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.
That’s right, it is finally here. The 90-day Paleo Challenge comes to an end in one week! The post-test of the challenge will be held on Saturday, January 8th at 10:00 AM.
The day will go as following:
- “After” Pictures
- Skinfold Body Composition
- Warm-up
- Max Rep Pull-ups
- WOD:
5 rounds for time:
5 Deadlifts (275/185)
10 Burpees
Good luck everyone! See you in a week! Happy New Year!
*If you cannot attend this meeting time, arrange a time to meet with Steven the following week. The cost of meeting at a separate time will be $35.
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!
Are you up for the challenge…The Murph Challenge? The Murph Challenge is a CrossFit WOD in honor of LT. Mike Murphy. LT. Murphy was Seal Team 10 Leader during “Operation Redwing, when he was killed in action on June 28, 2005. If you would like to read more about this American hero, click here.
Make no mistake, “Murph” is a tough one. The WOD is as follows:
Run 1 Mile
100 pullups
200 pushups
300 squats
Run 1 Mile
We will have the Murph Challenge at 10:00 a.m., this Saturday, March 20 at the gym. The cost to participate is $10, and all money collected will be going to the Wounded Warriors Project, woundedwarrior.org
There will be a cut off time of 40 minutes, and the winner (one male and one female) will receive $20 off next month’s training. If you’re a brand new crossfitter, no worries. You’ll do the the “1/2 Murph”. You won’t be eligible to win, however you will get a great workout and support a great organization.
So come out, support a great cause, and get after it! Email Michael at michael@capstonecrossfit.com if you want to sign up.
