Wednesday, 30 Mar, 2011

Posted by Mandee on March 29, 2011   |   41 Comments


Instructor-led warm-up run, followed by Clean & Jerk practice.




Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Post time to comments.


Enlarge image

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.



De-compress the lower back! – 10 minute squat test.


GoHEAVY workout-

Work up to your 20 rep max Front squat


Gymnastics 101 Workout-

Hand-stand skill and strength development… (perhaps a good idea as I expect to see these during our competition!)



CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.


Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site.



41 responses to “Wednesday, 30 Mar, 2011”

  1. Dennis says:

    Try and watch WOD 11.2 standards at the Games Site to fully see and understand the standards. There are some key items to be aware of. We will fully explain, but the videos and demonstrations are articulated well by Tony Budding. The link is below.


    Start getting mentally ready. CFHSV in the fight!

  2. Tracy Roberts says:

    Looking good Courtney…cutie pie!! =)

  3. Casey says:

    Nice pic courtney!
    Look at that form!:-)

  4. Erin Atkins says:

    Beautiful, Courtney!

  5. FreakinA says:

    Scaled to 95 pound Squat Clean & Jerks. First mile split was at 6:00 and probably ran 100m too far after missing the turnaround in the dark. Lucky for me Tye yelled out or else I probably would have ran to Drake.

  6. Tracey says:

    WOD 11.2 9+19. The push up standard is very clear, so be prepared to NOT “flop and peel” AT ALL.

    I will hit this wod again at full speed. 🙂

  7. Mandy McMillion says:

    I felt a little sick when I saw 24″ box on the open workout, but it’s 20″ for women! I’m psyched!! Let’s do this CFHSV!

  8. Erin Atkins says:

    Thanks everyone for the shoe advice yesterday! I went ahead and bought NB 101s from 1st Place Athletics instead of waiting for Innov8s. They’re a minimal trail shoe, come highly recommended, and 1st Place had my size 🙂

  9. Penelope says:

    13:36 (Scaled 75# & 1/2 WOD – 800m run + 10 C&J + 400m run + 10 C&J + 800m run)

  10. TashaW says:

    Question: The demo video on the Games website http://games.crossfit.com/features/videos/workout-112-demo shows the woman doing box jumps, but her feet are NOT landing completely on the box – ever. She’s landing on her toes, heels off the box. I remember this being a BIG issue during the throwdown. What’s the standard?

    • TashaW says:

      I should have said, “heels hanging off the box.” (Basically, only half of her foot is actually landing on the box.)

    • FreakinA says:

      As I understand it, they recommend full foot for safety but any part of both feet is fine. The standard they’re looking, as I understand it is, is full hip extension which can be achieved after you land on the box by standing off or achieved when juming off the box.

      • Will Blankenship says:

        At the Throwdown, because of hanging heels, Barnett was shoving the fail-stick up our asses. I guess everyone is still gun shy about that one.

    • Tasha, the only reason this was an issue at the throwdown was because our athletes simply weren’t meeting the standards that had been discussed and briefed to everyone before the workout took place.

      In Jeff’s defense, he did exactly what a judge should do in upholding the standard and calling “no rep”.

      • TashaW says:

        That’s fine – I’m not trying to re-hash old issues. Just asking what’s correct and expected of us for this WOD cause the throwdown was the only competition where I’ve been “up close and personal” watching someone judge box jumps. After being there, I was under the impression feet had to be fully on the box – so the video threw me off and I asked the question. Thanks for clarifying the issue, Aaron, Robert and Jake.

  11. Kristi Simmons says:

    Question about WOD 11.2: I still don’t have a “standard” push up. I don’t worm (that bad) so much as I pop up off my thighs to help myself up. If I did the Rxd weight and Rxd box, would my push ups be considered scaled if I can’t do a “standard” one, therefore making the WOD scaled?

  12. Robb says:

    33:14 @ 155# scaled reps on second set of C&J to 8 reps.

  13. TashaW says:

    Yeah, they have it written as: “This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up.”

    I just remember watching a couple of people being told constantly their rep was “missed” at the throwdown because they didn’t land with both feet fully the box (and I thought they were landing fully extended), so I wasn’t sure….

    • Kristi Simmons says:

      I think Tony B actually says that your feet don’t have to be all the way on the box to count as a rep, just as long as the hips are open at the top. However, they DO recommend your feet on the box for safety. I’m freakin over the push ups!

  14. Brian says:

    32:31 @ 125#

    Rough WOD, but got a 7:47 PR on my first mile.

    Second set of C&J I only had 13 reps before having to run the last mile.

  15. Will Blankenship says:

    34:15 as rx’d

    Almost puked up my colon right before I started the last run. Glad I didn’t. That would have been awkward. Talk about shitty breath.

  16. Russell says:

    Hey gang,
    The “Scaled division” of our workout will look like this:

    AMRAP in 15 minutes of:
    9 Deadlifts- 135/95 pounds
    12 Knee Push-ups
    15 Step-ups onto a 20″ box (alternating legs)

    • Kristi Simmons says:

      “KNEE” push up like when we were in high school doing “girl push ups” or like what I was asking with using the thigh to pop up?

    • DaveC says:

      I scaled the 11.1. Does that require (or is there some reason it is advisable)that I stay scaled if I know I can at least slug through a few rounds of this one Rx’d?

  17. Robert S. says:

    About the box jumps. Don’t stress too much based on throwdown judging. Jump on the box. If it doesn’t count, your judge will tell you why. Correct the miss and drive on!

  18. Russell says:

    Kristi, these will be real-deal KNEE push-ups. Modified for those who tend to worm too much to do this otherwise.
    Dave, if you CAN do this as Rx’ed. You should!

    • DaveC says:

      Thanks, Russell. It will probabaly end the same as Weaver with my nose on the floor unable to push myself up again at some point, but Rx’d it is!

  19. Jason says:

    did the Open WOD today and my goal was to stay moving. I did a pretty good job of that, but the dang push ups sucked. Picking up the hands between each one puts an odd strain/tweek on your shoulders. 6 rounds exactly. Deadlifts weren’t too bad and box jumps weren’t horrible either. Lunch class worked hard today on their WOD. Good luck to you Open competitors this weekend!

  20. Cole Cubelic says:

    21:37 scaled run 800/400/800

  21. stacey says:

    wod 2 rx’d

    some advise on the PU’s…make sure you keep your chin down, take a deep breath hold everything in tight and then push up and make sure you lock out at the top and lift your hands up at the bottom…I took my time at the pushups bc they are not my best area..so I would do as many as I could, then rest bc i didnt want to get reps taken away and end up doing more than i needed to.

    Also my transitioning from one movement to another was kinda slow..i had my box set up behind my bar, but since i just tonight mastered the 20″ box i would only jump on it from one side, so I had to walk around it..it was in my head a bit…

    i tried to stay steady, not turbo fast…i never stopped moving…

    hope this helps someone…

  22. Tracey says:

    Good job Stacey!