Some of the winner's from this year's CrossFit Games
First of all, congrats to everyone who followed the last 3-week program we just completed. We saw a lot of PR’s from everyone and most of you pushed yourselves further than what you normally do in the box. Real proud of everyone! The next 3 weeks I decided to change it up a bit and follow the CF Main Site WODs. The main site follows a 3 on, 1 off routine. Meaning 3 days of training and 1 day of rest. Rest days will be random throughout this program and some of these days will fall during the work week and weekend. Not to worry because when the mainsite calls for a rest day, I have programmed these rest days as “Skill Session” days. You’re to come in and test on various movements at a prescribed weight, also endurance, agility, and more. We’re obviously closed on Sunday’s so if a rest day falls on that day then treat it as a rest day. Also, the main site WODs are hellish and hard but scaleable. So if you look at the WOD and decide not to come in because it’s hard, then your cheating yourself. If your going to cheat yourself then you might as well make it worthwhile by eating all the crap food you absolutely love and ruin the hard work you put in. Wah wah wah…get in the box and push your fitness even further and make more PR’s. After the 3 weeks of main site wods we are going to test in lifts and benchmark wods. 3-2-1… Aloha!
Fresh from the 2010 CrossFit Games, it’s “Helen” on steroids:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 pull-ups
Run 800 meters
42 Kettlebell swings
24 pull-ups
Run 400 meters
21 Kettlebell swings
12 pull-ups
Graham Holmberg 16:59 (men’s champion), Annie Thorisdottir 17:53 (women’s runner-up).
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If you missed the action this weekend, check out the archive footage of the 2010 CrossFit Games. There were some amazing athletes showing off their ability to excel in the realm of the unknowing and unknowable. I recommend watching it before coming in to the box for a little extra inspiration!-CN
How’d the morning class do with this? It looks brutal.
Posted by Josh | July 19, 2010, 12:01 pmRough day back after missing Thur & Fri and a weekend of overeating.
I clocked in at 26.36. I really have to work on my kipping pull-ups.
Posted by Irish Sean | July 19, 2010, 12:22 pmThis WOD was whooping up on people this morning-even had a DNF! See you this afternoon
Posted by Christian | July 19, 2010, 12:47 pmmakes me nervous looking at this WOD but see you guys at 6pm get the puke bucket ready for me.
Posted by stephen xiong | July 19, 2010, 2:41 pm@stephen: i’ll race you to it. first one to finish gets to puke in the bucket. loser finds a bush.
Posted by josh | July 19, 2010, 2:46 pmThat’s it time to invest in more puke buckets. I got an idea let’s make it a BYOB( bring your own bucket) WOD
Posted by Hickman | July 19, 2010, 3:01 pm@ Stephen–No worries, the nerves disappear during the 1200m run. Have a strategy, it helps, and no…finishing isn’t one.
@ Irish Sean–I miss the 6am people, but not the time slot. Way to go today!
Posted by Theresa | July 19, 2010, 3:53 pmTheresa, the 6am class misses you too. Looks like all the teachers have switched to other classes.
Posted by Irish Sean | July 20, 2010, 8:49 am