“Jackie”
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Practice:
Wall Climbs
Shoulder Touches
Strict Toes-to-Bar
Strength
Back Squat 1x20
Workout
"Jackie"
For time:
1000 meter Row
50 Thrusters (45#)
30 Pull-ups
see 2/25/12, 1/17/12, 10/19/11, 3/10/11
“Jaybird”
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3 Minute AMRAP of:
Burpees
*we will be using the CrossFit Games Open WOD 12.1 standards
see 4/2/12
Strength
12 minutes of Split Jerk technique work
*focusing on footwork and speed under the bar
Workout
"Jaybird"
5 Rounds for time of:
3 Power Snatches (75% of bodyweight)
5 Handstand Push-ups
7 Box Jumps (24/20")
12 min. cap
see 8/16/11, 7/12/11
Post-Murph
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5x3 Strict Handstand Push-ups
*these should be the most challenging Handstand Push-ups you can perform
*perform 1 length of Kettlebell Drag after each set
Strength
12 minutes to establish a 1RM Hang Power Clean
Workout
3 Rounds for time of:
6 Hang Squat Cleans (185/115#)
12 Bar-Facing Burpees
8 minute cap
“Murph”
Workout
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. If you have a 20 pound vest or body armor, wear it.
see 5/30/11, 5/31/10
“Hammer”
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5 minute AMRAP of:
100 Sit-ups
Max Toes-to-Bar
Workout
"Hammer"
5 Rounds for time of:
5 Power Cleans (135/95#)
10 Front Squats
5 Push Jerks
20 Pull-ups
rest 90 Seconds
25 minute cap
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
“Goodbye Wes”
Buy In
Practice:
Lateral Wall Walks
Pistols
Strength
Overhead Squat 10-10-10
see 2/27/12, 2/14/11
Workout
"Goodbye Wes"
For time:
100 Double Unders
20 Pull-ups
30 Thrusters (95/65#)
20 Pull-ups
100 Double Unders
Cash Out
5 minute AMRAP of:
Max Unbroken Strict Toes-to-Bar
Max Unbroken Handstand Push-ups
see 4/11/12
“Don’t Stop”
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Max Push-ups in 1 minute
Strength
12 minutes to establish 1RM Snatch
Workout
"Don't Stop"
Perform as Many Reps as Possible in 5 Minutes of:
30 Burpees
30 Wall Ball shots (20/14#)
Max Kettlebell Swings (53/35#) in the remaining time.
*perform 5 Burpees each time the set of Wall Ball or Kettlebell Swings are broken.
*sets are considered broken any time the Wall Ball or Kettlebell stops moving for more than 2 seconds
see 3/28/12
Cash Out
1 Mile Run
A Cheater’s Guide to Lousy Push-ups
Avoid each of these and you are nearly guaranteed an honest push-up.
1. Sagging: Dropping the belly in an attempt to hit, or reach bottom early
2. Piking: Sticking the butt up in the air. This is usually accompanying a rest (see resting, below).
3. Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.
4. Bouncing: This cheat is, exactly as the name implies, bouncing off the floor to rise to top again without effort. This is a big hit with fat guys.
5. Yogaing: With this cheat, the head and neck lead up followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.
6. Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.
7. Speeding: The count should be a slow “one-two” up and “one-two” down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.
8. Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.
2012 CrossFit Games Regional: Individual Event 2
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5 minute AMRAP of:
Max unbroken Shoulder Touches
200 meter Run
Workout
2012 CrossFit Games Regional: Individual Event 2
For time:
2000 meter Row
50 Pistols, alternating
30 Hang Cleans (225/135#)
17 minute cap
Cash Out
Back Squat 1x20
“Lynne”
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5x2 Strict Handstand Push-ups
*these should be most challenging Handstand Push-ups you can perform
*perform a set of 3 Box Jumps after each set
Workout
"Lynne"
5 Rounds for max reps of:
Bench Press (bodyweight)
Pull-ups
*you will have 20 minutes to complete the 5 Rounds.
*score will be total reps completed in each round, E.G. 27, 24, 19, 18, 22
Cash Out
3 Rounds for time of:
5 Curtis P's (95/65#)
10 Burpees
*A Curtis P is a Hang Squat Clean, a lunge on each leg, then shoulders to overhead
see 11/22/11
5 minute cap
“Climb The Ladder”
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5 minute AMRAP of:
Max unbroken Wall Ball shots (20/14#)
Rest 30 seconds
*set of Wall Balls is considered "broken" when athletes rests for more than 1 second without moving (in a manner consistent with performing Wall Balls) or the Ball hits the ground.
score is total Wall Ball shots completed.
Strength
12 minutes to establish a 1RM Squat Clean
see 4/10/12, 3/27/12
Workout
"Climb The Ladder"
8 minutes to ascend as far up the ladder as possible of:
1 Squat Clean (bodyweight)
1 Handstand Push-up
1 Toes-to-Bar
2 Squat Cleans
2 Handstand Push-ups
2 Toes-to-Bar
3 Squat Cleans
...