Happy birthday, Scott B.!

In a few short weeks, the CFI Games will be upon us and many of you will be competing for the first time in a CrossFit capacity. To help you prepare, we released a list of potential movementslast week. As we get closer to Sept 29th, we’ll post a few standards videos of movements that will definitely be in the workouts so competitors can make sure they are executing the movement with full range of motion and judges can make sure they know what to look for.

Also, with great apologies, two movements were omitted from last week’s list. I’m very sorry for the oversight, but pull ups, chest to bar pull ups, and handstand push ups (Open only) will be in the workouts. There was no trickery involved, just a pretty sleep deprived brain. Post gripes to comments so I don’t have to hear about it in the gym.

Without further adieu, the first movement video will be chest to bar pull ups (open) and pull ups (novice & scaled). Date Nite demoed some fantastic ones but due to er user error, the videos were not procured..(sorry!).

For chest to bar pull ups (Open):

• the athlete’s body must touch the bar at or below the clavicles
• full extension at the bottom of the pull up

Cherie was kind enough to demo the second movement: the burpee. As far as standards, we’re looking for:

• the athlete’s chest (think nipple line) and thighs to touch the floor at the same time during the push up
• full vertical jump at the end, with the athlete’s ear partially visible in front of his/her arms.

A few other things that will make the movement more efficient (but not a standard) are:

• the athlete lands on his/her heels when popping up out of the push up
• the athlete lands taller (think power position of clean) instead of having to squat jump every rep

WOD 09.11.12

Power Clean & Jerk 2-2-2

Any Which Way

100 Kettlebell Snatches

50 Pistols

200 Double Unders