Mar 8, 2012

030912 Friday

CrossFit Games Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Additional Notes

Please be sure to watch the entire workout instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

As an assist for those needing some love to keep their hands intact, here's a video showing how to make 'tape grips', thanks to Elizabeth for bringing this up, they definitely help on the toes to bar:



**Don't forget that IMCF Team competitors must get their score validated by a Level 1 trainer and post their score on the CrossFit Games website**

Jamie Z's 0530 Class

Kelly:
5x RFT of:
Run 400m
30 x Box Jumps   (24in)
30 x Wall Ball Shots (20lb)

53 comments:

Noah said...

I know the crazy early show will have plenty of participants and judges...I am hoping to knock this out between 0715 and 0800, but not alone, anyone interested in going in that time window, say a 0715 wave followed by a 0740 wave? I can judge and hope to compete in that 45 minute window. Maybe I'm the only one though.

Rich M. said...

Again, if it will help, I'll be there at 0510ish to help score.

Meghan Smith said...

Hoping to WOD between 0545-0615. Can stick around until 0715 to judge.

Mike and Debbie, thank you for agreeing to help with my class tomorrow. I plan to kick off the Games WOD at 0950.

Greg E said...

Noah... I will be in the bubble around 0700 to help grade.

I will not do 12.3 until tomorrow afternoon, around 1600ish.

Adam "Big Helper" Latham said...

Is anyone going to be in the bubble tomorrow around 1330-1400ish? I have my APFT in the morning and I have to be done by 1600 for Little Helper's ballet class.

Anyone available? Thanks!

Meg Smith said...

Adam, I can do 1330 if we legitimately kick off at that time. I've got the girl scouts at 1400, so I'll need those 10 minutes to finish preps.

Noah said...

Greg E, that makes two of us at least. I'll be warmed up and ready to go anytime after 0715, if no one else is ready to go at that time then I'll go solo (scary thought), if others are milling about getting ready around that time then we'll bring them along on this sweet train to painville!

Alex E. said...

Noah,

I'll be there. Dan can be there to help grade.

Adam "Big Helper" Latham said...

Meg,
Awesome. I'll leave right from work and be warmed up and ready by 1330.

Looking forward to hanging out tomorrow night!

Matt B. said...

James, thanks for yesterday's mobility vid on compromised position. My second pressing question (already asked about paleo) is "whats the big deal with mobility?" I'm starting to watch the blog, starting at day 1, but what's the big "so what?" what's it do for me? Yesterday's vid explained some of the question - that by having better mobility and range of motion you're set up to do lifts better. By extention, that means more weight, faster times, and less soreness from incorrectly compensating. So, it's much more than just stretching sore muscles...

I "sat" through a telecon today in the Asian squat and it only required minor explanation to coworkers :)

Jimmy S. said...

I'll go around 1330 also. See you there Adam and Meg

Erin Anderson said...

Rich, can you pencil me in at the 5:15? Thank you for coming in early!

scottnkelly9901 said...

IMCF Hohenfels:

6rds + 5 box jumps*

*Unintentionally scaled this WOD by starting the PP from the rack. Not sure I want to experience this WOD agian, but I may have to do a make up over the weekend - at least so that I know I did it right. Next time I will check this site in the AM before I WOD.

Bryan said...

6 rounds.

Noah said...

Matt B, regarding mobility. A simple phrase KStar uses periodically..Proper positioning leads to power which leads to results. Mobilization is getting your body into the proper possition for a movement so you're not compensating with inefficient, bad mechanics. And you'll avoid injury.

Ed said...

6 rounds + 15 Box Jumps + 9 Push Press

Total 240.

Thanks Mike for grading and great energy from the morning crew.

Doug said...

5 Rounds + 9pp. Thanks to Mike for grading and motivating, and thanks to Greg for giving me someone to try to keep up with. Love the community that is IMCF, thanks to those like Meg and Rich who are putting a couple of hours in on Games WOD days to grade and organize.

Greg M said...

5 rounds + 15 BJs (for Kay) + 12 PP + 6 TTB

Thanks for the push Doug, great job everyone this morning. James, thanks for pushing me on the PP and shout out to Kay for the Box Jump reference.

Mike Anderson said...

6 Rounds + 8 Box Jumps

Thanks Ed for grading and keeping me moving. Great energy in the bubble this morning.

This was a tough one - glad it's in the books.

Soraya said...

Adam/Meg/Jimmy/All,
John and I will compete and be available to grade this afternoon at around 1315 also. We aren't in any rush, so if there are more people to grade, no problem.

james said...

Matt B - you are there!!

My summary is:

- human movement is not exempt from the laws of physics, therefore
- some positions are better than others
- our body were probably designed to adopt the best positions
- lazyiness, neglect and lack of knowledge has resulted in most of us avoiding these positions most of our lives, therefore
- most of us now have physical limits on the positions we can adopt, these limits are found in connective tissues, muscle positions relative to each other and neural pathways
- "Mobility" is a set of tools to break down these limits and let us adopt the best, that is the safest and most powerful, positions
- I am not so much interested in my physical capacity next week as I am next decade.

7 rounds and 11 Box Jumps (Yes Kay, I did think about making a comment like the red haired Tanker but decided it wouldn't be very polite)

Once again Greg (aforementioned Ranga DAT) provided high grade grading and crushed the WOD!!

Lance said...

6 rds + 15 box jumps + 1 PP...231. Thanks to Chris for grading and forcing me to overcome the fact that my body wanted to lose all of its intrinsic function.

monroe said...

I'm planning to go today around 1600. Will anyone be around?

Ross said...

6 rds + 10 box jumps =226 reps...

Alex and Noah great job thanks for pushing me.. Meg thanks for sticking around and grading and pushing me....

Greg E said...

I will be in the buble around 1600.

Good push this morning guys.

Noah said...

198 reps chasing Alex and Ross. Greg, thanks for keeping me from teetering over the edge into unconsciousness during the PP/PJs.

On a different note, were we having problems with robots blogging on this page? Now I have to prove to the Blogger that I am not a robot. What do we have against robots anyway?

Erin Anderson said...

5 rounds plus 15 box jumps and 12 pp. Thank you Elizabeth & Jess for grading and motivating me! And for the reminder to breathe tips!

Deadlifters: Good Luck tomorrow! If you know the times you are lifting please post them so we can stop by!

Jess said...

3 complete rounds + 15 box jumps
Grader was Elizabeth.

Thanks Erin for the encouragement! This was a PR for me on the TTB- thank you Elizabeth for giving me some pointers on how to improve my technique!

Mac said...

8 rds+ 5 box jumps. Felt like I had to catch Wade, so thanks for the unintentional push!
Also, check today's post on the mainsite for a video on TTB. I tried spealler's technique this morning and it really seemed to make a difference in managing output. TGIF!

Alex E. said...

6 rounds + 15 Box Jumps + 12 Push press. 243 if my math is correct. Great time this morning with Ross, Noah, Greg E., Meg, and Dan.

Meg kept saying let's go and I kept asking her where but she never told me...

james said...

Mac, I used the same speller technique as well. I was no repped about 6 times because my feet didn't go back far enough. I found it took a lot of effort to get my feet back and it broke my momenteum. That said I can see within refinement that it is fast.

James.

Mike Anderson said...

I got to help Meg grade today during her BAM Class. It's a great group with a lot of positive energy. Recommend folks chekc it out, especially if working out with the early crew won't work because of child care.

Paige said...

5 rds plus 15 box jumps and 9 pp

Dreaded and stalled every time at the push press....not a fan of 75 lbs! Thanks so much to the guys cheering me on yesterday afternoon.

Air Force Steve said...

I will be in around 1600.

Shouldn't the "BJ" comment go to Dave Hudson and Carli Harmon? I'm sure Dave is hard at work on his BJs as we speak!

Greg M said...

AF Steve - yes they were culprits of that abbreviation as well.

Giggle!! on your post.

nutt said...

Thanks mike for being my grader and for the positive comments about Meg's class!

I had 6 rounds 15 bj 8 pp for a total of 239

So proud of our ladies today!

Kay said...

6 rounds even for me. I thought I should have crushed this WOD (what with "container leaps" and TTB), but the 75# PP definitely slowed me down.

Ha ha James and Greg! Thanks for thinking of me, but indeed it was Carli who reminded Dave that perhaps it was best not to abbreviate the "container leaps" exercise.

james said...

They are now known as container leaps?

Kay said...

Well, if you must abbreviate, CL is better than BJ, right?

Air Force Steve said...

To catch James (and others)up, "box" and "head" are forbidden words in fighter pilot grammar, with words such as "container" and "cranium" used in replacement. Any other dual-use words can be covered with a "so to speak" at the end of the sentence. I would think James would be up on this, with the Aussie's having a complete word replacement language of their own! Maybe he could enlighten us with a few?

Erin - The lifting starts at 0900, but there are no details beyond that. I think the high schoolers will be lifting before us.

Jimmy S. said...

5 rnds + 15 box jumps and 4 push press

Lvl 1- John Gibson - thanks for the push brother.

Meg Smith said...

Completed 5 rounds plus 15 box jumps with Wade as my Level 1.

Mike and Debbie, thanks for the help with the morning group--thanks for the words Mike...it's such a great group!

My apologies for poor communication with the early afternoon folks. I'm glad you were able to start before 1330, and I had every intention of helping grade your second group so you could all go at the same time. Sorry if that wasn't properly communicated!

Alex, I had no idea where we'd go when I said, "Let's go!" I figured it wouldn't be far since my legs were still so tired!

Greg E said...

12.3: 7 rounds + 15 BJs + 4 PP

271 total

Good group this afternoon... Thanks for all the encouragement.

Roger W. said...

261 reps graded by Greg.

Bridget said...

5.75 rounds = 207
Learned TTB this week so pretty proud although they ate me for lunch I did well.

Greg E Level 1
Thank you for the afternoon crew support, kept me motivated, box jump fumbles and all!

Air Force Steve said...

9 Rnds + 1, graded by Amy. It was a good crowd this afternoon. Thanks for the push.

monroe said...

7 rounds, 13 box jumps, 265. Kevin graded. It doesn't get much goatier than this.

Greg E said...

I forgot to mention, Roger W. graded.

Matt B. said...

James, Noah, thanks for the mobility info. Puts things into perspective. I love watching Kstar vids, but it's hard seeing the big picture from individual videos.

Alex, Noah, Ross, I got some OK camera phone pics of your WOD this morning. Shoot me an address at matthew.boetig@us.army.mil and I'll send them to you.

Air Force Steve said...

If anyone is interested in watching the Deadlift-a-Thon at Leavenworth High School tomorrow morning, here is the schedule:

9:00 AM: Women’s Open & Masters
10:00 AM: Men’s Open & Masters
11:00 AM: Men’s High School
12:00 PM: Women’s High School

We have nine members in the Open and Masters. Hope to see you there.

If you are a Kansas resident and Republican, you can double down and go to the Republican Caucus in the high school's gym at 1000.

Greg M said...

Erin, you rocked it. Nice job!!

james said...

@Kay Oh I thought CL was the ladies Box Jump

John R. said...

4 Rounds complete, got in an extra set of 15 box jumps and ended off with 8 additional push press. Thanks to Jeff B. for grading and pushing me.