Photo courtesy of Crossfit, inc.  Male Masters athletes at this year’s Games.

I watched every minute I could of this year’s Crossfit Games and a couple of things stood out for me.  The male, female, and team champions all placed 2nd last year.  That’s the power of a year spent hungry for excellence.  I was inspired by Rich Froening’s insane capacity and was cheering for Annie T all the way but for me the real story was the Masters.  I want to be those guys one day.  Fit, strong, healthy, and a grandparent.  It will be awesome to redefine what aging is.  And one other thing I want to be…on a team competing on the last day of the Games.  2012????

Great article on Crossfit Games results.

1/Aug/2011 Monday WOD

“2011 CROSSFIT GAMES MASTER’S EVENT #1″

FOR TIME:

21 OVERHEAD SQUATS 95/65LBS

21 HAND RELEASE PUSHUPS

3 SHUTTLE RUNS

15 OVERHEAD SQUATS 95/65LBS

15 HAND RELEASE PUSHUPS

2 SHUTTLE RUNS

9 OVERHEAD SQUATS

9 HAND RELEASE PUSHUPS

1 SHUTTLE RUN

*A SHUTTLE RUN IS 50 METERS. 25 METERS TO “POINT A” AND BACK.

Day 1 of the Crossfit Games is wrapped up!  In the first 2 days there was a heavy clean and jerk event and a max snatch.  More Olympic weightlifting anyone?

30/July/2011 Saturday

9am – Olymic Weightlifting with Erin

10am – Free Saturday WOD

Jodi on the 3rd pull of a Clean

Today is the first day of The Crossfit Games.  Crossfit as a sport is just starting to take off.  Things really accelerated when they signed a 10 year multimillion dollar sponsorship deal and it’s one of the few sports where men and women’s prize money is equal.  If you go to Games.Crossfit.com you can watch it all for free via web stream and they’ve also got a great twitter feed and frequent FB updates.

29/Aug/2011 Friday WOD

Max Rack Jerk (bar is racked on shoulders rather than in front rack)

Followed by:

3 Rounds of max calories rowed in 1 minute

Rest as needed between rounds.

Split Jerk from behind the neck

Power Jerk from behind the neck

Skill – Hang Clean

3 rounds

5 Hang Cleans

10 Push-ups

15 Sit-ups

 

Sept 23 & 24th.  Just Do it!

Today’s WOD is tough but fun in an unfun kind of way. Enjoy!

28/July/2011 Thursday WOD “Kelly”

5 Rounds for Time

Run 400m

30 Box Jumps (24/20)

30 Wall Ball (20/14)

There’s just something about the feeling of having a heavy barbell overhead that I love!

Today’s WOD is about getting you stronger and more powerful.  Tomorrow’s workout will be about increasing your work capacity by challenging your stamina and muscular endurance.  If you can only pick one…pick the one you’d normally skip.  If you can do both of them plan on a rest day Friday.

27/July/2011 Wednesday WOD

Front Squat 5, 5, 5

High Hang Clean 3, 3, 3

Hang Clean 2, 2, 2

Clean 1, 1, 1, 1, 1, 1, 1 (Max Effort)

Video of the 3 position Clean

Out here in Virginia we’ve had the pleasure of training with several different Crossfit Affiliates.  They’ve all been welcoming and while we’ve had a lot of fun there’s really no place quite like WCF.  We miss you guys and can’t wait to get home.  I’m deeply appreciative of a few things at WCF after seeing some different Affiliates:  How clean it is, how well equipped, the high level of coaching, and the welcoming that people experience when then come through our doors.  Oh yeah…A/C is nice too!

26/July/2011 Tuesday WOD

Bench Press 1, 1, 1, 1, 1, 1

Build up to a 1 rep max within 20 minutes.  Warmup with a set of 10, 10, 5, 3, then singles.  Then:

Amrap 5 Minutes:

20 Pushups/Sprint 200m

5:30 & 6:30am, 9am, 5:30 & 6:30 pm. Enjoy celebrating Pioneer Day.

23/July/2011 Monday WOD

2 Rounds for Time

50 Air Squats
40 Deadlifts
30 Burpees
20 Power Cleans
10 Strict Pullups

Rx: 135/93

Don’t you just love that feeling of the bar bending when you lift a heavy load?

Summer is halfway over and the local events are heating up.  Crossfit the Club is hosting a team comp in August and we’ve got two coming up we’re putting on.  The first will be an Olympic weighlifting meet the 3rd Saturday in August.  This will be a great chance to get your feet wet in an Oly comp, I highly recomend you do it.  On Sept 23 & 24th we’ll be re-doing the original Crossfit Games events which can be done either as an individual or a team.  We expect around 200 athletes to participate and would love to see a huge crew from WCF.  Registration is up and running at Active.com. 

23/July/2011 Saturday WOD

9am – Olympic Weighlifting

10am – Free Crossfit WOD

Live coverage of the Crossfit Games starts Friday.  There’s video streaming, a twitter feed, and there’ll be frequent Facebook updates.  It’s the next best thing to being there, check it out at Games.Crossfit.com.

22/July/2011 Friday WOD

1 Power Clean
1 Hang Power Clean
1 Jerk
Every minute on the minute for 15 minutes.  Keep hands on the bar for each triplet, go as heavy as possible.

Hey guys, how’s the Burly project going? I’m up over 180lbs for the first time in my life and have been consistently PR’ing. The eating has gotten easier and while I’ve lost a little leaness it’s more than offset by the increased strength and will be easy to get back. Let me know how you’re doing!

21/July/2011 Thursday WOD

Ring Rows 10, 10, 10
Ring Dips 10, 10, 10

then:

3 Rounds for Time
10 OHS
20 Pushups
10 Calories rowed