Up Practice and Ring Dip Practice

Results

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Push and Split:

“The King of Lifts” by Donny Shankle, CrossFit Journal article [pdf]

CF Games:

Cheaters never win. (Unless you’re Lance Armstrong, Roger Clemens, Barry Bonds, Mark McGwire…) Glad to see CFHQ held true on their promise before the Open to make an example of anyone or any affiliate found cheating. No Rep to the supposed worldwide “winner” of 13.2 and the affiliate he belongs to! Turns out they are both just big losers.

“Golden Workout Rejected” games.crossfit.com

I put this on our Facebook page but I wanted to say it again. Thank you to all of you for putting forth not only the hard ass effort each Open WOD, but also doing your best to personally uphold the standards as they are written and make it easier for those of us judging. Keep training hard and training right!

Notes:

This is one of our rules too. I love how CrossFit One World deals with it.

CrossFit One World: DAMAGED GOODS!!!

Remember: No dropping empty barbells, no empty bars on the pavement, no dropping kettlebells, and no dropping bars loaded only with 10# bumper plates on them from overhead. These are some of our rules that guarantee the quickest way to a whole lot of burpees. Take care of the equipment so it can take care of you!

Man Maker

Main Class:

As a Team of 2 complete for time:

30 Broad Jumps (6 ft. alternate jumps with partner)
40 Dumbbell Man Makers (35#/20#)
50 Toes-to-Bar
60 Up and Over Box Jumps (24″/20″)
70 Dumbbell Squat Snatch (35#/20# alternating arms)
80 Overhead Walking Lunge (45#/25# plate)
100 Double Unders
200m Run (as a team)

* Alternate broad jump reps with partner, must clear 6′ distance (multiple jumps are okay)
** Break up all remaining exercises/reps as needed

Advanced RX Class:

Skills WOD:

10 Minutes Muscle Up Practice

Strength WOD:

8 minutes:
Work up to a heavy Snatch

Conditioning:

7 Rounds for time:

35 Double Unders
1 Snatch (Choose Load; 1 attempt, do not count misses)

Rest 2 min. after WOD, then complete max reps of Muscle-ups in 1 minute.

Results

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Open 13.2 Final Results
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Sam Briggs completes 382 reps on Open WOD 13.2. Currently 2nd place in the world [video]

Submit your scores NLT 5pm Sunday or you are out of the Open:

Below Parallel

Strength WOD:

Every Minute On the Minute for 10 Minutes:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Conditioning WOD:

For Time:

800m Run
75 Wall Balls (20#/14#)
800m Run

Results

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Squat, then throw:

In the bottom of the clean or front squat, focus on staying tight with an upright torso, knees out and tight lumbar curve/glutes. Do not allow yourself to bottom out (too deep of a squat with a relaxed position where the hips tucks under) or tip forward with the bar. Keep those elbows up and the hands on the outside of the shoulders to not allow your upper back/thoracic spine to round.

Notes:

Last chance to make-up Open WOD 13.2 is tomorrow at 11am for those competing.

Don’t forget to post your Open score for those who went on Thursday or Friday night. I’ll post the updated results tomorrow but if you know your score, please login and submit it so I can validate. I do not want to chase people down every weekend to get their score in on time.

The community around each Open WOD has been awesome, and tonight Spencer even brought his own cheering section. I think I would do better if I had this every single time I work out.

LaBawesome Attitude games.crossfit.com

To Redo or Not To Redo games.crossfit.com

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box jumps (24″/20″)

Results

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Steppin’ to the Oldies:

Attention competitors: Post rounds/reps completed to the CrossFit Games Open website.

For those who went today do not forget to post your scores! I need to validate them so do it now. 3-2-1 Go!

Open WOD 13.2 Guidelines:

One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
Standards:
- STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
- DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
- BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]