The post-games week comes to a close with a multi-round WOD but not as big as they did Sunday or the Main Site Today!

Strength:
10 sets of 2 reps DeadLift at 60% of 1 rep max

WOD:
4 Rounds
50 sec HandStand Hold
40 Walking Lunges (Total not per leg today!)
30 AbMat Situps (full range: shoulders breaking plane of knees)
20 KettleBell Swings
10 Pushups (with hand release at the bottom)

How did folks like the one arm barbell warm-up?
Nathan went for the 2 pood KB! It did not look like fun after Round 2!

Times:
Heather 17:00
Dave H 17:10
MaryLynn 15:00
Greg 17:55
Corena 16:00
Chris F 16:34
Pete 18:07
Gary 21:12
Carol 19:06
Chris Ga 19:15
Faith 17:55
Nathan 18:24 (2 Pood!)
Monique 19:39
Pam 18:03
Gerry 17:20
rest of folks and times to appear shortly

Here are the evening class times:

Rob 22:05
Jeff 14:02
Bish 18:10 (2 pood kettlebell)
Keith 20:43
Ellen L 20:10
Chris Go. 22:29
Mike 14:45
Scott 21:42
Anne 16:51
Tim 22:16
Kelly 20:12
Ryan 25:56
Amber 18:14
Joey 19:53
Tracy 21:45

Welcome to Ryan who was visiting from out of town. Making his second visit, he got to know everyone a little better – let’s just say he made a good impression (on the floor with a kettlebell) adding 20 Burpees to the workout.

With over 30 hours of coverage on the weekend, the CF Games are a natural place to start for this week’s video. Streaming HD over the Internet for free was very cool and gave you a good feeling of what it was like.

The only part that I really missed was the first WOD on Friday night which was officially named “Amanda” (after Amanda Miller, a competitor at last year’s Games who passed away after battling cancer).  The workout is 9-7-5 of Muscle Ups and Squat Snatches (135/95).

While the archives for the rest of the Games were available throughout the weekend, this one didn’t show up until later this week.

  Womens Heat #4 [wmv] [mov]
  Men’s Heat #4 [wmv] [mov]

The Games also featured a number of commercials including this one from Adidas:

Post to comments the coolest part of the CF Games for you this weekend.

We had a good sized group this morning show up to work on Front Squats as well as Thrusters. During the Front Squat you need to focus on keeping the elbows high so that your chest stays up with the weight in the rack position.

With the Thruster, make sure you push as much force into the bar with your legs during the squat so that you can continue the momentum as you press it out over your head.

The workout was:

Death By Thrusters or Front Squats

Most people took this as an opportunity to work on their Thrusters using the same weight as they currently do in Fran. Everyone putting a ton of effort into this one – congratulations to Rod who was just shy of getting 14 rounds.

The technique tomorrow will be Front Squats with some additional work on Thrusters.

A somber and quiet group of crossfitters this Wednesday morning. I am guessing alot of pullup hangovers by some of the taped hands? Poor Heather looked like she had mittens on.

A two part workout today being:

Part A
15-12-9
deadlifts @ 60-70% of 1 rep max
box jumps
push ups

rest

Part B
30 double unders
10 handstand push ups
30 double unders
8 handstand push ups
30 double unders
6 handstand pushups

Time cap on both part a & b was 7:00 each, but most did not need that long and got longer then the prescribed 3 minute rest inbetween workouts. Good efforts on handstand pushups today. These are not easy and rarely can be done fast. If you need to come down inbetween each one to get the full range of motion, do just that. A few overestimated their range and had to move up an ab mat to get the touch. That’s ok, just be relentless…
We tried the games style pushups, releasing the hands at the bottom. How did you find that for a change?

Cash out was 2 30 second L-sit holds. All were timed, not all were counted down:)

Times for part a & b:
Bish 5:14, 3:18
Spencer 5:08, 5:22
DW 5:04, 5:14
Dave H 4:13, 6:14
Nathan 4:41, 6:33
Ellen 5:20, 6:32
Greg 5:32, 6:03
Mary Lynn 4:05, 2:38
Monique 4:51, 5:22
Heather 5:51, 4:11
Faith 5:31, 6:15
Stewart 5:03, 4:55
Simon 5:50, 4:30
Tom 6:31, 5:28
Pam 5:42, 7:00
thanks to Trace for keeping a very busy white board straight this am.

A big crowd and a bit workout today. Hope you hands are callous free and if you’ve already done this then take care of your hands.

1000m Run
5 Rounds of
25 Pullups
7 Push Jerk/Press (135/95)

There was a time limit of 20 mins on this one and a caveat for the pull-ups. I won’t bother explaining it at length as the AM crowd already knows and the PM crowd can find out later

Times:
Gary 19:49
Heather 19:30
Faith 15:59 (row)
Greg 15:15
Pammy16:55
Sheri 17:50
Ellen 16:05
Monique 15:41
Dave H. 19:25
Carol 18:47
Pete 20:00
Rodd 20:00
Steve 17:16
Pam 17:05
Corina: 17:23
Suzanne 15:51
Nathan 18:55
Jeff 17:23
Mike 19:40
Rob 16:33
Bish 15:57
Tracy 17:49
Chris G. 13:03
Jeff H.14:50
Jason D. 17:30
Gerry 17:25
Kyle 19:22
Jason L. 13:36
Shauna 16:42
Anne 12:45
Keith 14:07
Dave W. 16:34

Joey basking in the afterglow of last year's workout.

In case you didn’t see it on the News page, the Moncton Hopper Event will be on July 31st. It is a great event with workouts being pulled randomly for competitors. This is a great way to get to know other CrossFitters from the Maritimes in semi-competitive environment.

There are a number of us going so there will be lots of rides going over for the morning with many returning early afternoon.

Registration closes on July 23rd – register here.

Hope to see you there.

Mike

The CrossFit Games have crowned new champions in Kristan Clever for the women and Graham Holmberg for the men, Affiliate Team winner Fort Vancouver, Masters men Brian Curley and Masters women Laurie Carver. Now the prep begins for the 2011 Games!

Strength: Back Squat
1-10-1-10-1-10

WOD: “Randy“
75 Power Snatch for time (75#/55#)

Times:
Dave H 7:38 – 75
Monique 6:38 – 45
Chris F 6:33 – 75
Gary 6:44 – 55
Nathan 5:14 – 5:14
Christine 7:33 – 45
Spencer 6:34 – 75
Steve D – 6:55 – 75
Pammy 7:47 – 45
Carol 7:50 – 45
Stewart 7:32 – 75
Chris Ga – 6:53 -65
Rod 7:55 – 65
Val 5:14 – 30
Ellen L 6:40 – 45
Heather 5:52 – 55
Patsy 3:30 – 5
DW 7:07 – 75

Kyle 3:35 Rx
Amanda ??
Jeff M 5:17 Rx
Megan 5:16 Rx
Lisa 5:15
Pete 5:40 Rx
Jason 5:47 Rx
Pam 6:50 (45)
Rob 5:59 Rx
Scott 7:25 (95lb Cleans)
Danny 6:36 (65)
Jeff H 7:39 Rx
Gerry 6:42 Rx
Anne 5:57 (45)
Mike 4:40 (75)
Chris L 6:21 (65)
Chris Go. 6:30 (65)

After warming up and a 400m run, we did the workout from Friday night at the Games:

9-7-5 of
Muscle Ups
Squat Snatches (135/95)

Some solid times including some from Jeff, Kyle and Bish that were better than some of the competitors at the Games:

Bish 9:56 Rx
Chris 17:01 Rx
Mike 8:26 115
Dw 7:12 95
Spencer 9:25 85
Mark ? 85
Cheryl 7:42 55
Heather 7:01 55
Rod 9:06 45
Tracy 9:29 45
Monique 5:44 35
Ellen 8:45 35
Gary 8:57 35
Anne 6:44 35
Shauna 7:49 35
Val 8:17 30
Carol 8:57 25
Patsy 8:10 5
Joey 8:52 75
Stewart 7:40 45
Keith 6:33 45
Rob 8:25 95
Chris Go 8:51 75
Corena 8:46 45
Megan 5:36 65
Amanda 5:05 65
Chris F 7:22 95
Nathan 8:03 95
Greg 8:05 55
Steve D 7:34 65
Scott 7:46 55
Tim 8:22 (155 Cleans and Ring Push Ups)
Jeff 6:27 Rx
Kyle 11:40 Rx
Jason L 8:01 55

We are watching the Games at our place (161 Primrose Drive, Cornwall). Feel free to bring your bathing suit.

Mike