June 2, 2013

Sunday 130602

2013 CrossFit Games Regional Event 7

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
225 pound Squat clean, 4 reps
100 foot Sprint

Post time to comments.

2013CFGR_NC_WE5_ElisabethAkinwale2_th.jpg

Enlarge image

Elisabeth Akinwale sets new event record of 2:45 on Individual Event 5.


"Fight or Flight" with Drew Canavero - [video]

Posted by Pukie at June 2, 2013 5:00 PM
Comments

Keep on fighting Drew, we are all rooting for you!

Comment #1 - Posted by: Jon at June 1, 2013 6:47 PM

Drew sounds like a brilliant mind and a good soul. I hope that by sharing his experiences he heals and gets the support he needs and deserves. Find that balance, Drew, and please keep us posted.

P.S. I love that Elisabeth is killing it at Regionals. Keep up the great work, lady!

Comment #2 - Posted by: Glorybelle (F/43/5'5/135) at June 1, 2013 8:01 PM

Drew, much respect

Comment #3 - Posted by: Gibbo at June 1, 2013 8:48 PM

This one will be fun. I'll be scaling to women's weight of 135.

Comment #4 - Posted by: G at June 1, 2013 9:21 PM

I don't have any sort of climbing rope. Anything I can substitute for?

Comment #5 - Posted by: Braden Moss at June 1, 2013 9:30 PM

@braden: towel pull-ups. vary your grip though each round (i.e. right hand above left and vice-versa). 5 - 8 reps per 'ascent'

Comment #6 - Posted by: BL at June 1, 2013 9:39 PM

Scaled squat cleans to 185#
Regional score = 10:04

Comment #7 - Posted by: phill 37°21'41"N 118°23'43"W at June 1, 2013 11:07 PM

10:04 Rx'd

Comment #8 - Posted by: Cade S. at June 2, 2013 4:58 AM

33:04

Comment #9 - Posted by: BW at June 2, 2013 6:18 AM

33:04

No rope so I did 7 towel pull-ups per assent
Scaled clean squat to 175#

Comment #10 - Posted by: BW at June 2, 2013 6:20 AM

Scaled squat cleans to 135 Lbs.
The rest Rx'd
13:49

Comment #11 - Posted by: Chuck B 55/5'11"/165 at June 2, 2013 6:22 AM

#6: BL
Thank you, I hadn't thought of that. Gonna go do this now.

Comment #12 - Posted by: Braden Moss at June 2, 2013 6:40 AM

Musings in the filter, thoughts on the Games...

Comment #13 - Posted by: bingo at June 2, 2013 7:41 AM

watch/phone shut off

50 DU
25 HSPU
20 TTB
15 shoulder press
15 steps w/135

Comment #14 - Posted by: Mike Vinson/M/45/5'8/212 at June 2, 2013 7:45 AM

30 towel pull-ups for 2 x 15 ft rope climbs
135# squat cleans

16:57

Comment #15 - Posted by: Joe Northside m/34/70"/200 at June 2, 2013 7:53 AM

13:49...used 135# for Squat Cleans. Still not deep enough, but improving.

Comment #16 - Posted by: Rowan M/48/5'5"/150 at June 2, 2013 8:18 AM

Subbed 4 pull ups/4 knees to elbows/4 squats for each rope climb
squat cleans w/ 125#

16:14

Comment #17 - Posted by: Jim R. M/50/5'8"/160 at June 2, 2013 9:07 AM

M/42/192
9:00 used 155# for cleans.

Comment #18 - Posted by: Rshert at June 2, 2013 9:13 AM

that was amazing to watch!! way to go!

Comment #19 - Posted by: b. siemer at June 2, 2013 9:41 AM

Scaled weight to 185# (my 1RM is 205-210#)
Time - 11:04

Comment #20 - Posted by: fargingbastige (M/46/6'0"/195) at June 2, 2013 9:43 AM

Did this one today:

20 minute AMRAP of:
3 wall walks
10 up downs
5 pass throughs
10 grass hoppers
8 rounds rx'd.

Will make up today's WOD this week.

Comment #21 - Posted by: Kurt M/39/185 at June 2, 2013 10:04 AM

2 rounds:

100 double unders
50 shoulder to overhead, 45#
25 knees to elbows

14:53 (PR)

Last time, 16:38

Comment #22 - Posted by: Carole (F/54/5'6"/135) at June 2, 2013 10:12 AM

Four rounds for time of:
12 foot Rope climb, 2 ascents
100 foot Sprint
155 pound Power clean, 4 reps
100 foot Sprint

7:53

Comment #23 - Posted by: Kevin C. (M/54/5'11"/178) at June 2, 2013 10:13 AM

RX 12:35

Comment #24 - Posted by: Ryan at June 2, 2013 10:18 AM

M/35/5'9"/160

Subbed 8 pullups per rope climb.
185lbs squat clean

13:15

Comment #25 - Posted by: Antun Karlovac at June 2, 2013 10:20 AM

There aren't any legit subs for rope climbs in my book, because nice you learn to wrap your feet around rope, they aren't very difficult. I find towel pull-ups to be MUCH more difficult.

Comment #26 - Posted by: G at June 2, 2013 10:21 AM

Subbed 15 pullups with a rope over the bar per rope climb, scaled squat cleans to 135 lbs, did 30 seconds row for the first sprint, and 30 seconds bike for the second sprint.

got 25:38

Comment #27 - Posted by: Ted at June 2, 2013 11:29 AM

Spealler wins event six!!!

Comment #28 - Posted by: Jon at June 2, 2013 11:55 AM

1st CF wod since accident in Aug 2012......no rope sub 15 chest ups ..scaled 185 for cleans..... 13.12!!


M/42/210/ 5.9"

Comment #29 - Posted by: mpmaier at June 2, 2013 12:07 PM

M/23'5'11"/182.1

15:56.8

did 7 pull ups for each ascent. this was legit.

Comment #30 - Posted by: Miles Forks at June 2, 2013 12:43 PM

M 53 6'2" 195 Don't have a rope, and don't want to sprint in 108 degrees. Did 50 95lb thrusters, 40 chest to bar pull-ups, 30 185lb deadlifts.

Comment #31 - Posted by: bobr at June 2, 2013 1:17 PM

16:04
Modified WOD with what I had on hand
12 foot pole at playground, 4 ascents
6 foot chain at playground, 14 ascents
100 meter sprint, 8 reps
16 squat cleans, 70 pounds, broken

arms are wobbling now


Comment #32 - Posted by: Glorybelle (F/43/5'5/135) at June 2, 2013 2:30 PM

clarification on my post, the 6 foot chain ascents were beginner climbs

Comment #33 - Posted by: Glorybelle (F/43/5'5/135) at June 2, 2013 2:42 PM

Still looking for Bingo's Sunday musings. This is two weeks in a row for his posts being hung up. Did he say bad words?

Comment #34 - Posted by: Bailey at June 2, 2013 3:27 PM

sub'd 10 towel pullups and 185lbs.

13:13

Comment #35 - Posted by: js at June 2, 2013 3:41 PM

M/21/6'/217

subbed 15 burpee pull-ups for 1 rope climb

4 rounds
30 burpee pull-ups
100m sprint
165 x 10 reps squat cleans
100m sprint

16:42

Comment #36 - Posted by: R.I.P. Milton Friedman at June 2, 2013 3:54 PM

subbed 155 sqaut cleans
Brock 8:28
Seb 8:30

Comment #37 - Posted by: sebastian 44/178/6'2" at June 2, 2013 4:24 PM

Modified/Scaled for my CoCr & Polymer Knee
Four rounds for time of:
10 Rope Pull-ups
50 foot Sled drag, 105 pounds
155 pound Power clean, 4 reps
50 foot Sled drag, 105 pounds
11:00
Être prêt
M/55/6’/210


Comment #38 - Posted by: Pete In Sun City at June 2, 2013 4:58 PM

Subbed 30 alternate towell pull ups for 2 rope climb
Subbed 5 tuck jumps for 100 foot sprint
Scaled to 140# squat clean(63.5kg)

Four rounds for time of:
30 alternate towell pull ups
5 tuck jumps
140 pound Squat clean, 4 reps
5 tuck jumps

15:06

Comment #39 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 2, 2013 5:05 PM

Me:
19:31 time
Subbed 10 pullups
Subbed 100m run for 100ft
Squat Clean @ 95#

Partner:
14:47 time
Subbed 10 pullups
Squat clean @ 35#

Comment #40 - Posted by: rekite at June 2, 2013 5:11 PM

Go hard or go home!
We're fighting for you drew.
Rx'd minus 15 towel pu per round and 135lb sc
19:26

Comment #41 - Posted by: MGonzalez at June 2, 2013 5:58 PM

12:27
10 towel pull ups
100 meter row
40kg SC
100 meter row

Comment #42 - Posted by: GRM at June 2, 2013 8:30 PM

The CFK course in Morristown was fascinating and very motivating. It is incredible what we can get teens and kids to accomplish! Thanks to all the trainers, you guys were awesome.

Comment #43 - Posted by: Bill at June 3, 2013 3:25 AM

Sunday musings (Games worthy)...

Bloombert BusinessWeek reported that Rich Froning signed an endorsement contract with Oakley, calling it a "the defining moment in CrossFit's history." Think about that for a moment. The signing of a single endorsement contract by Rich is being called THE defining moment in CrossFit's, not the CrossFit Games' mind you but CROSSFIT's entire history.

I prefer to think of Rich's Oakley signing as just one more milepost along the maturational highway of the CrossFit Games, CrossFit as sport. When we eventually have a Nike sponsored athlete or a Gatorade commercial (hmmm...who do you want to see with the fluorescent perspiration cascading down the body after a clip of butterfly PU?) then we will know that CrossFit the sport has broken through to the masses, not unlike that snowboard kid--what's his name, the Floating Eggplant or something like that--getting an Amex commercial in the Olympics OFF season.

No, I think there actually have been a couple of defining moments this past year or so, one that is CrossFit in general and bridges the CrossFit/Non-CrossFit divide, and one which is specific to CrossFit, the sport and is confined for the moment within the CrossFit community.

The first one is easy: CrossFit, Inc produces and sells the CrossFit Games to ESPN. Now THAT, boys and girls, is a defining moment. There is no Oakley contract, heck there's probably no Reebok without the gut check GG and the HQ staff made when they went it alone at the HDC in year one. Signing that ESPN deal is the very essence of a defining moment. Think Adidas is happy about that? The CrossFit Games and the Reebok/CrossFit deal is a defining moment for the second largest athletic company on the planet, let alone just CrossFit. Now that the CrossFit Games are on "The Deuce" almost all of my conversations about CrossFit occur without the need for an introductory explanation, a true paradigm shift for CrossFit. I'll bet that's changed for most of you, too.

The other defining moment is an internal one and involves CrossFit the sport, the CrossFit Games for both participants and CrossFitting spectators. It speaks to the growth and continued maturation of both the sport and CrossFit. Each year the Games season has had an "issue" that in retrospect has made perfect sense as it related to the particular stage of development of both CrossFit and the Games. We had entries cut off at a particular number without a qualifier. We had locally-run Regionals which generated controversy about WOD choices. We had the first Open and the surprising number of participants straining the resources of the Games staff. We had Regional venue variability. All of these were acknowledged by HQ and all of them were resolved in each subsequent year.

And now we have folks at home making rules calls. Evaluating judges calls no differently than we see people talking about balls and strikes, one foot inbounds or two, charging or a block. The event and the audience have now grown so big, and both have become so sophisticated that this year people are talking about pretty darned subtle judging issues. The Games have grown and CrossFit has separated along the lines of those who compete in the Majors and those who compete for fun (if at all). Not unlike golf or tennis or any manner of endurance sport, the divide between the 0.1% and the rest of us now exists in CrossFit.

It is a gulf no less wide than any professional sport you can name, and its existence does not rest on an endorsement contract. The power of this defining moment in my opinion (no endorsement, here or ever, from HQ) is that we have reached a point where we all understand the nuance of CrossFit to the degree that we are knowledgeable enough to comment on judging. At the Games, at the Regionals, and at the Open. The fact that some of us choose to do so may or may not be a good thing, but the depth of knowledge that is now present across the spectrum of people doing CrossFit, manifested by our collective awareness of the act of judging, is a significant defining moment for CrossFit, the sport.

So best of luck to Rich and all of the athletes going through the Regionals right now. Congrats to Rich on signing a landmark endorsement deal, whether or not it is a "defining moment" for CrossFit (I loved his Oakley toss to the crowd at 13.5 in Santa Cruz!). Good luck to anyone who wants to buy a pair of Rich Froening Oakleys--in my day job we sell the brand and let's just say that they haven't figured out the inventory/customer service thing.

But mostly best of luck to all of the judges at all of the Games events. Let's remember that every year HQ has evaluated the Games experience and come back better the next, solving each year's issue as the Games grow into next year's. This year will be no different. Each one of those judges is you, and they will be back with you in the Box next week in the never-ending struggle of you vs. you.

Each of you looking for your own, personal, CrossFit "defining moment".

I'll see you next week...

Posted by bingo at June 2, 2013 7:38 AM

Comment #44 - Posted by: bingo at June 3, 2013 4:11 AM

15:36
Sub 15 pu
185 sc

Comment #45 - Posted by: Ramsey at June 3, 2013 5:06 AM

F/51/5'6/120
9:10
85#
4 beginner rope climbs feet on floor each round

Comment #46 - Posted by: D.S. at June 3, 2013 5:24 AM

15:38
155# clean

Comment #47 - Posted by: Roscoe/30/M/185/5'10" at June 3, 2013 5:55 AM

Musings re-posted by request.

Comment #48 - Posted by: bingo at June 3, 2013 5:56 AM

Scaled squat clean to #185 7:07
M/24/135/5'6"

Comment #49 - Posted by: Brent at June 3, 2013 9:42 AM

As rxd
13:10

Comment #50 - Posted by: Jonblaze at June 3, 2013 10:35 AM

9:07 scaled sq cleans to 195lb

could do pwr clean at 225 and then front squat, if i went slow and concentrated, but sore, tired, afraid of injury, etc., (max clean is 235), started at 205, dropped to 195 after 2 reps.

short, heavy, done relatively fast--my kind of wod, unlike today's grind!! of 30 min run.

Comment #51 - Posted by: mtvet at June 3, 2013 1:15 PM

7:33 w/ 185# squat cleans

Comment #52 - Posted by: Jetté 43/M/5'11"/175 at June 3, 2013 1:21 PM

14:22

Comment #53 - Posted by: myles456 at June 3, 2013 1:59 PM

7:34
135# power clean

Comment #54 - Posted by: ART/M/44/5' 5"/150 at June 3, 2013 2:56 PM

M/32/200/72

Rx'd

16:54

Comment #55 - Posted by: SeanP at June 3, 2013 2:58 PM

7:52

Sub 10 regular pull ups for rope climbs
And did 75# squat cleans

F/42/127/5'9"

Comment #56 - Posted by: Trina at June 3, 2013 4:45 PM

M/45/5'6"/140
Scaled to 135#
8:00

Comment #57 - Posted by: duane at June 3, 2013 5:32 PM

M/45/5'6"/140
Scaled to 135#
8:00

Comment #58 - Posted by: duane at June 3, 2013 5:32 PM

4 Rounds
10 Dips
8 PullUps
6 135# Cleans
8:40
Good Workout

Comment #59 - Posted by: dyagg at June 3, 2013 6:32 PM

4 rounds
8 towel pullups, 8 squats
100' sprint
135# squat clean, 4 reps
100' sprint
9808=5:40
9607=4:50

Comment #60 - Posted by: scfd1_9607 at June 3, 2013 10:26 PM

15:28

Subbed 5 towel pull-ups + 5 squats for each rope climb
Scaled squat cleans to 60kg

Comment #61 - Posted by: Brett (24/M/188cm/77kg) at June 4, 2013 12:51 AM

m/28/5'10"/197

20 close grip pull ups for rope climbs
185lb squat clean

11:42

Comment #62 - Posted by: Trevor at June 4, 2013 6:31 AM

M/U 6/4:

9:09 at 155

Comment #63 - Posted by: james.patrick [M/51/66"/135] at June 4, 2013 10:07 AM

2013-06-04: Sub: 200M run,2XLPullups, 2X135#Squat Clean. 16Rnds@29:31.

Comment #64 - Posted by: gs at June 4, 2013 10:10 AM

f/43/180/5'10"

as Rx'd (pretty much) rope is a bit short but a bit slippery too.

4x (2 rope climbs, run down driveway around truck, 4 x 135 squat cleans, run around truck)

9:21

Great wod!

Comment #65 - Posted by: JuliePlatt at June 4, 2013 10:55 AM

Scale squat cleans to 185#.
Time=13:15.
Regional athletes are beasts.

Comment #66 - Posted by: Michael m/50/5'9"/175/MI Survivor at June 4, 2013 11:26 AM

18:44

135lbs

Kept messing up my rope climbs. Took up too much time. Gotta keep practicing.

Comment #67 - Posted by: Andres at June 4, 2013 1:24 PM

9:42

Subbed rope climbs for 30 alternate towel pull ups.

Scaled squat weight to 88lb

Comment #68 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 4, 2013 3:34 PM

M/36/5'4"/144lbs
Did squat cleans with 185lbs
12:29

Comment #69 - Posted by: Matt Burritt at June 4, 2013 3:48 PM

scaled to 1 rope climb, hang squat clean, and sprint to garage across parking lot and back. still 4 rounds

Ricky 6:17 (65)
Lil Kim 6:45 (65)
Meghan 6:35 (95)
Amanda 6:45 (45/lay down)
Megan K 7:50 (65)
Aaron 5:20 (35/lay down)
Katie B 5:25 (55)
Bubs 6:21 (75)
Alison 5:50 (75/front squat/pull-up)
Erin 8:06 (65)
Jay 5:43 (135)
Jesse 4:16 (65)
Jacob 6:49 (135)
Jason 4:59 (105)
Joe 5:01 (75)
Lauren 5:59 (35/lay down)
Renee 6:00 (35/lay down)
Aly 6:28 (65^)
Mr. Wonsil 10:30 (95^/lay down on last round)
Shannon 7:02 (75)
Potter 5:48 (55/powerclean)
Marianne 6:16 (75)
Jamie 6:48 (35/lay down)
Ryan 6:36 (95)
Cam 6:52 (135/modified)
Mrs. Carey 7:56 (65/lay down)
Sandi 8:06 (35/lay down)
Kyle 9:15 (65/modified)
Wendy 7:40 (55/lay down)
Mario 4:15 (95/modified)
Josh 5:25 (135/modified)
Tara 5:42 (95/lay down)
Mrs. Carey 7:56 (65/lay down)
Pudge 8:01 (65)
Mr. Carey 7:04 (95)
Heather 8:28 (35/lay down)

Comment #70 - Posted by: Champions Club at June 4, 2013 8:10 PM

12.20
160 pound Squat clean

Comment #71 - Posted by: tim at June 4, 2013 10:45 PM

6 pullups per ascent
No barbell so did 80lb single arm DB snatch (2 each arm) instead of cleans

7:45

Comment #72 - Posted by: JRL M/29/5'8"/160 at June 5, 2013 8:16 AM

M/43/5'8"/172

155lbs on the squat cleans

7:15

Comment #73 - Posted by: Jon Craig at June 6, 2013 1:49 PM

Subbed 15 pull ups for rope ascent
135# Squat Cleans

Did not time, focused on correct form.

Comment #74 - Posted by: Jeff at June 7, 2013 3:41 PM

Four rounds for time of:
30 towel jumping pullups
100 foot Sprint
155 pound Squat clean, 4 reps
100 foot Sprint

8 minutes and something

Comment #75 - Posted by: Bells at June 8, 2013 8:09 PM

m/39/5'9/180
CFWU-2. Superman. Burgener. DU.
17:01
Had to scale to 205. First 2 rounds terrible. Only got 1 rep on those rounds. Rest were just attempts. Better after that. Keep arms (triceps) tight seemed to help. Contrary to normally coached technique I guess, but oh well.

Comment #76 - Posted by: jrm at June 12, 2013 6:48 PM

9:16
sq cleans at 205#

Comment #77 - Posted by: PW56 at June 13, 2013 3:43 AM

Split per round at 1:57, 2:28, 2:45, 2:04

Comment #78 - Posted by: PW56 at June 13, 2013 3:44 AM

M/41/5'11"/206

4 RFT of:
4 beginner rope climbs
6x5m shuttle sprint
4 squat cleans @60kg.
6x5m shuttle sprint.

9:36

Comment #79 - Posted by: Jose-Luis Morales at June 16, 2013 1:34 AM

Modified to 4 rounds for time of:

15 Pull-ups
10 Box Jumps (12 inch box)
135 pound Squat Clean, 4 reps
10 Box Jumps (12 inch box)

13:44

Comment #80 - Posted by: Rob S at June 16, 2013 12:44 PM

Brutal workout. Did cleans @ 185lbs, otherwise did it RX'd. Didn't do the last 100ft. run since the competitors didn't have to.

8:26 XD

Comment #81 - Posted by: Jason H. M/23/5'8"/149lbs at June 16, 2013 5:16 PM

M/24/5'11"/165lbs

Subbed 2 Rope Ascents to 2x14 Towel Pull-ups

Scaled Squat Clean to 135lbs

22:43

Comment #82 - Posted by: Antonio at June 27, 2013 12:08 PM

10 jumping rope pu per rc
5 sc with 135# instead of 4 225#

14:32

m/42/5'8/240

Comment #83 - Posted by: phat boi at July 3, 2013 10:07 PM

Buy in:
25 foot vertical tree climb
90lb farmer carry 300 feet
2 squat cleans 135 pounds
10 air squats

Then,
Four rounds for time of:
25 foot vertical tree climb, 2 ascents
100 foot Sprint
135 pound Squat clean, 4 reps
100 foot Sprint

15:40

Cash out:
300 foot walk with 135pound barbell
400m run

*Tree climbs were significantly harder and slower than rope climbs.


Comment #84 - Posted by: vic* at July 5, 2013 7:02 PM

CFWUx2
Burgener warmup
23:15
Scale squat clean to 85kg

Comment #85 - Posted by: Doug at April 10, 2014 12:24 PM
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