Monday: 120227

Posted: February 26, 2012 by Todd Katz in Uncategorized, WODs
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“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Compare to: 111231

Hey Todd,
I hope that what I’ve written will give the Crossfit family a little insight into the hero to whom this hero workout is dedicated. Thanks for giving me the opportunity to share this. – Cindy

DT are the ops initials of SSgt Tim Davis, 23d Special Tactics Squadron, US Air Force, who was killed in action in Afghanistan on 20 February 2009. I had the honor of working with DT at the 23 STS at Hurlburt Field, FL, and it is truly an honor to introduce him to you so that you might know the man behind the name of today’s workout. Of all the operators with whom I’ve worked, Tim was one of the most inquisitive. He listened intently and digested every detail of information about the situation in Afghanistan that he could get. He was a Combat Controller, one of a few elite warriors operating as the Air Force’s little-known ground special operations component. He trained and fought alongside his Army Special Forces brothers, and at a young age on his first deployment earned the respect of his older peers. During that deployment, he survived enemy fire and shrapnel wounds, determined to make a difference against the oppression of the Taliban – and to make it home in time for the birth of his son. He made it. Between deployments, Tim furthered his reputation in the unit for being one of the brightest young minds in the field. I remember thinking to myself as I listened to him ask all the right questions that his thirst for an edge would make him a Chief someday soon. The day he left for the field, I looked at him and at the rest of my ST brothers and prayed for each one of them to return safely to us and to their families. I’ll never forget waking up that morning two years ago to the news that we had lost DT. The night of his funeral, over toasts and cigars, we finally came to realize why he had been taken from us so young – it was so that we all will always appreciate what we have and what we’re fighting for. DT will remain forever the ultimate American hero, a true quiet professional warrior. We do this workout today to honor him and his strength of mind and body – but ultimately to remember that he dared to sacrifice so that we may live. Thanks, DT. This is for you. – CS

Sometimes You Have to Jump a Little Higher

Posted: February 26, 2012 by Todd Katz in Uncategorized

Congratulations to everyone from Hammer Down who competed in the Games WOD yesterday. Here are your top three scorers for the week:

Ladies:
Ali Phillips 109
Sarah Mills 104
Darby Nelson 100

Guys:
David Cooper 110
Kevin Thomas 109
Kevin Peterson 102

Even if you decided not to compete, give it some serious thought. What is the harm in at least for 7 minutes standing toe-to-toe (metaphorically) with the world’s fittest people? At least for one week, it answers the question, where you stand vis-a-vis your cohorts in this sport. It points out your weaknesses, not in an effort to degrade but for you to understand and to improve!!! To be better!!! Better at what? I think the answer is the “Unknown”. None of us knew what to expect. From the long-time CrossFitters, to the CrossFitters who have been doing this less than a week. Anxiety ran very high from the moment the workout was posted Wednesday night. I include myself in this distinction. Sure, I’ve done burpees, even added jumps to them from time to time. But I’ve never done them for 7 minutes with a jump and nothing else. I now have another tool added to the bank of what something unknown feels like. The more of these that I keep making deposits for, the better I will be at everything unknown. And I strongly believe that being better at the Unknown will make you better at everything in life.

100% of our competitors did the workout as prescribed!!! Everyone did great and everyone did what we asked. You went for it. You gave it everything you had for 7 minutes. You left nothing on the floor.

NOW Imagine for one minute (yes, I want everyone to imagine for 60 full seconds…. go get a stop watch… I’ll wait……….) Got a watch? ok, imagine for 60 seconds, if you lived your entire life the way you executed that workout yesterday? 60, 59, 58, 57, 56, 55, 54, 53, 52, 51, 50, 49, 48, 47, 46, 45, 44, 43, 42, 41, 40, 39, 38, 37, 36, 35, 34, 33, 32, 31, 30, 29, 28, 27, 26, 25, 24, 23, 22, 21, 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

What did you come up with? Are there areas in your life that you want to jump a little higher to? Go for it! Leave nothing on the floor. We’ve only got one life. Go LIVE IT!!!

Saturday: 120225

Posted: February 24, 2012 by Todd Katz in WODs
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PLEASE POST YOUR SCORES TO THE GAMES WEBSITE BY 3:00 PM SATURDAY. IF IT GOES IN AFTER THAT, THERE IS A CHANCE I MIGHT NOT BE ABLE TO VALIDATE THEM BY TOMORROW’S DEADLINE.

WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Instead of clapping above your head, you must jump to a 6 inch target measured from the tip of your fingers. Both hands must hit the target for the rep to count.

Friday: 120224

Posted: February 23, 2012 by Todd Katz in WODs
Tags:

CrossFit Games WOD 12.1 Will take place at the box on Saturday at all of the regularly scheduled classes. If you are having trouble signing up for class, please come anyway, we will be running the workouts in heats and will be able to accomodate you.

Friday WOD:

“Annie”
50-40-30-20-10
Double Unders
Situps

Post time to comments:

Compare to: 110506

CrossFit Open Games WOD 12.1

Posted: February 23, 2012 by Todd Katz in Uncategorized

If you are registered for the Open, we will run it in heats during each of the Saturday Morning classes. I’ve increased the class limit for Saturdays during the open. Please note, we will be running these workouts in heats so please plan an entire hour. It might not take an hour, but if we run 3 or 4 heats per class it may run right into the hour.

If you are registered for the open and the class is currently full in Zen Planner, please come to class anyway. We will get your workout in one way or another.

If you absolutely cannot make it to class on Saturday, please shoot me an email.

Todd

Thursday: 120223

Posted: February 22, 2012 by Todd Katz in WODs
Tags:

A) Death By 10 Meters
With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.

Post total number of minutes achieved.

B) Not for time
50 Hollow Rocks
50 Supermans
50 Front Leg Levers
50 Supermans

Coach’s Notes: So for example, at the 1 minute mark on the clock you will be running 20 meters, at the 2 minute mark, you will run 30 meters, etc… Every 10 meters touch the ground and change directions. Whatever time is remaining before the next minute is your rest.

Compare to 110901:

Wednesday: 120222

Posted: February 21, 2012 by Todd Katz in WODs
Tags:

Last Day to Sign up for the Open!!!!!

Clean Complex:
3-3-3-3-3

Coach’s Notes: For today’s complex, 1 rep or cycle = Deadlift, shrug, shrug, shrug, hang squat clean. The video posted is how to execute one cycle (minus the 2 jerks). Do it for 3 cycles. So each round will consist of you steppinp up to the bar: do a deadlift, shrug it 3 times, do one hang squat clean. repeat that cycle twice more to finish your round.

Post load for each round to comments:

Tuesday: 120221

Posted: February 20, 2012 by Todd Katz in WODs
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5 Rounds for time:

30 Double Unders
10 Wall Climbs
10 Toes to Bar

Post time to comments:

Monday: 120219

Posted: February 19, 2012 by Todd Katz in Uncategorized, WODs
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Reminders: Holiday Hours only on Monday. 8 am , 9 am, 10 am kids class. Please register as event.

In Teams of two complete the following work:

100 Pullups
200 Pushups
300 Situps
400 Air Squats

Coach’s Notes: Only one person can be working at one time. The other person must be resting in plank position. Team can strategize on how best to complete the task, but a team must complete one station before moving on to the next. Come up with a team name and tagline.

Post team name and time to comments:

Saturday: 120218

Posted: February 17, 2012 by Todd Katz in Uncategorized, WODs
Tags: ,

Reminder: Monday we have holiday hours. 8 and 9 am class only. 10:00 AM Kids class. Please register as EVENT.

Jim Jeffries tickets went on sale today. Did you get some? Better hurry, it will sell out. Should be a lot of fun. the link for ticket sales is in the previous post.

AMRAP 14
7 Strict Pullups
7 Shoulder (strict) Presses 95/65

Post total number of rounds to comments:

Coach’s Notes: If you don’t have a strict pullup, today you may do kipping pullups. Your first scale however is to do a chest to bar pullup. For the press, maintain the strict shoulder press as long as possible. Note in comments exactly when you broke to push press. Once you start push pressing, do not go back to the press. But make sure you note exactly where you made the change in the comments.