WOD 120727

USA Weight lifter Kendrick Ferris 

The Olympics start tonight ( Friday ) 

With a bunch of cool events coming up which ones are you looking forward to? Anything different than before. Do you appreciate some things a little more or look at any thing differently now that you have attempted some of what you will see in the Olympics. 

After a muscle up this should be easy right...

What all the businesses around us saw during on runs on
Tuesday

The Summer Olympics have the best athletes in their respective discipline ( and even a crossfiter or two made it to the games) Post the event you are most looking forward to in the comments?

4Pm Strength 1Rm Snatch 1RM Clean and Jerk

Warm Up Dynamic Warm Up Skill Pistols ( Progressing from box to ball to nothing)

10 Rounds Every 2 minutes run 100 m Use remaining time to rest These are all out sprints you should only just recover by the time you start the next run

WOD 120718

Dr. Laurie Nelson 10th fittest women in her
60+ age bracket

4 pm strength Clean 6x2 Bench press 5x3 @ 85% RDL 3x8 pull ups 3x12

WoD Warm Up Dynamic warm up Skill: rope climbs 10 min as many different was as many times as possible

Run 100 M 10 Push press (135) 10 GHD Sit Ups (sub Scott ups) run 200 M 20 Push Press (95) 20 GHD Sit Ups Run 400 M 30 Push Press (65) 30 GHD Sit Ups

So I haven't said much about the games on the blog since I got back. I was hoping to post a bunch of pictures but sadly it seems they were lost in cyber space when I tried to post them from my phone to the facebook page.

I thought I would give you my top 5 favorite things from the games.

1. Watching my 66 year old professor crush a masters work out. Most of you know that I went down to the games to support a professor from Pepperdine compete in the 60+ masters division. Seriously one of the most awe inspiring competitions they have, while not as thrilling as the individual competition these men and women seriously rock. They complete multiple workouts a day that would be hard for some of their younger counterparts and do with no reward at the end but just because it is fun.  My real favorite moment came after the first workout I watched her complete, when I went up to congratulate her at the end of the work out she gave me a hug and credited me with giving her, her start when I coached down at CrossFit Malibu. Seriously the proudest moment of my short coaching career.

2. Watching two amazing women run the ladder on the cleans: I love anything and everything to do with picking heavy stuff up off the ground. Especially the olympic lifts. Only CrossFit however could fill an 8000 seat stadium to capacity and have everyone on their feet to scream their heads off when a couple of ladies performed an olympic lift. While it would have been awesome to see the men do it too, those two women were remarkable.

3. Yoke carries- if you watched the games then you saw Big dale and Tommy Hackenbruk crush the chain yoke carries. It was 375 lbs swinging back and forth as they tried to carry it across the foot ball field. This event had some awesome moments ( like tommy and big dale) and some awesomely scary moments when people who had obviously never done a chain yoke carry before were jerked around by the weight before collapsing to the ground sometimes with out getting the weight off their back

4. General strong man movements and equipment, we saw yoke carries and axles at the games as well as some super heavy medballs that had to be handled a whole lot like atlas stones and some sledge work. 


5. Triathalon- while I was not there for the event the effects on the competitors were obvious an extra day of programming was a huge curve ball and the diversity of workouts was exponentially increased with the addition of a 2hr long triathlon.

WOD 120319 " An early end note"

3 RFT

7 Chest to Bar Pull Ups
400 Meter Run
7 Chest to Bar Pull Ups
Rest 2 minutes between rounds

The 2012 CrossFit Open comes to a close this week. After a solid performance all around many of us are haunted  by a single work out or movement that held    us back in our performance. It could have been burpees or wallballs,  snatches or muscles ups, Maybe a little bit of each, but what ever it was every person did something, ( or many      things ) that they previously thought they could not do. For some it was 24 in box jumps and for others it was          doubleunders, many did thier first ( five) as prescribed work outs during the open ( a feat not to be scoffed at). The 
achievements of all in the gym are amazing and inspiring keep up the good work. You will be amazed at how far you can go. 

WoD 120308 Games WoD 12.3

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

WOD120301 " Games Open 12.2"

Games WOD 12.2
Triple Isabel on Crack 

You guys ready? 

WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

WoD 120227

Open WOD 12.1 is come and gone. Many of you did great others were a little disappointed with your performances.  Disappointment is fine, in fact it can be a good thin gsometimes if it means you have set very high expectations for yourself. There are any number of reasons why you may not have performed up to your expectations not the least of which was the 100 burpees we did on Tuesday, or perhaps you over thought the work out and tried to game your way to the top by pacing too much and getting tired anyways. Do not let the first test of the Games Open season get you down. In fact lets take a look back to last years games and remember the bar facing burpees. It took many of you a full 7-8 minutes to complete those last year, and EVERY. SINGLE. ONE. of you destroyed that performance by 20-30 reps in the same or less time. The placings on the leader board are not inactive of the effectiveness of the work you put in this last year. Only by comparing yourself to your own past performance can we see how far you have come. Your Pr's over the last few weeks (back squats, cleans, Fran, ect) all show just how far you have come not your ranking on the leader board.

Open WoD 12.1 is in the books. It is time to look forward to next weeks test.

3Rounds for time

Run 400 Meters
20 wall ball shots (20/16)
10 pull-ups (c2b)

Games WoD 12.1

WoD 12.1
7 m As Many Reps As Possible

Burpees

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

WoD 120219

This week is the first week of the Open.
The work outs will be announced some time Wednesday. We will complete the WoD on Thursday in all of the classes. I will be providing Judges specifically for the the 5:00 class on Thursday. Many of you have already volunteered as a judge, if that is you or if you would like to help then show up to the judges meeting at 4:15 during what would normally be the strength class on Thursday. If you are going to be a judge then be sure to watch the video explaining the work out on Wednesday Night.

We will hold the Work Out twice  a week the first time on Thursday and the second on Saturday.  You are welcome to one or both of those.

Other Schedule Changes.
Tuesday Strength Class is , for the next five weeks, a normal CF Metcon again. Once the Open is done we will go back to our normal schedule.

The goal of programming for the next 5 weeks is to ensure that you are ready and able to perform the open WoDs each week. As such there will be a, bigger than usual, focus on mobility and recovery each day. we have talked about this plenty during the last few weeks so if you still have any questions please let me know tomorrow.

10 m Amrap
Squat Clean 5

Chris After cleaning over his Body Weight for a 1 RM.
Awesome job! Chris is also having a great start to his
season and is planning on doing even better next year
after spend for weeks of the summer at the
Renegade Strength and Conditioning Camp

Box Jump 10

If you know any one coming out of their Freshman year of high school

all the way to entering their senior year who could benefit from CrossFit
Then let them know about the Camp this summer.  We are going to give the valley's
High school athletes Increased Work Capacity Across Broad Time and Modal Domains.