Back again for another great Monday at CrossFit Lakewood. Today we worked on Sumo Deadlifts for medium-to-heavy weights, then switched it back to regular deads for the workout of the day.
Workout of the Day
Strength:
Sumo Dead Lift 3×3 warm-up 10×1 @ 85-90%
WOD:
5 Rounds
15 Dead lifts (135#,95#) / 10 Box Jumps (24″,20″) / 5 Burpees
Ben, just crushing the deadlifts
Today, CrossFit Lakewood went after the 4th workout of the 2011 CrossFit Games Open. With a 10 minute cap on the workout, that means a lot of people out there wouldn’t even get close to completing one round. This one requires a LARGE amount of work to be done in not a lot of time, so the goal is basically to get through as much as you can.
Workout of the Day:
Strength
Learn the Zercher Squat
Work up to a good 3 Rep Max
Alon looking STRONG! (Bent bar, too!)
WOD
Complete as many rounds and reps as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
The pace everyone kept throughout all 60 Burpees was really impressive!
As CrossFitters, we also tend to enjoy watching people suffer. Here is your chance to watch me struggle through my first attempt at this workout. The Overhead Squats just KILLED me. Hopefully I can get through 1 full round on Saturday. (Always open to critique of form / No-reps, etc)
HQ released the next workout of the 2011 CrossFit Games Open, and a lot of people in the CrossFit Community let out a collective groan.
Without further ado, here is Workout 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees / 30 Overhead squats (120lbs / 90lbs) / 10 Muscle-ups
For those of you who may be wondering what a Muscle-Up is, it’s a movement done primarily on gymnastics rings that consists of a pull-up transitioning into a dip! The video here will show you exactly what it looks like and give some pointers!
Achieving the Muscle-up from Patrick Cummings on Vimeo.
In my opinion, it’s going to be a lot like the last workout where some people simply won’t be able to complete parts of it. During the first two workouts, most people were able to handle the weight and reps in some form or another, so the differences in scores were simply how many rounds people were able to complete.
Last week, some male athletes simply couldn’t get 165 pounds into a Squat Clean and Jerk. This week’s biggest challenges will fall in one of two categories; either 120 pounds for men (or 90 pounds for women) will be too heavy for some athletes to Overhead Squat 30 times, or they’ll get through them and get stuck on the Muscle-Ups.
The exciting part about involving such a challenging movement in this workout, though, is that there will be HUNDREDS of people out there who will get their first-EVER Muscle-Up during this workout! I hope that CFHQ puts together a video of all of the first MU’s caught on tape from this week’s workout 
The video below is from HQ showing the official range of motion requirements for the movements.
GOOD LUCK, EVERYONE!
Today was the first day of: FREE CROSSFIT WEEK at CrossFit Lakewood, and it was a HUGE success!!!
I’ll let you guys see what our group warm-up looked like. Good thing the gym wall was knocked down and doubled in size, or we wouldn’t have had room to hold everyone!
During the Strength Portion of the workout, Coach Chrissy and I took all of the “Newbies” through an extended warm-up where we talked a little bit more about CrossFit in detail. There were some very good questions, so hopefully we answered them for you guys!
The workout today was inspired in structure by the Classic CrossFit Workout “Fight Gone Bad.” We had 5 different stations, each of which lasted one minute. There was no rest time in between stations, and then after all 5, there was one a minute rest. Athletes go through all 5 stations a total of three times. I hope that makes sense.
Workout of the Day:
Strength
85% of Deadlift – 1 Rep every minute for 10 minutes
WOD
3 Rounds for Time
5 Stations, 1 Minute each, 1 minute rest after all 5 Stations
Wall Ball / Burpee / Sit-Up / Air Squat / Box Jump
Check out some video we took from a PACKED HOUSE last night!
3, 2, 1… GO!!!
The front row of Box Jumpers are some of our veterans, while the newer folks crush the workout behind them!
Over halfway through the workout
Maybe the best 10 seconds of the workout… the last 10!
Athletes, feel free to post your results in the Comments Section. This week I will likely not be able to note scores for everyone.
Thank you so much to everyone who brought friends to the gym last night. We’ve got 3 more days this week of Free CrossFit, so PLEASE keep it up! Bring your friends, once they love it, have them bring their friends for the rest of the week! See you all tonight at 6pm!!!
