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Bench Press
20 Minutes to find a 5RM
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Weighted Pull Up
20 Minutes to find a 3RM
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SVEN 4 was a BLAST!! Thank you to everyone who competed and also to everyone who came to cheer!! I’m working on the vids. Here are pics from WOds 1 & 2:
WOD 1- SVEN Gone Bad v2.0
WOD 2- I Can’t Feel My Legs!
“I Can’t Feel My Legs”
AMRAP 10 Min:
90 Back Squats (135/83#)
60 Power Cleans (115/63#)
30 Barbell Front Rack Step Ups- alternating legs (45/33#)
The workout will start with each team’s barbell loaded with the appropriate starting weight. As a whole, the team will perform 90 Back Squats at their respective weights- 135/83#. Only one person may work at a time. You may clean the weight and put it overhead then on the back for the squats or teammates can lift the barbell to provide a “human rack” for the lifter.
Upon completing the 90 back squats, each team will take off 10# from each side of each barbell they are using. They will then perform 60 Power Cleans at 115/63#. The movement begins from the floor and ends with the barbell in the rack position with the hips open and the athlete standing tall. Each rep is touch and go from the ground.
Upon completing 60 power cleans, the teams will strip each bar of it’s remaining weight and begin 30 Barbell Step Ups. For this movement, the barbell will be held in the rack position and the athlete will step onto an 18″ box (alternating legs each rep). The trailing foot must NOT go on top of the box. So if you step up onto the box with your right leg, the movement ends with the athlete on top of the box standing tall on the right leg with the left foot pressed against the side of the box. (This will be demonstrated before the WOD).
If the team completes all 30 BBSU before the 10 minutes runs out, then they must load all weight back onto the bar to begin 90 Back Squats.
*There are no set number of reps that each team member must do in this workout, but each team member must perform at least 1 rep of a given movement before the team can move to the next.
Sven is less than 15 hours away! Here are a few more details about tomorrow’s events:
You already know that WOD 1 is as follows-
SVEN GONE BAD version 2.0
Perform as many reps as possible in 1 minute of each:
Push Press (75/45#)
Box Jumps (24/18″)
One Arm DB Snatch (45/25#)
Hand Release Push Up
Heavy Rope Jumps (with the Outlaw 120 ropes)
You will complete the circuit in order and your teammates will follow you into the WOD (ie, when you finish the push press, teammate #2 starts the push press as you move to box jumps). The timing will be just like Fight Gone Bad as in there will be no clock stoppage between stations. Move efficiently to the next station for best possible score. Each teammate will only perform 1 cycle in this WOD- 5 min of work.
Movement standards for this workout are:
Push Press
Barbell goes from the shoulder to a locked out position overhead. You may use the legs to drive the barbell overhead. Arms must be straight at the top of the movement with the barbell over the head. ***There will be a 5 rep penalty for dropping the barbell during this movement. Setting the barbell down is permitted but dropping the barbell from any point will reduce your SGB score by 5 reps per infraction.***
Box Jumps
The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
One Arm DB Snatch
The DB must move from a position below the knees to overhead in one swift motion. You must alternate hands every 3 repetitions.
Hand Release Push Ups
The athlete begins in a full plank position on the hands and toes with the arms full extended. At the bottom of the push up, the chest and thighs must rest on the ground as the athlete lifts both hands in the air.
Heavy Rope Jumps
The rope must complete one revolution under the athlete.
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SVEN 4 Timeline:
8:00-8:45am - Check in/ Payment/ Waivers/ Warm up (I will be there starting at 7am for anyone interested in being there sooner.)
The teams in each heat for WOD 1 are as follows:
8:45- Heat 1:
Reversed Oreos
Team Pure Awesome
Girls Gone WOD
The Good, The Bad & The Ugly
9:00- Heat 2:
Fire Breathing Rubber Duckies
Girls Gone Rx’d
WOD to Your Motha
Family Ties
9:15- Heat 3:
CFA PR Posse
The Mootopia Maytag Men
JAMs
Got Skills
9:30- Heat 4:
Margaritas & Muscle Ups
SuperHeroes (In Training)
Hose Jerkers
9:45- Heat 5:
Bad Girls
Suck It Up Buttercup
The Frantastic Few
WOD 2 will include ALL teams in 3 heats and begin at 10:10am.
WOD 3 will include the top 4 teams (based on most reps performed) and begin at 11:30am.
2 Jerks & a Snatch won best shirt in 2012.
Hey guys! Here’s what you’ve been waiting for- our first WOD for the SVEN CHALLENGE this Saturday!!!
SVEN GONE BAD version 2.0
Perform as many reps as possible in 1 minute of each:
Push Press (75/45#)
Box Jumps (24/18″)
One Arm DB Snatch (45/25#)
Hand Release Push Up
Rope Jumps (with the Outlaw 120 ropes)
You will complete the circuit in order and your teammates will follow you into the WOD (ie, when you finish the push press, teammate #2 starts the push press as you move to box jumps). The timing will be just like Fight Gone Bad as in there will be no clock stoppage between stations. Move efficiently to the next station for best possible score. Each teammate will only perform 1 cycle in this WOD- 5 min of work.
Los Diablos- SVEN 3 (2012)- one of the most feared teams of the decade. Don’t worry guys, they’re not in SVEN 4…you may have a chance…
SVEN 4 is just over a week away! Here are some details you might need as you’re getting ready for this EPICNESS!
What is SVEN?
It’s our annual “in house” competition. Teams of 3- all men, all women or coed teams will compete for the title of Sven Champions where they will be immortalized in pictures and maybe even a video…
The competition is easily scalable and right for everyone’s fitness level. It’s going to be a BLAST!
Read about the History of Sven.
Team schtick is a must! -Team Small Shirt from 2012
When:
Saturday, April 20th
Competition- 8am-12pm
Lunch- 12pm+ We’ll hang afterwards for eats. We’ll provide meat/ drinks. Bring a side to share.
Location:
CrossFit Waxahachie- 200 E Jefferson St, Waxahachie
Cost:
$75 per team.
What to Expect:
Your team will battle in 2 WODs after which the top 4 teams will go head to head in a final Winner Take All WOD. We’ll have heats set up and announced Friday evening.
I’ll announce the first WOD next Wednesday the 17th and the second WOD on Friday the 19th.
T-Shirts & Sign Ups:
Your team must be registered by tomorrow (Thursday the 11th) to guarantee you get the right size (or possibly a t-shirt at all). You can pay the day of the event, but go ahead and fill out the registration form. The shirts are a unisex style shirt. Here’s the brand for all of you looking for the right fit.
Your team must be registered by Thursday the 18th for the event. There will NOT be any event day registration.
CLICK HERE to register your team!!
Looking for a team or another teammate? Reply to the comments on this post and hook up!!
Well dressed is ALWAYS a good idea. -Two Gents & a Lady from 2012
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
All classes will do 13.5 tomorrow. Join us in the evening 5-9pm for WOD & Party Time!!
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Sven Registration is live!! Click Here to sign up your team!
OK, friends, it’s that time of year- the 2013 CF Games Open is upon us!!
CFW will be taking on the Open WODs during our regularly scheduled classes each Thursday for the next 5 weeks. That’s right! Even if you didn’t sign up, you’ll be performing a version of the Open WOD. Competitors who have signed up for our team must do the workout as written for their score to count. In addition to that they will have a judge watching each repetition performed to make sure it meets the standard. If you have not signed up for the Open, feel free to do each WOD as prescribed or modify to hit your best version (per your coach’s instruction).
Traditionally, the Open WODs are AMRAP. Specified movements and repetitions with a certain time frame to do as much work as possible. This generally allows us to run at least 2 heats per class. Here’s where I’ll need your help- BE ON TIME TO YOUR CLASS! We’ve got a lot to do each Thursday. Yes, we’ll warm up thoroughly each time but if you want to roll out or need a special extra warm up- be there EARLY. It may take some extra time as we set up judges, stations, go over movement standards and run the heats. The morning classes are going to run like clockwork. The evening classes will all still go off on time but there will probably be a lot more activity, so please be considerate of others and semi-flexible.
Above all- THIS IS GOING TO BE FUN!!!
If you’ve never competed in CF before, get ready to test yourself! If this is your 2nd or 3rd go around, well, I don’t have to tell you much 
First WOD posts at 7pm tonight on the Games Site!!!
Hey guys! We’re trying something new at our Saturday Yoga. Sarah is going to be teaching a bit different to cater to special needs. I’ll let her tell you all about it:
I am very excited to be launching something new at CFW this Saturday. Yes, we will still meet for yoga at 8:30, but instead of our usual dynamic yoga flow we will engage in a more passive form of yoga called yin yoga. In yin yoga we will hold a specific set of poses for an amount of time and each set of poses is designed to bring therapeutic benefits to organs, muscles, joints, and tendons—as well as the mental benefits that come from all types of yoga.
I know the last thing most CrossFitters want to do on their day off is a sun salutation A (or, as my friends Ben & Shandra Sessions like to call them, “hidden burpees”) or hold chair pose for anytime at all, though, the benefit to you guys for those things is HUGE and I could not recommend it more, I am giving my public what it wants and rolling out yin yoga. This summer I worked closely with the CFW competition teams making sure they maintained peak mobility and performance while training for the Texas Throwdown with yin yoga and bringing the concentrated mobility work back right before the CrossFit open could not be better timing. Most of the work will be done seated or lying down with props to facilitate the lengthier holds that allow your muscles, joints, and fascia to relax open. Yin yoga is true rehabilitation therapy and exactly what your body needs after a week of working hard in the box.
Do you want to speed your recovery and shorten your soreness time?
Do you want to perform better no matter what the WOD holds?
Do you want to keep your joints, muscles and organs healthy and working at optimal performance well in to your 90s?
Do you want stress relief and breathing improvement that benefits you in every aspect of life?
The answer to all of these questions is yoga.
Yin yoga, recover, rehabilitate, renew.
THIS Saturday, February, 23, 8:30am CFW. Your body will thank you.
It’s that time of year, boys and girls! Time to pony up and decide to toe the line. It’s time for the CrossFit Games Open!
Have you signed up? Will you sign up?
“Why should I?” you ask.
There are plenty of reasons- to test your fitness, to take yourself to another level, to challenge yourself more than the normal workout, to help Team CFW. These are just a few.
“But I’m not trying to be the best at exercising. And there’s no way I’ll win the CF Games, much less Regionals!” you exclaim.
While that may be true, I have a couple of questions for you-
Why did you sign up for and run that 5K? Did you think you could win that?
Likely, you signed up to test yourself. Hopefully you did it because you enjoy running and the 5K was the expression of competing in your sport. If you won, well, that’s just cool!
The CrossFit Games are no different. Many of you are passionate about CrossFit. You’re watching videos, sharing inspiration with one another, and figuring out how to improve your <insert difficult CF movement here>.
The Games Open is our 5K. It’s the first level of competition in our sport. Sure, there are a myriad of “local” competitions almost every weekend. But this is the big one! You get to compare yourself with CrossFitters literally around the world! How cool is that??!!
“But I can’t do pull ups/muscle ups/double unders/etc.” you say.
I’m not going to lie to you. You will need some proficiency at these types of movements. Your strength, skill and ability level should factor into your decision to sign up. If you are thinking about it but aren’t sure, just ask one of your coaches about what they think.
My thoughts-
1) If you’re on the bubble, sign up.
“But, but, but…”
But nothing. These workouts are geared with the average CrossFitter in mind. We haven’t seen workouts with movements like pull ups or muscle ups that would disqualify you from the next week’s WOD. Generally they put something ahead of them that is do-able. And who knows, maybe the next week is in your wheelhouse!
2) It’s going to be FUN!
Last year during the Open, CFW was buzzing! The workouts were exciting! The place was full of energy and we had a blast! No doubt it’s going to be like that x10 this year!
3) You can inspire others!
The biggest cheers last year during the Open workouts weren’t for the ones “killing it.” The biggest cheers came when people busted through and did more than they thought they could. They came for the ones trying and trying and trying to overcome. It. Was. AWESOME! Seriously some top ten moments in the box have come from these WODs.
4) I’m going to make you do the WODs anyway.
That’s right! I can’t make you sign up for the Open but every Thursday in March, we’ll be doing the Open WOD at CFW. Those that are signed up will have a judge and complete the workout as written. Those that aren’t will be able to scale.
So, strap on your wrist braces and get out your compression tights! The Open is coming!!! March 6th we’ll find out the first WOD!!!
2012 was a BLAST!! Join us for 2013!!
Ready to try out CrossFit Waxahachie?
Come check us out and have a little fun tomorrow at our FREE COMMUNITY WORKOUT at 9am!!
Don’t forget, we do our Community WOD every 3rd Saturday of the month! See you there!
