Friday, March 15th, 2013

For all the Open competitors: I have been reading on the CF Masters Facebook page that those who did the "step up, step down" method of box jumps for 13.2 did BETTER than they did with regular box jumps. They said they could breath through the box jumps and saved energy. One guy timed regular box jumps and then his step up/down method and they were the same, so if incorporated into a WOD, he would probably do better by stepping since he would save energy. Anyway, just a thought regarding strategy.

I am re-posting this from last week as well...sorry to be repetitive, but I want to get the word out:
HEY CROSSFIT OPEN COMPETITORS!

This year we did not make any kind of rule for payment to judges for their time in judging all you fantastic athletes. I am totally willing to do it without pay, but everyone needs to realize that the judges are taking time out of their busy schedules and time away from their families and other responsibilities to help you out. When I judged an athlete the other day, he offered to pay me $5, which is what we did last year. I don't know what the other judges are doing...maybe they are charging for their time. I am NOT going to charge, BUT, if you feel led to do so, I would appreciate the athletes going online and donating to "TEAM KALEB" in lieu of paying me to judge you. Kaleb Bowers is a 6th grade student at Wright Christian Academy where my kids attend school. He has Cystic Fibrosis, and he and his family tirelessly raise money to find a cure for this terrible disease. You can donate online here:

http://www.cff.org/great_strides/dsp_donationPage.cfm?registeringwalkid=8260&idUser=4864

If you want to donate in cash, you can give it to me and I will give it to Kaleb's little sister's fundraiser "Hannah's Coins for a Cure".

This is totally voluntary...and I didn't clear this with Eric, but hopefully he won't mind me posting this. IF you do donate online, you might want to put a message in there that it is from a Next Generation CrossFit athlete.

Thanks so much!

6 rounds scaled 43#ohs and 1 strict pull-up for a muscle up. Can't wait to try 13.2 again tomorrow. I am mentally stronger than yesterday thanks to Eric's tips. Happy Friday!!

I agree with Marcy, step-ups are a valid form of a box jump for all divisions and I think everyone should consider doing them. Time yourself doing 15 box jumps and 15 quick step ups, you might be surprised. I was thinking about that earlier this morning, and checked the rules. They are valid, and I think I'll be doing step-ups.

I went 6 rounds and 8 OHS as rx'd today. Would have been more if Clark wasn't taking so much time on the rings.

Unfortunately, no idea how many rounds somewhere between 4 and 6 with 43# ohs and pullup. However, I completed two legit no band kipping pullups outside of the workout. Thank you Andrea for seeing me do that and bringing to my attention. I still feel miles away from bar.

5 rounds scaled #55 + 5 burpees, 7 OHS

First workout EVER that OHS (of any weight,even #33) didn't scare me. Thanks, Bob, for your help on that.

And Stephanie...A-mazing. your form rivals Eric:)

I really liked this WOD! I got 7 rounds plus 5 burpees and 1 OHS. Subbed pregnant burpees (using a 16" box) and 1 kipping pull up (no band) for the MU. Used 43# weight.

Great job girls plus Jason! Congrats Steph on your pull-ups and way to go Carey on your jerks!! Good luck tomorrow!

And glad to see you are healing, Ken!! You are one motivated individual :)

Split jerk 195# PR
6 rounds plus 5 Burpees rx'd