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Accuracy

Mike, Mark and Rowena all focused on their target.  Accuracy (one of the 10 components of fitness) while fatigued can be a big challenge in any movement.  

Workout:

5 Sets of the 3 Part Power Snatch:
High-Hang Power Snatch
Hang Power Snatch
Hang Power Snatch (below the knee)

3 Rounds:
2 minute AMRAP: 10 Deadlift (185/125lb) 10 Push Up
1 minute AMRAP: Wall Ball 20/14lb
1 minute rest

Conquer

No questions here on the range of motion for Kari, performing her first pull up the other day.  Even putting a little "conquering" smile over the bar.  Great to see her hard work pay off, keep it up!

Workout:

3 x 5 Front Squat

15 Minute Ladder:
5-10-15... Toe To Bar
10-15-20... KBS
15-20-25... Double Under
*1 Prowler Push (15 meter down and back) every round

Toughy

Tough workout yesterday  A lot of good efforts hitting a heavy weight while taxed.  Here are two shots from the 6am, illustrating the kind of effort the workout demanded.

Todd

Todd

Kim

Kim

Workout:

3 x 3 Weighted Dip
3 x 3 Weighted Pul Up

5 Rounds:
2 minutes to get X Clean and Jerk (Rd 1: 10, Rd 2: 8, Rd 3: 6, Rd 4: 4, Rd 5: 2)
1 minute to get 12 burpees
Figure out where you'll try to end up for round 5, and then move five columns down for your round 1/starting weight.  Cannot leap frog a weight, has to be in succession.  For example, I can't go 125 to 155, you have to hit 135 before 155.
275/190
265/180
245/165
225/155
205/135
185/125
155/105
135/95
115/85

Switching Gears

It was a very exciting Crossfit Games this 2014.  A lot of new faces that from the looks of it, we'll be seeing in the future.  This years champions are Camille Leblanc Bazinet and Rich Froning.  It was great to see Camille's reaction after she won.  It's incredible the amount of training, time, work, sacrifice (the list goes on) that goes into the journey to be a Games athlete, and to have it all pay off with a win, can't imagine the feeling, good for her.
 Rich said he's "not retiring, just switching gears," let's hope that gear doesn't last too long!

Workout:

Workout:

"Deck of Cards"

Three 5 min. AMRAP's - Movements and number of reps determined by a five card draw from the deck of cards.

Hearts Rd.1 = Shoulder to Overhead (65/95)  Rd. 2 = KBS (36,56)  Rd. 3 = Walking Lunges
Spades Rd. 1 = Deadlift (65/95)  Rd. 2 = Prowler (1)  Rd. 3 = Ball Slams
Diamonds Rd. 1  = Power Cleans (65/95)  Rd. 2 = Pull -up  Rd. 3 = Sit ups
Clubs Rd. 1 = Goblet Squat's (36/44) Rd. 2 = T2B  Rd. 3 = Wall Ball (14, 20)
Face Cards  Rd. 1, 2, & 3 = 15 Cal Row
Ace Rd. 1 = Prowler Push (2), Rd. 2 = Rope Climb  Rd. 3 = Prowler (2)

Kindness

One of, if not the coolest thing about these Crossfit competitions is how nice everyone is.  There is just this sense of kindness that extends from the athletes, to the judges, and even through the crowd to the fans.  Here are a couple memorable shots Johnny got to experience.  The first shot is John and Rebecca Voigt, who we ran into on Thursday at Trader Joes, really cool person we're rooting for!  The second photo is John and two girls that wanted to "take a picture with the celebrity" in the parking lot!

Workout:

200 Meter Run
50 Double Under
15 Power Clean 135/95lb
15 Burpee
200 Meter Run
40 Double Under
12 Power Clean
12 Burpee
200 Meter Run
30 Double Under
9 Power Clean
9 Burpee
200 Meter Run