Individual Event 6 - 2014

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes
Notes
This event begins with the athlete seated on the rower. At the call of "3-2-1 … Go!" the athlete will grab the handle and row 50 calories, then will move forward to the next station to perform box jump overs. After every 10 jumps they will move the box forward to the next designated area, then advance to the barbell. At the barbell they will perform 50 deadlifts, advancing the barbell after every 10 reps, then move forward for 50 wall-ball shots, then move forward again to the rings. After 50 ring dips are complete, the athlete will return through the same stations, again performing 50 reps at each station and moving the barbell and box back through the designated areas. When the monitor displays 50 calories, the athlete will get off the rower and move to the finish mat and the event is complete.

22:59
video at 3:32:00 - https://www.youtube.com/watch?v=BB4s7uyEj4w#t=1459

Individual Event 7 - 2014

For time:
64 pull-ups
8 overhead squats, 205 / 135 lb.

Time cap: 6 minutes
Notes
This event begins with the athlete on a starting mat and at the call of "3-2-1 … Go!" they move forward and perform 64 pull-ups. They will then move forward to the barbell and begin squatting. After 8 overhead squats are complete, the athlete will move to the finishing mat and the event is complete.

3:56
video at 25:00 - https://www.youtube.com/watch?v=NqA1CoYOvQY#t=908

Finish 26th in canada east.

Individual Event 4 - 2014

21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Burpees

Time cap: 20 minutes
Notes
This event begins with the athlete on a starting mat. At the call of "3-2-1 … Go!" they move forward, go under the wall and perform 21 strict handstand push-ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. After finishing the burpees they will advance the barbell to the next designated lifting area. They then move back to the wall and start the round of 15s. After the round of 3s, the athlete moves to the finish mat and the workout is complete.

13:28
video at 2:12.00 - https://www.youtube.com/watch?v=tQ6WsEN84RE#t=6585

Individual Event 5 - 2014

10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint

Time cap: 11 minutes
Notes
This event begins with the athlete’s hand on top of their round marker. At the call of "3-2-1 … Go!" they run to the rope and climb without using their legs. They will then run across the stadium to the round marker, advance it to the next designated area and run back to the rope for their next round. After the 10th rope climb is complete they will run across the stadium to their round marker and advance the round marker to the finish mat. When the athlete and round marker are on the finish mat the event is complete.
4:42
video at 1:30.00 - https://www.youtube.com/watch?v=awEbguObn3s#t=4590

Individual Event 1 - 2014

1-rep-max hang squat snatch

Time cap: 6 minutes

Notes
For this event, athletes will have three (3) attempts to establish their heaviest 1-rep hang squat snatch. At the call of "3-2-1 … Go!" athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.

Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.

After the 6 minutes is up, athletes will have 2 minutes to transition to Event 2.

190xf - bar too far forward

205xf - bar too far back

205xf - bar too far forward

Individual Event 2 - 2014

Max distance handstand walk

Time cap: 3 minutes
Notes
Athletes will begin at the starting line and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels fewer than 10 feet this will be considered a “false start,” and they may re-attempt from the starting line. Each athlete will be allowed two “false starts.”
If the athlete makes it the full 120 feet to the other side of the of the stadium, they may come down to their feet, kick back up in the opposite direction, and start traveling back toward the start line.
Athletes will begin this event 2 minutes after completing Event 1.

160ft
video at 37min - https://www.youtube.com/watch?v=8N1vC1nIHNI#t=500

Individual Event 3 - 2014

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.

Time cap: 16 minutes
Notes
This event begins with the athlete on a starting mat. At the call of "3-2-1 … Go!" they move forward and perform 50 one-legged squats (25 at each designated area), then move to the rings for 7 muscle-ups, then to the barbell for 10 hang power cleans. The athlete will move the bar to the next designated lifting area after finishing the hang power cleans. After 3 rounds are completed the athlete moves to the finish mat and the event is complete.

12:15
video at 1:04 - https://www.youtube.com/watch?v=BPCnkL0iFrw#t=1505

14th
AM
A. close grip bench press 2, 2, 2; rest 3mins
45x5, 135x5, 185x3
205x2 - https://www.youtube.com/watch?v=5gsyc7lwdAQ
215x2 - https://www.youtube.com/watch?v=gNX922-GWcs
225x2 - https://www.youtube.com/watch?v=nBhYxpUrBRQ

B. 1 legless rope climb every 30sec for 2mins rest 2mins x 2 (14’)
1 - https://www.youtube.com/watch?v=DL9T_biAzRE
2 - https://www.youtube.com/watch?v=xTipg3sMjg0

+
3 sets
20 chin ups
4 OHS 205#
rest 2mins
1 - 1:01 - https://www.youtube.com/watch?v=EyIqH4WjylM
2 - 59 sec - https://www.youtube.com/watch?v=silPF3LhzN4
3 - 54 sec - https://www.youtube.com/watch?v=1PblnTibebw

PM
A. emom - 12mins
odd - strict HSPU 5-7
even - FS 195# x 3 + 3 burpee over the bar
https://www.youtube.com/watch?v=-g9waN8P_bA

+
Row 30sec 97% effort
rest 2mins x 4
1 - 169m / 16cal - https://www.youtube.com/watch?v=7Emcj8sqzcY
2 - 166m / 16cal - https://www.youtube.com/watch?v=lCAT7RdDNVk
3 - 167m / 16cal - https://www.youtube.com/watch?v=sYxVg_8V2b0
4 - 165m / 15cal - https://www.youtube.com/watch?v=9nEhOBYIC5k

13th
AM
A. Thruster build to a tough single from rack
45x5, 135x3, 185x2
205x1 - https://www.youtube.com/watch?v=DUiJGCumfvw
215xf - https://www.youtube.com/watch?v=vXpHPIzqYGE
215x1 - https://www.youtube.com/watch?v=yo9KLQoEnCo
225x1 - https://www.youtube.com/watch?v=k5ONyh2n2Cc

B. PC x 1/HPC x 1/HSC x 1; rest 3mins x 5 build per set
45x5, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=4GI0TyNo4b8
215x3 - https://www.youtube.com/watch?v=qR9mN2kxV8o
220x3 - https://www.youtube.com/watch?v=M9X3ZtbAXuU
225x3 - https://www.youtube.com/watch?v=or-o0r0GZN4
235x(2+f) - https://www.youtube.com/watch?v=xzOesq8HH0s

+
for time
3 sets 90% 95% 100%
20 wall balls 20# 10' target
7 MU
15 box jump overs 24"
6:04 ub
https://www.youtube.com/watch?v=5Nz4fOFv_CI

PM
Row 400m 95% effort
rest walk 3mins x 5
all same pace
1 - 1:22.6 - https://www.youtube.com/watch?v=cvycT34-6w8
2 - 1:22.0 - https://www.youtube.com/watch?v=XsZKT22btso
3 - 1:22.3 - https://www.youtube.com/watch?v=x73oEApjLVM
4 - 1:22.2 - https://www.youtube.com/watch?v=kM7OtTMiWfg
5 - 1:22.5 - https://www.youtube.com/watch?v=9v1tPYLL980

11th
AM
Event 6 of regionals - perform only 30 reps of all movements here and 50 reps of ring dips, no time cap
15:12
last time did only 30 ring dip
https://www.youtube.com/watch?v=LJs1t911_lU

PM
Event 7 of regionals - go deep and learn
3:16 - all pull-ups unbroken. OHS (5+3)...
watch me at the regionals…
https://www.youtube.com/watch?v=cwFp6KAtV40

10th
AM
Event 4 of regionals - pace better on FS this time
12:28 - lots learnt on the FS work. being more efficient. idem for HSPU
las time did this in 13:48
https://www.youtube.com/watch?v=yL8diVczle4

PM
Event 5 of regionals - all out and learn
5:05 - no 14ft rope so started from ground
last time did in 6:05
https://www.youtube.com/watch?v=IdmB2lbQwEk

9th
AM
Even 1 of regionals - leave some for this one
190x1, 205x1, 215xf
https://www.youtube.com/watch?v=2fAvmBNU9JY

+
Event 2 of regionals - max
80ft - lost balance while turning
https://www.youtube.com/watch?v=gvP03WAuiNI

PM
Event 3 of regionals - all out and learn
12:00
pistols are still the limiting factor. i know i can push harder… get deeper in the water.
las time i did this in 12:04
https://www.youtube.com/watch?v=-mS_4G_grp8

7th
AM
A. close grip bench press 3, 3, 3; rest 3mins
45x5, 135x5, 185x3
200x3 - https://www.youtube.com/watch?v=IlDzttXODRc
205x3 - https://www.youtube.com/watch?v=3wl8yBwh1OA
210x3 - https://www.youtube.com/watch?v=4wgBgIGyhS0

B. emom - 12mins
odd - pistol x 4/leg
even - 1 legless rope climb
working on speed and depth of pistols
https://www.youtube.com/watch?v=XiBjAg3_l3k

+
for time
Run 400m
8 OHS 205#
rest 3mins x 2
unbroen. unbroken. unbroken...
1 - 2:42 ub - https://www.youtube.com/watch?v=iKfnGAcI9_U
2 - 2:48 ub - https://www.youtube.com/watch?v=bb0VQJc017E

PM
3-4 sets unbroken
12 FS 195#
10 burpees
amrap -1 strict HSPU
rest 3mins
i am an athlete. i am an athlete. i am an athlete
1 - 1:53/14hspu - https://www.youtube.com/watch?v=eBSeIDAW7sY
2 - 1:47/12hspu - https://www.youtube.com/watch?v=trmWBV61LSU
3 - 1:35/8hspu - https://www.youtube.com/watch?v=kgNmjcNQ4C0
4 - 1:32/7hspu - https://www.youtube.com/watch?v=x4-cEbgfqGE

AM
A. PC build to a tough single not a 1rm

135x4, 185x3
215x1 - https://www.youtube.com/watch?v=1eE1wzxasv4
225x1 - https://www.youtube.com/watch?v=ZmlnaFVLQNU
235x1 - https://www.youtube.com/watch?v=rSRnIn8Nzcw
245x1 - https://www.youtube.com/watch?v=7s_6fOmWeaI

B. Back squat 2, 2, 2; rest 3mins
225x2, 275x2
295x2 - https://www.youtube.com/watch?v=SO-kjPrwfrg
305x2 - https://www.youtube.com/watch?v=pledl1yg5pU
310x2 - https://www.youtube.com/watch?v=fA-JxVqk6BE

+
for time
3 sets 90% 95% 100%
20 wall balls 20# 10' target
15 DL 180#
10 box jump overs 24"
20 cal row
9:30 - https://www.youtube.com/watch?v=i8RM2epcXZc

PM
Row 400m 95% effort
rest walk 3mins x 5
all same pace
1 - 1:22.9 - https://www.youtube.com/watch?v=g3fjOHaRyrY
2 - 1:22.9 - https://www.youtube.com/watch?v=BlYZuWb6nV4
3 - 1:22.9 - https://www.youtube.com/watch?v=yG2TyhVyJ1A
4 - 1:22.9 - https://www.youtube.com/watch?v=3Qf2f7vtoYY
5 - 1:22.9 - https://www.youtube.com/watch?v=WVoQ8ihwY5g

4th
AM
Event 6 of regionals only 30reps instead of 50 per movement
14:24 - https://www.youtube.com/watch?v=B_Zq-UDARPk

PM
Event 7 of regionals
3:24 - https://www.youtube.com/watch?v=7pexNoGSLIs

3rd
AM
Event 4 of regionals
13:48 - https://www.youtube.com/watch?v=a7ewtmvlo7A

PM
Event 5 of regionals
6:05 - https://www.youtube.com/watch?v=QBD4tIIS2YQ

2nd Crossfit Games Regionals Canada East 2014

AM
Even 1 of regionals
190x1, 205x1, 215x1(pr)
+
lost track of time. started 2min earlier
Event 2 of regionals
116ft. lost balance.

https://www.youtube.com/watch?v=0Me3vx-ZkRE

PM
Event 3 of regionals
12:04 - https://www.youtube.com/watch?v=z9RecDECFoI

30th
AM
A. close grip bench press build to a tough single perfect form
45x5, 135x5, 185x2
215x1 - https://www.youtube.com/watch?v=qzegm--pHWw
225x1 - https://www.youtube.com/watch?v=RTBQuKhTcmg
235x1 - https://www.youtube.com/watch?v=9wtbyr3fr44

B. PC x 1/jerk TnG x 5; rest 90sec x 4 build per set
45x5, 135x3
185x5 - https://www.youtube.com/watch?v=qgPbpm5Oy3A
200x5 - https://www.youtube.com/watch?v=YyRrJLtgI34
205x5 - https://www.youtube.com/watch?v=fqUNYJmjGL8
215x5 - https://www.youtube.com/watch?v=QZVwGoDC2v4

+
Run 400m
15 HPS 115#
15 burpees afap
3:03 - https://www.youtube.com/watch?v=V2wP-edE_fk

PM
for time
Row 2k
20 TGU 2pd
15 MU
19:18 - https://www.youtube.com/watch?v=yic5K34yxwE
TGU are hard!

29th
AM
A. back squat 3, 2, 1, 1; rest 3mins
45x5, 135x5, 225x3, 275x3,
285x3 - https://www.youtube.com/watch?v=ZUjb8KkhZs0
305x2 - https://www.youtube.com/watch?v=obDQJ9RKN4Q
315x1 - https://www.youtube.com/watch?v=V9AKeHqKfwg
325x1 - https://www.youtube.com/watch?v=XDd7jQc_AEs

B. PS TnG x 2 every 30sec 70% of 1rm for 5mins
150x2x5 - https://www.youtube.com/watch?v=ku5j_KX44d0

+
for time
25 PS 95#
25 CTB chin ups
25 thruster 95#
25 cal row
4:50 - ub :)
https://www.youtube.com/watch?v=u8QH9RXL5Kw

PM
Row 500m 90% effort
rest 2mins x 2
1:49.3 - https://www.youtube.com/watch?v=ge_O6wc-M9s
1:49.2 - https://www.youtube.com/watch?v=NIPJEAk0iYI
rest 5mins
Row 400m 95% effort
rest 3mins x 2
1:21.9 - https://www.youtube.com/watch?v=cNJuqJay97g
1:22.2 - https://www.youtube.com/watch?v=KZbYAncJOkc
rest 6mins
Row 300m 97% effort
rest 4mins x 2
0:57.4 - https://www.youtube.com/watch?v=qMi247vV5bY
0:56.6 - https://www.youtube.com/watch?v=bM16Ty2nSIM