Doing CrossFit with a partner can be a wonderful thing. Accountability outside the gym will help your performance in the gym. Getting someone else to care about your food, rest, workout times, and relaxation can make all the difference in the world.
____________________
Workout
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
Doing CrossFit with a partner can be a wonderful thing. Accountability outside the gym will help your performance in the gym. Getting someone else to care about your food, rest, workout times, and relaxation can make all the difference in the world.
____________________
Workout
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
The Open was a fantastic experience for us as a gym and as individual athletes. Here's the simple facts about how our gym fared (facts from Josh and Leo):
• 37 members completed all six workouts as prescribed.
• Mark Rosen finished 10th overall in the 50-54 age group qualifying him for the Games in July.
• Jesse (11th), Dave (36th), Lucas (44th), Danielle (2nd), Laurie (4th), and Cara (19th), qualified for NorCal regionals in June for an opportunity to make it to the Games.
• Our affilaite finished 2nd in NorCal and 8th in the world.
• Olivia, at 9 months pregnant, finished 2,300 spaces ahead of Chris Cobb.
______________________
Download Regional Scores.pdf (29.3K)
______________________
Workout:
Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps
WOD Demo with Ben and family [wmv]
The Open was a fantastic experience for us as a gym and as individual athletes. Here's the simple facts about how our gym fared (facts from Josh and Leo):
• 37 members completed all six workouts as prescribed.
• Mark Rosen finished 10th overall in the 50-54 age group qualifying him for the Games in July.
• Jesse (11th), Dave (36th), Lucas (44th), Danielle (2nd), Laurie (4th), and Cara (19th), qualified for NorCal regionals in June for an opportunity to make it to the Games.
• Our affilaite finished 2nd in NorCal and 8th in the world.
• Olivia, at 9 months pregnant, finished 2,300 spaces ahead of Chris Cobb.
______________________
Download Regional Scores.pdf (29.3K)
______________________
Workout:
Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps
WOD Demo with Ben and family [wmv]
Finishing the thruster we are looking for a tall rigid body. The bar should be over the shoulder, over the hips, over the ankles. Do you look like this? If not, figure out why and do something about it.
_____________
Workout:
Finishing the thruster we are looking for a tall rigid body. The bar should be over the shoulder, over the hips, over the ankles. Do you look like this? If not, figure out why and do something about it.
_____________
Workout:
Today is the final day of competition in the 2011 CrossFit Open. It has been a gruling six weeks of working out with the other 26 thousand competetors. One more opportunity to put yourselves out there, get judged and put your scores up on the leaderboeard. This has been an exiting time. We will be celebrating this evening downtown to close things up. Please check the CFSC disuccions pag eon facebook and come on down.
Check the movement standards and workout description before coming in. Good Luck!
_________________
Workout:
Rest Day
or
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Today is the final day of competition in the 2011 CrossFit Open. It has been a gruling six weeks of working out with the other 26 thousand competetors. One more opportunity to put yourselves out there, get judged and put your scores up on the leaderboeard. This has been an exiting time. We will be celebrating this evening downtown to close things up. Please check the CFSC disuccions pag eon facebook and come on down.
Check the movement standards and workout description before coming in. Good Luck!
_________________
Workout:
Rest Day
or
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
The O'Regan family holds the record for most participants from one family participating in the Open. Four of of the five of them have completed all six workouts as prescribed. Brian and Bailey are siting high on the leaderboards week after week and Hana and Dawn are holding their own with some impressive PR's and an incredible performance on the toes to bar workout. Emma has participated in some of the workouts during her competitive soccer season. It has been fun to watch this family take CrossFIt to new levels at home and in the gym. They are a force to be reckoned with.
___________________
Workout:
Five rounds of:
30 second plank hold
1 wall Climb
30 second hand stand hold
rest :30
then...
5 attempts at 1 rope climb for time
The O'Regan family holds the record for most participants from one family participating in the Open. Four of of the five of them have completed all six workouts as prescribed. Brian and Bailey are siting high on the leaderboards week after week and Hana and Dawn are holding their own with some impressive PR's and an incredible performance on the toes to bar workout. Emma has participated in some of the workouts during her competitive soccer season. It has been fun to watch this family take CrossFIt to new levels at home and in the gym. They are a force to be reckoned with.
___________________
Workout:
Five rounds of:
30 second plank hold
1 wall Climb
30 second hand stand hold
rest :30
then...
5 attempts at 1 rope climb for time
