Well Alec, I’m not sure if this counts, but I had a pretty embarrassing moment happen during this morning’s Drive Time with Smashby. I listened to Toto’s “Africa” last night, and when Men At Work’s “Land Down Under” came on, I said it was by Toto. Le sigh.
So I’ve had more people talk to me about Drive Times, I had Jen Silva suggests some names for the show and I’m just about out of topics to discuss. Keep ’em coming, folks.
Today, I decided to devote a little bit of time to talk about WOD #3 of the 2011 CrossFit Games Open, strategy, thoughts, etc. Enjoy!
Tuesday night, Workout #3 of the 2011 CrossFit Games Open was released, and reactions are mixed in the CrossFit Community.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg) / Jerk (165lb / 75kg)
One rep would basically just mean the athlete was able to Squat Clean the weight, but not lock it out overhead. This means that each “Round” is a successfully completed Squat Clean done any way (Squat Clean, Power Clean to Front Squat, etc) followed by a Jerk (Shoulder to Overhead, really). There will be a lot of people out there that at least start off with a Full Squat Clean Thruster.
Here’s our very own Greg Walker showing you all what a Squat Clean Thruster looks like. Keep in mind he weighs 152 pounds, but he’s throwing 165 pounds over his head like it’s nothing. WHAT A BEAST!!
IMPORTANT NOTE on Range of Motion and Judging:
At the top of the jerk movement, the barbell needs to be in line with the athlete’s HEELS. Make sure we’re not counting reps that are locked out in front of the toes!
Check out the video below from CrossFit clearly outlining the expectations for WOD 11.3.
Freddy Camacho at CrossFit One World is one of CrossFit’s original firebreathers! With his trademark tattoo sleeves, awesome personality and incredible shoulder strength, he can be picked out by most of us from a mile away.
After this week’s CrossFit Games Open Workout #2, there were some scores posted that literally blew minds away. I mean, people were absolutely floored. I don’t need to get into the little details of the workout since I’ve already posted what it was on my blog, and since Freddy covers it in the post, but he wrote EXACTLY the same thing that I’ve talked to most of you about in person over the last 5 days.
I am very curious as to what you guys think about this. Just like him, I’m not saying people are lying and that it’s impossible to score these numbers. What I AM saying, is that to do so is just short of super human work capacity and that I just want to see one of these performances and marvel at it’s greatness.
Here’s the full post, but I’ll paste a good chunk of it below, highlighting some of the points I’ve discussed with some of you. (Guys, he even tested the “Air Round” I said someone should do!)
Great stuff, Freddy! Let me know what you guys think, too.
“At the time of this writing, there are six people (3 men/3 women) claiming 600+ reps for Workout #2 of the CrossFit Games Open. The workout is as many rounds as possible in 15 minutes of 9 deadlifts (M:155#/W:100#)/12 push-ups with a hand raise at bottom/15 box jumps (M:24″/W:20″). Yes, you read that right…. 600 or more reps! For the purpose of this post, I will use an even 600 reps. To achieve 600 reps, a person would have to perform 16 rounds + 9 deadlifts + 12 push-ups + 3 box jumps…in 15 minutes!!!”
“Time for some math (YAY)!!! There are 900 seconds in 15 minutes. 900 seconds divided by 600 reps is 1.5 seconds per rep. At 1.5 seconds per rep, in order to complete 600 reps you would have to finish a round every 54 seconds without any rest or transition time.”
“Let’s say the transition time is on the low side at 34 seconds. That means the total seconds that you are actually completing 600 reps shrinks down to 1.4 seconds per rep. You are now completing a round every 50.4 seconds without any rest.”
“I did an “air round”: A simulated straight leg deadlift with no bar or stick, push-ups without raising my hands, and standing jumps with no box or tuck (about an 8″-10″ jump). I made sure I hit full range of motion on the “air deadlift” and the push-up. It took me 40 seconds to complete the round. That means to achieve 600 reps, I would only have 10.4 seconds of rest time, or what I call “wiggle room”, per round to maintain pace. And remember, that is with no weight, no hand raise, and no box.”
Out of 68 Total Teams in our Region, Team CrossFit Lakewood is ranked 37th place! The way that the Team Competition works, is the top 30 teams from each Region make it on to the next round of competitions, which is called Regionals.
Currently, we’re only 13 points and 7 places away from 30th place, so that’s WELL within reach with 4 weeks still left to go!! Great job, everyone!
*The Website has had quite a a few issues so far, so any of this information MAY be incorrect, but as of now that’s what it shows.
*****CFLW MOMENT OF PRIDE*****
Our very own Megan Pendergraft is currently ranked 35th place in our Region after week #2. Yeah, Megan!!
A lot of people are losing their minds over the display issues that are occurring on the 2011 CrossFit Games Website (definitely not me, though…. I’m cool… not waiting at all… seriously…). In response to the high volume of concerns/complaints/comments, they have just released the following statement on the Games Website:
“Don’t worry if your submitted results aren’t showing on the Leaderboard.
If you have submitted and/or validated results for Workout 11.2, don’t worry if they are not showing on the Leaderboard. The Leaderboard still needs work, but our database has collected all of these submissions and validations. There is no need yet to email your results to our support staff.
Our IT team is fixing the Leaderboard and it will be functional soon. When the Leaderboard is fixed, it will reflect the most recent submissions and validations for Workout 11.2.
If you are having other problems with the site, please email support@crossfitgames.com.”
Right now we’re 1/3 of the way into the 2011 CrossFit Games Open. While we were all crushing WOD #2 yesterday, though, I realized something.
To my knowledge (I could be wrong), we have never gotten together as a CrossFit Lakewood Competition Team to discuss how we tick. Each one of us, individually. What I mean by that is sharing with one another some pretty important things that we need/want/would like to have before, during and after our “Sectionals” workouts:
How do you like to warm up?
By yourself, in a group, alone and silent, social and talkative
How do you like to be judged during a workout?
Every rep counted out loud, leave me alone I count for myself, yell out every five reps
What kind of encouragement do you like during a workout?
Loud and proud, drill sergeant orders, quiet and encouraging, in your face cheering, people telling you how many reps to do, leave you alone
How do you like to be treated immediately following a workout?
High fives all around, group hug, give me a few minutes on the ground to recover, leave me alone until I remember where I am again
These questions may seem sort of trivial to some people, but to others, the workout environment can have a serious impact on one’s performance.
Do me a favor please, guys and gals. Take just a few seconds and reply in the Comments Section of this post and share your personal preference. That way, when next Saturday rolls around, we’ll all know how to best approach one another to create the best environment for our team!
Another incredible week with our competition team. It was so cool getting a chance to cheer each other on again. The best part, is that it’s only week 2 and we have 4 more weeks to do this!
A special thanks to Megan’s boyfriend for walking around with my piece of junk camera during the 2nd heat of the WOD today. Next week I’ll bring the nicer camera.
I just wanted to remind everyone that the CrossFit Lakewood Competition Team will be completing the second WOD of the 2011 CrossFit Games Open at the gym at 11:00am on Saturday.
The workout is:
As many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg) / 12 Push-ups / 15 Box jumps (24″)
Most of us have hit at least a few rounds of this already, and it’s a burner for sure.
It has been a pretty monumental few weeks at CrossFit Lakewood.
I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.
Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!
My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!
The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.
The Polk's; Casey and Wes
Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!
Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.
All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!
The CrossFit Games Open workout #2 was released yesterday, so CrossFit Lakewood had that as the workout for the gym. Most of the folks on the Competition Team didn’t want to get the workout for the full duration yet, but some did. For the rest of the gym, it was the full 15 minute AMRAP.
Workout of the Day:
As Many Rounds as Possible in 15 Minutes
9 Deadlifts (155lbs/100lbs) / 12 Push-Ups (Hand-Release) / 15 Box Jumps (24″/20″)
Athlete Results:
Jamie- 5 Rounds Even – AND HIS FIRST WORKOUT AS PRESCRIBED with a barbell!!!!
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