Saturday, February 28, 2015

Friday, February 27, 2015

2015 CrossFit Games Open WOD 15.1 and 15.1a

WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
 
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
 
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
 
Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
 
Your score for Workout 15.1 will be the total number of repetitions completed.
 
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. There is no limit to the number of attempts within the 6-minute time limit.
 
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
 
Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.
 
Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.
 
Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)
 
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
 
*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.
 
Workout 15.1 Variations
 
Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
 
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)


Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

 
Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
 
Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Thursday, February 26, 2015

5 Rounds for Total Working Time.
Rounds will begin at 0:00, 5:00, 10:00, 15:00, and 20:00. Note the time it takes for you to finish each round. Your score is the total working time for all rounds. Lowest score wins.
10 burpees
20 ball slams (30/20)
30 DU
 
Post total working time to comments. Compare to 1/4/13.

The 2015 Reebok CrossFit Games starts TONIGHT!!! Open WOD 15.1 will be announced at 7:00pm.

Wednesday, February 25, 2015

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.

Compare to 9/11/10120502, 2/11/13, and 4/21/14.

"The Chief", CrossFit San Diego - video [wmv] [mov]

The 2015 CrossFit Games Open starts TOMORROW!!! Woohoo! Get registered! 

Tuesday, February 24, 2015

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Post time to comments. Compare to CrossFit.com 130402 and 4/17/13.

THE 2015 REEBOK CROSSFIT GAMES OPEN STARTS IN 2 DAYS!!! Get registered! 

Monday, February 23, 2015

3 Little Frans

15-12-9 reps for time of:
95-lb. thrusters
Pull-ups
 
Rest 5 minutes
 
12-9-6 reps for time of:
95-lb. thrusters
Pull-ups
 
Rest 5 minutes
 
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
 
Post time for each couplet to comments. Compare to www.CrossFit.com 150216.

THE OPEN STARTS IN 3 DAYS!!! Get registered!
Open WOD 15.1 will be announced Thursday evening at 7:00pm. We will run WOD 15.1 at the gym on Friday!

New Divisions this year make the Open more accessible!!
Scaled Division - A scaled option of the Open workout (reduced loading or less challenging movements) will be released each week of the Open.
Master's Division - The Open is also the first step on the road to the masters competition at the CrossFit Games. Athletes who are 40 or older are automatically entered into one of five age divisions: 40-44, 45-49, 50-54, 55-59, 60+. 
Teenage Division - Athletes who are 14 to 17 years old will find out where they stand in relation to other athletes their age. The Teenage Division will have two sub-groups: 14-15 and 16-17.
Fittest In _____? - Think you're the fittest in your country or state? Prove it in the Open. At the end of the five-week competition the fittest man and woman in each country, and U.S., Australian and Canadian state or province will be named.

WHAT AM I DOING HERE? (article)

Sunday, February 22, 2015