2011 CrossFit Games Final Individual Event

“The End”
Event 8
Complete as many rounds and reps as possible in 3 minutes of:
20-calorie row
30 wall ball shots, 20/14 lb.
20 toes-to-bar
30 box jumps, 24” box
20 sumo-deadlift high pulls, 108/72 lb. kettlebell
30 burpees
20 shoulder to overhead, 135/95 lb.
Sled pull

Rest 1 minute before Event 9 begins.

Event 9
Complete as many rounds and reps as possible in 6 minutes of:
20-calorie row
30 wall ball shots, 20/14 lb.
20 toes-to-bar
30 box jumps, 24/20”
20 sumo-deadlift high pulls, 108/72 lb. kettlebell
30 burpees
20 shoulder to overhead, 135/95 lb.
Sled pull

Rest 2 minutes before Event 10 begins.

Event 10
For time:
20-calorie row
30 wall ball shots, 20/14 lb.
20 toes-to-bar
30 box jumps, 24/20”
20 sumo-deadlift high pulls, 108/72 lb. kettlebell
30 burpees
20 shoulder to overhead, 135/95 lb.
Sled pull

CrossFit Games Event #1 (Swimming)

Then, the first individual workout was announced. To the shock of most everyone in the room, the athletes were informed that on Friday morning, they should arrive at the Home Depot Center at 5:15 a.m., so they can board buses for the Santa Monica beach. At 7 a.m. Pacific time, the men will do the first heat of the workout, which is:

For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand


This event will take place at 7 a.m., Friday, July 29 on the Santa Monica Beach at 1550 Pacific Coast Highway in Santa Monica, Calif. The women will follow the men, but start no later than 8 a.m. Spectators will be permitted. There are no tickets or fees (besides parking) required.

The athletes will be bused back to the Home Depot Center immediately after the women’s heat for the rest of the day’s events.

North Central Regional Team WOD #4

Team Workout 4

For time: (our time was 28:48) 17th Place
250 Chest to bar pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders
250 Overhead squats (95/65lbs)

Everyone really stepped up as a team on this workout!

North Central CrossFit Regional Team WOD 1

Our team did a great job on this workout. We each rowed 750 meters. I maintained a 1:29 or something pace for the 750 meters. The handstand push-ups were fun. I did 38 with 3 no reps because my pinkie finger slipped into the weight hole. After our team finished the 50 HSPUs we went back to the rower. We finished 26:07













Team Workout 1

For time: (26:07 was our time)
4 x Row 750m
50 HSPU
4 x Row 750m

General Rules:
Teams are made up of two men and two women. Athletes will begin lined up in order behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until all four athletes have rowed 750m.

Once the fourth athlete finishes, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. The rest of the athletes perform sets of handstand pushups in order. Every athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all four athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and everyone has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.

The final set of rowing proceeds exactly as the first set. The clock stops when the fourth athlete has finished the row and runs back across the line.

The team’s result will be total time to complete this chipper. There is a 35min time cap. If the workout is not finished within the 35min, a 1sec penalty is added to the 35min for each meter and each handstand pushup not completed. If no athlete on the team can complete a single handstand pushup, the team receives a DNF and is eliminated from the competition.

Handstand push-ups:
Two competition 45lb plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

OFF TO THE NORTH CENTRAL REGIONAL

A lifetime of training has come down to this: THE CROSSFIT GAMES

CrossFit Regional WOD #1

Workout 1 (Individual)

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

9:30 rx'd with 2 (45lb) plates with abmat between. It's going to be a great workout to watch at the Regional. If you push too hard on the run, you will be tired when you go upside down. After the HSPUs the shoulders are pumped, then it's on to the finish with a 1000 meter row.

Teamwork

Talent wins games, but teamwork and intelligence wins championships.- Michael Jordan

Announcing the CrossFit Regional Workouts

The 2011 Reebok CrossFit Games Regional season begins on May 27 with four locations. They will take place from Friday to Sunday. Each of the three competitions (Individual Men, Individual Women, and Teams) will have two workouts per day.

Scoring for Regionals will be similar to the Open. The score for a given workout is their ranking for that workout (one point per place, low score is better). Scores for each workout are added together to get the overall score. At the end of the six workouts, athletes and teams with the lowest scores are the winners.


Check them out here:

Look Whos On the Games Site

Check out the Games site

Choose your thoughts

Competition can sometimes bring out the demons in our minds. I challenge all of you to fight any negative or doubting thoughts. Stay focused, it is easy to get wrapped up in the competition. The difference between a gold metal and last place can be as simple as focus. What can make a good athlete a great athlete is knowing what to focus on. Be mindful to push out any negative or doubting thoughts that creep in. Replace those thoughts with an immediate image of you succeeding. Do not underestimate the power of your thoughts, take control of them and use them as a tool in your own personal victory. Focus on YOUR game and what you know YOU can do.

CrossFit Open WOD 11.6 Results

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

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
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.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.


I got 116 reps total. I got through the 18 thrusters then got 8 C2B pull-ups. Here is the video of my workout.

CrossFit Open WOD 11.5 Results

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)


Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

I did this WOD and got 10 rds + 5 PC + 10 T2B + 4 WB = 119
All Power Cleans unbroken, all wallballs unbroken, just took time on Toes 2 Bar. I went strict on all the T2B, but I should have used some type of kip. I'm starting to feel the stress of a 6 week competition. I think it's mainly because I'm continuing with my normal training while trying to fit in these brutal competition WODs.

Last Chance Sunday! (SUNDAY FUNDAY)

Adam and Luke waited until Sunday to do the WOD #4. Then Tyler and I decided to do it again. I got (119) only 2 extra reps. I ran 4 miles this morning on the trail @ Turkey, then decided last minute to go again on this WOD.










Tyler said I looked drunk on the last set of burpees.

wOD 11.4 was a brutal workout!! It made me silly for a minute afterwards.

CF OPEN WOD 11.4 @ NGCF 4/16/11

"We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
Great job Next Generation CrossFit!














“Failure will never overtake me if my determination to succeed is strong enough.”

CrossFit Open WOD #4 Results

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

I got 1 round + 17 burpees (117). I just wanted to pace the burpees and it took me 4 minutes. Then I did 3 sets of 10 overhead squats. Then came the 1 at a time muscle-ups. Everything was harder because I was gassed from all the burpees. This definitely put stress on the shoulders. I see where I could have got at least 15 more burpees, if I would have gone faster on the muscle-ups. Oh well I'm not trying to be Number 1 in the Open, just number 60.

CrossFit Open WOD #4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Description

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Think "Amanda" + Burpees = I love this workout!!!

CrossFit Open WOD #3 Results

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)


Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

I did this WOD last night and got 30 reps. I could probably do more reps if I try it again. It looks like I took more rest toward the end. I did the first 10 reps in like 1 minute. Here is a video of Bob Sullivan & I doing the workout #3. I'm tied for the 4th in the North Central Region for tonight.

600 REPS on WOD#2 ????????? Really??

Article From Freddy Camacho; CrossFit One World
At the time of this writing, there are six people (3 men/3 women) claiming 600+ reps for Workout #2 of the CrossFit Games Open. The workout is as many rounds as possible in 15 minutes of 9 deadlifts (M:155#/W:100#)/12 push-ups with a hand raise at bottom/15 box jumps (M:24"/W:20"). Yes, you read that right.... 600 or more reps! For the purpose of this post, I will use an even 600 reps. To achieve 600 reps, a person would have to perform 16 rounds + 9 deadlifts + 12 push-ups + 3 box jumps...in 15 minutes!!! WOW!

Time for some math (YAY)!!! There are 900 seconds in 15 minutes. 900 seconds divided by 600 reps is 1.5 seconds per rep. At 1.5 seconds per rep, in order to complete 600 reps you would have to finish a round every 54 seconds without any rest or transition time. WOW!

I figure that even if you drop the bar on your last deadlift and flop right down to a push-up AND you jumped out of the push-up burpee style for the box jumps, you still have a total of 2-3 seconds of transition time between movements per round. That means in 16+ rounds, You would lose anywhere from 34-51 seconds of transition time total over the course of 15 minutes.

Let's say the transition time is on the low side at 34 seconds. That means the total seconds that you are actually completing 600 reps shrinks down to 1.4 seconds per rep. You are now completing a round every 50.4 seconds without any rest. WOW!


Continue Reading Here:

Saturday's WOD #2 Competition

Everyone did a great job on WOD #2, now it's time to move on to #3!