Open WOD 17.5
https://games.crossfit.com/workouts/open/2017
ROUTINE IS THE ENEMY.
Showing posts with label CrossFit Games. Show all posts
Showing posts with label CrossFit Games. Show all posts
Friday - 17.1
The Open - 17.1
https://games.crossfit.com/workouts/open/2017
Sign-up for your Heat - https://docs.google.com/spreadsheets/d/1_aZsZPVXmq-Ot7Lit8wtdVYIlEZscg7twMoBTwHFCBw/edit?usp=sharing
https://games.crossfit.com/workouts/open/2017
Sign-up for your Heat - https://docs.google.com/spreadsheets/d/1_aZsZPVXmq-Ot7Lit8wtdVYIlEZscg7twMoBTwHFCBw/edit?usp=sharing
CrossFit Open Update
OPEN WOD 15.5
Team Iron Major
15.5 = 56:42
Overall Rankings
Worldwide Rank = 1809 out of 4406
North Central Rank = 166 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major finishes in the top half of the World and Region. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. Great work this year!
Team Iron Major
15.5 = 56:42
Overall Rankings
Worldwide Rank = 1809 out of 4406
North Central Rank = 166 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major finishes in the top half of the World and Region. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. Great work this year!
Top 3 Male/Female Performers
15.5
Oleksii T. Tara K.
Carlos Z Christiana J.
Mike M. Tiffany W
Carlos Z Christiana J.
Mike M. Tiffany W
See you next Year!!!
Friday 15.03.27 - Open WOD 15.5
OPEN WOD 15.5
27-21-15-9
- Calorie Row
- Thrusters 95/65#
*This workout begins seated on the rower
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Sunday from 1300-1600.
WOD Details: Watch the demo video here! This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
27-21-15-9
- Calorie Row
- Thrusters 95/65#
*This workout begins seated on the rower
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Sunday from 1300-1600.
WOD Details: Watch the demo video here! This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
- Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
- This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
CrossFit Open Update
OPEN WOD 15.4Team Iron Major
15.4 = 355 reps
Overall Rankings
Worldwide Rank = 1930 out of 4406
North Central Rank = 180 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.4
Carlos Z. Elizabeth B.
Mike M. Diane M.
Oleksii T. Tiffany W
Mike M. Diane M.
Oleksii T. Tiffany W
Keep up the great work and get ready for 15.5!!!
Friday 15.03.20 - Open WOD 15.4
OPEN WOD 15.4
8min AMRAP
- 3 HSPU
- 3 Cleans
- 6 HSPU
- 3 Cleans
- 9 HSPU
- 3 Cleans
- 12 HSPU
- 6 Cleans
- 15 HSPU
- 6 Cleans
- 18 HSPU
- 6 Cleans
- 21 HSPU
- 9 Cleans
- Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.
WOD Details: Check out this Demo. Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Score: Score will be the total number of repetitions completed before the 8-minute time cap.
Tie Break: In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Movement Standards: Click here for the movement standards and score cards.
8min AMRAP
- 3 HSPU
- 3 Cleans
- 6 HSPU
- 3 Cleans
- 9 HSPU
- 3 Cleans
- 12 HSPU
- 6 Cleans
- 15 HSPU
- 6 Cleans
- 18 HSPU
- 6 Cleans
- 21 HSPU
- 9 Cleans
- Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.
WOD Details: Check out this Demo. Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Score: Score will be the total number of repetitions completed before the 8-minute time cap.
Tie Break: In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Movement Standards: Click here for the movement standards and score cards.
CrossFit Open Update
OPEN WOD 15.3
Team Iron Major
15.3 = 1630 reps
Overall Rankings
Worldwide Rank = 1962 out of 4406
North Central Rank = 181 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Team Iron Major
15.3 = 1630 reps
Overall Rankings
Worldwide Rank = 1962 out of 4406
North Central Rank = 181 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.3
Carlos Z. Elizabeth B.
Mike M. Diane M.
Josh B.
Mike M. Diane M.
Josh B.
Keep up the great work and get ready for 15.4!!!
Friday 15.03.13 - Open WOD 15.3
OPEN WOD 15.3
14min AMRAP
- 7 Muscle Ups
- 50 Wall Ball Shots 20/14#
- 100 double Unders
Note: Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.
WOD Details: Watch the Demo here! This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Scoring: Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak: In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
Scaled & Teens: Your WOD is different! Ensure you receive an individual WOD brief from a judge prior to "3, 2, 1, Go!"
14min AMRAP
- 7 Muscle Ups
- 50 Wall Ball Shots 20/14#
- 100 double Unders
Note: Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.
JUDGES ARRIVE EARLY FOR A 0535 WOD BREIF
WOD Details: Watch the Demo here! This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Scoring: Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak: In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
- For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
Scaled & Teens: Your WOD is different! Ensure you receive an individual WOD brief from a judge prior to "3, 2, 1, Go!"
CrossFit Open Update
OPEN WOD 15.2 Team Iron Major
15.2 = 864 reps
Overall Rankings
Worldwide Rank = 2178 out of 4406
North Central Rank = 196 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major is moving up the leaderboards. Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.2
Carlos Z. Elizabeth B.
Oleksii T. Diane M.
Mike M. Tiffany W.
Oleksii T. Diane M.
Mike M. Tiffany W.
Keep up the great work and get ready for 15.3!!!
Friday 15.03.06 - Open WOD 15.2
OPEN WOD 15.2 (aka 14.2)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both roundsPost loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100. Contact a Judge directly for additional time slots.
WOD Details: Watch the Demo video here! Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus: This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment.
- In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment.
- In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment.
- You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
Movement Standards: Read the PDF document by clicking here!
Scaled and Teen Divisions: If competing in these divisions, inform your judge to receive a specialized WOD brief and alternate movement standards.
CrossFit OPEN Update
OPEN WOD 15.1 & 15.1a Team Iron Major
15.1 = 858 reps
15.1a = 1200 lbs
Overall Rankings
Worldwide Rank = 2465 out of 4406
North Central Rank = 232 out of 340
----------------------------------------------------------------------
Great work everybody! Team Iron Major has 60 registered Athletes this year. The first week of the OPEN inspired a lot of Personal Records (PRs) and a lot more Personal Triumphs!!! Our weekly Team score is the combination of the top 3 female and top 3 male athletes each week. So who knows, your perfect WOD may be around the corner. EVERY REP/LBS COUNTS! Stay loose and drink water...
Top 3 Male/Female Performers
15.1
Oleksii T. Diane M.
Carlos Z. Tiffany W.
Rob K. Christiana J.
Ryan K. .
Ryan K. .
15.1a
Oleksii T. Elizabeth B.
Carlos Z. Diane M.
Mike M. Tiffany W.
Keep up the great work and get ready for 15.2!!!
Friday 15.02.27 - Open WOD 15.1
OPEN WOD 15.1
9min AMRAP
- 15 Toes-to-bars
- 10 Deadlifts 115/75#
- 5 Snatches 115/75#
Then
15.1a - 1 Rep Max Clean & Jerk
6-minute time cap
NOTE: Workouts must both be completed within same 15 minutes.
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.
WOD Details: Watch the video brief here! Due to plate limitations, expect multiple heats of 3-4 Athletes. Have a plan to stretch out and stay loose.
- 15.1 begins with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
- Your SCORE for 15.1 is the total number of reps completed in 9 minutes
- 15.1a begins with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than ½ lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
- Your score for 15.1a will be the weight in lbs that you successfully cleaned and jerked.
Scaled and Teen Divisions: If competing in these divisions, inform your judge to receive a specialized WOD brief and alternate movement standards.
Why You Need to Sign Up for the CrossFit Open
The Open is 6 days away...Why haven't you signed up?
Team Iron Major needs you!
We had a blast with this last year and athletes of all abilities competed. The Open created an awesome team environment in the Bubble and gave our athletes opportunities to push themselves in ways they otherwise might not have had.
It doesn't matter if you are new to CrossFit, or if you are a repeat gamer... THE STRUGGLE IS THE SAME. Be better than the previous version of yourself.
So... if I am competing against myself, why should I pay $20.00 to put my score online? Because the sense of community is never stronger than when you are competing. No one goes to the school dance to sip juice in the corner. So...hop on the dance floor (sign up), leave your comfort zone (do the WOD), and make new friends (cheer on a new PR).
Still need some motivation? Check out this article from a guy who finished last at his box last year. A few exerts below:
- "Many of the basic movements I knew would be programed in the Open I could still not do. For example, I still scaled pull-ups to ring rows or box pull-ups. Every time I was asked and encouraged to sign-up for the Open, I always said no."
- "Thursday morning before the first Open workout was announced, I signed up."
- "I planned on using the entire 10 minutes to get that one rep. I hit my first double-under in the first minute. My gym was excited. They cheered and yelled..."
- "I actually completed the workout. I even completed it RX. My name had an RX behind it. Like an “I Love Mom” tattoo on a sailor, I had CrossFit’s badge of honor."
- "That day I learned that community was about the shared struggle."
SIGN UP TODAY! CLICK HERE! DO IT NOW!
2015 CrossFit Open
What are you waiting for? You know you want to!
Check out who is already on Team Iron Major
What: 5 WODs over 5 weeks
Who: All registered Athletes in the Fort Leavenworth Community
When: 26FEB15 thru 30MAR15
Where: The Bubble at Harney Sports Complex
Why: Because it is awesome!
Find out more about the open by visiting
Cost: $20
2015 CrossFit Open
ARE YOU READY?
Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.
IMCF will have a Team that is open to all members of the IMCF Community and execute each Open WOD in the Bubble Gym depending on facility/trainer/judge availability.
- Thursday - 1900 CST: WOD Released Online
- Friday - 0500 to 0830 CST & 1500 to 1800 CST: Primary
- Saturday - 0830 to1230 CST: Alternate
- Sunday - None
- Monday - 0500 to 0830 CST: Emergency & Retest
The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.
The Open Schedule: Feb. 26-March 30, 2015
The Open Schedule: Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30
Want to Help Judge?
In order to Judge for IMCF, athletes must be a current CF L1 and pass the 2015 CrossFit Judges Course (online). Cost is $10.00. This course offers an introduction to the skills the CrossFit Judge will use during any competition. This course includes general information on competition rules, regulations and common movements. Each module includes a quiz to test the skills of the aspiring judge. More information to follow after athlete registration goes live. If interested, send an email to Rob Kinney, IMCF Program Coordinator, at ironmajorcrossfit@gmail.com.
Team Heppner T-Shirts!!!
Iron Major Athlete Jacob Heppner is going to the
2014 Crossfit Games!
Show your support by sporting a sweet Team Heppner T-shirt. Order details at link below...
Send questions or comments to ironmajorcrossfit@gmail.com
Watch our Athletes Live at Regionals
If you would like to follow Jacob he is competing today, tomorrow, and Sunday in the North Central Regionals at Chicago, IL. Mike is there to coach Jacob and he will keep us updated. We will pass the information onto our IMCF community as we receive it. Go to games.crossfit.com to live stream.
In addition to Jacob, we also have a competitive team from CrossFit OnTrack in Olathe. They have a fantastic group of college girls competing. Look for their team on the big board.
Furthermore, Megan John from CrossFit Manhattan is competing. She should be in several of the broadcast heats. Watch for her too.
Teams started at 9:00, Jacob started at 11:30, and Megan started at 1:00pm.
Subscribe to:
Posts (Atom)