Friday 4.22.11

Toes To Bar means your toes should touch the bar your hands are hanging onto.  It is movement that involves strength and flexibility.  Think about leaning back, closing the angle of your shoulders as if you're pushing the bar to your hips with straight arms.  A good back warm up and hamstring stretch is imperative to performing this movement, which is exactly what you'll get with the Gymnastics Warm Up today!

Warm Up:  10:00 of Gymnastics work focusing on the handstand to a forward roll and L Sits.  For good videos of these movements check out this page.  This warm up was suggested by Carl Paoli, the programmer for the Gymnastics WOD, as a good way to get the correct muscles firing for the CF Games Open WOD today.

SWOD:  Take 10:00 to work up to a 1rm power clean for the day (singles only so as not to fatigue).

Metcon:  CrossFit Open Workout 11.5 
AMRAP in 20:00 of:
- 5 Power Cleans (145/100)
- 10 Toes-to-Bar
- 15 Wall Ball (20 lbs ball to a 10' target/ 14 lbs ball to a 9' target)

For the SWOD "1rm for the day" means as high as you can comfortably go today.  This does not mean setting a new PR.  This should be a specific warm up for the metcon ahead, so go heavy but not so heavy or so many reps that you are fatigued for the metcon.

For the metcon, make sure you watch the video here for all the specifics of this WOD.  This is the second to the last CF Games Open WOD, so finish strong!

CrossFit has also posted the following week's Open WOD, which will be the last WOD of the open competition.  For the details go here.

Post rounds to the comments section and on the CF games site if you are competing!  bc


  1. Condo workout
    As many rounds as possible in 15 minutes of:
    Sit-ups (abmat)
    12 Overhead Walking Lunges (60 lbs)
    10 Dumbbell sots press(30 lbs)
    8 HS pushups

    Start the first round with 10 sit-ups. Add +5 sit-ups to each round (i.e. you will start round 4 with 25 sit-ups: 10-5-5-5)

    Use 20%-25% of your body-weight for DB load.
    5 rounds +35 situps

  2. 12 Overhead Walking Lunges (40 lbs)
    10 Dumbbell sots press(20 lbs)
    8 HS MOD pushups

  3. P.S. This was Greg H.'s beach birthday WOD--Happy Birthday!

  4. SWOD 135#

    Metcon: 5 Rds+ Cleans/Toes/13WBs
    Cleans 115#

  5. FFB WOD:
    -15 burpee broad jumps for max distance: 8'5.5"

    -Deadlifts: 135x5, 225x2, 315x2, 365x2, 395x2 (horrible form on the second one)
    -GHD Full Back Extensions: 3x12
    -Hollow Rocks: 3x15
    -5 MU's
    -3 rounds Max Butterfly Pullups (7,6,10-PR)

  6. SWOD: worked up to 205# clean
    METCON: 6 rounds + 5 cleans + 1 T2B RX'D

  7. SWOD: warmed up to 225#
    Metcon: 10 rounds + 2 cleans

    Happy Birthday Greg!

  8. SWOD: 135 lbs
    Metcon: 8 rds + 5 cleans...kicked my butt!

    and happy birthday greg! i'm leaving on a mission monday, so i'll see y'all in about 2 weeks!

  9. SWOD 100#

    METCON 6 rnd @80#

  10. Swod: 105# (falied at 115)
    Metcon: 6 rds w/95#

    Need to work on my cleans, ugh! My cleans are definitely not clean, hehe!

  11. Happy birthday to Greg!
    SWOD: 125# super ugly. Would be a PR but I can't in good conscience count it even though Jenn said it counts :)

    Metcon: 7 rounds rx. It's official - I hate T2B!

  12. Swod 185

    Metcon 7 rds 4 ttb, rxd with 30# wb for four of the rds

  13. SWOD: 165 lbs.

    Metcon: 7 rounds + 5 Power Cleans