Pure

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Kelsey locked out.

With the announcement of 13.5, the CrossFit Games Director Dave Castro put a new twist on an old favorite. The thruster/pull-up combo has always been challenging, but now, with the expanding time cap, things are a bit more interesting. Good luck to everyone, especially those who will make it beyond four minutes.

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Rest Day 

Last One

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Elliot, Olivia, Laurel

This is the last week of the CrossFit Games Open and tonight is the live announcement at the Civic. This will likely be the largest CrossFit event ever to take place in Santa Cruz and should be incredibly exciting.
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Workout

Push Press 1-1-1 reps

then,

Five rounds for time of:
145 pound Push press, 5 reps
205 pound Deadlift, 10 reps
15 Squat
Rest 60 seconds

Going Hard

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Matt finished with 13.4

What athletes do after a rough workout varies. Some lay on the ground on their backs, some sit down, others walk it off. Most of us find some way catch our breath and slow our heart rate down. Mikko Salo has said, "I never go laying on my back."  He felt is was a sign of defeat and he won't be defeated by a workout. How ever you recover, remember it is the discomfort of intensity that garners results. So enjoy the aftermath and know you are getting better.
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Workout

For Time:
5 Rope climbs
30 GHD sit-ups
then,
Three rounds of:
50 pound dumbbell walking lunge, 20 reps
50 pound dumbbell Thruster, 15 reps
15 Pull-ups
then,
30 GHD sit-ups
5 Rope climbs
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Schedule Notice:  No 5:30pm or 6:30pm classes this Wednesday.  Last class will be at 3pm.   

First One

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The lone ranger

Joe is the only person in our gym competing in the Masters Men 60+ Division and he is doing great. Yesterday, during 13.4, he got his first toes-to-bar and continued on to get a score of 38 on the workout, which means he completed a total of 18 toes-to-bar. Now, he's in the top 200 worldwide in his age category. Great work, Joe!

Four Down and One to Go

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13.4 all set up

Great work on 13.4 everyone. The energy was high, the reps were many, and the effort was impressive.
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Workout

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scrutiny

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Kelvin and Lucas. Note Brad, checking for squat depth.

Following the standards during the Open workouts is extremely important. Without doing so, athletes would not be performing identical workouts and scores could not be accurately compared, invalidating the entire Leaderboard. CrossFit Games directors have rejected several top scores this year due to athletes (and their judges) failing to fully comply with the range of motion requirements.

Please don't come in Saturday morning without having read and watched the standards. As an athlete, it is your responsibility to know what is expected.

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Rest Day