2013 Judges
The 2013 Games are officially in the books. Every year after the CrossFit Games the community takes stock in the past year's programming and reevaluates. What did we learn from this years Games? Is swimming important to elite fitness? How strong do we need to be? What skills are important? The questions are numerous and the answers are truly unknown.
It is the CrossFit New Year and its time to get back to training!
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Workout
21-15-9
Back Squat
Box jump
The fittest team, Hack's Pack of Ute CrossFit
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Workout
Two rounds of:
34 toes-to-bar
26 pull-ups
64 squats
15 wall ball
8 thrusters
49 sit-ups
then,
100 burpees
2013 Games
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Workout
3 Rounds
10 Deadlift*
20 Box Jumps (30/24)
*Choose the weight
The CrossFit Games are happenning
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Workout
Rope Climb 15 minutes
21-15-9
115 pound Overhead Squat
Kettlebell swing, 2 pood
This is a photo of a nice open shoulder swing with an integrated strong belly and legs.
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Workout
Shoulder Press (5-5-5-Max-5-5-5)
45%-5 reps, 55%-5 reps, 65%-5 reps, 75%-Max Reps, then back down
5 rounds for time of:
20 dips
20 GHD sit-ups
Interval training can be used to practice a skill intentionally slowing you down and it can also be used to increase intensity forcing you to go faster to make the next round. Swimmers and runners have been using interval training forever, and it works for CrossFit, too.
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Rest day
The deadlift uses the hip and the hamstrings as the movers, and the trunk and shoulders as the stablizers.
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Workout
Every three minutes for 10 rounds complete:
12 calorie row
15 KBS
20 sit-up
*Pick a weight for the kettlebell that you can do all 15 on the first round, If you don’t finish a round in the 3-minute cap, then complete as many rounds as possible in the remainder of the 30 minutes.
