April 20, 2011

Wednesday 110420

Rest Day


Enlarge image

Tim Banfield, Indian Creek, Utah.

"Going Beyond the Swing: Part 1 - The Arm-Bar Stretch", with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

CrossFit Games Open Workout 11.5 Announced!

Update on the Open: Week 4.

Modest Mussorgsky, Pictures At An Exhibition Part 1, Part 2, Part 3, Part 4.

Robert Frost - To Earthward.

"Bending and Stretching Classroom Lessons to Make Math Inspire" by Kenneth Chang, The New York Times.

Post thoughts to comments.

Posted by lauren at April 20, 2011 5:00 PM

awesome pic on main site but to bad your still on the list for having a level two.

Comment #1 - Posted by: joe at April 19, 2011 5:04 PM

Wod #5?

Comment #2 - Posted by: Bill Malcomb at April 19, 2011 5:07 PM

Games WOD 11.5?

Comment #3 - Posted by: james jones at April 19, 2011 5:08 PM

how about 11.6? wasn't that promised or am i missing it?

Comment #4 - Posted by: tim brooks at April 19, 2011 5:15 PM

Snatch 1-1-1-1-1-1-1


Comment #5 - Posted by: Quinn McCutchen M/41/150/5'10" at April 19, 2011 5:20 PM

The sneak peak of 11.6 was

Complete as many reps as possible in 7
minutes following rep scheme below
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.

Comment #6 - Posted by: Springer at April 19, 2011 5:20 PM

thanks springer! where'd i miss that? we're planning the SoCal Sectional Finals and need to confirm the final WOD for our equipment vendor...

Comment #7 - Posted by: tim brooks at April 19, 2011 5:28 PM

Perfect timing on this rest day ;)

Comment #8 - Posted by: Josh at April 19, 2011 5:36 PM

11.6 is on CFHQ's youtube channel.


Comment #9 - Posted by: aermio m/32/5'7"/150 at April 19, 2011 5:38 PM

I'm digging that pictures at an exhibition is the music for today.

Comment #10 - Posted by: Bill Gibson at April 19, 2011 5:48 PM

the 11.6 workout is 100lb thrusters for men, 65lb for women.

Comment #11 - Posted by: brian at April 19, 2011 5:53 PM

CrossFit Power Rankings updated with results from week 4:


Comment #12 - Posted by: Andy at April 19, 2011 6:04 PM

how would 1 compete in the games if they work a real job and live 2 hours from an affiliate?

Comment #13 - Posted by: jeremy Drenning at April 19, 2011 6:13 PM

The games Leaderboard asks me to download something when I click on it. Is the same for everyone else?

Comment #14 - Posted by: MichaelBorden at April 19, 2011 6:33 PM

I like that armbar video. A trainer told me to do armbars before any WOD involving a bar overhead, and they have helped immensely. People could really benefit from it.

Thanks, Tyson!

Comment #15 - Posted by: Nick at April 19, 2011 6:34 PM

Can somebody from HQ let me know what the 'checks and balances' are for Regional Qualifications?

The Australian leaderboard is all over the place and right now, it is my strong belief that people who should have qualified may not because of error in the programming of the leaderboard.

One of my athletes dropped from 60th to 106th, despite finishng ahead of athletes who were behind him pre WOD 4 and whom he beat in WOD 4. This is impossible.

Another dropped from the mid 20s to the early 50s, despite finishing 25th in the latest workout

There are other athletes in the mid 100s who should be in the top 30 in the region.

not a hater but am very involved in this and we need to know. What are the checks and balances?

Comment #16 - Posted by: big john at April 19, 2011 6:41 PM

Update on Week 4....Was that Gilbert Perrault in a tie?

Comment #17 - Posted by: Prolix at April 19, 2011 6:53 PM

Rather, Gilbert Perreault?

Comment #18 - Posted by: Prolix at April 19, 2011 6:55 PM

does anyone else think its ridiculous how virtually every workout tested the same type of athlete? light/middle weight....is this a joke? testing for overall fitness, weeding out the field? how are you doing that when you arent testing anything weighing even 200#?!?! A CFT as the final wod wouldve at least balanced it out a bit...

Comment #19 - Posted by: joey at April 19, 2011 7:01 PM

Having the ability to lift lots of weight just makes the weights they have thrown out easier in my opinion. All workouts were done as AMRAPS to provide easy scoring IMO.

Comment #20 - Posted by: Springer at April 19, 2011 7:05 PM

#15, how do you explain Rob Orlando and Jason Khalipa both hanging in the top 15 overall?

Comment #21 - Posted by: DajM 33/M/5'7"/150 at April 19, 2011 7:11 PM

#16 they are elite and the exception ha that doesnt apply to the masses...according to crossfit you should be able to go light/heavy, short/long, etc, that is what its all about...this all tested light weight is what im saying. I am an affiliate owner and know for a fact, that if you structure the workouts even parts light/medium/heavy (165 squat cleans are not heavy as virtually anyone can squat clean 165 with ease) than you will end up with a much more balanced and better pool of athletes at the regional/games level

Comment #22 - Posted by: joey at April 19, 2011 7:20 PM

I just watched the 11.5 WOD example video Does anyone else think there should have been multiple no reps for depth and contact height on the wall balls?

Comment #23 - Posted by: Mike at April 19, 2011 7:27 PM

I love the picture!

Comment #24 - Posted by: Sarah (22/123/5'4") at April 19, 2011 7:42 PM

Just hit my first Fight Gone Bad for 292 reps. (took nessecary 25s phone call on 3rd rnd box jumps...) So i feel like I got 300 in me!

I think the Open WODS are good as all your doing is narrowing the field, if your the fittest alive youll make it to the Games and thats where the serious (heavy) wods will be since so many think that lifting heavy means your extra fit.. Lets see Rob O run a marathon..anyone?

Comment #25 - Posted by: Joe-fiT at April 19, 2011 7:57 PM

Hey Guys,

I've been a crossfit trainer for about six months now and just recently started a blog about my experiences. I'd love to get some feedback from you guys if you have a second - www.jacksfitness.blogspot.com

Stay Frosty

Comment #26 - Posted by: Jack Kelly at April 19, 2011 8:05 PM

@Joey, I'm over 6 feet at 210 pounds and I don't think it was that unfair. Would I have liked something heavier? Sure, but I think big guys were fairly well represented. Looking through the scoreboard you can find 200lbers in the top ten of most weeks. Week two was probably more advantageous to smaller athletes than any one WOD was advantageous to bigger athletes but it certainly isn't going to make or break someone who is truly games worthy. I would've liked the Squat clean 5 minute amrap to have been a power clean. That would've maybe balanced out the WODs a bit.. All in all its not a big enough difference to really rile me up.

Comment #27 - Posted by: adamk at April 19, 2011 8:12 PM

The picture is killer! Hope to work my way there some day.

As for the Open...this is what we get for an truly open experience. AMRAPs and lighter weights so that more folks can be involved and much easier internet judging. It is, what it is. Got to play the cards we are dealt. It really comes down to 3, 2, 1, Go! Life isn't fair and neither is CrossFit, do your best and you will be much better off for it.

(That is what I tell myself anyway, I'm a bigger/stronger athlete and I'm having to face lots of weaknesses with The Open. But it has helped me to see where I suck, and I hope to be even more well rounded next year.)

Comment #28 - Posted by: Trevor at April 19, 2011 8:13 PM

Completely agree with Joey, how is it that there are no heavy lifts integrated into the any of the wods or 1 rep max. The programming is extremely one dimensional. Not testing people on various skills because it's difficult to score is no excuse for 6 weeks of AMRAPs

Comment #29 - Posted by: Sean at April 19, 2011 8:37 PM

games programming = dissapointing. no strength component whatsoever

Comment #30 - Posted by: ryan at April 19, 2011 9:16 PM

#28, #29 -
If you're stronger you move the weight that much easier. It's pretty simple if you ask me. 1 RM strength does not = fit. The Regional programming will be considerably heavier and more skilled. But you gotta be able to do work to get there. You don't think all of the guys in the Top 50 in world right now have better 1RM numbers than you? I sure think they do.

Comment #31 - Posted by: Chris S. at April 19, 2011 9:30 PM

Joey, Ryan, Sean,

presumably you're equally disappointed that there hasn't been a pure flexibility or accuracy test as well.....because you guys all believe in the crossfit methodology of producing rounded athletes with work capacity across broad modal domains right?

or maybe you'd like there to be a 10k run...because while there has been a c/r endurance aspect to each of these WODs, you'd also agree that there hasn't been a pure endurance test.

Comment #32 - Posted by: big john at April 19, 2011 9:30 PM

#30 the top 3 guys in the games last year back squat under 400. you probably shouldnt assume someone you dont know cant squat 400. the top 50 arent that strong. just a few.

#31 you are missing the point

Comment #33 - Posted by: ryan at April 19, 2011 9:55 PM

@ big John

Yeah actually, I think it would have been cool to see something like a 5k or 10k row as well as skill oriented wods like free standing handstands or something of the sort.

Comment #34 - Posted by: Sean at April 19, 2011 10:03 PM

nice.... rest day in 4/20 lets celebrate happy hollidays!!

Comment #35 - Posted by: francisco at April 19, 2011 11:39 PM

Question for all... anyone have experience with the Innov-8 boots? I know the shoes are great, was looking at website and noticed the boots. Super light weight, some even with gore-tex. Prices are good too. Thinking of using for hiking / backpacking / hunting. Any input or insight appreciated. Thanks.

Comment #36 - Posted by: ANC at April 20, 2011 1:01 AM

I have bad arthritis in my neck and a bone spur. I've been told not to do heavy overhead anything! What can I sub? Or does anyone have a similar situation? Been cross fitting 2 yrs. Took level 1 and coach cert. I lov crossfit and am really desperate. I'm in p.t. For he pain and yes I had an MRI. Thanks

Comment #37 - Posted by: Angiestone 49 f/115/53" at April 20, 2011 3:16 AM

ANC, I didn't even know they had boots! Looks like I may be trying some out for a September elk hunt. Thanks for the heads up!

Comment #38 - Posted by: Trevor at April 20, 2011 3:16 AM


5K: 27:23

Comment #39 - Posted by: mom to five at April 20, 2011 4:55 AM

#30...i can guarantee you that there are many people in the top 50 in the world right now that dont have the 1RM numbers i do...actually, i knwo for a fact there are people in the N Central region (my region) that are top 10 that dont have close to my strength numbers...yet they werent tested on strength so arent exposed

Comment #40 - Posted by: joey at April 20, 2011 5:09 AM

For all the Reebok haters out there, they ARE getting better already with the new REALFLEX shoes. Getting much better!

Comment #41 - Posted by: cjxfit at April 20, 2011 7:41 AM

Games workout 5:
20 minute AMRAP of:
5 Power Cleans 145 lbs.
10 Toes to Bar
15 20 lb. Wall Ball Shots to a 10 foot target
7 rounds + 5 Power Cleans + 5 Toes to Bar

Comment #42 - Posted by: SB at April 20, 2011 8:24 AM

#39 - joey - so you are having issues as your weakness has been exposed? Fine. Competent in 10 physical standards is how I treat CF. We all have weaknesses. Mine if you care to know is upper body strength - since you have loads to spare I'll gladly take some. What I don't see on here is a lot of 150 and under guys bitching about the weights being too heavy for them - and yeah for guys under 150, heck even those at 160lbs, this week and last weeks loads got heavy fairly fast - doesn't mean they couldn't hammer out the burpees or T to B or wall balls. Accept it and move on. You got strength to spare - use it man!

Comment #43 - Posted by: myles at April 20, 2011 8:24 AM

I have been competing in or rather participating in the Open Games. I am a light guy and as such the weights have been the thing that have slowed me down. As almost 130 lbs almost every movement has been bodyweight or more. The 165 C&J was heavy for me, but happy to be doing everything with intensity and of course as Rx. I am good at muscle ups, but only had 30 secs after the 30 reps of 120 lbs OHS to do 2 MUs. I did feel and fail the first MU attempt, but it was a good WOD. I do all the workouts one time for posting. I have played around with the movements before hand during the week, but only doing the workouts 1 time keeps it a little more legit regarding a competition. I think that the results should not be posted until the deadline. Then you would see where you stack up against eveyone else. If you want to post again, then do so, but you have no idea what other people are doing. No rabbits to chase. The rabbit didn't have one so why should you have him?
I practiced the 145 power clean last night and it got heavy fast. That's the big limiting factor for me. I have a family and kids and this is fun and a good way for me to further realize my weaknesses. I hope to get 8 rounds. My Goats are high speed box jumps and high rep wall balls. I was o.k. at cranking out wallballs last night though. I do like that there is a 20 minute WOD. I think that they should have left WOD #6 as 95 lbs since it would be a truer Fran/ capacity test. I think Graham is going to do well on that one.. he already did a back to back Fran so he's going to kind of be used to that. I think that the chest to bars will add up quickly with the intensity of the thrusters. I HOPE that the judges keep the standards for the thrusters so these half reps don't count.

Comment #44 - Posted by: Anton at April 20, 2011 8:51 AM

Made up "Hammer"
results there


Comment #45 - Posted by: power-girl at April 20, 2011 9:12 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #46 - Posted by: Jason Pichie at April 20, 2011 9:45 AM


To echo a few other comments, most of the "elite" CF athletes really do not have impressive strength numbers. The games workouts have definitely catered to mid-size guys with top conditioning, but I think a few pure strength workouts would have leveled the field.

Also, people using the term "modal domains" sound ridiculous.

Comment #47 - Posted by: Elcee at April 20, 2011 9:59 AM


CF 11.5
Male but scaled to women's Rx
5 Rounds + 5 cleans

Week 8 of crossfit and felt like it may have been my best performance yet...pretty stoked

Comment #48 - Posted by: Andy Reiman at April 20, 2011 10:02 AM

Well said myles

Comment #49 - Posted by: Andy Reiman at April 20, 2011 10:10 AM

Has anyone else noticed how unfair the open WODs are. They are completely bogus because I am not doing well. It's not fair unless I like it.

Comment #50 - Posted by: Tim at April 20, 2011 10:27 AM

flip flops!!! K-Star would not approve :)

Comment #51 - Posted by: Doug at April 20, 2011 10:30 AM

11.5 WOD:

10 + 5 T2B

I no likey T2B. NO LIKEY!

Comment #52 - Posted by: Grrrrreg/42/71"/190 at April 20, 2011 10:47 AM

Too bad andrea beat you to the main site pic tim!

Comment #53 - Posted by: adam at April 20, 2011 10:50 AM

I'm 42 today. Any ideas for a birthday workout? Thanks for any response...

Comment #54 - Posted by: Marvin at April 20, 2011 1:08 PM

42 burpees. NOW. Don't wait!

Comment #55 - Posted by: Tim at April 20, 2011 1:15 PM

Run/BW exercise WOD, details there.

Comment #56 - Posted by: bingo at April 20, 2011 3:19 PM

Still need to catch up to the main site schedule. Also need to purchase a 1.5 pood KB.

Power Cleans, #115
KB Swings, 1 Pood (got caught up, ended up doing 10-10-6)
Box Jumps, 24"


Comment #57 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at April 20, 2011 4:04 PM

I'm a big fat guy with a really good 1RM back squat. I can also bench a lot.

My squat clean is OK too but I get kinda tired after a few of them so I thought WOD 3 was rubbish.

And while 110lb OHS is not problem, they put those burpees in front of them and with my excess weight I don't think it was fair.

And toes to bar favours the little guys too. what a joke - I'm so much heavier, of course I'm not going to be able to do them

It just ticks me off that Crossfit calls itself a fitness competition but doesn't test max strength. What a joke

Comment #58 - Posted by: bronson harrison - fresno at April 20, 2011 4:39 PM

56 loose the belly, stop whining, your a big fat guy, u cant possible expect to do descent, burpees in front of course its fair, you would think its fine if it was the other way around but the little guys would have a lot tougher time. i dont believe someones weight is really an issue, weight can change, heavier guys find weights easier lighter guys find body weight stuff easier. it kinda evens out. i think the real issue is height taller guys do more work and give out more power than shorter guys. not many sports reward being short. last years games the average height was 5 8 for males, thats a joke

Comment #59 - Posted by: clay cook at April 20, 2011 5:17 PM

a sad day- one of the studs who brought us the film "Restrepo", a guy who slept in the dirt w/ the 173rd Herd in the Korengal, Tim Hetherington, got it Libya this morning. RIP

Comment #60 - Posted by: eric at April 20, 2011 5:34 PM


Very sad to hear that. Brings perspective, eh? Thank you for bringing us this news, Brother.

RIP Tim Hetherington. Fair winds and following seas.

Comment #61 - Posted by: bingo at April 20, 2011 5:53 PM



Comment #62 - Posted by: bronson harrison - fresno at April 20, 2011 5:55 PM

Why all the crying? If you are strong then you should be able to lift the "light" stuff faster and for longer. You should be able to throw a 165 squat clean like you were holding a chihuahua or some such. Just close your mouth and work brother.

Comment #63 - Posted by: Dick D at April 20, 2011 6:09 PM

This was a killer, I did it with longer breaks than Rx'd.

Comment #64 - Posted by: Will 18/M/5'8"/175 at April 20, 2011 8:04 PM

53 burpees for day 53.

Comment #65 - Posted by: Sarah (22/123/5'4") at April 20, 2011 9:55 PM

Bronson Harrison - I appreciated the dry sarcasm... some missed it.

Comment #66 - Posted by: Mike Landes at April 21, 2011 12:31 AM

Awesome shot Tim!!!

Comment #67 - Posted by: Griff at April 21, 2011 7:52 AM

#60-Good one, Tim. I smirked at the humor.

#39-Go back and analyze the type of workouts in the last Games. What percentage were 1RM efforts? BW? Endurance? Who cares at this opint what the workouts have been during this stage of the Open. Whether you weed out competitors with AMRAPS or 1RM, the thinning will occur. I promise you the nature of tasks will change at Regionals, where you have live and in person competition, judged in real time, in front of peers. Bet there will be running. Bet there will be rowing, rope climbs, and heavy lifts.

As a final thought, think of the attrition that's taking place: 20K competitors, 60 M/W go to Regionals, 3 M/W go to the Games. Realistically, how else would you filter out the fittest?

3,2,1, GO!!

Comment #68 - Posted by: Marc at April 21, 2011 2:38 PM

Roger that, bingo. It's one of the reasons we're all here, right? ATW

Comment #69 - Posted by: eric at April 21, 2011 7:53 PM

Wow. Hanging a bar off a tree. AMAZING. Don't bother climbing those cliffs in the background, they are for wimps.

Comment #70 - Posted by: H at April 22, 2011 7:18 PM
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