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2011 Winter Games EVENT #3 - THE SANDBAG CHIPPER -

40m sandbag carry @ 80/60
50 wall ball @ 20/14
80m sandbag carry @ 80/60
40 burpees
120m sandbag carry
30 kettlebell swings @ 70/53
160m sandbag carry
20 deadlift @ 275/185
200m sandbag carry

The Shop Winter Games 2012

With less than a week to go, are you ready?

Just a few things to make the day go smoother.

8:00a - Register and Weigh-In (everybody will use the same scale) and get Scorecards
9:00a - Movement Standards and Event 3 will be announced
10:00a - Event 1, Heat 1 Begins
11:30a - Event 2, Heat 1 Begins
3:00p - Event 3 Ends - BBQ available

Event Notes
Event 1 -

No scaling (not necessary) - There WILL be a 10 minute time limit.

Event 2 -

Deadlift RX (1.4/1.1% BW) - Weight CANNOT be dropped. One warning will be given, after that the rep DOES NOT count.

Deadlift MOD (Bodyweight) - Weight CAN be dropped. Make sure your judge knows you are in the MOD division.

KB Snatch - Must be equal reps with each hand each round. Bell MUST touch the ground on each rep. A Clean and Jerk or any modified ground to fully erect overhead IS acceptable.

***Kettlebell CANNOT be dropped during any rep. ONE WARNING will be given, after that, your workout will be stopped and you will receive a DNF. This is for the safety of YOU, your fellow COMPETITORS, the JUDGES, and SPECTATORS.

Stick Jumps - Over a 4' wide by 25/21" high PVC structure. If you knock over the PVC, the rep does NOT count. If you break the PVC structure, you must fix or replace to continue the workout. They will not be glued together, so make sure it is solid before you start. Each time you clear the PVC equals 1 rep.

Event 3 -

Event 3 may require you to be outside for a short duration. The weather should be mild for February, but plan accordingly. Gloves, long clothes, ect are all OK. Everybody will be able to compete in Event 3.

Another Side

The B Side

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Becca with her first (and plenty more after that) successful kipping pull-up.

AMRAP 12

15 KB Swings
10 Wall Ball Shots
5 ATB
Ground 2 Overhead x Round #

--REST--

EMOM12
Hang Squat Clean 3,2,1

RESET

Rest days have become active rest for some at The Shop.

Coach Neal getting some erg work

Congratulations Greg - FNG on your 1K PR

Zombie Apocalypse

What are you training for?

Limited quantities coming in, order here.

Event #2

Event #2
"Dead Body"

4 Rounds For Time
8 Deadlift @ 140/110% Body Weight
16 KB Snatch @ 53/35
24 Lateral Stick Jumps @ 25/21"

KB Snatch must be done 8 reps with each hand. You can alternate or do 8 in a row with each hand.
The bell must touch the ground each rep and a full extension at the top is required. A clean & jerk or any other variation is acceptable as long as it involves using only 1 hand on the bell.

Exciting News
is on-board to help sponsor the event. If you haven't heard of this awesome recovery and endurance drink you will get a chance to try some at The Games.

Kill Cliff was created by a former US Navy Seal. The goal was to create a low calorie, recovery aid, that could be consumed on a daily basis while delivering key nutraceutical ingredients to help improve athletic performance and speed recovery.

The product was created based on the theory that an integral part of enhancing sports performance is reducing inflammation. We observed that most recovery and sports performance products were only trying to do two things – artificially increase energy and replace depleted sugars and electrolytes. We recognized that these products were missing the fact that the real culprit for reduced performance and slowed recovery is inflammation.

A really beneficial sports recovery drink needs the right blend of nutrients and anti-inflammatory ingredients, with a low calorie count, making it a suitable option for every day consumption.

The result is Kill Cliff, an amazingly tasty, endurance and recovery drink that is good for you and isn’t laden with excessive calories.

Athletes 4 Athletes

Thanks to a well run, safe, and fun event put on by the crew at Crossfit Lee's Summit.


Looking forward to seeing a lot of you in a couple of weeks at The Shop Games. Due to a couple of conflicting events, we have a few slots that have opened back up. Use this chance to get together, compete in killer workouts and remember there will be lots of GREAT food (Smoked chicken, Pulled pork, Brisket) and more available most of the day.

Jason from Crossfit785 is awarding a sweet gear bag to the Male and Female winners. These are perfect for taking to and from the gym everyday. See Rigid Pain Apparel for more cool products.

Get signed up here or send me a message on Facebook

Stay tuned for more information on MOD's, Standards, and ROM

5/55 Plus

10-1
Rope Pullups
Ring Dips
Tire Flips
Hang Power Clean
Weighted Situps
40m Dumbell Burpee Broadjumps (end of Each round)

ICY ROAD

Work - previous results here
AMRAP in 4mins
8 x DL 205#
4 x strict pullups
2 mins rest

AMRAP in 4mins
8 x pushups
4 x PC 165#
2mins rest

AMRAP in 4mins
8 x OHS 95#
4 x 30" box jumps
load bar with 25,35,2x10 pull off weight after each amrap.
post total rds completed to comments.

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Skill / Focus
EMOM9
15 Front Squat
15 Push Press
15 Thrusters
10 Front Squat
10 Push Press
10 Thrusters
5 Front Squat
5 Push Press
5 Thrusters

--Rest any remaining time within the minute after completion--

Work
Teamwork (A) & (B)
5 Rounds - 1 min rest between rounds
(A)Wall Ball Shots x 15
(A)40m Run
(B)Burpee Pullups x Max Reps

While person 1 completes 15 wall ball shots and sprint, person 2 performs max Burpee Pullups
-A round is complete when both people have completed tasks A & B.

RRI

Double Under Training / Test

In :30 intervals complete 10-15-20-25 Double Unders

15 Rolling Reset Iterations for 30 minutes with 70 reps possible per iteration (1,050 reps)

Inspired by work done here and here



Congratulations to both Larissa and Linda on major accomplishments yesterday. I happened to capture Linda's on video, so I was able to have some fun with it.

A4A_1

PM workout
from Crossfit Lee's Summit
Athletes 4 Athletes
Event 1

1 min rotating stations:

Burpees (max reps)
Rowing (max cal)
OHS (max reps)
Box Jump (max reps)
KB Swing "R" (max reps)
Squat Clean (max reps)
Burpees (max reps)

-Rest 1 min-
--REPEAT--
-Rest 1 min-
--REPEAT--

MK

Work
10-1
burpee
wallball (20/12#)
ring dip
box jump (24/20")
25m overhead lunge (45/25# plate)

This workout is from MK @ EOB Crossfit and may have come from SinCity before that.

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Work
15-6-9 @ 175
Front Squat
Push Press (5-2-3)
Box Jumps
Ring Rows

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Focus
Rope Climbs

Work
10 RFT
3 HSPU
5 Strict Pullups
7 Ring Dips
9 Squat Jumps

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EOMOM10
Deadlift
5,4,3,2,2 (60,70,80,90,90%)

Work
3 RFT
15 DL @ BW
30 Lateral Jumps over bar

--REST--

EOMOM10
Sprint x 40 meters (2 x 20)
Lunges x 20 meters