When and Where

Coach D resting in her paleo chair.

The photo above is the only place you would want to see a rounded back and a rowing machine.  Even though the human body is an amazing machine and capable of astonishing feats with stunning adaptations it is important to know what your body is doing.  There is a correct time and place for all the positions the body can get into.  Getting to know your body and how it moves is one of the greatest feat of all.

_________________

Workout:

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

When and Where

Coach D resting in her paleo chair.

The photo above is the only place you would want to see a rounded back and a rowing machine.  Even though the human body is an amazing machine and capable of astonishing feats with stunning adaptations it is important to know what your body is doing.  There is a correct time and place for all the positions the body can get into.  Getting to know your body and how it moves is one of the greatest feat of all.

_________________

Workout:

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Fierce

Our Angels with their game faces on.

CrossFit HQ will announce workout 4 for the CrossFit open later today. So far we have seen some incredible performances, new skills mastered and PR's many times over. Now that we are half way through the competition how do you think it is going? What have you learned?

___________________

Workout

Three Rounds for time of:
Run 800 meters
135 pound Hang power clean, 10 reps
12 Toes to bar

Fierce

Our Angels with their game faces on.

CrossFit HQ will announce workout 4 for the CrossFit open later today. So far we have seen some incredible performances, new skills mastered and PR's many times over. Now that we are half way through the competition how do you think it is going? What have you learned?

___________________

Workout

Three Rounds for time of:
Run 800 meters
135 pound Hang power clean, 10 reps
12 Toes to bar

There's No Place Like Home

Duffy.

Something old, something new, something borrowed and something blue.

__________________

Workout:

Three rounds for time of:
50 Double-unders
30 Wallball shots, 20 pound ball

There's No Place Like Home

Duffy.

Something old, something new, something borrowed and something blue.

__________________

Workout:

Three rounds for time of:
50 Double-unders
30 Wallball shots, 20 pound ball

Pimpressive

Workout 11.3

Today Megan PR'd her squat clean at 110 pounds, completing 1 rep of the workout. An effort like hers is as inspiring as Kristan Clever's 43 rounds, and that is one of the many great things about the Open.

_________________

Workout:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Pimpressive

Workout 11.3

Today Megan PR'd her squat clean at 110 pounds, completing 1 rep of the workout. An effort like hers is as inspiring as Kristan Clever's 43 rounds, and that is one of the many great things about the Open.

_________________

Workout:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Control

Sean controlling it overhead.

Getting weight to overhead is not always the hardest part of a jerk.  Keeping it locked out and showing control of the weight overhead is often much harder. 

_________________

Workout: Games Open Workout 11.3

Complete as many rounds as possible in 5 minutes of:
Squat clean (165/110lbs)
Jerk (165/110lbs)

Or

Rest Day

Control

Sean controlling it overhead.

Getting weight to overhead is not always the hardest part of a jerk.  Keeping it locked out and showing control of the weight overhead is often much harder. 

_________________

Workout: Games Open Workout 11.3

Complete as many rounds as possible in 5 minutes of:
Squat clean (165/110lbs)
Jerk (165/110lbs)

Or

Rest Day