Thursday 110827
WOD 110827
Deload 4/7
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
25 Jumping Pull-ups (or Pull-Ups)
Run 200 Meters
12 Piking Push-Up (or HSPU)
Run 400 Meters
12 Piking Push-Up (or HSPU)
Run 200 Meters
25 Jumping Pull-ups (or Pull-Ups)
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crossfit games first individual event:
200m open water ocean swim
1500m run (soft sand)
50 C2B pull up
100 push up
200 squat
1500m run (soft sand)
thats pretty badass
Best Games pun I've seen so far:
"So in stead of 'Murph', do we call this one 'Surph'?"
Second and Fifth individual events announced:
--Individual Event 2 is:--
Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)
Athletes will be scored for this event in the same system as the Regional scoring. And they will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.
--Individual Event 5 is: --
Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds
Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.
Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event.
Thats some hardcore running. I always hated soft sand running, its the worst.
Wod:
Combined the two WODs I missed
3 rounds
run 800m
50 situps
25 one leg glute bridges (left and right)
softball throw? thats both stupid and slightly biased toward baseball playing countries
but oly lifting is biased toward bulgarians! the southern california location is biased toward warm-weather countries! ridiculous HSPU variations are biased toward gymnasts! waaaaaaaaaah!
too sarcastic?
Everything you listed is a known component of crossfit. You could have guaranteed that hspu and OLY lifting would be a part of the games, where as throwing a softball would be like doing penalty kicks. I bet some of those eastern euro's have never thrown a ball
4 rounds of tireflip-prowl intervals at cfo:
50m tire flip
50m run
50m prowl
50m run
5mins rest
legs=jello
Traveling up to Seattle, got to check out CF Seattle. Frickin amazing space. I got in a good workout too.
Strength: 5x5 @330# deadlift followed immediately by 5 T2B with as slow as you can go negative.
Metcon:
7 rounds
7 OHS @ 50 kgs
7 power cleans @ 60 kgs
If bar is let go during any movement, have to start over with that set of 7
11:55
No, but 2009 and 2010 both included new movements that had previously been untested, so you had to know something like that was coming. There was no question that would happen again. Not to mention the addition every year of new variations on old movements. No doubt in 2009 some competitors were hurt by the sledge hammer wod, and last year some people were killed by the wall and rope climbing. That's a well-established part of the competition...most things can be anticipated, but at some point you may need to adapt. I think it's a suitably small potion of the overall workout, and I'll be shocked if, say, a former rugby player from NZ can't pick up a softball and throw it far enough to avoid that crushing their overall score if they're good at the other stuff.