one of everything.

set that is...

Well my goal for the month of April was to be able to do 5 unassisted pull-ups by 4/30. Pull-ups have always been my weakest lift and shoulders are definitely my weak-point. Well I'm proud to say not only did I meet my goal, but I crushed it by doing 15 today. This just goes to prove how effective this program is. At the end of March, I could literally only do 3, and I struggled with those, but today it was like perfection. Thanks to everyone here, as you all have helped in this. Now on to my goal for May!!!!

Decathlon followed by weight pentathlon. For time.

1st comment, I've been watching the site the past couple of weeks, and ready to get started on monday. I wanted to know if anyone had suggestion for music to listen during the workout. I am always looking for something upbeat. thanks

Run 400m
9 Clean & Jerk X 3/4 bodyweight
15 Pull Up
100 Squats
Run 800m
25 Burpees
25 Wall Ball to 10' w/ 20# ball
15 Deadlift X 1.5x bodyweight
50 24" box hop
Run 400m
15 Ring Dips
25 Knees to Elbows
50 Back Extensions
Row 10 minutes for distance

Run 800m
10 Muscle Ups
30 Ring Dips
300 pull-ups
ran 10k
53min 23sec
Just b.s. n Breck
10 3.2 ounce Curls
Shelly, Kelly, and H

Have a question for fellow crossfiters....I am doing the warmup that consist of:
Samson Strectch
Sqaut
Situp
Back Ext.
Pullup
Dips

I was wondering what the rest of you guys did for warmups? I am love crossfit but the warmup is starting to get old fast, any suggestions on what I Can do keep chaning it up?

I can't imagine not having a Fran event. Let us hope that years from now, the average espn-type sports fan will be able to appreciate a world class Fran performance with the same awareness that they now have for a world class 800 meter time.

All challenges + all the girls and as a final event a perfect painstorm

Have fun, Johan

I can't picture a CF Games w/out OLY-LIFT events. And maybe some head to head competition doing the "Girls".

CF games should include the Girls of course. Oly lift competition. Depending on where it is held, maybe an activity that takes advantage of the natural terrain. Hell why not throw in an absolute wt BJJ tourney. This is actually a really tough question as CF encompasses everything and anything. One thing, is that there should be local, regional, and state tourneys first, then a "nationals." Great idea Coach!

fran
helen
diane
cindy
30 muscleups for time
30 bodyweight clean and jerks for time
max deadlift
5k run
max L-hold

There's not much that list is missing, from a muscle groups perspective, energy systems perspective, or physical skills perspective.

I would imagine the winner would get a sub 3 fran, sub 8 helen, sub 4 diane, over 30 Cindy, sub 5 on the muscleups, sub 5 on the clean and jerks, over 450 lbs. on the deadlift, under 19 minutes on the 5k, and over 2 minutes on the L-hold. There's not much such a person wouldn't be good at. I guess there's no real "right answer" to this question. A true Crossfit games would probably be different every time.

"A true Crossfit games would probably be different every time"

I agree the participants should show up ready for anthying. Best times, most reps/rounds and most weight lifted = Winner!

the cross fit game should be like iron chef and their secret ingredient theme, the workout should be a complete suprise everytime and change everytime. by keeping the event secret,you have to prepere for everything. and its just like waiting for the wod's to be posted, sometimes you win, in my case "Cindy" and sometimes you lose "three dars of death".

I think the crossfit games should be where the fitness gained during the workouts are applied to different challenges outside the gym. The games should be similar to the Army's Best Ranger Competition, or some Adventure Races. It could be a longer race with a series of challenges as you go that will test all your abilities to complete.

Dustan (#5), I've never heard this discussed before, but I suspect that very few people listen to music doing CF, save for when the Tabatas come around, where someone has put together a nifty soundtrack with beeps every 20/10 seconds.

With the WoDs that are for time, you'll be so absorbed by the task at hand, music will actually become annoying. With the oly lifts, you'll also want to avoid any distractions to get PRs and avoid injury.

Let us know how you get on after a couple of weeks.

Catching up after a few days away from the computer in Fallujah.

27 Apr -

Run 400m
30 pullups
21 HSPU
run 800m
21 HSPU
30 pullups
run 400m

15:35

28 Apr - 4 rounds of:

run 400m
20 box jumps
50 situps

18:59

29 Apr -

run 800m
lunge 100m
50 pushups
lunge 100m
50 situps
lung 100m
run 800m

15:15

Special thanks to Coach Rutherford for his blog, the Fitness Conduit, (http://coachrut.blogspot.com/), I'm able to write down a bunch of excellent WODs to keep in "reserve" for the times I can't follow the WOD online.

It should have events for both men and women-separately. There should be events that prove excellence in different catagories for strength and speed.

Specific events and an overall, decathalon type.

Two things to keep in mind, folks -
Agreeing on the events is only half the battle. I happen to agree with the idea that you just show up ready to go - no advance notice. It would probably have to include some Oly lifts (for weight, 1RM), some mutant chipper (for time of course), and some Cindy like workout for rounds/per unit of time (among some other things). Obviously, we want the CrossFit games to (a) be fun, (b) be challenging, and (c) decide the most CrossFit person! By CF's definition of fitness then, we need events that cover all 10 areas of fitness.

But NOW the problem is, how will it be scored? If I get 25 rds of Cindy and you get 29, but I outlift you by 20kg on a clean and beat you by 7 secs on some timed event -- who wins??

Now THAT's going to be the hard part. The events' selection is easy, in my mind. No one will argue (much) with Coach about the combination of events (well, some will, but not very hard). But scoring it is going to be REALLY tough.

I agree with Panzer...there should be at least one random event. There should be five hats with different tasks and whatever is drawn from each hat should determine the event. Five random tasks for time...

That would be the true Crossfit event, IMHO.

Crossfit is designed to improve functional fitness so we can excel in all that we do, so instead of a run through the different workouts, why not try some more functional tests.

An urban obstacle course for time to test our ability to navigate and run, a la Parkour.
Rock climbing up a set course for time.
Tinman triathlon with single speed mountain bikes over uneven terrain for the run and bike.
50 meter walk on hands for time.
Rope climb - 20' rope, 5 ascents for time.
Sandbag relay as a team event - cary a 100 lb sandbag instead of a baton for 800 M.

Hopper.

I second Trevor H #22
This is training to produce tranferable effect among functional activities,apply competition in various enviroments with numerous obstacles for time.
eg:
Army Obstacle Courses
Multidiscipline Events
in preference for merely the training as an event in itself.

1)A whole series of exercises or activities testing all aspects of cross-fit standards in fitness.

2)In keeping with the concept of universal scalability athletes compete in age and gender groups.eg;mens and womens open(20-30yr olds),over 30's, over 40's,etc.You can drop back to a younger class but not vice versa.

3)Points system is a set amount of points for.. fastest time,second fastest time,etc..
heaviest load,second heaviest load,etc..
in each activity for each group.

4)End of the tournament points are added up.
Winners and placegetters are found in each group according to the total points achieved.

The games would have to include a written essay, preferably on a subject randomly picked and completed at a high heart rate, time added to the overall time for that event. How quick we are to forget those rest day training debates eh? ;-)

A marathon, but at every mile, theres a different event (oly lift, "girl", etc)

Comment #8, try 10 minutes of quadrapedal movement, or walking on all fours. Try a bunch of different styles. Try to emulate a cat or a monkey, throw in some front and back rolls and random jumps, etc. This is a fun way to warm up that will keep you on the mosted-watched list in the neighborhood ;)

Go with the Olympic game model - a bunch of separate events. Individual skill competition and combination skills

Pick individual skills and have placings.
-broad jump
-vert jump
-snatch, clean
-500m row
the list goes on...

Pick separate WOD categories and have placings:
-Chipper
-Couplet
-x rounds for time
and so on...

Wouldn't it be interesting to see how the 'gold medal' winner in the broad jump also does on 'Kelly'?

It would also be cool to have some team training events.
This would include WOD style events AND other classics like hooverball and tug of war.

THE CROSSFIT GAMES WOULD BE HUGE!!

Talk about a way to get the Crossfit message across to a broader range of people!

Let me know what I can do to help plan it!

-Jerry

dustan #5

i have a workout playlist on my ipod that i play every time i workout. bands like atreyu, offspring, pennywise, ac/dc, funeral for a friend, with red rider's "lunatic fringe" in there to remind me of wrestling practice. A lot like the stuff you hear on the videos. Hard and fast for a little extra motivation.

Nice pic of TJ. What kind of stance is that? What style?

#20 Sean G:

Do you think an indexed scoring system would work? Most rounds/fastest/heaviest-as-a-%-of-bw gets 100, fewest rounds/slowest/lightest gets 0, an everyone is scored 100-0 depending where they fall on the distribution? Highest total score would identify the athlete who outperformed across a broad variety of events.

Of course, outliers can skew this type of scoring system, specifically on the "bad" end of things, but a decision can be taken to ignore extremely poor scores (for example, more than 10-20% below the next-poorest score) for purposes of defining your index.

Example:

1. Cindy [rounds]

Best: 30 (100 points)
Worst: 10 (0 points)
Person X: 20 (50 points)
Person Y: 15 (25 points)

2. Linda [time]

Best: 25 minutes
Worst: 75 minutes
Person X: 40 minutes (70 points)
Person Y: 55 minutes (40 points)

3. BW Deadlift [weight]

Best: 250% of BW
Worst: 50% of BW
Person X: 110% of BW (30 points)
Person Y: 200% of BW (75 points)

Person X: Total Score of 150
Person Y: Total Score of 140

I think this system could work because it can be used for all events including timed events, for which indexing is generally difficult (b/c for rounds/weight you have a natural baseline of "0", where as with time the "0" score can be infinite)

Thougts/errors/flaws/normative objections to awarding "0" points to hard-working XFitters who just happen to struggle in a given event?

...also, individuals would be limited to a few events - one entry in individual and one in the combo skill, (WOD).

Depending on how many teams enter the 'team competition' you might have to limit per event.
Team event champs verse overall CrossFit games team champ.

CrossFit Games question:
Are we competing against each other or are we (as a group) taking on the world? If it's the world I like our odds. If I have to go against Kelly Moore I'll just come watch.

CF Games...

At the seminar, the idea of "the hopper" is often discussed. That is, that we train in such a manner (here at CF) that if we were to put an infinite number of activities into a hopper and pull them out randomly, we'd be fairly successful regardless of what came out.

I believe that's what a CF Games should be like. Literally roll in a hopper, fill it up with activities and pull out random stuff. Certainly workouts that are a unit (like the girls) should be included in their complete state...but their individual component exercises could be included also.

Set it up in such a manner that the draw is a group activity done the night before the competition starts so that everyone has 8 hours to consider what's coming (the mental torture would be awesome).

I think Sean brings up an excellent point as well. Scoring would be the tough part to come up with. I also think that just 1 workout bout wouldn't be enough. IMO you'd have to do 3 sessions in an elimination format. Everyone goes off for round 1 on Saturday morning. Top X times/scores go again (different workout/set of exercises) on Saturday afternoon...then the final cut is made down to 2-5 participants and they go on Sunday morning with a final unique workout. Perhaps the draw of activities for the Sunday morning final is kept secret.

Ultmate CF Games:

Kelly Moore vs. Chuck Norris

My $$ is on Kelly!!

Darrell

PS-
Why 3 rounds with elimination? Simple. Because then you don't have participants coasting stuff they're not excellent at, etc. The whole idea that "men will die for points". If you know going in that a bad score will result in your elimination, it's going to motivate you that much more to light it up.

Potentially a "loser's bracket" of some sort could be set up so that those who're eliminated aren't just left to the side with nothing to do for the rest of the weekend.

Seriously, though, I like Matt's idea with a little tweak. CF follows a 3on/1off schedule. Borrowing also from a post above, 3 rounds (the 3 on) with the finals to include a brief discussion looking for coherent thought, supportable position, presented in a respectful and courteous manner (the 1 off). After all, Coach continues to emphasize the need to exercise all of our muscles, including our "brain muscle".

Now, of course, so I can participate, we need to include the old, slow, weak, sub-novice division ;=)

Darrell

Dustan (#5): Just use the search function on the message boards for "music" . . . there have been several threads (some very long) discussing just which bands provide the right level of "stimulus" . . . particularly this one:

http://www.crossfit.com/discus/messages/3499/19228.html

The hopper is the only way to go, with no advance notice for the participants. It should be a multifaceted, decathalon-style affair. And none of the choices should be activities that are typically done in the WOD. None of the girls, no barbells, no burpees. Instead choose practical, real world challenges: push a car, shovel a ton of gravel, carry bundles of shingles up a ladder, etc.

missed last two wod
bwt 172
age 46

three sets of:
400m
25 back ext 20#ball
25 sit up on glut ham machine

followed by:
three sets 21/15/9
HSPU
ring dips
push ups
dead lifts 185#

61:15

I'm good for most any format on the CrossFit Games...so long as TJ is my first pick for my team!

In my mind crossfit games would consist of a puking contest for time measured in L/min.

Since CF is about "functional" fitness, I agree with those who suggest we not just do "the girls" but apply some real life tests. Murph, JT, and the other heroes didn't do CF to post big numbers to comments, they did it to help them operate. Therefore, I recommend we do some sceario-based tests (secret, of course).

1. Combat lifesaver. Carry a "wounded buddy" across an obstacle course for time. (A skinny guy like me has to carry a big guy like Kegger or Coach Rip...no offense.)

2. Subdue a suspect. You have to wrestle down and cuff an uncooperative hairball. (I have to control and cuff Greg A., Jeff M., or Anthony B.)

3. Serve the boss. Unload cases of beer and kegs of Guiness from a truck and carry them to the cellar of a pub. (While an impatient publican urges you on faster...and don't drop anything).

4. Recreational challenge. Play beach volleyball against a team of Eve T., Kelly M., Annie S., Nicole. (I have to defend my ego and win the game.)

You get the idea. These are real world applications of our CF functional fitness. Make if fun by having the CF Coaches be the "red force" that tests us.

Here's an idea,
For the Crossfit games let's some of us go on combat patrols in the world's hellholes, some of us go on combat patrols in the nation's hellholes, some of us practice extreme hobbies and some of us try to be more functionally fit than the guy next to us. The one who lives the fullest life before he dies wins.

Age groups, please. Or maybe just a master's category for us 40+'rs.

The only issue I have with a hopper of non-Crossfit activities is the unfair advangtage it could give to a person who may be familiar with a certain activity. Even something as seemingly unskilled as shoveling gravel can involve a good deal of movement specific coordination and efficiency. Even if I got to be as strong as my Crossfitting, ex-farmboy friend Mark, I sure wouldn't want to compete with him throwing hay bales. Activities in which we all engage (Crossfit) would take possible disparities in efficiency out of the equation and better represent true fitness.

The games should be three days (ie 3 on 1off) and include one of the girls every morning followed by two hopper events throughout the day, one sport specific and one real world activity (as #40 carl mentioned). Scoring decathlon style with points (no elimination) thus not favoring any one competitor based the sequence of events but highlighting sustainability and recovery. Scoring could be done grouping gender/age brackets at the beginning with elite performers breaking out into a separate bracket based on a percentage of highest total point scores regardless of age.

Dustan #5 Listen to whatever you want man. Half way through most of these workouts you will be to focused on the pain and trying not to puke to comprehend what you are listening too. By the way welcome aboard.

Brendan, comment #44

Playing beach volleyball against the ladies of Crossfit would indeed represent an extreme challenge of concentration, thus testing our Rest day efforts. Good call. But, are there any gents out there willing to brave such a Herculean labor?

#47 John,

That is always the risk you with the hopper...

A weekend where 6 of the benchmark workouts are chosen. Each competitor must complete all 6 workouts as prescribed. Points are awarded based on the placing in each event.

There would be winners of each event and then an overall winner for the most points in the weekend.

The other option would be rather than basing it on times and points. You could do the math and base the results of each event and the overall winner on power output.

Verrryy interesting thoughts. I'm glad someone else brought up the idea of whether it should be about "absolute" performance vs. normative (i.e. percent of bodyweight). Or should it? Big dude (like Kegger) DL's and squats a ton, but what if Kelly does more normatively (2.3 x her bodyweight)? Who wins? Okay, forget that, as maybe KM is in the women's class or over 40 class or "we-won't-let-you-compete-against-our-fragile-male-egos--and-you'll-just-have-to-sit-over-there-and-watch" class.

The idea of "functional" workouts does favor some groups (like operators and cops) who do those tasks (like O'Courses, cuffing a guy, etc.) and certainly adds in an element of sport specific-ness that seems a bit unfair.

The things we are all familiar with and have had arguably an equal chance at doing, namely, CF's regular stable of exercises, would seem to me to be most fair. The hopper is a great idea (but I like Matt G.'s mental torture of drawing the night before to stew. Not enough time to "prepare" or train, just enough time to worry.)
Also, upon completion of some final timed event, an essay or public debate on an article chosen by Coach, with 2 mins given to each side and 1 min for polite rebuttal would be kind of Cross-fitting, wouldn't it? Politics preferably or something controversial, with bonus points awarded for maintaining one's composure and treating the other person (but not necessarily their position) with respect.

Tommy A (#32), I think your idea is a start, but how about instead of zero, we "narrow the gap" and make low man get 20 points (thus dropping the scale ostensibly to 0-80 points), but awarding something vs. nothing. My only reason for this is I think it would suck to finish Fran in under 5 mins (for example) to find you get ZERO because all others were ahead. That just hurts!

I don't like the idea of elimination, however. Total points is better. That incorporates some theories ideas of Crossfitting, as well. "Sell-out" on one thing or "manage" the entire competition for overall better scores/times/ reps? Sound familiar when preparing for a workout? Elimination also means that someone could get wiped out on one event/comp, yet be capable of "doing more" over the course of the weekend to beat the guy who, say, beat them on Cindy by 3 pullups.

Thanks for the input.

Coach I think all you need is a hopper as you like to mention all the time. Beyond that you just need a location where you can make anything happen. And to be honest I think its about getting the job done. Out of the hopper comes a task and those who complete that task in the most efficient manner win. Keep it simple. Those are my comments.

I think the CF games should not have traditional WOD material in them at all. Rather, they should be a functional event, perhaps with some weight bearing exercises mixed-in. A true results-based competition.

Run up a mountain.
Move a bolder that is y x bodyweight.
Climb a jungle vine.
Wrestle a bull.

I agree with Pierre that you should use the "Hopper". You'd pull out 10 "tasks". You would do all the "load" events first (i.e. Back Squat, FS, DL, etc. for max) and the winners/placers would be done based on % of BW. Then you'd combine 1/2 the ones for "time" into a Chipper from Hell. The other half would be done 1 at a time, with 15 min rest betwen events. Best time/load would get 10 points, second place 9, third gets 8, etc. on down the line.

Most points wins.

To really do justice to Crossfit, it would have to be something along the lines of the Arnold Classic. (without all the "suppliment" reps, though!) Huge event, LOTS of options for the big, the small, the quick... We all do Crossfit for different reasons and the games should reflect that.

"hopper." Also, comment 32 is a great way to score, with the point adjustment suggested by Sean in comment 53. That would do it.

Events
21-15-9
15-12-9
21-18-15-12-9-6-3
1-1-1-1-1-1-1
20 minutes
Chipper
30
100
Obstacle course
Exercises and weights determined just before the start

Hopper.

I don't think that there's a need to scale for bodyweight if you also include activities where bodyweight is a disadvantage (pullups, muscle-ups, rope climbs, run up a mountain, etc). A big guy beats Eva or Annie in the deadlift, but she destroys him in muscle-ups. It all works out. In the real world, a wall to be climbed doesn't scale itself down for you because you're short or weigh more!

Also, I think that consideration should be given to making the events media friendly - something that would catch people's eyes in a 45-second blurb on the news and interesting enough that it could be a half-hour show on ESPN2, like the strongman competitions.

The Crossfit Games! Live on ESPN 8, "The Ocho"

"Hopper" as so many have mentioned above. The randomness of this would give the games that extra 'Crossfit' imprint. For the competitors it gives the added mental challenge of having to deal with the unexpected. That very thing would make it more fun for the spectator as well. I can see this blowing up huge with heavy betting in Vegas on what event will be next and who will dominate...getting ahead of myself there.

Dustin Comment#5 - THE RAMONES!

first you need to define what type of event "the crossfit games" will be. is it an elite competition or will it be open to anyone that comes up with a registration fee and can travel to where it is held?

which opens up another line of questioning? do you have 1 national crossfit games or do you have several regional games where winners travel to a national site and compete?

so, if it is decided there should be an elite competition type affair then do you separate along the lines of sex and weight? seems to me there are plenty of 120 lb women on this site who can kick me to the curb rather easily when i read their wod posts.

if the crossfit games becomes a herd call ie if you have the money and transportation, you get to play, then do you have the resources to handle all those people in an equitable manner?

then what do have for events? a random selection of crossfit exercises to do or events like a strongest man or highland games setup. or powerlift/oly lift events.

this is what i would suggest:
1. there is a day selected as crossfit games day.
2. these games are held across the country at crossfit affiliates, garages, warehouses, basements, parks, gyms, tracks etc.
3. there is no division of sex, age or weight, this is just about doing the best you can and then improving upon that.
4. events are timed and intense and specific to crossfit.
5. i would suggest the following timed events with at least 15-20 minutes of rest between each event:
a. 500 meter row, timed
b. 21 thrusters with dbs totaling 50% bw, timed
c. 400m run,21 pullups, 400m run, timed
d. 50% bw snatch x 21 reps, timed
6. the above list of events would be doable by plenty of crossfitters but would also need a certain base of fitness to attempt, separating the faint of heart from the committed and may lighten the load on resources available if that is a concern.
7. various outlets could make this a small intimate affair with everyone involved or a large open house event with specific local athletes/trainers participating, providing just plain camraderie or a marketing boost to enhance revenue.
8. results could be posted at crossfit websites, blogs, wod comment sections or chalkboards.

very grassroots, very scalable.

CFG would not be complete without an "oratorical event"... seeing as how so many CF'ers are so proficient at speaking their minds.

Heres the itinerary:for time
5pm friday drive 5 miles from city center to shopping mall.Handstand walk across carpark into Mall.Specific list and grocery cart to do the shopping.Cartwheel it Back to Car.Race car back to start point.

SATURDAY MORNING:Scale a cliff.Shoot a wild animal.Carry it back down.Prepare animal for cooking.Full rounds of michael,fran,jt.
AFTERNOON:elimination round.3 remotes,1 tv.
Person whose channel selection comes up most wins.BW cleans every ad break.
EVENING:most bottles of beer consumed.20 burpees after each bottle.

sunday morn. round of golf with HSPU x 5 for every stroke at each hole.
AFTERNOON;drive home in reverse all the way.100 pushups every ticket for traffic violations.

george.sounds good.a 65 year old woman in a 400 m,21pullup,400m race against a 25 yr old man.

Comment #44 - Good one!!

I would add my favorite enhanced girls-

"Jackie Plus"
Row 1000m
50 thrusters 45 lb bar
30 pull ups
30 clean and jerks 115 lb

"Helen Plus"
5 rounds
400m run
21 kettlebell swing
20 ghd
12 pull ups

I like the hopper idea.

Hopper, to the participants, but they need to be planned in advance to keep the spread between bodyweight and absolute strength in check. Hire a major accounting firm to keep the events secret.

Look at EVERY athletic challenge out there from badminton to ultimate frisbee, to strongman events. The goal is not even CrossFit specific adaptation, say to Fran, but rather to ANYTHING that could happen. In a perfect world, challenge mental adaptation as well as physical, say by solving a problem to pass a station.

Each contestant could submit their own unique event, to create a pool from which the events are chosen either randomly, or by a committee.

Scoring should be like Highland Games. I forget if you want to be high or low, but say 1 point for first, 2 for second, etc. Low score at end wins. That's usually easier than making it high score.

ACTUALLY PUT THE CONTESTANTS INTO THE HOPPER WITH CHUCK NORRIS.

Contestant who stays alive the longest is posthumously awarded the Matt Brzycki Athletically Gifted Imbecile trophy.

Beautiful John (#69). Just beautiful.

1st ride of the season. Legs have never felt this stong coming out of the box. I have not spun all winter, just started Crossfit 3 month ago. Love the workouts, they are definately making me a better athelete. Thanks Coach!

In keeping with the Crossfit MO, the Crossfit games should be an amalgam of skills not previously combined in a workout. In accordance with the concept of measuring aptitude as opposed to previously learned skills a test which is comprosed of some exercises hitherto unused in the program would be the best yardstick of overall efficacy of the training program. The World War II US Army Physical Fitness test is widely regarded as far superior to most of the modern era tests currently in use. It consists of strict form pushups, pullups, squat jumps, straight leg alternating situps and a 300 yard shuttle run broken into 60 yard segments. While some of the events bear similariy to the exercises we are familiar with the strict performance standards far exceed what is normally practiced. The Squat Jumps (in particular) are an ass kicker. The 1946 APFT can be found on an insurance company website www.ihpra.org (oddly enough). You can also find Pre-World War I and World War I era physical training manulas. These guys would have crushed us back in the day.
Pete-Special Forces Underwater Operations Center (SFUWO)

Crossfit North hosted crossfit games for three years. The hopper idea is the ideal, in order to run a well ordered competition however, some planning is involved. We used a chipper type format designed to test all the different areas of fitness - including accuracy. We preserved the "hopper" characteristic for the competitors by keeping the events a secret. Especially from our local athletes. In this way no-one knew what they would be doing until the pre-competition brief. Coach and Lauren observed one of the championships. Read about that in the November 2004 Journal.

Check out last years championship at http://www.crossfitnorth.com/championship.htm
Eugene wrote a nice little description here http://www.crossfit.com/discus/messages/25/14478.html
Dave

Dustan #5,

Listen to any high intensity, fast paced, motivational music you can find. However, heed the instructions about scaling the workouts to your fitness level. Try a few of the WOD's at a moderate pace without music at first to give yourself a baseline and a feel for the world of Crossfit. These workouts are no joke and you need to take them seriously. If you are thinking about music right off the bat, my instinct tells me you are not giving the WOD enough credit.

Good Luck and enjoy the whole new level of fitness you are about to attain.

I am fully aware of the seriousness of the WOD and have also been watching the forum at Brand X for the scaled back workouts also. I will be sure to keep ya'll posted.

Put events into a hat and draw 'em out randomly. Figure out a way to "score" each particular event. Several different hats- met con, oly lifts, runs, agility, etc. Have to draw a certain # from each hat and complete. Best score wins. Let the bitching begin about who had the "easier" workout draw. (Not too much thats easy in my experience with CF.)

Either

- 1 pure gymnastic challenge, 1 pure weightlifting challenge, AND 1 pure metabolic challenge

or

- 1 of the above

Then:

- A girl

- Random, multi-task challenge selected from hundreds in a hopper on day of the games.

The CrossFit Games should have activities that we don't do during the WOD. Each physical skill should be tested. Testing coordination, agility, balance, and accuracy can be accomplished by annoucing the activities a week ahead so that competitors can practice. The events are less important than the guiding principles which are The Games are just an excuse to solidify and grow the community. It's a little cliche but people should leave feeling like they won. Qualifying events should be at affiliates. Looking forward to them.

Thinking of refinements to the 'hopper' concept.

Have 3 hoppers for each metabolic pathway(phosphogenic,glycolytic,oxidative). Categorize the events/sports/exercise by which pathway it employs and draw 3 times(arbitrary) from each. Put these 9 into one hopper and draw. The order is random but the type of events is balanced among the met. pathways.

Just go back from training in Tampa. Thanx for the compliments Jeff,Robb.Mr. Blauer. Re post# 31, is the transition stance from - long gun to hands. "triangle training" from www.ccijax.com As for the CF games...I like the hopper, but thats sort of what CF north is doing now.I also like specific events, aka the olympics, but that's sort of "specialized", and we know what chance does to specialists. I would go for the simple solution. THE GIRLS. that way we can practice for the known, keep it unknown, and stay true to what we do....elite fitness. Judges evaluate and peanilize for form violations. We set up Men and women divisions, and PERHAPS weight divisions, keeping the weight the same. Setting the finals up for the ultimate championship ? all comers finals derived from the division championships ?

if anyone has seen the ultimate obstacle course challenges they have on espn 2 sometimes, they would be perfect. they require lots of balance and strength as well as being able to answer some simple math questions (3rd grade, i.e. what is 37+57). it's another japanese television export but i would love to give that stuff a try.

how about max power output in 10 minutes, grouped by bodyweight? each athlete chooses any workout and tries for max pounds moved/minute.

Definitely think it should be broken in to groups. Age, size, gender. Then a day of specific events like the Oly-lifts and Power lifts. Then a few of the bench marks. Some of the girls and maybe a JT and Murph. Finally a group event like the Fight Gone Bad at the last cert. We could have affiliates going head-to-head or teams that come to compete in the team events only. By doing this, we would be able to cover the whole spectrum. How about an Obstacle course as well. Hmmm?

Then again, Chuck Norris could show up, round kick us all and claim the Gold for himself.

Either way, pass me a cup of Kool-Aid.

Everyone has such great ideas, I can't really add anything original or clever. Just give me a couple of days notice to get wherever, whenever.

The Crossfit games should consist of randomized activities found in life or dangerous situations. The types of activities that Crossfit is supposed to prepare you for. For example, how many bundles of shingles can you carry up a ladder, balancing them on your shoulders in the wake of a hurricane? How many odd objects can you carry out to the street? Or how about (mentioned before) some type of obstacle course that incorporates the TENETS of CROSSFIT but is not specfically Crossfit.

Competing in Crossfit specific activities e.g. the "girls" is without purpose. However, if Crossfit is reengineered to make the point of Crossfit to excel at Crossfit workouts, then, by all means include them. Jack

Deadlifts
Up to a double at 480lbs

Steveo

Nice job Steve S., that's movin' some serious weight.

I need videos of any games that occur!

I don't know about the events you should have for a Crossfit Olympics, but you should definately have many, many puke buckets set up at regular intervals.

When I think of "Crossfit Games", I think of something a lot like American Gladiators only with more skill involved.
I believe Crossfit is a part of what the original basis of human life is: survival. Crossfit Games should remind people of why they are pushing themselves beyond their limits day after day, dripping sweat and vomit (or for me at least when I go through a grueling workout, I'm sure people here have vomited in their mouth a little before). People need to be reminded that it isn't all about looks or how big your bicep is, but how well soemone can perform if they were dropped in the middle of a forest without any of today's luxuries.

Score like the Tactical Strength Challenge -- for each event, 1st place gets 1 point, 2nd place gets 2, etc. Add up your rankings, lowest total at the end wins -- e.g. for the TSC there are three events, so if you win all three, your score is 3 for the total competition.

This shouldn't favor any one body type if the events are chosen in a balanced way.

Only downside is possible ties but it's easy enough to have a tiebreaker round.

Of course, I assume there will be exactly one minute of rest between all events.

Ugh! How much longer do I have to wait for tomorrows WOD. I need to mentally prepare myself for tomorrows torture! At least I'm on the west coast, sorry for you east coasters!

~The Titan

bw196
44yr
23min hill run

Dustan #5
I must (with all due respect) disagree with Matt that music is a distraction, I listen to music during a lot of my workouts, and I tend to like a lot of hardcore. Bands like the Dropkick Murphys, Blood for Blood, Skarhead, 25 ta Life, the Ducky Boys, Agnostic Front, etc. tend to get me pumped up. I also like some different rap, but I don't keep it crunk.

I have no relevant input regarding any type of CFG, but I do think that if you leave it up to Jeff M., we'll all have fun, wear kilts, and be painfully sore for the following 3 days. So, let him come up with the plan. He's evil. I've seen it.

Now, speaking for Dan S., we call dibs on the beer concession. 5 taps; no waiting.

Titan #91

If you want to be able to plan ahead for the WOD, just run a few days behind. It also gives you the flexibility to adjust to weather, gyms with bad hours, etc., but you can still post your scores.

Suggestion for others on posting scores -- why not post on the day the WOD is assigned for? That is, if you do the Wednesday workout on Friday, you can still post your scores on the Wednesday comments. It adds to the "database" for all of us, and makes it easier for you to check progress when the WOD has a "compare to [date]" link.

Somehow managed to stop my watch timer at 3:26 and noticed mid-second round. Urrgh! Used 12kg KB for swings. The 15kg was too much for my lower back.

Uh, that post belongs on 5/1. Not my day!

40lb dumbell swings.
5 pull ups on own each set. 7 with 60lb assist.
400's at 1:55, 2:15, 2:35.
Also did 7x3 squat WOD 4 hours before this WOD.

time was 16:30

15:10, 30 second improvement over last time out. Trying for a 15:00, just couldn't do it.
All swings unbroken, PUs broken 6/6, 4/4/4, 4/4/2/2
Runs are pathetic shuffles, and still what I dislike the most. First hot, humid day for a workout this year.

Hi