10-4-2012 WOD


Warm-Up / Skills

10 Minutes Practice Double Unders


12 Minute AMRAP
150 Backward Singles Buy In
In remaining time:

7 Deadlifts
25 Burpees

Male Rx: 225 lbs
Female Rx: 165 lbs

Thoughts for the week on Competition and Open, Regionals & Games Qualification…

Hey All – you get another lengthy blog post from me again.  This time, it is on the topic of competition.  Kristen and I have competed in athletics our entire lives, so we are familiar with the topic of competition.  We have competed at some of the highest levels of our given sports (NCAA Division 1 Wrestling & Swimming).  We specialized in training for these sports and did what we had to do to be the best that we could possibly be.  In the end, we fell short of our goals, but we do not regret the effort we put forth in trying to obtain them.  It is that training, dedication, sacrifice and commitment that have made us what we are today.  The cool thing about the sport of CrossFit is you can’t specialize.  You have to be competent, if not excellent, in all aspects of fitness to win a local, regional, or national competition.  You can’t have a weakness, period.  This sport is growing exponentially, each year, and in the near future there will be hundreds of thousands of competitors in CrossFit.  I did a little research on what it actually takes to make it to the CrossFit Games.  This is based off of all the information submitted by the top 10 athletes in the NorthEast region on their profile pages.  Some athletes did not enter all of their information, so I simply went to number 11, 12, 13 etc. until I had all the information needed.  There was no athlete polled who placed outside of the top 20 in their region.  All the men’s information was taken from the NorthEast top 20.  All of the women’s information was a mixture of the top 20 from the NorthEast and Top 20 from Mid-Atlantic.  A few pieces of information that I found interesting were – If the men were missing one stat, it was most likely their 5K times – Most women listed their weights on the lifts and not much else.   I averaged all of the events in the Games profiles and here is what I came up with:

                                Men’s                   Women’s

Fran:                      2:21                        3:08

Helen:                   7:48                        8:25

Grace:                   1:47                        2:13

Filthy 50:              16:09                     19:01

400M:                   1:01                        1:17

5K:                          20:12                     21:17

C&J:                       298lbs.                  180lbs.

Snatch:                 240lbs.                  140lbs.

DL:                          505lbs.                  305lbs.

Back SQT:            433lbs.                  245lbs.

Max Pullups:      61                           38

FGB:                      436                         385

Obviously, these are just some benchmarks that have been tested.  If you know your times then compare them.  Understand that this is an average and if you’re in this range or close to it you may have a chance of getting to regionals.  If you are not close than you can see what you need to improve on to even have a shot.  We could add many other WODs, exercises, athletic events to this group of information but I would imagine the outcome would remain constant in the fact that the top athletes will move the most weight and have the better times.

So… 3 out of the top 10 make it to the games.  First, you must qualify for the regionals by placing top 60 in the Worldwide Open.  70,000 athletes competed in the Opens last year, 70,000!  That number will increase next year, the year after and so on.  To place in the top 60 in your region is incredible!  In fact, if all regions had equal number of participants (4,118) and only 60 make it to the regional, then only the top 1% of participants qualify for the regionals.  If we go a little further than that, with the athletes that make the games, that number is even crazier at .07%.  I’d also hate to break it to you but the NorthEast is badass!  The top athletes are unbelievable with Austin Malleollo’s Fran time at 2:11, 570 Deadlift, 300 C&J and Jenny Davis 2:41 Fran, 355 Deadlift and 195 C&J.  Pretty amazing stats by both of them but, then again, they won the regionals and are the .02%.  There are certain lifts & skills you must be extremely efficient at before even considering making it to the games.  These are, but are not limited to the following:

Thruster, Pull Ups, Snatch, Power Snatch, Hang Power Snatch, Split Snatch, Squat Snatch, Handstand pushups, Handstand pushup with a deficit, Walk on your hands,  rope climbs, Cleans, squat cleans, hang cleans, power cleans, double unders, who knows maybe triples soon, bar muscle ups, ring muscle ups, burpee muscle ups, wall balls, GHD sit ups, GHD situps throwing an object, run, bike, swim, sled push & pull, ring dips, Toes to Bar, Box Jumps – fast, Overhead Squats, Heavy Deadlifts, Rowing, Pistols, One arm Dumbell Snatch, Back Squat, Front Squat, Air Squat, Chest to Bar pull ups, Press, Push Press, Push Jerk, Split Jerks, Burpees, Burpee over bar, Traverse a monkey bar, Throw for distance and accuracy, SDLHP barbell and KB, Clean & Jerk…

All of this information really doesn’t mean shit.  The fact is these athletes have trained hours upon hours to get strong enough to make the weights in the workouts prescribed seem light enough that they won’t slow them down.  They have also put themselves through some rigorous training that tests their mental toughness so that they know they have a little extra when they need it.  They have practiced skills for days just so that if one actually shows up then they know they are capable of completing the task.  Competition is a GREAT thing!  We encourage you all to attend a competition as it will bring out the best in you.  It may also point out some flaws in your training, which is a good thing.  Then you can go back to the gym and work on those flaws.  The point of this whole post is that a very small amount of people ever make it to the Regionals and an even smaller amount ever makes it to the Games.  Remember why you got started with CrossFit in the first place, to get in the best shape of your lives and have a fuckin’ blast doing it!

9-4-2012 WOD



Exercise: Weighted Pull-Ups/lbs
Reps: 3-3-3-3


Open WOD Re-test
7 Minute AMRAP
Burpees onto 25# plate

Instead of using the 6″ Target we will use a 25# plate.  There must be full hip extension on top of the plate.

7-28-2012 WOD



Partner Deadlift
1 Rep Max


CrossFit Games Team Triplet…ish…

Partner WOD
50 Deadlifts 185-105/Partner Holds Front Rack Position 165/95 – you can go heavier however it must be a weight that both you and your partner can clean to the racked position
50 Burpees/Partner holds Overhead 115/75
50 Thrusters 95-65/Partner Holds Plank

There will be 2 bars set up for each team. Start with the heaviest weights and you must strip the bar as you move onto the next set of exercises.

Reps only count when the partner is in position for the hold – Partners may switch at anytime.

CF Games Track Triplet – 7/11/2012 WOD


Warm-Up / Skills

Burgener – with a Split Variation


Split Snatch – Alternating Legs


3 Rounds For Time
8 Split Snatches – Alternating Legs
7 Bar Muscle Ups or 14 Chest to Bar Pull Ups
Run 400M





15 Minute AMRAP Ladder
1 Deadlift (275/155)
2 Burpees
3 Box Jumps
Next Round
2 Deadlifts
4 Burpees
6 Box Jumps
Continue until time is up

Thinking about BBQ at our place Sunday to watch the finals of the 2012 CrossFit Games.  Anyone interested please let us know at the Gym.


6/7/2012 WOD


Double Unders


30 Hang Power Cleans (135/95)

60 Burpee Lateral Bar Hops

90 Double Unders

Double Unders from Again Faster on Vimeo.

If you have a jump rope at home that you have been practicing with, bring it!  The ONLY way you will improve your double under skill is by spending time under a rope.  A lot of our athletes come into the gym and the first thing they grab is a jump rope and start whipping out doubles – keep it up!  That is the only way to get better!

5/19/2012 WOD


Handstands and Handstand Walks


50 Ft. Handstand Walk (100 Foot Bear Crawl)

30 Burpees

20 Ring Rows

10 Forward Rolls

10 Backward Rolls

20 Ring Rows

30 Burpees

50 Ft. Handstand Walk (100 Ft. Bear Crawl)

If you’re feeling real crazy…I sure as hell know I am!

5/16/2012 WOD

Push Press 40% X 5, 50% x 5, 60% x 5
WOD: Regional Event 6
(CF Medford Version)
For Time
3 Rounds
7 Deadlifts
14 Pull Ups
3 Rounds
21 Wall Balls
21 Toes to Bar/V-Ups
28 Burpee Box Jumps
9 Pull Ups
Rich Froning Sets World Record
Julie Foucher Sets World Record
The athlete begins standing behind barbell. At the call of “3-2-1 … Go!” the athlete may reach down and begin deadlifting. Once they complete 7 deadlifts, he or she will move to a set of rings and begin performing muscle-ups. Once 7 muscle-ups are completed, the athlete will move back to the barbell and begin his or her second round of deadlifts. Once a total of three rounds of deadlifts and muscle-ups are complete, the athlete moves on to the wall ball shots.Once the athlete completes 21 wall ball shots, he or she moves to the pull-up bar and begins performing toes-to-bars. Once 21 toes-to-bars are complete, he or she begins the second round of wall balls. Once a total of 3 rounds of wall ball shots and toes-to-bar are complete they move on to the farmer carry.Each athlete will carry a pair of dumbbells 100 feet across the stadium past a box to the designated area and begin burpee box jumps. Once 28 reps are complete, the athlete will carry his or her pair of dumbbells back across the stadium to the designated area by his or her set of rings. Once the athlete completes 3 muscle-ups, the workout is complete.

Time cap: 17 minutes


The athlete’s score is the total time for completing the workout. If he or she does not finish the entire workout within the 17-minute time cap, their score is 17:00, plus a one second penalty for each rep not completed. Each farmer carry counts as one rep. If an athlete cannot complete the three rounds of deadlifts and muscle-ups, he or she cannot advance to the CrossFit Games.

Movement Standards

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Deadlift, bottom position

Deadlift, top position

In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

Muscle-up, bottom position

Muscle-up, top position

Wall ball:
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target above the bottom of the sticker. If the ball hits low or does not hit the target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Wall ball, bottom position

Wall ball, top position

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Toes-to-bar, top position

Toes-to-bar, bottom position

Farmer carry:
In the farmer carry, the athlete must carry both dumbbells in the hang position from the specified starting area to the specified finish area approximately 100 feet away. The dumbbells must be carried in the athlete’s hands at his or her sides. Holding the dumbbells on the shoulders, or any other way, is not allowed. If the dumbbells are set down prior to the designated finish area, the athlete may not make any forward progress until the dumbbells are once again in the hang position.

Burpee box jump:
The athlete must face the box at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.

From left to right: Burpee, bottom position; Box jump, on box; Burpee, bottom position; Box jump, over box

5/9/2012 WOD


Push Press

75% X 5, 85% X 3, 95% X 1+


 CrossFit Games Regionals

Individual Event 4 (minus the pull ups)

For time:
50 Back squats (135 / 95 lbs)
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
30 Shoulder-to-overhead (65 / 45 lbs)

We will be removing the pull up from this WOD and we will scale the weight accordingly.  Keep in mind we will be using 1 bar so load the bar with plates easy to strip down to the next weight. If you plan on using 135 then you would have 2 10s on with a 25 to make it easier to strip to the next weight.

Download: Low SD HD

How it goes down (including pull ups):

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 50th back squat, the athlete moves to the pull-up bar and completes 40 pull-ups. Then, the athlete returns to his or her barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete lowers the bar to the ground, removes the 25-pound bumpers (15-pound bumpers for women), and carries the bar to the next station where he or she will begin front squatting.

After the 50th front squat is complete, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, they lower the bar to the ground, remove the metal plates (10-pound bumpers for women), and carry the bar to the next station where they will begin overhead squatting.

After all 50 overhead squats are completed, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete moves to the designated finish area and the workout is complete.

Time cap: 22 minutes


The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 22-minute time cap, the score is 22:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Back squat, bottom position

Back squat, top position

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Front squat, bottom position

Front squat, top position

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Overhead squat, bottom position

Overhead squat, top position

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Pull-up, bottom position

Pull-up, top position

Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

Shoulder-to-overhead, bottom position

Shoulder-to-overhead, top position

We were reminded the other night of how great it feels to accomplish something.  One of our newer athletes was struggling through the workout but kept pushing through it.  Not once complaining of range of motion or lack there of.  Not once complaining of the pain they were enduring.  They kept their head down and finished the WOD.  All 4 rounds of it.  At the end of this athlete’s workout we were reminded of the amazing feeling of accomplishment as they gave a subtle double fist pump.  Something that they probably thought went unnoticed.  It is that feeling right there that keeps you coming back and growing as an athlete and as a person.  The ability to grind through the uncomfortable feelings knowing the end is in sight. Keep up the good work everyone!  Be proud of your accomplishments and celebrate your victories, however it is that you do that.