Mock Meet This Friday!

by Andrew B

versus-9-52Hugh M playing the fish game

This Friday we will be running a mock meet from 5:30pm to 8:30pm, with start times determined by where your attempts lie (lightest is earliest, heavier is later).


CrossFit WOD for Max Week Wednesday 12/21


6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 22NOV2016, 18JAN2016, 18SEP2015.

Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to whiteboard!

Barbell Club WOD – w4d2

power snatch 1RM, then drop-set triples
touch & go power cleans
accessories: reverse fly, bent-over row

Kettlebell Strength & Conditioning WOD


Everything I Know About Parenting I Learned Through Failure – Fatherly

2015 CrossFit Liftoff Powered By Rogue

Over the past eight years, the CrossFit Games have evolved from a backyard competition – in 2007, anyone could show up and participate! – into a huge event backed by a worldwide community. As CrossFit itself has grown, we as a community have become more serious about weightlifting* and our talent pool has deepened**; today, the CF community has some seriously talented weightlifters in its ranks. In 2015, the average snatch amongst regional competitors was 116kg/256lbs for men and 73kg/161lbs. for women! (If you want more sweet, sweet data on the evolution of the Games athlete, check out this post.)

CrossFit, Inc. and Rogue Fitness are celebrating this talent with their first ever online weightlifting competition, the 2015 CrossFit Liftoff, running from this Thursday, Nov 5th at 5pm to Monday, Nov 9th at 5pm. In addition to max snatch and clean+jerk, the competition will also include a test of “general physical preparedness,” to be released on Thursday (almost certainly some sort of metcon, this is CrossFit after all). On the line are cash and Rogue equipment prizes for the best snatch, best clean+jerk, best total, and best overall score.

Best of the Breast 2015_0080

Traditionally, a weightlifting meet is run according to strict rules and time limits: each athlete has at most three attempts at each of the snatch and clean & jerk, with one minute to start the lift from the moment they are called to the platform (two minutes if the athlete lifts twice in a row). If an athlete misses a lift, he or she makes the next attempt at the same (or greater) weight – the weight on the bar is never reduced. Came out too strong and miss your attempt? Too bad, you have to try that weight again… or go up in weight. Athletes lift in order of increasing attempted weight – it can be beneficial to add a kilo to the attempt just to get a little more resting time. It’s a test of strategy as much as skill!***

When we run a weightlifting meet, such as the Total in our recent Best of the Breast event, it’s a much more casual (but no less exciting!) affair. Typically, we group our athletes roughly based on strength/experience levels, assign each group to a barbell and a copious amount of weight, and start a countdown clock. Add weight, remove it, take an extra attempt, take some extra rest – that’s on you to decide for yourself and communicate to your group. We as the organizers don’t keep track of your attempts; we only want to know your heaviest completed lift at the end of the time limit. The idea came from CrossFit Football’s #OccupyStrength events.

That all being said THAT is how we at FCF will be running the CrossFit Liftoff for fun this weekend- no official registration required. Join us in regular classes this Saturday 11/7 where we’ll be testing your Olympic Weightlifting Total (max snatch, max clean & jerk) plus the to-be-released workout. We’ll be doing all of this within the regular one hour block; there will be no change to class schedule this weekend.

Want to see where you stack up against other people worldwide? Register officially for the event here.


* 120lbs/54kg was the average of the snatch for a lady at the 2009 CrossFit Games. Katrin Davidsdottir, this winner of the 2015 CrossFit Games can snatch 187lbs/85kg. I mean, they don’t even just do one lift with unlimited rest anymore.

** CrossFit among other philosophies have helped the sport of weightlifting grow so much that the USAW had to change its policies!

*** Not only are meets strength and skill, but confidence! Ask anyone who has done an official or mock meet, it’s nerve-racking and weights you can usually hit in training feel that much more difficult when on the spot!