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.

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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

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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

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Skill – Hang Clean

3 rounds

5 Hang Cleans

10 Push-ups

15 Sit-ups

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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)

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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

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Skill- Kettlebell Swing

WOD – young isabel

30 Snatches

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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

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