Games Motivation by Heather S.

10
Feb

Games Motivation by Heather S.

If you haven’t signed up for the Open yet, you might find yourself in the Top Ten List below. If you are, time for you to stop the negative self-talk and get yourself registered!!

Here are my Top 10 Worst Reasons Not to Sign Up for the Games

10. I can’t Rx all the moves: Don’t worry, of the 100,000+ athletes in last years Open, MOST couldn’t Rx all the moves so you’ll fit right in.

9. I always go out Friday night with my friends (my kids, my mom…) Bring them to watch – CrossFitters are role models for positive change.

8. I need new lifting shoes, a new rope, new shorts…. A New Excuse! Remember CrossFitters make the clothes, the clothes don’t make the CrossFitter.

7. Everyone’s faster/better than me (Really? Most Olympic athletes would stay home if that was a real excuse)

6. Crowds make me nervous, and I hear lots of people will be there. This is true and that’s the magic of the Games. If you think a CrossFit class is supportive, try a hundred people collectively cheering for you to PR!

5. I never know when I get a no-rep… No-reps are no problem, your judge is there for that. But if you really can’t stop thinking about it, do the judges course on-line. You’ll learn tons about what the standards are and it will help you focus even if you never decide to judge.

4. I don’t have the $20 🙁 Stop going to Tim’s for coffee.

3. I’m going to be away one of those Fridays.. Me too – we’ll do our wod together before we go or after we get back!

2. I don’t have any of those cool CrossFit socks – No worries, I have lots and I’ll lend you a pair.

1. I’m not ready!! Yes you are and you have been since the day you did your first CrossFit Moncton WOD. Say it with me “I am a CrossFitter – 3-2-1 GO!”

Click HERE to register!

Deadlifts x3
62-67-72-77-82-87%

5 rounds
5 Clean and Jerks (135/95#/60%)
5 Muscle ups

*10 min cap

Compare to Nov.14/11

IMG_4458

77 Responses

  1. Mobility
    WU x 2
    Double Unders: 65-50-50

    Deadlifts x 3
    110-125-135-145-155-175-*185

    * I lowered the percentages, but then screwed up and ended up above what I was aiming for. Happy I did, these felt better than I expected.

    WOD: 5 Rounds (10 mins time cap)
    – 5 Clean & Jerk @ 85#
    – 5 Muscle ups (15 ring rows + 15 paralettes)

    Score: 3 rounds + 6 ring rows

    Cashout:
    – 500m row – 1:45.4
    – 25 good mornings (stick)

  2. Great post Heather! Can’t wait for the Open! 😀

    Deadlifts x 3

    145-160-170-185-195-205

    WOD: 5 Rounds (10 mins time cap)
    – 5 Clean & Jerk @ 75#
    – 5 Muscle ups (15 pullups + 15 ring dips)

    Score: 3 rounds + 5 C&J

    Cashout 25 good ams and 1000m row.

    Pretty happy compared to the last time I did this WOD. Nice work 6amers!

  3. Deadlift X3
    120-130-135-145-155-165#

    5 rounds
    5 C&J @60#
    15 ring rows
    15 assisted ring dips- 1 foot length infront
    3 rounds + 8 ring rows

    Ring rows were the wrost today! Made an effort to keep body locked out.

    Extra mobility
    10 single leg bridges 10 sec hold/leg
    500m row
    20 50# med ball over shoulder cleans
    20m X 2 sled push- 5 burpees each round

  4. Jen C

    Great post Heather. I agree – no excuses not to register. Also I will be away – leaving right after the first WOD and will be back Sun March 8th super late. Can anyone judge for me on Mon 9th in the afternoon?

      1. Jen C

        Okay – so I am happy now – I can still get this WOD in 🙂 Yippy!! So I guess I am still looking for a judge. let me know peeps. Plus if anyone else wants to WOD with me – I am game

        Cheers

    1. To clarify, if you do the Open WOD on Friday with most of the gang, then please have it submitted by Sunday so Kevin can approve them in one big chunk.

      But if you are stuck doing the WOD on Monday before the official deadline, then just submit it right after.

  5. WUx2

    Deadlifts x 3
    185×5-240-260-275-295-315-335

    WOD: 5 Rounds (10 mins time cap)
    – 5 Clean & Jerk @ 95#
    – 5 Muscle ups (scaled Bar MU’s)

    Time–>9:27

    Cashout 20 good mornings

    Great work 6am peeps!

  6. Laura

    Deadlift X3
    90-100-105-110-120-125#

    5 rounds
    5 C&J @60#
    15 ring rows
    15 paralette dips
    4 rounds + 3 C&J

    Ring rows were not my friend this morning 😉

    Thanks Mario!

  7. WU x 2
    Group WU

    Deadlifts x3
    Warm up set @ 77#

    62-67-72-77-82-87%
    95, 100, 110, 115, 125, 130

    5 rounds
    5 Clean and Jerks @55#
    5 Muscle ups (scaled to 15 ring rows, 15 paralette dips)

    4R, 5 C&J +3 ring rows at the 10 min cap

    Nice work everyone…this was tough!!

  8. Amanda

    Deadlifts: 145-155-165-180-190-200

    WOD scaled to 85# and pullups & ring dips: 3 rounds + 3 C&J

    3.5 years ago I did it with 75# and pullups & banded ring dips and got 2 rounds + 1 dip. That’s pretty good progress. I felt strong today. Those are good gym days. 🙂

    Congrats on your 100th class Tara. Here’s to hundreds more! 🙂

  9. WUx2

    Kettlebell-One-legged-Deadlifts
    80# (40# each hand) x10
    106# (53# each hand) x10
    140# (70# each hand) x10
    160# (80# each hand) x10
    200# (80#&20# each hand) x10
    Those were interesting. you can really feel the Ham and Glute isolated rather than lower back when it’s just one leg..

    WOD: 5 Rounds (10 mins time cap)
    – 5 Hang Clean & Push Press @ 65#
    – 5 Muscle ups (scaled Jumping MU’s rings at nose height)

    Time–>9:27

    Cashout 25 good mornings

  10. Kevin

    Deadlifts x3
    135-250-270-290-310-330-350 (felt good today)

    WOD Rx’d
    8:32

    First time finishing this sucker! Pumped!

    Cashout – 25 Good Ams with stick

  11. Deadlift x3
    100-110-120-140-150-160

    WOD: 5 rounds
    5 Clean and Jerk @55#
    5 Muscle up(scaled to 15 ringrows+15 assisted ring dips)

    Total: 4R + 15 ringrows

    Happy 100th class to me!! What a wonderful day

  12. Hannah

    M+WUx2
    Group WU

    Deadlift x3
    62-67-72-77-82-87%
    80-90-100-105-110-120lbs

    WOD: 5 rounds of:
    5 clean & jerks 60% @ 50lb
    15 ring rows
    15 assisted ring dips

    Time: 9:46

    Cashout: 25 good mornings

  13. Morgan

    Dead lift x 3
    62% – 150#
    67 – 160
    72 – 170
    77 – 185
    82 – 200
    87 – 210

    WOD 5 Rounds
    5 C&J 95#
    15 Pull up + 15 Ring dips

    3 rounds + 8 Pull ups

  14. Steph H

    Mob
    WU x2

    group mob

    Deadlifts x3
    135-145-155-165-175-185#

    WOD: 5rounds 10min
    5 clean & Jerks (55#)
    15 one armed ringrows
    15 paradips

    Total: 4 rounds & 5 C&J

  15. Mob + WUx2 + Group WU

    Crossover Symmetry (Act/Comp/8reps)

    WOD Rx = 9:16 (PR from 2+1dip @ 135#/pullups/ringdips – Nov14/11)

    Breakdown:
    – pace was 1:40 per round (until round 5)
    – all C&J quick singles
    – all MUs 2+1+2 (until round 5)
    – strategy was to only rest before/after the single MU rep in middle of set and quick transitions to/from the barbell.
    – Round 5: dropped MU to singles. Started failing on very last rep, got it on 3rd attempt. I would’ve ended around 8:15

    ** NOTE TO FUTURE ME ***
    – Happy with the consistency, wasn’t too gassed.
    – Next time touch-and-go on C&J and if your muscle-up game is solid, pace to break 8 mins.

  16. Mob, WU, group WU

    Deadlift x3
    180 – 195 – 210 – 225 – 240 – 250

    The last two sets actually felt better than the first!

    WOD – 5 rounds
    – 5 clean and jerks @ 80#
    – 15 ring rows
    – 15 p dips

    Total: 3 rounds + 5 clean and jerks

    Cashout – 25 good mornings (stick)

  17. Frankie

    wu
    group mob

    Deadlift x3
    250-270-290-310-330-350

    WOD (scaled)

    AMRAP 10 minutes:
    5 Clean & Jerks (135#)
    15 pullups
    15 parallel dips (shoulder issue)

    = 3 rounds + 2 pullups
    PR of 30# for C+Js
    did this WOD in 2011 with 105#

  18. Blake

    Deadlift x 3 to 345#

    WoD:
    5 Rounds:
    — 5 Clean & Jerks @ 130#
    — 5 Muscle Ups
    4 rounds + 3 C&J

    I actually did this back in 2011, at 85# and a yellow band for my pullups.
    I’ll call this progress!

  19. Mobility
    WUx1

    Group Mobility

    Deadlifts x3
    125-135-145-155-165-175

    WOD: 5 Rounds
    – 5 Clean & Jerks @ 80#
    – 5 Jumping Muscle-ups (Rings at eye level)

    = 4 Rounds + 1 Jumping MU

    Cashout: 25 Good AM’s

    Great Class Maria Thanks!

  20. WU x 1
    Crossover Symmetry
    Group WU

    Deadlifts x3
    62-67-72-77-82-87%
    115-125-135-145-150-160# (wasn’t going fir a PR, used my last 1RM of 185#, but last 3RM was 145#)

    5 rounds
    5 Clean and Jerks @65#
    5 Muscle ups (scaled to 15 ring rows, 15 paralette dips)

    3R, 5 C&J +15 ring rows and 13 dips at the 10 min cap

    Cashout: 25 Good mornings with stick

  21. Cara

    Deadlifts x3
    62-67-72-77-82-87%

    120-130-140-150-160-170#

    WOD:
    5 rounds
    5 Clean and Jerks @ 85#
    15 ring rows + 15 assisted dips (both at 4 of my feet out)
    *10 min cap

    3rds + 5 ring rows

    First time doing C&J @85# in a wod and I’ve had my sights on it for a little while now, felt pretty good but I know I need to focus more on technique!

    Tough but fun class, thanks Maria!!

  22. Tina W

    deadlift x 3
    60,65,70,75,80,85 #

    WOD 5 rounds

    5 c+j 55#
    15 ring rows + 15 parelttes

    cash out

    25 good ams with stick

    note to self …today was the first day i really loved crossfit and really want to do better 🙂

  23. Group WU

    Deadlift x3
    135-165-185-195-210-225-255#

    WOD – 5 rounds
    – 5 Clean and Jerks @ 85#
    – 15 Ring Rows (2 feet out)
    – 15 Paralette Dips

    Total: 3 rounds + 5 Ring Rows

    Cashout – 25 good mornings (stick)

  24. Kevin L

    WUx2
    Deadlifts (6×3)
    (155×5)-190-205-220-235-250-265

    5 rounds
    5 Clean and Jerks (135/95#/60%)
    5 Muscle ups
    *10 min cap
    Score: 3 rounds + 5 + 1 mu

    Tough wod, gonna have to try it again to see if I can finish it haha

  25. MOB + WU X2
    Group WU

    Strength: DL X3
    85-90-95-100-105-110

    WOD: 5 Rounds
    5 Clean & Jerk 55#
    15 ring rows
    15 assisted ring dips 1 foot in front

    Score: 4 Rounds

  26. Jen C

    OLY Class

    Mob + Wup x 1
    Group Mob + Wup

    Jerks (BTN)
    50% 45 lbs x 5
    60% 50lbs x 3
    70% 60lbs x 2
    80% 70lbs x 1
    85% x 3 (missed this one)

    2 Pause Deadlifts (knee and mid-thigh)
    5 sets x 2 reps @ 70lbs

    Cashout – 25 good mornings with the 35lb bar

Leave a Reply