Chris S demonstrates a very strong overhead position
ARTICLES
+ Man Believes 41st Attempt at Max Snatch Will Be “The One” – The Overheard Press
“Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time.
The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly.
For example, let’s assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday’s workout at time 0:00. John would start at 0:05, and Ted would start at 0:20.
Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating”
CrossFit WOD for Thursday 8/17
front squat 4x8x60, then
30 clusters (70/45kg) for time
Post time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: “JERRY”
for time:
1 mile run
2k row
1 mile run
Mika T at the bottom of her squat
A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!
ARTICLES
+ Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent
CrossFit WOD for Wednesday 8/16
for time:
50 wall ball shots
25 med ball situp throw
400m med ball run
Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs
Post time to whiteboard / comments!
Olympic Weightlifting WOD
cleans, front squats, clean pulls
Powerlifting WOD
back squats, strict press, deadlift
Kettlebell WOD
– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish
Tina L during the FreeStyle Running Seminar
ARTICLES
+ Rocking Straddle Stretch – Foundation CrossFit YouTube
CrossFit WOD for Tuesday 8/15
Rx
for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′
Each time the athlete breaks a set of pullups they must run a 200-meter lap.
Performance
for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap is 18 minutes. Post times to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest
Gymnastics Strength WOD
movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges
Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:
A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.
As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!
ARTICLES
+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic
CrossFit WOD for Monday 8/14
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks
Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.
Post time or time cap to whiteboard!
Olympic Weightlifting WOD
snatch, back squat, snatch pull
Powerlifting WOD
back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU
Kettlebell WOD
– Primal movement
– Mobility work
– Getup skills
– Swing skills
Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.
ARTICLES
+ Amanda: The Woman and the WOD – BTWB
CrossFit WOD for Friday 8/11
back squats 3×20
AMANDA
9-7-5 reps for time:
muscle-ups
squat snatch, 61/43kg
Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.
Post times to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks
Powerlifting WOD
power cleans, back squats, presses
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings
With any running workout, you can increase the intensity by putting on a weight-vest or ruck (We use GoRuck Ruckers). Just remember to maintain the intended stimulus the workout was designed for- in today’s case it’s an ENDURING workout, meaning it should feel like cardio: lower-powered continual movement from start to finish.
ARTICLES
+ Powerful vs Enduring – HP Athlete
CrossFit WOD for Thursday 8/10
5 rounds for time:
400m run
14 med ball cleans, 20/14lbs
14 burpee over med ball, 20/14lbs
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 4 sets of 500m run, 50s rest, 400m run, 40s rest, 300m run. Rest 3:00 between sets
Chip C and Leah W
Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.
ARTICLES
+ Has the Smartphone Destroyed a Generation? – The Atlantic
CrossFit WOD for Wednesday 8/9
for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg
Performance does GHD situps and 32/24kg push presses.
Post times to whiteboard / comments!
Olympic Weightlifting WOD
max clean & jerk, front squats
Powerlifting WOD
back squats, bench press, deadlifts
Kettlebell WOD
– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister
