Friday, March 29, 2013

“Borrowed” this photo from Chris’ Instagram page

032913 WOD

A. Self-guided warmup

B. Metcon

Reebok CrossFit Games Open Workout 13.4

We will do the following workout in heats. For open participants, please review rules and standards before arriving at the box. For nonparticipants, scaled weights and movements may be used. Please be prompt.

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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HAPPY BIRTHDAY, FRANK!

Frank competed with our former box Raw Fitness Maui in the CF Games Hawaii sectionals at CrossFit Oahu in 2010. He was killing it after only a few months in CrossFit.

Frank grew up skateboarding in Pennsylvania and was really good at it. He got some crazy injuries from it, though, and got more into surfing.

Frank killed this boar while hunting on Maui with MMA athlete and BHS grad Eddie P. Yeah, it’s kind of scary but this is one of my favorite pictures.

Frank’s all-around athleticism is pretty rare. Although he only casually played a handful of traditional sports like soccer, football and basketball, he excelled at everything he did. If there was a run, he’d run the fastest. A mountain? He’d climb the highest. A jump? He’d make it the farthest. He has a sixth-sense that makes him sort of animal-like in his reflexes. This helped a lot during surfing, skateboarding, mountain biking, MMA, martial arts, and now CrossFit. We actually met CrossFit after we met one another, and we’ve charted some awesome PRs along the way. Aside from his lightning-fast speed (his 5K is 19:47) and some crazy lifts (his strict press is 200 and his bench is 300), Frank is a proficient coach and has a keen eye for movement. He’s studied health and activity for a long portion of his life, and he’s put it into practice for decades. My teammate is busy 24/7 building the box from the ground up, and it’s stunning to see his handiwork unfold. Good thing we have this all-around talented guy — he’s nothing short of superhuman. Thankful for you, Frank D. ! Take a rest day, damnit!