Wednesday 12/30

Weighted Pull-up

Weighted Pull-up 5-5-3-3-1-1
*After each set perform max effort L-sit

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

Just like last year our classes will be officially closed on New Years Day – however – if you’d like to get a workout in at 9am, Noon or 4pm and join some of us that will be training that day here’s the schedule:

9am
3 Rounds for time:
10 Deadlift @ 275/185
50 Double Under

Noon
“Jackie”
For time:
1K Row
50 Thruster @ 45/35
30 Pull Up

4pm
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean @ 155/105
C2B Pull Up
Kb Swing @ 53/35

It’s an open invitation to join in on the workout for any/all of the times above. It’s a great way to ring in the New Year!

Below is the original post that went up through CrossFit.com

Last Chance Online Qualifier

May 30, 2009 6:00 AM

Posted in The Games »
74 Comments » on this entry

RockyMtVidDL.jpgThere is one last chance to qualify for the 2009 CrossFit Games.

Below are three workouts chosen from the pool of regional qualifiers. All three must be completed before 0600 PDT on May 31st, 2009. They can be performed in any order, spread out throughout the 24 hour period. All three workouts must be videotaped.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Workout 2 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
For a video description of the standards, click HERE (WOD 4 in the list)

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Description of the standards video … [wmv] [mov]

Video Rules
The videos must be completely unedited and uncut from beginning to end. Any evidence of tinkering will instantly disqualify the athlete. For a general description of how to video, see here … [wmv] [mov]

The video is solely for documenting the workout. The camera should be positioned so that proper range of motion can be determined. Use a tripod if at all possible. Move the camera as little as possible to ensure proper coverage.

An additional person with a stopwatch must be in the frame for the whole workout (the stopwatch does not have to be visible). The time on the stopwatch should be presented to the camera at the end of the workout. There should be one obvious close up of the weights to validate official loads.

Special consideration for Workout 2 (Jackie). You must show the rower monitor at zero for the start. Without cutting, the athlete must be shown initiating the row, and at the end, the camera should show the monitor at 1000 meters or more. A description of this last part is in the How To Video.

The videos must be uploaded uncut and unedited to a public forum. Vimeo is our first choice, but YouTube or any other public arena is acceptable. You can upload each workout separately or put them together, your choice.

To be considered for the Last Chance Qualifier, you must email your times (each workout alone and the total combined for the three) and the link(s) to the video(s) tolastchance09@crossfit.com before 0600 PDT on May 31, 2009.

We are expecting hundreds of submissions, so there will be little to no tolerance of missed guidelines. Questions can also be addressed to lastchance09@crossfit.com.

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