WOD:

Rest day

Just think Alan, in a couple of days you'll be in this position on a Hawaiian beach, lucky SOB. We're gonna miss you, Angela and McKenna. Come back and visit us, and expect lots of KCF freeloaders in the land of Aloha.

Washington Sectionals – Day 1 recap

As many of you know, Brandi, Chris and Dan spent the day on Saturday serving as judges for the 2010 Washington Sectionals qualifier event for the CrossFit Games. All in all it was a great experience. We truly witnessed some amazing performances from both women and men. To be honest though, we were equally amazed by some of the tremendously poor results we saw. There were plenty of people competing who clearly did not realize what they had gotten themselves into. These WODs were not for the uninitiated. They were legit workouts and if you have not been exposed to this stuff for some time, your results were going to bear that out. The WODs for today were:

1. Every minute on the minute for 8 minutes run 100m then from shoulder to overhead (push jerk, push press…etc) as many reps as possible for the remainder of the minute. 155# for men, 100# for the ladies.

2. 40 Handstand push-ups and 40 front squats for time. 155# for the men 105# for the ladies. Many of you are very familiar with this littly doozie.

3. Fight Gone Bad style – 3 rounds of 4 stations, 1 minute at each station with a running clock, 1 min between rounds – Wall Balls (20/10), Power Snatch (95#/65#), Box Jumps (20″), row (cal).

I think the most surprising thing for all 3 of us was how demoralizing the HSPU/Front Squat WOD was. For the men only 11 were able to complete all 40 HSPU’s in the allotted 5 min time limit. There were many from both genders that only completed 1-2 HSPU’s in the entire 5 minutes. One gentleman did rip through the entire WOD in 4:12, which makes my prediction of sub 5 accurate.

Sunday is day 2. Should be interesting. Will post the results and some photos very soon. Be sure to check out the CrossFit Games website for updates, results and videos.