Archive for June 7, 2013

Saturday 20130608 Open Workout @ 0900

Posted: June 7, 2013 by totactfit01 in Uncategorized

road to the gamesPic courtesy of CrossFit Lake Mary

With this being the final week of Regional Competition, we wanted to give you a taste of whatthe first day of Regionals felt like for the 48 best athletes in the region…




2013 Regionals Day One Individual WODs 1 and 2:

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups



5 minutes later…..



7 Minute ladder of 3 Overhead Squats

For “Jackie”, the athlete will begin on the rower with the handle in the rack and their hands off the handle. At the call of “3-2-1 … Go!” the athlete will begin rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, the athlete moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete,  the workout is finished.



Post time to Comments/LogWOD



For the Overhead Squat Ladder, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.  If you want to do the same as the athletes at Regionals, then your choice for starting weights are..

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

If you cannot do the lowest weight listed above, start with a weight you can handle and move up from there.

Post highest successful 3-rep to Comments/LogWOD

Videos courtesy of CrossFit Games.  Footage from the final heat of Event 1 at the North Central Regionals. And….

Event 2 and 3. Why am I showing you Event 3?  Check out the Firebreather Piece!

Cash Out:


(read: Mobility.  Pick one drill per body part and do it for 2 min)


Firebreather Piece (Done on your own outside of class time):

Event 3 from Day 1 of Regionals

For Time:
30 Burpee Muscle Ups