Monday, 26 March, 2012

Posted by Mandee on March 25, 2012   |   22 Comments


10 Minutes of instructor led stretching and agility drills

Review POSE method and practice drills



8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 100302.

A. Back Extensions 3 x 15

B. Abmat sit ups w/Wall Ball and anchored 3 x 15



A. Squat Clean – Build to a heavy single in 15 Minutes

B. Back Squat 5 x 5-4 reps @30×0; Rest 5:00

C1. Glute Ham Raises 3 x 10-15 @10×0; Rest 1:00

C2. Pistols 3 x 6-10/leg @50×0; Rest 1:00


CrossFit and Kenya – video [wmv] [mov] [HD mov]

QOD: Give us your thoughts on the Open! What did you like about it or what would you have liked to have seen done differently?

22 responses to “Monday, 26 March, 2012”

  1. Matthew says:

    Have an after Open cool down by running the Mission Firefly 5k this Sat. The proceeds go to help us feed local kids and provide clean water to a village in Guatemala.


    Friday is the last day to sign up.

  2. VOD:
    But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. But if you are led by the Spirit, you are not under the law. Galatians 5:16-18

  3. Hey guys, I wanna thank EVERYONE from CFHSV for all the support these past few weeks during the Open. I have no reservations in saying that if it wasn’t for all the encouragement and motivation you guys extended my way I wouldn’t be in the position that I’m in.
    Watching you guys come in week after week and attack these workouts with reckless abandon kept me motivated to do the best I could in each workout.
    I’ll do everything I can to represent CFHSV to the best of my ability down at Regionals.

    • Dennis says:

      Congrats Jake and CFHSV. All the hard work and never giving up made the difference. Game Over is not in the CFers vocabulary. Continue to work and train hard and get better than yesterday is.
      Jake and CFHSV you epitomized this.
      Now go forward, believe you can do it, and conquer life and the South East!
      Train Hard, Train Smart, Train to Survive! OkieDB Out

    • Brady says:

      Congrats Jake! We might have come for the workouts, but we stay for the coaching. Go all out in Regionals!

    • Ben says:

      Congrats Jake!

  4. Larry says:

    Jake, Proud you are my coach! Go get em in WPB!

  5. DaveC says:

    What the 2012 open taught me about me: on the positive side, I improved from the 2011 open and achieved non-trivial scores in all events, which were my two goals. Looking back on it, upper-body strength was a huge limiting factor, especially coupled with stamina of the same. What I perceived my Achilles heel to be, endurance, was a factor as well, but not a limiting one. I had planned to get a heartier dose of powerlifting once the Open concluded. Seems that is a good idea.

    • DaveC says:

      I forgot the QOD. My biggest complaint was that they sandwiched the stupid double-unders too far into a short WOD for me to get to them. In the end it’s my own fault for not being more proficient at wall balls, but I got up early on a lot of Saturday mornings to practice the stupid things and didn’t even get to attempt one. I also thought the programming seemed more geared towards upper-body strength this year compared to last. Except for the thrusters in 12.5, there wasn’t much in the way of loaded squats and no significant deadlifts at all with the exception of the elite athletes who made it deep into 12.2. But overall it was challenging, and accessible to essentially all athletes, which is good.

  6. Brady says:

    400m splits: 2:13 – 2:33
    My first 6 were 2:13-2:18 … then the last 2 both 2:33. Not sure what that means except, damn it!

    QOD: Open 2012 was interesting to say the least. My goal was to Rx all WODs, which I completed. Some WODs like 12.2 I thought I would smash, but in the end was really taken down a notch. Then the opposite happened in 12.5 when i’ve only gotten 2 C2B pullups ever, and I knocked out a totaly score of 50!
    If I were to change anything it would be the wallballs – that sucked worse than then burpees.

  7. Jane says:

    1:41-1:47 rx’d.

    QOD: I love that the Open gave us the opportunity to come together as a team and support each other. I’m a sucker for community and the Open really reinforced that for me. I think it was also good because it exposed strengths and weaknesses of mine, which will help as I now reevaluate my goals for the year.

    Congrats Jake!

    • Jane says:

      I’d also like to thank Mandee, Tracey, Jake, Dennis, Robert and Ty for allowing us to have such a positive Open experience. It couldn’t of been easy scheduling all of us and making sure we get our WOD in and valadating scores, etc. THANK YOU!!

  8. Jamie Yells a lot says:

    QOD: I really enjoyed working hard for the CFHSV team and cheering. This community is like no other.

    As for the programming, it highlighted weaknesses that I need to work on(pulling, breathing techniques, etc.) . I liked that I could do each workout RX’d to some degree. My favorite had to be 12.2 which focused more on my strength. Was hoping to see more heavy weights with some deadlifts in there but I’ll take it!

  9. Matthew Hillis says:

    Congratulations Jake!

    QOD: The Open showed how much I need to work on my work capacity! I am glad I was able to RX all WODs. It was a lot of FUN but I am glad to get back to a normal schedule.

  10. Ben says:

    QOD: My goal was to do all workouts Rx (as opposed to last year) and I met that goal. I surprised myself a few times and disappointed myself a few times. But it was a positive experience, and I think it says something about the Open that so many people came to the workouts just to cheer others on.

    I don’t really have any complaints about the programming, except for that all of the workouts with the exception of 12.4 were shoulders/upper body-centric.

  11. David McMillion says:

    QOD: Loved burpees and the longer WODs. I suck at pullups and after my hands quit bleeding from yesterdays WOD I’m gonna work on them. This is gonna sound different but what I loved the most (aside from the always present positive spirit of all the athletes) was the fact that I was asked to judge!

    Jake your the man! Great Job!

  12. AP says:

    1:19 – 1:23

    What I like most are free T-shirts…I want my daggum shirt…where’s my stinkin free T!?!? Oh…and I guess I’d have to say what I like second most behind free t-shirts is the community of CFHSV and watching our members push themselve further and achieve what they didn’t think was possible during these 5 weeks, such as the several people who got their first heavy squat snatch in week 2 and those who nailed their first CTB pull-ups last week. Those moments are priceless.

  13. Larry Lowe says:


    QOD: My goal was to finish in the top 50% of the south east. I finished 1095 out of roughly 2200 people registered. 1925 actually finished all 5 wods, so accomplishing my goal depends on how one counts. I would like to be in the top 50% that finish all 5, so I didn’t quite reach my goal. Something to strive for next year.

  14. Mandee says:

    The performances and attitudes of all our athletes along with the awesome environment made this year’s Open so amazing!
    Jake, I am so proud of you for making it to Regionals for the second year in a row! So proud to have you representing CFHSV!
    The exciting and encouraging environment brought out the best in all who participated, and watching so many people achieve so many “firsts” was inspiring and unforgettable!

  15. Josh Kennedy says:

    I finished 881st in the SE, 9584th in the World. This, of course, keeps me firmly in the ranks of amateur CF’ers; and since I’m used to being a mid-packer in the running world, now I’m a mid-packer in CF land.

    It looks like CFHSV finished 43d in the SE region, 452d worldwide. I’d be curious to see how all of our folks (individually) ended up ranking in the region/world, and to see our own intra-box rankings.

    I posted my other Open thoughts to yesterday’s WOD. The competitive juices and energy flows from each other thru the Open, at the ThrowDown, at WOD for AJ, at the Veteran’s Day event, and more are all examples of why I’d rather spend my time/money with CF than elsewhere. Darn near every day I get to feel like an athlete, just for a little bit, and be with others along the same path.

  16. Tracey says:

    Jake your old!

  17. steve price says:

    The open showed me i’ve got alot of work to do! Finished 739th in the world out of 1245 competitors in the 45-49 age bracket. Shout! out! to Patrick Baldwin who finished 249th in the 45-49 age bracket in the world! Way to go Patrick, Great job!

    Jake, You’ve got greatness within you! Now go forth and conquer!