Wednesday, 16 Mar, 2011
Posted by Mandee on March 15th, 2011
40 responses
Warm-up- Group Med-ball toss, followed by a group run. Workout- For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Post time to comments. Compare to 051206. Cool-down- Spend time getting your calves acquainted with the trigger-point rollers. GoHEAVY workout- Hang Power Clean: 1-1-1-1-1-1-1 reps CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg For a downloadable PDF of the workout, click here. CrossFit Games Open 11.1 workout instructions - video [wmv] [mov] CrossFit Huntsville Scaled Division Workout: Complete as many rounds and reps as possible in 10 minutes of: 15 lateral-jumps over a parallette 15 Power snatches The Power-snatch loads are 35 pounds for women, 55 pounds for men.
40 responses to "Wednesday, 16 Mar, 2011"
March 15, 2011 at 10:38 pm
http://games.crossfit.com
March 15, 2011 at 10:42 pm
March 16, 2011 at 12:34 am
Hell no! Lets gets this done! (And then hope the next one us a gorilla wod)
March 16, 2011 at 12:38 am
March 16, 2011 at 1:07 am
March 16, 2011 at 1:10 am
In 5 min. 3+39 rx'd at about 85-90% intensity. My goal for Saturday is 9 rounds.
March 16, 2011 at 1:14 am
March 16, 2011 at 1:15 am
March 16, 2011 at 1:19 am
March 16, 2011 at 1:20 am
Cant wait for Sat.!
March 16, 2011 at 1:33 am
March 16, 2011 at 1:50 am
6:27/11:29/6:47
Took too much time to complete the sit-ups and back extensions. Butterflied sit-ups really slowed me down.
Good luck to everyone taking on the Games!
March 16, 2011 at 2:04 am
March 16, 2011 at 2:29 am
Is this the workout for everyone who is scaling?
I ask because I whole heartedly believe I can do the weight, but I know I only have 2 double unders in my whole life so 30 will most likely not happen unless the jumprope fairies bless me in my sleep tonight. Just wondering if this is the plan for uniformity for all who are scaling, or if folks who can do the weight can still do the Rx'd weight, but scale to single unders (90).
Thanks,
C
March 16, 2011 at 2:48 am
March 16, 2011 at 2:55 am
March 16, 2011 at 3:17 am
Because this is a competition, and not a normal class workout, we won't be allowing any deviation from the scaled or Rx'ed divisions except for necessities (like an injury). If you can do one part of the workout but not the other, you will have to do the scaled workout... which in your case means you should crush it!
This allows us to actually "compete" in the sense that all of our scaled athletes can do the same workout and compare their scores just as if they were in the Rx'ed division.
hope that makes sense!
March 16, 2011 at 3:24 am
Thanks, Russell!
March 16, 2011 at 3:25 am
March 16, 2011 at 3:34 am
Everyone that plans to compete in the open or is on the fence about it should read this.
Two takeaways:
1. "be ready to punch Godzilla in the face at the 3-2-1."
2. "Take some time, close your eyes, and do the entire WOD in your head. See it in perfect clarity and
detail. Imagine yourself performing each stride, each clean, each pull-up, etc., perfectly. Be flawless in your mind. Make peace with the pain you’ll be feeling, and then it will be only an expected visitor when it arrives. Now you’re ready to breath fire."
March 16, 2011 at 4:04 am
Also, are we still planning that Sat. is the rest day that all classes will be able to do the Open 11.1 WOD? Cause I want to be able to mentally plan to be there at 9am to go hard!
March 16, 2011 at 4:26 am
March 16, 2011 at 6:47 am
Split: 7:43/8:29/9:13
We did anchored situps. I heard the 0600 class did unanchored, butterflies. That would probably explain the time difference, because I know I'm not within a minute of Aaron on a run WOD.
March 16, 2011 at 6:55 am
after getting out to the road my back spazzed on me then at about the turnaround it felt like someone pierced my hip flexors with a spear. Good painful WOD!
March 16, 2011 at 7:02 am
I love sit ups!
March 16, 2011 at 7:41 am
March 16, 2011 at 7:48 am
My own fault for ignoring a hole in my game.
March 16, 2011 at 8:21 am
Love the quote- "Make peace with the pain you’ll be feeling"... cannot wait to navigate through the pain cave further than I have ever gone before!
March 16, 2011 at 9:01 am
March 16, 2011 at 9:02 am
March 16, 2011 at 9:06 am
March 16, 2011 at 9:21 am
Tomorrow = rest.
March 16, 2011 at 9:41 am
3+3
March 16, 2011 at 9:48 am
Warm up:
30 dumbbell power snatch alternating arms:
15,25,30,40 lbs
1 mile on treadmill = 7:03
100 unanchored situps
100 good mornings holding 25lb bumbbell
1 mile = 8:06
Total = 23:02
Staying away from dus so my calf will be ready by Saturday. Looking forward to the wod on Saturday!
March 16, 2011 at 11:30 am
running was a little slow since my shins hate me right now....which is from my poor running form ;)
messed around with some DUs and power snatches afterward....this one is going to hurt on Saturday!
March 16, 2011 at 12:29 pm
March 16, 2011 at 1:06 pm
5+22
Very disappointed. DUs were "OK" until round 4. Then I lost them completely. I've got to do better or my run at Jacksonville 2011 is officially over at wod #1.
Rematch scheduled for Friday and Sunday.
March 16, 2011 at 1:48 pm
March 16, 2011 at 2:06 pm
DU's were ok at first then got hung up on them for a minute then they came back...my clean and jerks were slow...but at least i could do them..power snatch was not happening...
my goal was 1 round so I beat that..if I could do it again I think I could get 3+, but I am happy with what I got.
March 16, 2011 at 4:06 pm