A+ R A-

W.O.D.

SWOD

Hanging Power Cleans 8/8/8/7/7

WOD

100 Double Unders (300 Singles)

40 KB Swings (53#/35#)

30 Sit ups

400 M Run

2 Rnds

Hopefully these guys are on their way up or down.  Get those KB's up today.  Full range of motion.

History of the CF Games

Eat Local

 

 

OPEN GYM!

10am-1pm



WOD:

10 Overhead squats (115#/85#)

15 Toes-to-bar

20 Double unders

200m run

-4 rounds for time-


FREE Beginner WOD at 10am

10 Sit-ups

10 KB Swings

10 Push-ups

10 Air Squats

-AMRAP in 10 min-


Ego vs. Integrity

"The Pill"


SWOD: Cleans 3/3/3/3/3 (@80% or more of your 1 RM)


WOD:

Buy in: 10 Ring Muscle-ups (sub = 25 pull-ups)

100 Push-press (75#/45#)

1000m Run

Cash out: 10 Ring Muscle-ups (sub= 25 pull-ups)

-For time-


Just a reminder for our newer members who haven't been through our Foundations Course, we will be meeting this coming week. The Foundations Course schedule and info can be found HERE.


John keeping it Legit!


A1) Weighted GHD back extensions 12/12/12/12/12

A2) Max burpees in 30 seconds x 5 sets

During A2 you should be moving as quickly as you can while maintaining good form. You will post your total reps for all 5 sets. For A1 you can post the heaviest weight you used.


B1) Max ring rows in 30 seconds x 5 sets

B2) Handstand Walks -or- head/handstand holds x 5 sets

During B1 you can add some weight if you need more resistance. You will post your total reps for all 5 sets. For B2 you can post the distance traveled or how long you were able to hold yourself inverted.


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Weighted ring rows


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Cirque du Soleil?


Quickest Meal Ever

Are You "Well Fed"?



 

WOD:

15 Hang Cleans (95#/65#)

15 Push-press

200m run

AMRAP in 10 min

Rest 3 minutes

20 Wall balls (20#/14#)

200m run

AMRAP in 10 min


Get Out of Good Food Jail

Control Your Leanness

Anthony on WOD #1 at The OC Throwdown


SWOD: 20 min. to reach a 1 rep max push-press


WOD:

Buy in: 15 Squat Cleans (135#/95#)

-4 rounds for time-

25 Static Lunges

15 Push-ups

10 Chest-to-bar-pull-ups

Cash out: 15 Squat Cleans


Competition Silliness

By Coach Ian J. McHugh

I was recently in attendance at a local CrossFit competition and realized, quickly, that there was a lot of good material for me to write about. I have personally attended and participated in many CrossFit competitions, and these things I'm writing about are not necessarily associated with just one particular competition. If you have never attended a CrossFit comp or even a fitness expo this is just some of the silliness that you will encounter.

#1, Skinny Jeans

OK OK this one is just to poke fun. If you are a weightlifter, and have what most would consider "big legs", DON'T wear skinny jeans. You look ridiculous! I don't know how you even got those things on, that would be a sight to see, or how you can even move around comfortably. I understand you are trying to dress in a hip and/or cool manner because you have no real personality or depth, but try another style of jeans. Until Skins comes out with a skinny jean to "help improve recovery", leave the skinnies on the rack. Thank you!

This guy has obviously never done a squat. He can wear skinny jeans.


#2, Movement Standards

This one goes out to both the athletes and judges. Athletes, you should be experienced enough to know exactly what the movement standards are and I would even venture to guess that you had been briefed on the standards. Don't go out there and try to get away with sh*t. Here is my best advice, make your range of motion painfully obvious to your judge. It's a competition and if all athletes would heed this advice we could ultimately create a level and fair playing field, in theory. Also, if you are "no reped" don't be an ass. (I'll touch on this one in a moment).

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Judges, and this doesn't apply to all of you, step your judging game up! Don't be afraid to "no rep" someone. Who cares if the athlete you are judging gets pissed off, it's their fault for not maintaining the standard. Something to keep in mind, if you are questioning the athlete's range of motion in your head then it's probably a good idea to "no rep" them. I know you are a volunteer and all you got was a t-shirt, but the buck stops with you!

Nuff said.

#3, A-hole Athletes

We get it. You. Are. Elite. And. Never. Miss. A. Rep. (ok cool! Inside joke, ask me about it later). Giving your judge "the finger", yelling at your judge, touching/pushing your judge, etc. should all be grounds for disqualification. I know in sport that there is a lot of emotion, believe me I do, but I can't help to think how these actions would be treated in other sports. Penalties? Disqualification? Fines? Keep it professional and be tactful. Here's the definition of tactful for all the meatheads reading this, if they've gotten this far.

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NSFW!

#4, Unorganized Organizers

So you want to put on a Fitness Competition? Please click here. It might be a good idea to understand how your workout prescription will ultimately play out. If a "games level" athlete DNFs it was probably a case of over-programming, IMO. I get it; everyone has to go through the same workout, but what about some entertainment value. I didn't pay $30 to watch people fail at exercise. Believe it or not you can actually program workouts that make the crowd want to cheer, not look away in agony.

Don't know how to manage scoring? Find someone with half a brain who knows how to work an Excel spreadsheet and a calculator. No joke, it can be that simple. I don't care how fancy of a "system" you have; it's only as good as the person managing that system.

In closing I know that no fitness comp. can be perfectly run or scored, but with a little better planning and effort I'm sure we can come close. LCI 2012 anyone!?!?!

Casey going HAM at The OC Throwdown this past weekend


WOD

800m run (once)

Max. Kettlebell swings (53#/35#)

AMRAP in 5 min

Rest 2 min

800m run (once)

Max. Burpees

AMRAP in 5 min

Rest 2 min

800m run (once)

Max. Air squats

AMRAP in 5 min

Scoring: KB Swing reps + Burpee reps + Air Squat reps = Your score


"Competitor Finisher"

*Start this approx. 10 min after finishing the WOD

3 Rope ascents

10 Handlift Push-ups

-AMRAP in 5 min-


No Pasta Pasta

Valentine's Day is less than a month away! Get your lover CrossFitter some gear from The Reebok CrossFit Store!

Reserve your spot in our Upcoming Olympic Weightlifting Clinic taught by Coach Jesse Malcomb

Page 115 of 150

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