Add Weight to the Bar

2012 NORTH CENTRAL CROSSFIT REGIONAL

WOD #2

I believe high volume OLY lifting with a moderate to heavy load is the best way to improve your technical proficiency. When you’re too tired to muscle the weight, your body has to be efficient or the weight’s not going up.

Let The Games Begin!!!! WTF???

Amazing! I'm so excited that they added a sprint triathlon.

Castro explained the first event of the 2012 Reebok CrossFit Games would be a swim, bike, run event at Camp Pendleton. The race starts with a 700-meter ocean swim with fins, followed by an 8-kilometer bike ride across undulating terrain and soft sand, and finishes with a 11.3-kilometer run across steep hills and more than 427 meters of elevation gain.

The Froning Philosophy

“I don’t have a set program. I play it by ear,” Froning says. “Man, we all do CrossFit, and we all lift heavy weights. You don’t know what the workouts are going to be, so why worry about it?”

 

Froning does what he does for the love of the game. The fans, the sponsors and the shoes are just a bonus. 

 

He says he varies the time domain of his multi-workout days greatly. He adheres to the need for constant variety and says he includes such variances as, “shooting rifles, handguns, and bow and arrows to get ready.”

 

Although some may criticize Froning’s training regimen, he doesn’t let it get to him. “I guess people could train smarter than me, but I won’t let anyone out work me,” he says.

 

Read full article here:

North Central Regional Event #2 Video

CrossFit Jenks 1st Place North Central Regionals 2012

The best video I could find of my "Diane" WOD

This is a close shot of my workout: This is the video my buddy got of the workout:

CrossFit North Central Regionals "Diane"

North Central Regional Results

http://games.crossfit.com/leaderboard

Event Summary: North Central Men's Workout #2

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

http://games.crossfit.com/video/event-summary-north-central-mens-workout-2

North Central Regional Report

It is always perfect weather inside McCook Athletic and Exposition Center. But the competition was hot in the town on Lake Michigan. With the green carpet rolled out for athletes of North Central, the feel of community in this close-knit Midwest region was strong as the announcer called the first heat of teams.  The workout was a familiar one – Diane, but this couplet is no easy lady.   Men   The gauntlet was thrown down in Heat 1 when Rodney Hamby of CrossFit SoMO finished first with a 3:38, taking this 59th place North Central Open athlete to 18th overall. Calm and well paced, Hamby describes the Heat with one word: ”Solid.”   Heat 3 had the crowd on their feet with Chad Smith, Next Generation CrossFit and Tom Ragusa of Fit Bodies CrossFit racing to the wall for the first 21 HSPU. It was a tight race between these two athletes, with Chad Smith finishing at the 2-minute mark. Ragusa was 5 seconds behind and George Fairley rounded up the top 3 finishers of that heat with a 2:18 Diane.   Heat 4 was where is got hot. With all the athletes leaving their deadlift bars within seconds of each other, the pace was one that had the crowd on their feet. Kyle Kasperbauer of CrossFit Omaha tied Chad Smith’s impressive 2-minute time, while adhering to strict handstand push-ups for nearly the entire workout. Second in the North Central Open and in Heat 4 was Justin Allen. Brandon Pastorek, 1st place North Central athlete finished with a 2:51, sending him to 11th overall after Event 1.   1T. Kyle Kasperbauer 1T. Chad Smith 3T. Tom Ragusa 3T. Pete Rasmusen

Let The Games Begin.............

I have prepared myself mentally and physically for this chance.

"Diane"

21-15-9 reps for time:
Deadlift @ 225lb
Hand Stand Push-Ups

2:02 New PR Tuesday May 15, 2012

Sweat RX Magazine

The Spring issue is here:

The publishers of this magazine approched me last August about writing an article. I accepted the challenge and here is the result. You can subscribe to the magazine for $36 a year or $6 for an issue. ENJOY!
info@sweatrxmag.com

The Regionals have begun.....

Great job by CFHQ with the regional events for the 2012 season. There are some awesome movement combinations and some legitimate heavy weight. The 2nd weekend is kicking off today and it should be awesome.

HERE WE GO!!!

2012 Regional Workouts Announced

Toto, we’re not in the Open anymore. Whereas the Open was designed for 99 percent, with the 1 percent in mind, the Regional workouts are designed for the 1 percent.

Three hundred and forty five pound deadlifts, 225-pound hang cleans, and 100-pound dumbbell snatches have made it into the 2012 Regional Workouts. This year, the thruster ladder has been replaced by its more technical cousin: the snatch ladder. Competitors will have to show their strength and technical skill in a ladder that goes up to 295 pounds.

Yet beefcakes, beware. None of the heavy loads come without a high heart rate. The snatch ladder is paired with double-unders, the hang cleans follow a 2K row and pistols, and the heavy deadlifts are mixed with muscle-ups.

The 2012 Regional Workouts have some classic CrossFit challenges as well as some new twists. On the same weekend competitors take on the burpee box jump, they’ll also face a classic CrossFit benchmark — Diane. How will the world’s fittest fare on Diane with the added challenge of judges and live competition?

North Central Open Recap

Read Full Story Here:

Coming in 1st place is CrossFit Games veteran Brandon Pastorek. He held 1st place in all but Week 1 of the Open. Pastorek’s plan for training for Regionals is simple. “Just eat right and train hard,” he says. “No more pizza until after Regionals.”

Following only 13 points behind Pastorek is Justin Allen. He finished 5th place at the 2011 North Central Regional, and will have some extra motivation this year. Allen plans to add “more multiple workout days. Also, I am having Rudy Nielson of Outlaw CrossFit to help with my programming for the upcoming weeks.”

Not all of the big names excelled in the Open. The 2011 Open winner in the North Central, Jon Alexander, 2011 Games Athlete Armand McCormick, and five-year CrossFit competition veteran Breck Berry, all finished outside the top 25. Whether or not this was by design, they will all still have a chance to compete at Regionals.

Regional Invitations Coming

Individual Athletes

Invitations to Regionals will be sent out on Friday afternoon, March 30.

Individuals in the top 60 will earn an invite through their athlete profiles and at the email address given at registration. Athletes will have until Friday, April 6 to complete their athlete profiles and register for Regionals.

If you choose the individual competition at Regionals, you may not join the Regional roster for your team. Talk with your team captain before the deadline. If an individual doesn't make it to the Games, they may join their team if they qualify.

CF OPEN WOD 12.5 Results

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups

126 reps total

CrossFit Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

This was WOD 11.6 last year and I got 116 reps. I got through the 18 thrusters then got 8 C2B pull-ups. Here is the video of my workout.