Phase 1: Clean and Jerk 135#, then rack it on the back. Walk 50ft and then do 15 squats. On the 15th rep jerk it to the front rack position. Walk 50ft then do 15 front squats… Do this 2x.
Phase 2: Immediately after finishing Phase 1, do 30 Clean and Jerk @ 135#. Everytime you release the bar it is a 5 Burpee penalty at the end of your 30 reps.
Phase 3: Immediately after Phase 2 is complete, do 30 2pood swings. Everytime you release the bell it is a 5 Burpee penalty at the end of your 30 reps.
Phase 4: Immediately after Phase 3 is complete take off for 1- 400m sprint
The Clock is Running Continuously through all 4 Phases
One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular. Tony Robbins
My thoughts on the games….. My Grade for the The Crossfit Games 2010= B- Most of the events looked thought out and well planned. A few of them did not. First and foremost, the athletes safety should always be taken into consideration. In any other “Sport” athletes are protected either through the gear they are required to wear or the precautions the sport takes for the athlete. I won’t get in specifics on this other then that doing push ups on a surface that was probably 150 degrees or hotter, then doing rope climbs at the end of a grueling weekend, I have one word for you= Silly. And all this BS I’m reading about Crossfit being compared to the X games, give me an f’ng break! those cats wear helmets, pads, and the course itself is protected. The Games could have scored an A if the judging was balanced across the board… this portion of the games scored an F in my opinion. Too many times did I see judges giving credit to reps that weren’t even close to being proper, while other athletes were getting reps taken from them that were legit. Placement of athletes goes a long way in this, it has to be better! I don’t have an answer to how this can be rectified but until it does this “Sport” can not and will not be taken seriously, at least in my eyes.
Now lets talk about the venue itself, Top Notch! The feel of the games is not the same as being out at the Ranch, but for this “Sport” to grow this has to be at this venue or something similar to it for attendance purposes only though. I still would take the Ranch over it any day, limit the athletes who can compete like they are doing as well as the spectators and get the games on T.V., and you make all the parties happy. HQ makes the money they are trying to make, and we get the games back at the Ranch. Is this a feasible option, I don’t know but I like to think it is! Because I sure in the hell don’t want to have to buy $8-13 beers, or $10 chicken ‘brest’ sandwiches anymore, or the $15 a day parking. Not that anyone was twisting my arm to do so, I just think that after all the money it cost to get to the games have a little consideration for the spectators.
Now I want to end with how proud I am of my wife! A lot of up’s and down’s for her during the games, but all in all she persevered and made it through to the final day and making all the cuts and got to compete in every workout! Stay tuned for her insights on her blog, she will be posting a 3 part series, and I will post them as she post them.
OPERA
Following workout was from the Crossfit Games 2010
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
UnderGroundShack 