Get Some: 2012 CrossFit Games Regionals Workouts Announced

2012 CrossFit Games Regionals: Heavy Weight

If you’ve taken a look at this year’s Regionals workouts, you know right away that these WOD’s are really for the elite. No, I’m not talking about the “elite of the elite” going for the VIP Games tickets. Still haven’t checked out the Regionals WOD’s? Here they are for you to digest:

Individual Competition

Friday

Individual Event 1
“Diane”
21-15-9 reps for time of:
Deadlift (225# men / 155# women)
Handstand push-ups

Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang cleans (225# men / 135# women)

Saturday

Individual Event 3
Four rounds for time of:
10 One-arm dumbbell snatches (100# men / 70# women)
Sprint

Individual Event 4
For time:
50 Back squats (135# men / 95# women)
40 Pull-ups
30 Shoulder-to-overhead (135# men / 95# women)
50 Front Squats (85# men / 65# women)
40 Pull-ups
30 Shoulder-to-overhead (85# men / 65# women)
50 Overhead squats (65# men / 45# women)
40 Pull-ups
30 Shoulder-to-overhead (65# men / 45# women)

Sunday

Individual Event 5
Snatch Ladder with double-unders

Individual Event 6
For time:
Three rounds of:
7 Deadlifts (345# men / 225# women)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20# men / 14# women ball to 10′ target)
21 Toes-to-bar
then,
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
28 Burpee box jumps (24″ men / 20″ women box)
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
3 Muscle-ups

For a more detailed breakdown of the individual workouts and some awesome videos, check out the official page of the Individual Regionals workouts here.

Team Competition

Friday

Team Event 1
For time:
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)

Team Event 2
Each member of the four-person team must do the following for time:
Row 1000 meters
25 One-legged squats, alternating
15 Hang Cleans (225# men / 135# women)

Saturday

Team Event 3
For time:
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint

Team Event 4
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)

Sunday

Team Event 5
Snatch Ladder

Team Event 6
For time:
20 Muscle-ups while partner holds 225#
60 Wall ball shots (20# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 100# dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100# dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135#
60 Wall ball shots (14# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 70# dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70# dumbbell carry
2 Muscle-ups

Click here for the official Team Regionals workouts page.

Later today I’ll be writing more commentary on these workouts, the vids going through the workouts, and even the commentary vid from HQ. Yes, I’m going to write some commentary on commentary. You dig?

So what do you all think about this year’s Regionals? Crazy shit, huh?

Admit It – You’ve Dropped F-Bombs At The Box

Maybe It’s The Increased Testosterone?

It most likely is. For a while, I didn’t get to lift heavy shit or do anything really physical, so the strength portions of recent WOD’s have been really good to me. A few days ago, we were doing sets of 3 for power cleans. I didn’t know these weren’t touch-and-go, so I really struggled once I got up to 205#. If I did some pausing between reps, I would’ve had it.

So my first attempt of 205# for my last set of 3, I did rep 1 fine. Rep 2 was okay, although things were a bit sketchy with a Rob Orlando-like foot stance during the catch.

Rep #3…I failed.

Upon dropping the bar, this surge of rage went through my whole body. I felt it in my veins. I felt a rush of blood to the head (no, not the Coldplay album lol). In a split second, the only word to come out of my mouth was a loud…

I Don’t Look The Part

Okay, I’m the kind of person who’s always joking around with people in class and smiling/laughing during (some) WOD’s. For me to drop an F-bomb like that is really out of character.

EVERYONE at the box basically stopped what they were doing and looked in my general direction. All I did was look up, smile, LOL (literally), and went for another attempt. The owner of the box was in between sets for his own workout, and in his surprise and I guess happiness of seeing me get at it, he shouted out, “YEAHHHHHH (insert nickname)!!!!”

Man did that feel good. That’s why I love the environment of my box. When you’re really feeling it, you just let it out. Sure, some of the newbies might get scared or a bit judgmental, but that’s understandable. It’s best to leave my rage at the barbell and the workout rather than take my temper out on friends and family when times get tough, right? I leave all those feelings at the box. I’m actually pretty chill and laid back elsewhere, although my natural tendencies are to be impatient.

CrossFit helps me fight against that.

And for the women in my class, I apologize for my potty mouth 😛

Yesterday…

All my troubles seemed so far away? Nah…we were doing some really roughhhh front squats. I was feeling the t-levels again. And no, I don’t do roids 😛 The rep scheme was 6-6-4-4 with a down tempo of 3 seconds and a 1 second pause at the bottom.

Between the rep scheme and the tempo, you knew this wasn’t going to be some easy walk in the park. My max from a few months ago was 245#, so I guestimated that I could do weights of 155# and 175# for the first two, then finish the 2 sets of 4 with 185#. Knowing my body, I tend to crap out on heavy sets after the 3 rep threshold. That’s just me lol. The first two sets were fine, but that last one…

…I didn’t think I could do 3 at first. The first two reps were fine. I had that perfect posture that made it look like I was sitting on a chair. Then for the 3rd rep…uh oh. For a split second, it seemed like I’d be stuck at the bottom position, but I just had to muscle through it.

Any of you into positive self-talk? Well, I am.

I just shouted out to myself…C’MONNN!

Got rep #3.

Rep #4 was even more of a struggle, but I had it. Done.

Not As Big Of A Scene

Yesterday, I didn’t make as big of a scene with my shouting. I just wanted to write about it because I find it interesting. You know how they don’t like grunting at gyms like Planet Fitness?

If you’re not shouting or making any weird noises while lifting heavy, you’re doing it wrong. You’re not lifting anything worth shit. Of course, this is applicable if you already have your form down and can move up in weight safely.

And “No Commitments”? Yeah, no commitments from your gym goers. My dad was one of them. He joined a few years ago and went once lolz…

Getting back to what I was saying…I just find it interesting how all that power surges through your body when lifting heavy like that. It’s like something takes over and you can’t control the shouting and grunting.

Have any of you had this feeling as well? I hope I’m not the only one.

By the way, from my observations, women do this as well. Although when some of them grunt and yell, it sounds like…ha. You can put 2 and 2 together.

I’ll never forget when the sound system at the box broke down during a 20 minute AMRAP that induced many grunts from both men and women.

It was an interesting 20 minutes…

Get Drunk Not Fat

Don’t Deny Yourself Of Life’s Pleasures

Some of us like to enjoy some drinks every once in a while, right? Afraid you can’t do that while staying in shape? It’s doable. You just need to know your body and your maintenance levels. Of course, not everyone is that advanced when it comes to their nutrition, but for those who are and those who can kind of eyeball things, here’s a site for you:

GetDrunkNotFat.com

Awesome domain name, right? This is something I definitely could’ve used in college.

Basically, you can use the site to find a simple breakdown of many of the popular alcoholic beverages on the market, including information on alcoholic % by volume, calories per 12 oz., calorie to alcohol ratio (a lower number is better), and some random notes such as pricing.

As you can see in the picture above, you can sort the chart by these columns of info or you can even search for drink categories such as “beer”, “wine, “hard” (lol…), etc. to help narrow down your info.

I thought this was a neat site that might come in handy for a lot of you people out there 🙂

I Hope No One Spots Like This At Your CrossFit Box…

Uh…

Thanks, Pinterest for all the humor.