PDF VersionDouble-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
REQUIRED EQUIPMENT
- Jump rope
- Barbell (configured for 75lbs / 35kg)
ADDITIONAL NOTES
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.
It’s finally here! The 2011 CrossFit Games Open Qualifiers start today, and Capstone CrossFit will be hosting and validating workouts for anyone (for free) who wishes to participate. This is open to both members and non-members, so invite your friends!
Athletes who want to compete (either individually or as a team) must register on the CrossFit Games Registration page. Capstone CrossFit will NOT be charging a fee to host or validate the workouts; however, registration to participate in the open games is $10 (from CrossFit Games). In order to ensure that you are able to submit your WOD results on time, please be sure to complete the registration process as soon as possible!
Here’s how it works:
Each Tuesday, for the next six weeks, the Open WOD for the week will be posted on the CrossFit Games site as well as announced on Capstone CrossFit’s site. Submissions for the WOD are due by Sunday at 17:00 PDT (7:00 PM Central Time). Assuming we meet the necessary requirements a particular weeks WOD, Capstone CrossFit will be open on the following Saturday from 1:00 PM to 3:00 PM to validate workouts.
Each athlete will have their own judge who will adhere strictly to the movement criteria posted with each WOD. That judge will review the results with the athlete. Each athlete is responsible for making sure they meet the eligibility requirements as well as getting their WOD results submitted on time each week. Capstone CrossFit will validate all submissions that are made through their affiliate account on the Games site. To be eligible to move on from the Open Sectionals to the Regionals, and ultimately the 2011 CrossFit Games, you must adhere strictly to the Rules.
ANYONE may participate, and are encouraged to do so; however, only those that complete all six of the workouts as prescribed and NOT SCALED will be eligible to compete at regionals or the 2011 CrossFit Games.
Good Luck everyone!
Here’s to your peak fitness!
Capstone CrossFit Staff
This Saturday, January 22nd at 10:00 AM, our Capstone CrossFit Affiliate Team will be qualifying for the second annual Southwest Fitness Throwdown. The qualifying members of the team will be competing in El Paso, TX on February 26th and 27th. More information about the event can be found here. Come support your community this Saturday at the gym!
The WOD schedule for this Saturday’s qualifier is as follows:
WOD #1 will begin at 10:30 AM
Short Break
WOD #2
WOD #3 will begin at 4:00 PM
The qualifying WODs are:
Workout 1
Five rounds for time of:
10 Deadlifts (225/155)
10 Box jumps (24/20″)
10 Toes-to-Bars
For the deadlift, full extension must be reached and shoulders behind the bar. For the box jump, full extension on or above the box must be achieved. For the toes-to-bar, some part of the foot must come in contact with the bar every rep.
Workout 2
For time:
150 Double-unders
30 Thrusters (135/85)
30 Chest-to-Bar Pull-ups
This workout must be completed in order. You must complete the DUs before doing all the thrusters. And no pullups until the thrusters are complete. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count. For the thruster, take the barbell from the floor, not a rack. The hips must pass below the level of the knees, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). For the pullup, this is not just a height requirement. The chest (somewhere from the clavicle down) must come into contact with the bar every rep.
Workout 3
Three rounds for time:
7 Front Squats (185/115)
7 Muscle-ups
For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.
*If you cannot do muscle-ups as prescribed, you must do 4 pull-ups and 4 ring dips per muscle-up. Athletes completing muscle-ups will receive a higher score. If you are able to do some but not all of the muscle-ups, the athlete with the most muscle-ups completed will receive a higher score for Workout 3.
Capstone CrossFit will be closed this Thursday for evening classes only and all day on Friday, December 23rd and 24th in order to observe the Christmas Holiday. We will also be closed next Friday, December 31st in observance of the New Years Holiday. We hope that all of you have a Merry Christmas and a Happy New Year with your friends and families, and hope to see you back on Monday, January 3rd.
This past year we have seen tremendous growth and remarkable achievements in the exceptional Capstone CrossFit community. Many personal records (PR’s) have been shattered, skilled movements have been mastered, and record pounds have been lost. Additionally, since its recent inception, the Capstone CrossFit Affiliate Team has grown rapidly in size and several of our girls have competed extremely well in a statewide CrossFit event!
Of course we want to see this momentum continue to grow! Expect many exciting changes and additions to Capstone CrossFit this new year. We have lots of plans and new ideas that will both reflect and add to the greatness of the Capstone community. Our goal remains to help you achieve your peak fitness! We hope that this new year will be a prosperous one for each of you, and that all of your fitness goals will be surpassed!
Enjoy your holidays and be safe in your travel and celebration,
The Capstone CrossFit Staff
In case you all have not noticed, we are beginning to put together a team to compete for the Affiliate Cup in Spring/Summer 2011. We are calling the affiliate team simply “TEAM CAPSTONE”. Coach Steven Willis has been appointed to be the TEAM CAPSTONE coach. We have already received a tremendous amount of support and interest, which is much appreciated! As of right now, anyone who can regularly complete the WODs as RX’d is welcome to join the team. However, only the top performers within TEAM CAPSTONE that are available for the events will be selected to represent Capstone Crossfit at the competitions. Coach Steven will provide details on the selection criteria when we get closer to the competitions.
I am sure many of you have seen some athletes doing different WODs on certain days. TEAM CAPSTONE has put together a list of some individual and global weaknesses. We attack those weaknesses on Mondays, Thursdays, and Saturdays. At the moment the WODs are posted to a separate blog (teamcapstone.blogspot.com), but will soon be posted to the Capstone CrossFit website along with the regular class workouts.
All you have to do to be a part of TEAM CAPSTONE is contact coach Steven letting him know you wish to join, do the WODs posted on Mondays and Thursdays, and meet up with the team at a decided time on Saturdays. Again, you need to be able to do most, if not all exercises/weights as prescribed, as these workouts border on insanity at times.
If you are interested in becoming a part of TEAM CAPSTONE, or you have any further questions about this exciting addition to our Capstone Crossfit community, please contact Steven at teamcapstone@capstonecrossfit.com.
Thank you again for your amazing support!
Ahh Labor Day weekend! A time for relaxing, taking it easy, and enjoying time away from work, right? WRONG! Ok fine, so we will be closed on actual Labor Day, BUT don’t expect to get out of a workout! At Capstone CrossFit we want to put the “Labor” in Labor Day weekend with a Free WOD on Saturday at 10:00 AM.
This Saturday, September 4th at 10:00 AM, we will have a Free WOD along with a brief discussion/Q & A period on Nutrition and mobility. Our extraordinary coaches, Russell Butler and Steven Willis will be leading the discussions and the WOD. In addition, coaches Jason and Vanessa Brandiger, and Randall Osborne will be there to yell in your face kindly encourage with gentle reminders on proper form and technique!
So come out and join the unashamedly awesome Capstone CrossFit community this Saturday for a proper start to your Labor Day weekend. And for those friends and family who have constantly been asking you how they can be as awesome as you are (admit it, it happens), feel free to bring them to show them what CrossFit is all about. You know they deserve it 
Again, we will be closed on Monday, September 6th to observe Labor Day, so get your workout in early!
We hope to see you there!
The Capstone CrossFit Staff
We recently sent out an email about a new system called Beyond the Whiteboard, that we are using to track progress on everything from workouts to nutrition. This Saturday, July 17th, from 9:00 AM to 11:00 AM, we will have a class on how to use Beyond the Whiteboard followed by an open gym.
Topics covered will include:
- Account Creation
- Website Navigation
- Posting/Viewing Results
- Taking/Posting Measurements and Weigh-ins
- Setting Goals
- Information Privacy
- Social Media Synchronization
We will also be taking initial work calculation and body measurements for all members who want to have their measurements taken by a Capstone Coach. These measurements are important for the system to be able to calculate the amount of work and power you are producing during your workouts as well as for tracking your personal goal progress.
If you have not yet signed up for your free Beyond the Whiteboard account, you can do so after the class or, send an email to gym@capstonecrossfit.com to have it created ahead of time. Be sure to include the email address that you would like to sign up with if it is different than the one you send the email from. Also, be sure and check your SPAM folder for the invitation if you don’t see it in your INBOX!
After the class, we will have an open gym for all Capstone CrossFit members. During this time you can do a WOD, work on skill development (kipping pull-ups, muscle-ups, double unders, etc.), or set some benchmarks. Capstone CrossFit coaches will be available to assist you in any areas you wish to improve.
We hope to see you there!
