May 20, 2011

CrossFit Games 2011

IMCF qualified for the North Central Region CrossFit Games 2011 competition. Due to the nature of our transient lives, we were unable to send a team to Chicago to compete. While it is somewhat disappointing to not compete and see where we measured against the rest of the region, the focus has to turn to 'the victory is in the journey'. Everyone who participated in the Games WODs is a better athlete and warrior for having done so. All who participated can include themselves in Teddy Roosevelt's noble clan "who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Team Regional WODs are listed below:

Workout 1
For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row
Teams of 4 (2 men, 2 women)

Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3
21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)
Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4
For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)
Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

1 comment:

Rob said...

I did yesterday's WOD this morning at the track, only had a 55lb KB. Thanks to Jim for the equipment. I think I could have got one more round if I had someone to chase. It was a beautiful morning and I enjoyed doing this one outside.

7rds + 4DL