Wednesday, January 8, 2014

GHDSU, Deadlifts

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2014 CrossFit Games Open & Regional Schedule   

What is the CrossFit Open?
The CrossFit Open is a world-wide online CrossFit competition featuring 5 workouts over 5 weeks.

Can I comptete?
Yes! Over 138,000 people all over the world participated in the Open last year!

Where is it held?
CFB will be a participating affiliate, so you can come to us to have your workout judged.

Am I going to be judged?
Yes, you must meet the movement standards of each workout in order for each rep to count.

When will it be held?
The first workout will be released on Thursday, February 27.
More information on how/when CFB will be holding the workouts TBA.

What are the workouts like?
They are all AMRAPs in the 5-18 minute range using standard CrossFit movements. This could change, but it seems unlikely.

What if I can't lift a hard weight or do a particular movement?  Can I scale?
The workouts are designed such that a majority of people will be able to complete at least 1 rep.

What are the different categories?

Individual Men and Women
Masters Men and Women 40-44
Masters Men and Women 45-49
Masters Men and Women 50-54
Masters Men and Women 55-59
Masters Men and Women 60+
Teams

When you register online, you will automatically be added to the appropriate category.

How do I sign up?
Online registration for the 2014 CrossFit Open begins January 15.

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Official CrossFit Games Website
About the Games
CrossFit Games Open 2014 Video
Fixing the Pull
Standfords Distinct Training Regimen Redefines Strength
7 Habits of Highly Effective Squatters
Why you struggle to train overhead
What is Strong?
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WOD

Weekly  Challenge:
2 minute clock:  50 Double-unders then max reps burpees in time remaining.

15 minutes to complete the following...
Barbell:  
Power Snatch 3-3-3-3-3
-then
1 x Max Effort (Touch-and-Go) Power Snatches @ 85% of heaviest from above

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Foundations 
AMRAP 20 mins:
15 Hollow Rocks
21 Deadlifts 115/75#


Conditioning
AMRAP 20
15 GHD Sit Ups
21 Deadlifts 135/95#


Competition - "Diane"
21-15-9
Deadlifts 225/155#
HSPU
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Yesterday's PR's & Noteworthy Efforts
Jacob Ogle - Deadlift 355#

Best Results for Yesterday's WOD    
Foundations:  Deidre Mooney 10:22  /  Dallas Hindman 11:45
Conditioning: Mandi Jackson 223  /  Jon Weilinga 216
Competition:  Jacob Ogle 17:32
50+ Results:  Tony Sterk (Conditioning) 138 reps  /  Dave Strobel (Foundations) 19:01
60+ Results:  Charles Danley (Competition) 14:00
Barbell:  Nate Dogg 245#  /  Steph, Rachel, Patty, Mandi 115#
Last Weeks Weekly Challenge: TBA
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Weekly  Challenge 
2 minute clock:  50 Double-unders then max reps burpees in time remaining.
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


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