Dec 10, 2012

11122012 Tuesday

METCON WOD
An early taste of the Crossfit Games. This was the first WOD for the ‘Open.’ 70,000 athletes registered for the on-line ‘Open’ for a chance to compete at the respective regionals. IMCF will likely try to put together a team or two to compete. So here’s a first taste of the games type workouts.

Crossfit Games 2012 Open workout 1
7 minutes
As many Burpees as possible.

Standards
- This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Standards Explained




After recovering, complete the following Strength WOD.
Strength WODDeadlifts
10 x 2 @ 75%

Warm-up to your 75%, then do the 2 deadlifts every minute on the minute for 10 min, rest for the remainder of that minute. Caution, don’t get overzealous, the first 4-5 sets will feel easy, the last will not, so stay at 75%. Stay safe, good form, reset for the second rep, don’t rush it and pull with a curved lower back, MAINTAIN A GOOD TIGHT LUMBAR CURVE, stand up with the weight and use your legs and hips to extend your body. All Level 1 coaches - get involved and help people out with form.

For more info on the Crossfit games check out the 2012 website  http://games.crossfit.com/

17 comments:

Mike Anderson said...

#$%^, Burpees!
Oops, I mean, Yeah, Burpees!

Scott S said...

That is EXACTLY the reaction this WOD induces.

I advise people to group up, and have graders that can watch, and a group of athletes to work together. I've done this solo and with a group, DRASTIC difference.

I also advise that you do a good warm-up, get your heart rate up, full body warm up. Relax, recover your breathing and heart rate, then do the WOD. Don't just jump in cold thinking your saving the burpees for later. It'll take you a minute or two to feel warm, then get used to your heart racing, then slow down and then it's over and you know you could have done more.

My group will likely start around 610-15, some grading, some working, please join in, the larger the group the more fun had by all.

Matt B. said...

Amazing. Today I was remembering that 7 minute burpee wod (it came just days after the 150 burpee for time IMCF wod), and tomorrow it's on the docket.

Joe O said...

This WOD reminds me, I have agreed to assist IMCF as the Crossfit Games coordinator. So be on the lookout for info and updates about the upcoming Crossfit Open. It all begins March 6th. Lets see if we can improve on last years IMCF team standings.

scottnkelly9901 said...

IMCF Hohenfels:

METCON: 69 burpees. 7 more than last February.

Deadlift @ 235lbs

Russ Ames said...

82 burpees, DL 245 (330 1RM)

Jacob Heppner said...

Robert Immendorf: 57

I believe this is a PR for Rob, I think a little more yelling at him could yield a few more. Haha don't tell him I said that.

Myself: 141

Scott S said...

91 - not what I wanted and if Jacob hadn't gone wild on the burpees, I'd say that it was from the MUs yesterday...but guess I'll just have to accept that it was a combination of weak genes and a lack of oxygen to the brain to push beyond.

Really wanted to break 100.

DLs at 295, 2 every minute for 10min.

Look forward the games this year. I would have been placed around 21,000th in last years 1st Open WOD with 91. Hopefully improve that with other WODs. Great job Ben breaking 100, Jacob you're still a sicko - awesome job.

rob said...

I'm still coughing and hacking up junk; not cool! 100 burpees and I had 101 in sight but couldn't get off the ground quick enough when time was called.

This WOD was an eye-opener for a lot of people about the power of 'intensity' and not having to do an 'hour of cardio'. I got more out of those 7 minutes than I would have on an elliptical workout or a 2-mile run. I will be better at the 2-mile run becasue of the 7min I spent this morning than I ever would have doing a 2-mile run. We do train in all three metabolic pathways, but it's important to remember that training in the first two pathways (phosphagenic and glycolytic) transfers to the third pathway (oxidative). The reverse is not true. I apologize for the fitness 'geek speak', but if you aren't sure what those pathways are come to the On-Ramp class on 12 Jan!

225lbs for the DL. I think I am ready to do more, but I'm still being conservative with all lifts.

Jared said...

87 Burpees. Thought 100 was a reasonable goal when I started. I was wrong and have some work to do.
Did the first three DL sets at 275 then had to drop to 245 for the remaining 7 sets.

Mike Anderson said...

I did 67 burpees, not nearly where I should be. There's a lot of work to do.

Did 315 for DL - should move to 335 next time.

Darin did 55 burpees and 100 for deadlift.

Andy M. said...

101 Burpees, 275 DL.

(+11) since the Open in Feb...I'll take it.

Matt B. said...

79.5 burpees, so... 79 burpees. Went with Andy, Blair, and AJ. 2 less than the 81 in the open. Perhaps 6 weeks off is too much "taper." 225 DL (285 1RM). Got to give some coaching to Blair, and get some coaching from Andy on DL form.

Rob, great point. Hard convincing others of that, who haven't yet drunk the coolade. Hard counteracting the programming we've gotten from shoe and fitness industry.

rob said...

Matt - when you were counting Andy's burpees, are you certain his count wasn't 100.5 and he rounded up! I'm just asking!!!

Actually, hats off to anyone who did this WOD today. It was noticeably much less crowded this morning....hmmmmm!

Charles Day said...

Completely agree with all the above...thought 100 was a reasonable goal only to be crushed by reality about two 65! Finished at 87.
DL at 225.

Ross said...

IMCF SD DET, @FT Knox

METCON -12.1
90 Burpees - 10 better than last spring, but should have been better than that, I needed a partner to push me and I HATE end of day work outs.

Deadlifts: 10x2@365 across the board, 2 on the min every min. Then finished off with 10x5 sets of Squat Clean 5 at 95 and 5 @115...

janakehau said...

68 burpees - I think I need to fix mine though; everyone else was doing pretty military pushups in their burpees and I was just going straight to the ground and back up, plus stepping one leg at a time instead of jumping with two.

DL from 40 and went up to 70. I don't know my max yet but next time I'll start with 70 I think.

Then some box jumps and some buildup exercises to work on my future toes to bar attempts...