Let the Games begin

By / March 15, 2011

The first of the six Sectional Workouts will be posted tonight at 9pm. You can follow the Games here – http://games.crossfit.com/

“Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to Nov.16/10

Super friends!

56 thoughts on “Let the Games begin”

  1. Amanda

    WU x2

    Strength: Back Squats
    3x 85-90-100-115-125

    WOD: “Nate”
    Scaled:
    AMRAP in 20 minutes
    – 8 pullups (red band; strict)
    – 8 dips (parallettes)
    – 12 pushups (knees)
    – 8 KBS (35#)

    = 7 rounds + 10 pushups
    Pullups, dips and pushups all scaled for shoulder injury.

    I really like Nate!

  2. Mireille

    March 15, 2011

    WUx2 (Blue)
    Strength: Shoulder press 25×5, 35×5, 45×5, 55×5, 55×5
    “Nate”, scaled:
    – 8 pullups (Blue)
    – 8 dips
    – 12 pushups (knees)
    – 8 KBS (25lbs)
    In 10 minutes: 4 rounds + 4 pullups

  3. Joanna

    WU x2
    Combo of squat and power Cleans x5
    70 75 85 100 110×4(PR Reps)

    Nate
    AMRAP 20 mins
    2 muscle ups
    4 HSPU (kip)
    8 KBS #53
    10 Rounds + 1 muscle up

    Last time I had to scale a lot because of my back injury, super excited to do it as Rx today! Add Nate to my fav. list!

  4. Marc H.

    mobility + 2(Box jumps+KBS+C2B+K2E)
    practice DU’s instead of strength
    Mod. Nate
    AMRAP 10 min.
    4 rds + 3 HSPU
    Started ripping from the MU so took it easy cause I’m doing the games WOD on Thursday night. Tried kipping HSPU during this WOD. I’ll have to master that technique.
    We should be a few doing the games WOD on Thursday @ 6:30 so please come and cheer us on πŸ˜€ Any form of motivation would help alot.

  5. John G.

    WU x 2
    Strength: Cleans(x5)
    70-75-85-95-105
    Wrists crazy sore (football) – Really pulling with my arms on last set : poor form

    WOD: NATE-dogg
    Scaled:
    4 ring pull ups (strict)
    4 ring dips
    4 HSPU
    8 KBS 53#

    8 rounds even.

    Attempted to do WOD with MU but after 2 minutes, I was only able to complete 1 Kipping MU (oops-lost lots of time here) so changed after that to above scale. After round 5 used Kipping HSPU + 10# plate. Thanks for the help Kevin!
    What an awesome shoulder workout for me today. Felt great. Absolutely cannot wait to do this one again.
    Great job 7:00am crew!! Have a great vacation Heather…. Sonia: Girl! U amazing! Haha great job

  6. Heather (Mum)

    WU X 2
    Strength Cleans (5’s)
    45-50-50-55-55
    WOD
    Nate – Scale
    8 pullups
    8 dips
    12 pushups
    8 KBS (20)

    7 rounds plus 8 pullups
    Next workout will be in the ocean. Yeah!!!!

  7. Rachel G

    WU x2

    Strength: Push press x 1
    50,55,65,75,85(PR 5#),90F

    WOD: β€œNate”

    Scaled:
    AMRAP in 20 minutes
    – 8 pullups (green & yellow)
    – 8 dips (parallettes)
    – 12 pushups (knees)
    – 8 KBS (25#)

    Total = 9 rounds + 12 pushups

  8. Gilles

    WU x2

    Strength: Deadlift x 1
    185-225-245-265-275-280(PR 15#)

    WOD: β€œNate”
    Scaled:
    AMRAP in 20 minutes
    – 8 pullups (yellow)
    – 8 dips (parallettes)
    – 12 pushups (knees)
    – 8 KBS (50#)

    Total = 9 rounds + 1 pullup

  9. Steph G

    wu x 2
    strenght deadlifts 1’s
    100-115-130-150-165 (match my PR)

    Nate scale*
    8 pullups (green band)
    8 Dips
    12 Pushups (knees)
    8 KBS #25

    8 rounds +8 pullups+8 dips+ 12 pushups

    ouch (my hands) !!!

  10. Tracy S.

    WUX2
    Strength: Push Jerk
    65X5 ~ 75×3 ~ 80×3 ~ 90×3 ~ 95×3 (PR reps) ~ 100×3 (PR) πŸ˜€
    (previous 1RM = 95)
    When the 95’s when up good, I just had to try one more set. They all went up, but the 3rd rep one wasn’t great (felt like too much arch in the back)… but still great feeling to get to 100#. :o)

    WOD: “NATE” – amrap in 20min
    -8 Pullups (green/yellow bands)
    -8 Dips
    -12 pushups (knees)
    -8 KBS @ 35#

    TOTAL: 7 Rounds + 8 Pullups
    Not sure, but I think I might have missed a KBS set, so could be 8 reps less. Either way, still a PR compared to Nov.. when I did 6 Rounds and 5 pushups (with red band and 30# KBS).

  11. Jeff

    “Nate” (Rx’d)
    20 min AMRAP…
    2 Muscle-ups
    4 HSPU (strict)
    8 KBS (70#)

    Total —> 10 Rounds + 1 muscle-up (PR by 9 reps)

  12. Francis

    First workout!
    WU x2

    Strength: Shoulder Press
    5x 45-55-65-80-90

    WOD: Nate
    Scaled:
    AMRAP in 10 minutes
    – 8 pullups (red band)
    – 8 dips
    – 12 pushups (last round on knees)
    – 8 KBS (30 lbs)

    = 2 rounds + 4 dips

  13. Pierre

    Front Squat 3RM –> 95-135-155-185 (stopped because I felt some pain behind my left kneecap)

    WOD –> 3 rds + 2 HSPU

    Well, those HSPU was disaster for me. Did 1 rds with a 25# plate. And 2 rounds without the plate but I was kipping and sometimes Kevin had to help me…. thanks man!
    Muscle-ups felt really easy even if it’s been more than 8 months that I haven’t done those.

    1. Lora

      Pierre, I admire your determination with the HSPUs. There was no way you were giving up! Very inspiring!

  14. Elissa

    wu x 2

    Push Press x 5
    70-75-80-95-105 (1rm is 125)

    WOD: (Scaled)

    8 pull ups (no band) — and last 2 rounds ring rows (ripped hand)
    8 ring dip (green band)
    4 pike push up
    8 KBS (35#)

    6 Rounds + 4 ring dip

  15. Chantal L

    WU x 2
    Dropped back to blue band for pull ups,as I want to work on strict pullups

    Practice double unders and wrist exercises

    WOD Nate (Scaled)
    16 pull ups – first rounds strict with blue, lasts few rounds kipping (no dips because of wrist)
    12 pushups
    8 KBS (35#)

    Total 6 rounds + 12 pushups

  16. Lora

    WU x 2

    Tried some “knees to elbows”. Time to start doing those in the WU instead of situps!

    Strength: OHS (x5)
    15-25-35-45-55 (PR)

    WOD: β€œNate” (scaled)

    AMRAP in 20 minutes
    8 pullups (green band)
    8 dips (parallettes)
    12 pushups (knees)
    8 KBS (35#)

    8 rounds + 8 pullups + 3 dips

    First attempt at “Nate”. Had a hard time with my grip on the pullups in the last few rounds. Sweaty=slippery=bad. And holy muscle fatigue with the push-ups! I look forward to our next encounter, Nate πŸ™‚

  17. Darrell

    WUx3
    Front Squat
    95×5 135×5 155×5 165×5 175×5
    Nate 10 rounds 1MU
    Used 10# plate and ab mat for the shoulder press.
    Nice to meet some new people at the gym.

  18. Gabriel

    WUX2

    Strength – OHS X5
    65-75-85-95-105(PR for reps)

    WOD: “Nate” – scaled
    AMRAP in 20 minutes
    8 pullups
    8 dips (parallettes)
    12 pushups
    8 KBS (53#)

    7 rounds + 7 dips

    PR by 23 reps. Last time I was using green band for pullups and 50# KB.

    Great job evening peeps!

  20. Mario

    – Practice DUs: 3, 3, 10(yay!), 6, 3…
    – 50x no-show burpees
    – MUSCLE-UP!!! (twice)

    – warm-up x2

    – Shoulder Press x3
    95-105-115-125-135(PR)

    WOD: Nate, scaled
    – 8 pull-ups
    – 8 dips (green(2),green+yellow(2+))
    – 12 push-ups, spike, 24″box+45plate
    – 8 KBS 40#
    Score: 4 rounds, 5 dips

    Today was a good day, some double-unders… a 3 rep PR… and TWO MUSCLE-UPs πŸ˜€

    Wooohooo!!!

    1. Jeff

      Congrats Mario! That was fun to watch. Tons of PRs and you registered for the games! What a day.

    2. Marcel

      Congrats on the two awesome muscle ups, your expression when you got the first one was great!

  21. Marcel

    CFWU x 2

    Push Press x 5 – 90-95-115-125-130

    W.O.D. “Nate” modified

    8 pull ups
    8 ring dips
    4 HSPU (1st RD one 25# plate, following 2 plates)
    8 KBS 53 lbs

    5 rounds + 6 pull ups

    Tough first workout to come back to.

  22. Sonia

    Thanks John! Loved this wod, add to my favs too:)
    First time doing this wod as rx(had sh injury last time)
    12 rounds and 3kbs

    1. Sonia

      Oh and welcome Francis too and congrats Mario. Let’s keep the registrations coming for the games!!!

  23. Pingback: Friday’s QOD « CrossFit Moncton

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