Saturday 2.04.12

CrossFit Games Champions from the previous 2 years. 
Skill:  Full range of motion for the exercises.

Conditioning:  "Burpee Karen"
- 150 Wall Balls for time
 3 Burpees on the top of each minute

30:00 Time Cap.  A substitution of 75/45# Thrusters will be acceptable if anyone prefers the barbells!!

Post times to comments.

CrossFit is becoming increasingly popular as the means for people to test their fitness. The “sport” aspect of CrossFit can be debated, but as coaches we just want you to compete in something. Whether you play soccer, basketball, ultimate frisbee, run half-marathons, or compete in CrossFit competitions, having a competition on the horizon helps to focus your training and push you past the complacency that might set in otherwise. 

As you may have heard, the 2012 CrossFit competition season kicks into high gear on February 22 with the five-week, five-workout CrossFit Games Open. Each week a workout will be posted on the CrossFit Games website and athletes will have the remainder of the week to complete the workout, post their scores online, and have the score verified by the affiliate they worked out at or a judge online if they submit a video. Scaling is allowed, however, in order to be eligible to advance to the next level workouts must be completed as they’re written.

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. People all over the world will be doing the workout at their local gym or filming their attempt from any gym, a garage, or park. Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins.

You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age. The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July. Everyone in the world is invited to participate to see how they stack up. Tens of thousands of athletes from every continent will visit affiliates and submit videos in the quest to prove their fitness.

If this is something that you’re even remotely interested in I encourage you to talk with one of the coaches.  You're participation alone may be the catalyst helping another Compound member seriously compete.  We all support each other. 

Registration opened up on Feb 1, 2012 so give it some thought and let us know if you’d like to sign up.  I already signed up and started a team, so let me know if you are interested and we can all together improve the overall fitness level at the Compound through friendly competition!


  1. Signing up for The

    1. done..excited..just need to get a muscle up or two.

  2. Finished just under 29 minutes! 14lb ball for half, 10lb ball for the rest.