by Andrew B
What a fun Saturday! We started that week with about 25 registered participants, but with the help of our fantastic captains Cheryl C of Team Snatching Trophies, Julia of Team HYFR Squad, and Ali of Team GI Bro we had doubled over to above 50 athletes on game day. Here’s what went down:
EVENT 1: THE TOTAL
Inspired by the Klokov Power Weekend we had 20 minutes to find a 1RM hang snatch, 20 minutes to find a 1RM thruster (or cluster since we cleaned it from the ground), and 20 minutes to find a 1RM rack jerk.
Requisite #versusthrowdown photo. I wasn’t good by any means, but this photo means a lot. A year ago I was still on crutches, starting PT post hip-replacement, scared AF that I may never have a ‘normal’ life. This year I have a ton of gratitude for even being able to participate in something like CrossFit. For as challenging as this year has been, still so much to be thankful for. 🙌🏼 #embracethedamnjourney #HYFRSquad #hellabuffbaes
Many PRs were had. Lots of juice in the gym! Even when someone plugged in Christmas songs into the VERSUS 9 playlist.
EVENT 2: THE GAME
Our throw downs are a bit different in that we don’t want to just find strength or stamina or endurance. CrossFit was based off continuing to improve not three but TEN general fitness skills, coordination being one of them. Enter the Fish Game on the Concept 2 Rowing Ergometer: 4 minutes for max score. It’s a side scrolling game where you are fish going right, trying to eat all the smaller fish (gain points) and avoiding all the sharks (lose points). Unlimited lives. Plenty of strategy. Tons of fun.
I was surprised to find that many people in the gym had not yet played the Fish Game (or even knew games on the rower existed), but that’s what happens when you cherry pick and skip the rowing days. Expect more programmed soon.
EVENT 3: THE METCON
In the past we’ve been a little more competitive and required people not just to participate, but to judge other athletes. I wanted to get rid of doing that for ALL of the events, so I saved it just for this one. Turns out, it wasn’t really for judging as much as it was for counting.
Every 30 seconds for 7 minutes, athletes were to complete one round of 5 power cleans, 5 front squats, and 5 shoulder-to-overhead. The catch was that if they completed a round they only had a few seconds rest. If they didn’t complete the round, they couldn’t earn many points. It was an event of GRIT and everyone definitely proved they had it. Looking over the scoresheets some pretty cool strategies popped up as well. You might see this one in classes sometime soon.
and as always we had to throw a curveball your way
EVENT 4: FLEXIBILITY TEST
Limbo. We played limbo.
Using the racks we had athletes walk under bars without knocking them out of the J-hooks with feet within feet (from profile), hips open, and chin behind shoulders. We had some pretty flexy folks get pretty damn low: Sarah M went lowest for the ladies while Patrick H went lowest for the gents.
So dope. You guys are the best.
I have the scores almost finished. This is what happens with someone not efficient in Excel working Excel.
CrossFit WOD for Skills Week Monday 12/5
– snatch 70% EMOM for 20 minutes, then
– clean & jerk 70% E90sec for 15 minutes, then
– bench press 6x5x65% of 1RM
Post loads used to the whiteboard!
Barbell Club WOD
clean & jerk
accessories: HSPU, back extensions
Kettlebell S&C WOD
Strength day #9
18 reps a minute for 10 minutes
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