Front Range CrossFit:

WOD 3/1/11

As many rounds in 20 minutes of:

5 power cleans, see chart
10 box jumps, 24" box (20" box)
150 meter run

Last done on 4/22/10 and previously on 4/29/09.

Max clean	Weight
>250 lbs (>155 lbs)	185 lbs (125 lbs)
220 lbs - 249 lbs (135 lbs - 154 lbs)	165 lbs (115 lbs)
185 lbs - 219 lbs (110 lbs - 134 lbs)	155 lbs (100 lbs)
165 lbs - 184 lbs (100 lbs - 109 lbs)	135 lbs (85 lbs)
135 lbs - 164 lbs (90 lbs - 99 lbs)	115 lbs (75 lbs)
115 lbs - 134 lbs (80 lbs - 89 lbs)	95 lbs (65 lbs)
100 lbs - 114 lbs (70 lbs - 79 lbs)	75 lbs (55 lbs)
<99 lbs (<69 lbs)	65 lbs (40 lbs)

"Do not wait for ideal circumstances, nor for the best opportunities; they will never come."
- Janet Erskine Stuart

The Box Jump

I have been reading some questions on CrossFit.com and elsewhere about the value of high rep box jumps and whether or not the benefits outweigh the risks. A long time ago, I had the misfortune of personally watching someone rip their Achilles tendon doing them. It is very, very unpleasant to witness. I also just found out that one of the top athletes in our Region ripped his Achilles tendon last Wednesday and had it reattached surgically on Thursday. The cause? High rep box jumps. In both cases, the box jump portion of the workout was max reps in a minute for multiple sets.

So what is the deal? Are box jumps that inherently dangerous? I don’t think so. At FRCF, we use box jumps as a great metabolic conditioning tool. And we use them a lot.

For the injury that I witnessed, the cause was very simple. The athlete was not getting his entire foot on the top of the box. So the Achilles tendon was eccentrically loaded twice per jump. Once on the ground and then again a split second later on the edge of the box. And if the entire foot is not in contact with the box on landing, the loading on the box occurs when the Achilles tendon is at it's most vulnerable point. When the entire foot lands on the box, the Achilles Tendon is not loaded in that very vulnerable postition.

Dangerous Box Jump Landing

Proper Box Jump Landing

So I don’t believe that the box jump is inherently dangerous. When you have top CrossFit Athletes who have amazing work capacity, they can burn through 30+ box jumps per minute. As long as they are either disciplined enough on their own, or if their Coach yells at them enough to get their entire foot on the top of the box, the chance of injury is GREATLY reduced.

So, like most exercises, if you do them with great form, they are safe to do. Do them wrong, especially when the athlete has a high enough work capacity that they don't have to slow down, and the risk of injury increases. In that case, it’s just a matter of time before something bad happens.

It’s simple. Take the time to do them right.

Times:
Amanda	8+15
Becca	8+14
Betsy	9+5
Big Jon	12
Brigitte	9+4
Casper	10+3
Cassie	10+6
Chance	9+15
Cheryl	9
Cho	8+15
Christy	9+8
Colleen	11+3
Dan	11+5
Dana	11+6
Derick	8+15
Dozer	13
Dubos	7+3
Emma	9+15
Erin	8+12
Fran	8+6
Frank	10+15
Heiman	7
Hollywood	8+15
Jamie	9+15
Jenn	10
Jeremy	12
Jon	6
Joy	9+5
Julie	9+15
Jumbo Sexy	10+15
Jumper	13+3
Kadir	10
Karen	9+7
Kelsey	9+5
Kerri	7
Kyle	9+9
Lambo	8+15
Larry	7+8
Laura	10+7
Lee	12+4
Little John	11+3
Ludden	11+15
LuLu	9+5
Mini Sexxi	8+9
Murrow	10+10
O'Sully	8+5
Pickle	10+3
Powell	10+3
Roeper	13+5
Rolo	8+15
Scott	9+2
SFM	10+15
Shannan	11+5
Silverman	11
Socks	12+1
Stacy	8+5
Sully	10+10
Tao	11+3
The Behr	11+4
Tiffany	9+2
Todd	11
Utah	9+15
Welsh	8+3
Wenke	8+15
York	9+15
Jim	6	(modified)
Brad	6	(modified)
Stan	13+14	(modified)
Tanya	9+15	(modified)

Skills Workout
10 minutes of:
5 snatches
15 situps
150 meter run

Rounds:
Kyle	5+14	(75 lbs)
Julian	6+5	(65 lbs)
Nichols	3+20	(65 lbs)
Ian	2+20	(50 lbs)
Julie	5	(30 lbs)
Boots	5+2	(30 lbs)
Danna	3+20	(20 lbs)

O-Lift Workout		Game Prep
Jenn		Becca
Jodi		Lee
Powell		Ludden
Tiffany		The Behr
Scott		Utah
Dubos		Silverman
Lynn		Shannan
Christy		Jumper
Erin		Colleen

Strength Workout		Basic Barbell
Tao		Cheryl
JT		Derick
Larry

Comments (10)

WOD 2/28/11

50 reps on the 5 minute interval of:

pullups
pushups
wall ball shots
burpees

"All problems become smaller if you don't dodge them, but confront them."
- William F. Halsey

Times:
Alex	9:35
Alyson	11:44
Amanda	16:39
Amaria	12:12
Andrew	9:22
Ann	14:50
BA	17:01
Becca	12:55
Ben	12:34
Big Jon	11:55
Blake	12:32
Brad	8:21
Brett	13:57
Brooke	13:57
Bruno	11:55
Casper	9:10
Chance	9:22
Cheryl	14:50
Cho	13:28
Colleen	8:04
Cori	11:05
Dan	10:31
Dana	10:17
Dozer	6:37
Dubos	13:10
Dustin	14:41
Erin	17:42
Frank	9:19
Jacob	9:05
Jamie	9:39
Jason	18:14
Javier	7:31
Jenn	10:03
Jeremy	7:39
Jumbo Sexy	8:42
Jumper	10:13
Kadir	16:29
Karen	14:01
KO	9:05
Kurt	11:52
Kyle	11:57
Larry	14:07
Lee	6:52
Leign Ann	19:18
Little John	8:08
Louisa	12:22
Ludden	6:31
Murrow	NFT
Nick	11:00
Okuna	10:12
Rolo	18:27
Scott	9:18
Silva	17:59
Silverman	9:17
Socks	10:37
Sully	11:30
Tanya	15:08
Tao	12:11
Tiffany	14:36
Todd	8:28
Uncle B	8:36
Utah	13:10
Vardo	9:36
Vegas	10:47
Whitney	11:30
Wiley	9:18
York	15:01
SFM	6:16	(modified)
Sara	14:48	(modified)
Beth	16:10	(modified)
Frank	21:15	(modified)
Joy	14:17	(modified)
Chelsea	15:12	(modified)
Nicole	15:50	(modified)
Welsh	15:35	(modified)
Jody	15:01	(modified)
Timmy	8:24	(modified)
Gayle	15:07	(modified)

Games Prep		O-Lift Workout
Silverman		Jenn
Lee		Dan
Ludden		Gayle
Jumper		Jodi
Utah		Jumbo Sexy
Colleen		Jimmy
KO		Erin
		SFM
Strength Workout
Louisa
Karen
Little John
Uncle B
Welsh
Dozer
Jeremy

Congratulations to Stephanie Kinzer on the birth of her daughter, Juliet. She weighed 6 lbs 15 ounces and measured 19 inches long. Seventeen hours of labor is a really, really long CrossFit workout. We look forward to meeting her.

Comments (12)

The 2011 Open Sectionals

(Information, amazingly, all in one place.)

This is a really, really long post. It goes over everything that you wanted to know about the 2011 Open Sectionals. Please read through this and ask any of your questions in the comments below. I will get to them as quickly as I can.

The Open Sectionals are a series of 6 workouts that take place over 6 consecutive weeks. Anyone can take part in this competition, and you can do so through two different paths.

Option #1 – Garage Gym CrossFitter
For those of you that like to do stuff by yourself, in your garage, in your basement or at a globo gym, you can certainly do that. But if you want to do that, you must video each workout and submit it to CrossFit Inc. At a further date, CrossFit Inc. will put out the guidelines for video submission.

Option #2 – CrossFit Affiliate Option
An individual can go to a participating CrossFit Affiliate and perform the workout before a judge that the CF Affiliate will provide. This is the one that everyone is anxious about. Here is how it works. Some of the dates are subject to change, but these are the dates that I know about.

Registration:

On March 7^th, CrossFit Inc. will unveil a new website for the 2011 CrossFit Games Season. EACH ATHLETE that wants to participate in the Open Sectionals has to register on that website. I don’t know the exact date that registration will close, but I expect that it will be prior to the announcement of the first workout. This registration will cost $10 FOR THE ENTIRE OPEN SECTIONAL COMPETITION

CF Affiliate Hosts:

There is also some background stuff that each CF Affiliate that wants to host that week’s Open workout needs to do. I am writing this for any athletes, FRCF athletes or otherwise, so I am not going to go into those details.

Reporting Scores:

On Tuesday, March 15^th at 5 PM, CrossFit Inc. will announce the first Open workout. Every registered competitor has until 5 PM on the following Monday to do the workout and REPORT THEIR RESULTS ON THE REGISTRATION WEBSITE. That is correct, EACH ATHLETE is responsible for reporting their own scores.

Relax, this is not as big a problem as it appears.

After EACH ATHLETE REPORTS THEIR OWN RESULTS, the CF Affiliate where they did the workout will get an email that asks the owner of the CF Affiliate if that athlete did the workout at their facility, was the workout performed to standard and was the reported score/time accurate. The CF Affiliate owner will then verify the athlete’s performance.

Everyone has been all up in arms about the possibility of cheating. For that to occur, an athlete will have to cheat, a judge will have to allow that cheat and then the CF Affiliate owner will have to sign off on that cheating. Will it happen? Of course it will happen. With 2,500 CrossFit Affiliates, it is bound to happen. What we need to do as CrossFit Affiliates is run the workouts with integrity and as athletes do the exercises with full range of motion.

How to Qualify for the Regional CF Games as an Individual Athlete:

Every Tuesday at 5 PM, CrossFit Inc. will put out the next workout. All of the athletes will have until the next Monday to either do the workout in front of a video camera and submit the video, or go to a CrossFit Affiliate that has opted to host that workout and do the workout at that Affiliate. Then the competitor has to submit their scores prior to Monday.

This will go on for 6 weeks. Anyone can do it. Everyone should do it. It is a cool test to see where you actually rank in the greater CrossFit community.

The Open Sectionals are a great event in and by themselves. But they are also a qualifying event for the Regional CrossFit Games. Within our Region (which encompasses Colorado, New Mexico, Utah, Nevada and Arizona) every Open Sectional workout will be ranked. If you have the fastest time on that workout in our region you get 1 point, second fastest time gets 2 points, etc.

Points accumulate for each athlete over the 6 weeks. The lowest accumulated point total gets ranked 1^st in the South West Region. There are 60 men’s spots, 60 women’s spots and 30 Affiliate Team spots that will qualify to compete at the Regional Games.

Affiliate Teams:

For the first time, Affiliates will have to qualify to compete as a team at Regionals. Here is how it is going to work. When each Individual Athlete registers for the season, they will designate what Affiliate they are a member of.

The definition of a member of an Affiliate is someone that WORKS OUT AT THE PHYSICAL LOCATION OF THAT AFFILIATE.

So I am going to use Front Range CrossFit as the example. We will have between 50 and 100 men and women that are going to register to compete as individuals in the 2011 Open Sectionals. Each of them will have indicated that they are a FRCF Athlete when they register with CrossFit Inc. Of those 20-50 men and women, the top 3 men and women on each workout will have their points accumulate for the FRCF Team score. Those top 3 men and women can change each and every workout. For example if the workout is Max Deadlift, the top 3 FRCF men could be Bradley, Jeremy and Dozer. If the next workout is Cindy, the top 3 men could be Lee, Ludden and Matty G.

And like the individual athlete qualification process, the lowest number of accumulated points wins. So each athlete that has signed up for the Open Sectionals and has registered under a CrossFit Affiliate is competing both to qualify themselves as an individual and is competing to help their Affiliate earn a qualification spot at the Regional Games.

An important point needs to be made here. Every single athlete that registers to compete in the Open Sectionals for their affiliate is on that Affiliate Team. Depending on the workout, there are many different people that could be in the top 3 men and women’s spots. So anyone on the team can help earn that team qualification spot.

Once a CrossFit Affiliate earns a team qualification spot, they can choose to use ANY athlete that works out at the Affiliate to compete for their Affiliate Team at the Regional Games.

So What Does this Mean for Front Range CrossFit?

FRCF will be opting in to host all six of the Open Sectional workouts. We will be doing them as our regular Saturday morning workout. We will be doing the workouts between 9 AM and Noon. Any and all FRCF athletes will be able to do the workout at that time.

If there are any FRCF Athletes that register for the Open Sectionals and are unable to make that week’s Saturday workout, you will simply need to coordinate with me (Skip) and we will set up a separate time for you to meet with a qualified judge and do the workout.

Non-FRCF Athletes:

We will have a limited number of spots open for non-FRCF athletes to perform the workout during our Saturday time slots. If you do not workout at FRCF, but want to do an Open Sectional workout under a competition setting, you will have to coordinate with Skip to reserve your spot. For non-FRCF athletes it will cost $20 per workout.

FRCF Athletes:

This is an event that you should sign up for. ALL OF YOU. I am serious. It only costs $10 to register for all six workouts. We will scale ALL of the workouts for ANYONE’S ability level. Obviously, if you have to scale a workout, you will not be eligible to qualify to move onto the Regional Games.

And as many of you know, the workout dictates which FRCF Athletes take the top spots. There are many, many of you that can help our teams qualify for the Regional Games. It all depends on what workout CrossFit Inc. chooses that week.

Questions and Comments:

I will answer any of your questions in the comments below.

Comments (0)

WOD 2/27/11

Rest day.

"I cannot give you the formula for success, but I can give you the formula for failure: try to please everyone."
- Herbert Bayard Swope

Comments (0)

WOD 2/26/11

Helen

3 rounds for time of:

400 meter run
21 kettlebell swings, 24 kg (16 kg)
12 pullups

Chin over pullups. This needs to be a controlled sprint from the very first 400 meters.

"You learn something every day if you pay attention."
- Ray LeBlond

Times:
Uncle B	8:06
Socks	8:27
Colleen	8:42
Javier	8:43
Jumper	8:53
Andrew	9:01
Todd	9:03
KO	9:10
Cori	9:34
Lambo	9:50
Okuna	10:40
Scott	10:50
Amaria	10:53
WuDaMan	11:10
Jamie	11:25
Wiley	11:45
Nick	11:50
Rolo	12:32
Mo	12:35
Vardo	13:13
Hollywood	13:53
Brigitte	14:43
Bruno	14:46
York	15:12
Dubose	15:54
Mini Sexxi	11:56
Kadir	12:45	(20 kg)
Erin	12:58	(12 kg)
Chelsea	13:26	(12 kg)
Fran	17:30	(2 bands)
Jim	13:35	(modified)

Skills Workout
4 rounds of:
10 deadlifts
10 pushups
10 squats
200 m row

Times:
Kyle D	10:00	(125 lbs)
Nichols	15:13	(125 lbs)
Deanna	11:06	(65 lbs)
John N	NFT
Ian	NFT
Roeper	?????

O-Lift Workout		Games Prep
Erin		Colleen
Lynn Z		Jumper
WuDaMan		KO
		Silverman
Strength Workout
Kadir

Comments (2)

WOD 2/25/11

For time:

500 meter row
10 dips
20 front squats, 135 lbs (95 lbs)
30 situps
40 lunges, total
30 situps
20 front squats, 135 lbs (95 lbs)
10 dips
500 meter row

No one goes up. Go Fast.

"Difficulties exist to be surmounted."
- Ralph Waldo Emerson

Times:
Matty G	11:07
Colleen	12:39
Alex	12:11
Blake	14:05
Brandy	14:20
Bruno	15:12
Cori	11:12
Frank	13:03
Jacob	14:39
Jason	14:40
Jefff	14:25
Jenn	15:34
Jumper	11:16
KO	10:05
Luke	10:50
Mark	14:20
Scott	10:56
Shannan	12:26
Silverman	14:04
Sully	12:48
Tiffany	13:24
Todd	10:26
Uncle B	10:25
Utah	15:03
Wenke	16:21
Wiley	13:49
Roberto	17:08	(1 assist band)
Joanna	13:13	(1 assist band)
Karen	16:17	(1 assist band)
Jo	12:13	(1 assist band)
Hollywood	15:53	(1 assist band)
Murrow	14:12	(1 assist band)
Derick	16::27	(115 lbs)
WuDaMan	14:16	(115 lbs)
Okuna	13:20	(115 lbs)
Cho	12:30	(115 lbs)
Jody	14:38	(75 lbs)
Brigitte	14:50	(75 lbs)
Cassie	14:42	(75 lbs)
Joy	13:17	(75 lbs)
David	14:37	(95 lbs)
Kadir	14:25	(95 lbs)
Dubos	18:50	(95 lbs)
York	14:40	(65 lbs)
Erin	15:15	(65 lbs)
Dre	15:29	(modified)
Brooke	13:15	(modified)
Kerri	13:55	(modified)
Stan	13:21	(modified)

O-Lift Workout		Basic Barbell
Dre		Kadir
Jodi		Derick
Jenn		Jeff

Strength Workout		Games Prep
Uncle B		Silverman

Comments (0)

WOD 2/24/11

Wittman

7 rounds for time of:

15 kettlebell swings, 24 kg (16 kg)
15 power cleans, 95 lbs (65 lbs)
15 box jumps, 24" box (20" box)

Times:
Matty G	23:40
Colleen	15:28
Alex	20:14
Alyson	27:39
Amaria	21:38
Cheryl	23:17
Cho	29:10
Chris	20:51
Cori	14:01
Dan	23:20
Dana	22:49
Dre	28:14
Fran	29:26
Frank	23:25
Holly	29:09
Jacob	27:16
Jenn	22:14
Joanna	19:54
Jonathan	22:21
Jumbo Sexy	16:31
Jumper	13:55
Karen	23:40
Katie	25:13
KO	17:38
Kyle	6+30
Larry	27:03
Lee	16:35
Little John	19:36
Ludden	16:39
Maddie	27:27
Mark	22:53
Murrow	26:58
Paul	26:29
Petty	23:50
Powell	23:30
Rich	21:55
Roberto	23:28
Ryan	26:34
Scott	20:50
Silverman	22:21
Socks	18:21
Tao	23:38
Todd	19:32
Utah	29:13
Wiley	26:37
WuDaMan	29:32
Elizabeth	26:40	(55 lbs)
York	25:25	(55 lbs)
Emma	28:34	(55 lbs)
KK	6 rounds	(55 lbs)
Amanda	24:24	(55 lbs)
Kim	6 +25	(55 lbs)
Pickle	22:14	(55 lbs)
Sara	20:52	(55 lbs)
Brett	27:04	(75 lbs)
Parker	6+30	(75 lbs)
Jim	6 rounds	(modified)
Sandie	19:14	(modified)
Mike S	24:58	(modified)
Storm	19:34	(modified)
Timmy	15:18	(modified)
Tanya	27:15	(modified)
Scuba	NFT	(modified)
Joy	NFT	(modified)
Kelsey	NFT	(modified)

Skills Workout
10 minutes of:
10 overhead squats
10 knees-to-elbows
10 box jumps

Rounds:
Kyle	4+10	(75 lbs)
Sutton	5	(65 lbs)
Dom	3+15	(50 lbs)
Lennon	5	(50 lbs)
Nichols	4+22	(45 lbs)

O-Lift Workout		Games Prep
Jenn		KO
Dre		Katie
Jodi		Jumper
Jumbo Sexy		Socks
Pistono		Colleen
Amaria
Colleen		Strength Workout
SFM		Tao
		JT
Basic Barbell		John M
Hollywood

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

"People sleep peacefully in their beds at night only because rough men stand ready to do violence on their behalf."
- George Orwell