CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Thursday, July 21, 2016

CrossFit Games

The CrossFit Games started on Tuesday, July 19th and for this fan it is like the Super Bowl, Tour de France and everything else all rolled up into one.

I participated in the Open.  I watched all of the announcements and opted for the scaled versions of all of the workouts.  I am making steady progress towards doing all the workouts as prescribed in 2017.

I reviewed the Masters Qualifiers events.

Event 1:  21-15-9 Row For Calories/95# Thrusters
Event 2:  1 Rep Max Deadlift
Event 3:  15 minute AMRAP 55 DU, 15 C2B, 5 HPC 155#
Event 4:  55 burpees, 34 OH Squats (95#), 21 muscle ups

I rooted for the couple of folks in the gym that were invited to participate in the events based on their performance in the Open.

I watched the Regional events and was very impressed by all of the individual and team athletes.

EVENT 1

10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00

EVENT 2

Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M  70 lb.   F  53 lb.
Time cap: 20 minutes

EVENT 3

For time:
104 wall-ball shots
52 pull-ups

M  20-lb. ball to 10-ft. target
F  14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00

EVENT 4

4 rounds for time:
28 one-legged squats, alternating
15 power cleans

M  115 lb.    F  80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts

M  405 lb.     F  275 lb.

Time cap: 16 minutes

EVENT 6

For time:
1,000-m bike
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs
5 overhead squats

M  225 lb.    F  155 lb.

Time cap - 16:00

EVENT 7

For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

M  95 lb.   F  65 lb.

Time cap: 6:00

I watched in awe as the athletes suffered through grueling regional events and enjoyed all of the commentary from the booth.  Aside from event 3 (eliminating the time cap), I would not even be able to perform the movements.

Once the plate was set it was a long several weeks before the Games began.

The Games feel tame relative to the Regional events and seem to be more on par with the Open events.

For Individual Men 45-49

EVENT 1 - CALIFORNIA CLUB

Points available: 100 points
Location: Soccer Stadium
Tuesday morning

Masters 40-44, Masters 45-49, Masters Men 50-54
 For time:
 8 deadlifts (365 / 255 lb.)
 40 GHD sit-ups (women to 6-inch box)
 80 double-unders
 4 rope climbs
 80 wall-ball shots (20 / 14 lb.)
 4 rope climbs
 80 double-unders
 40 GHD sit-ups (women to 6-inch box)
 8 deadlifts (365 / 255 lb.)

20 minute time cap

EVENT 2 - ADIÓS AMIGOS

Points available: 100 points
Location: Soccer Stadium
Tuesday afternoon

Masters 40-44, Masters 45-49 and Teenagers 16-17
 12-9-6 reps for time of:
 Snatches (135-155-185 / 95-105-125 lb.)
 Muscle-ups

10 minute time cap

EVENT 3 - FEEL THE BERM

Points available: 100 points
Location: Soccer Stadium
Wednesday morning

Masters 40-44, Masters 45-49, Masters 50-54, Teenagers 14-15 and Teenagers 16-17
 4 rounds for time of:
 600-m berm run
 20 burpee box jumps (24 / 18-inch box)

20 minute time cap

EVENT 4 - DEUCE-DEUCE

Points available: 100 points
Location: Soccer Stadium
Wednesday afternoon

Masters 40-44, Masters 45-49, Masters 50-54 and Teenagers 16-17
 For time:
 22 toes-to-bars
 22 clean and jerks (95 / 65 lb.)
 80-m sprint down
 80-m sprint back

4 minute time cap, with event 5 starting 1 minute later

EVENT 5 - SQUAT CLEAN

Points available: 100 points
Location: Soccer Stadium
Wednesday afternoon

All Divisions:
 1-rep-max squat clean

Time cap: 5 minutes

EVENT 6 - D-BALL TRIPLET

Points available: 100 points
Location: Soccer Stadium
Thursday morning

Masters 40-44, Masters 45-49, Masters 50-54 and Teenagers 16-17
 3 rounds for time of:
 12 thrusters (115 / 80 lb.)
 6 bar muscle-ups
 3 D-ball cleans (150 / 100 lb.)

10 minute time cap

EVENT 7 - FINAL

Points available: 100 points
Location: Tennis Stadium
Thursday afternoon

Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17
  For time:
  27 chest-to-bar pull-ups
  Then, 2 rounds of:
  12 deadlifts
  9 hang power cleans
  6 jerks

*All completed with 185 / 125-lb. axel bar

10 minute time cap

Individual Men Competing for "Fittest on Earth"

EVENT 1 - RANCH TRAIL RUN

Points available: 100 points
Location: The Ranch
Wednesday morning

For time:
7-km trail run

EVENT 2 - RANCH DEADLIFT LADDER

Points available: 100 points
Location: The Ranch
Wednesday

Deadlift ladder

Similar to the 2009 deadlift ladder, where 1 rep is performed every 30 seconds through a series of 20 barbells that each increase in weight.

Men: 425-435-445-455-465-475-485-495-505-515-525-535-545-555-565-575-585-595-605-615 lb.

Women: 275-285-295-305-315-325-335-345-355-365-370-375-380-385-390-395-400-405-410-415 lb.

Athletes will lift in the reverse order that they finish the run. Last on the run will lift first. First on the run will lift last.

The deadlift ladder will begin 10 minutes after the last athlete completes the run.

EVENT 3 - RANCH MINI CHIPPER

Points available: 100 points
Location: The Ranch
Wednesday

For time:
50 wall-ball shots
25 med-ball GHD sit-ups
Hill sprint with med ball

Men use 30-lb. ball
Women use 20-lb. ball

EVENT 4 - OCEAN SWIM

Points available: 100 points
Thursday, 9 a.m. PT

For time:
500-meter swim

Athletes will start on the beach, swim out around 2 buoys, then finish back on the beach.

I am sure it will get juicier as more workouts are announced, but so far the workouts are relatively short and less intense than when they started out with Murph in 2015.

EVENT 5 - MURPH

Points available: 100 points
Location: Soccer Stadium and StubHub Center Grounds
Friday morning

Murph
For time, with a 20 / 14-lb. weight vest:
1-mile run
Then, 5 rounds of:
  20 pull-ups
  40 push-ups
  60 squats
Then, 1-mile run

Each athlete will wear weighted body armor for the duration of the event.

Time cap: 55 minutes

EVENT 6 - SQUAT CLEAN PYRAMID

Points available: 100 points
Location: Tennis Stadium
Friday afternoon

For time:
10 squat cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

Similar to Event 1 at this year’s regionals, athletes will progress through 5 stations at increasing weights with decreasing reps. Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar and then ranked based on the time at which they finished their last full segment.


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