On Saturday, June 20th, we will be having a community event at CrossFit Kinnick.  This event is free and open to everyone, feel free to bring any friends interested in finding out more about CrossFit.  Any members interested in trying out for our 2009 CrossFit Games Affiliate Team can do the qualifying workout(s).  Everyone else gets to watch (you can try the workouts for fun if you want).  Bring lawn/beach chairs if you have them.

Schedule:

8-11am: Regular CrossFit Classes

11am-2pm:  BBQ Social

11:30am:  Tryout workouts begin

2pm-4pm:  We will be watching “Every Second Counts”, the recently released CrossFit movie, on a big projector.

Tryout Workouts:

There will be one workout for the Female spots, and a choice of two workouts for the Male spots.  Men can do both if they want, but they only need to do one.
Women (We will take the top 3 finishers):

3 rounds for time:

400m row (same distance each round)
12-9-6 Deadlifts, 135# (no dropping)
12-9-6 Burpees (chest to the floor, clap overhead)
12-9-6 Pull-ups (Kipping, chin over bar)

Men (We will take the top 2 finishers from Workout 1, and the top finisher from Workout 2)

Workout 1:

3 rounds for time of:

400m Row (same distance each round)
21-15-9 Deadlift, 225# (no dropping)
21-15-9 Burpees (chest to the floor, clap overhead)
21-15-9 Chest to Bar Pull-ups (chest must make contact)

Workout 2:

3 rounds for time of:

400m Run
10 HSPUs (head must touch floor, elbows locked out at top)
10 Squat Cleans, 135# (From the floor, must go below parellel on the front squat)

I just want to take a moment and say “Wow” to the both of you.  Great work. Blanca started at CrossFit Kinnick in January, 6 weeks after her daughter was born.  Moroni started in February, after being out for 4 months with a leg injury.  I think the picture speaks for itself.  By the way, they can both do pull-ups now, unassisted!

Good work Jasmine!

Check it out!!! Athlete Profile - Jeremy Kinnick.  Who else is going up with us to watch the games July 10-12th in Aromas, CA?  You can sign-up as a spectator here:  Spectator Registration

We had a big group go last year (over 20) and we’d like to see even more support this year.  We’ve gotta go cheer Jeremy on!!

With a time of 16:26 on Sunday’s final workout, Jeremy jumped up to 5th place, securing a spot to represent the SoCal region at the CrossFit Games in Aromas, CA.  Here are the full results:  Men’s Results, Women’s Results

All of our athletes put out great efforts this weekend.  Kristen finished 13th in the 2nd workout, and 11th in the Final workout.  Danny, after a tough day on Saturday, came back and put out a solid effort on the Final workout.  Overall, Evan finished in 37th place and I (Jonathan) finished in 49th.  Top 50 baby!!

Now it’s time for Jeremy to turn his attention toward prepping for July, and for all our of Affiliate Cup hopefuls to start stepping up their game.  We are bringing a team of 3 guys and 3 girls to compete in the Affiliate Cup at the games.  Who’s ready?  3-2-1 GO!!!

I want to thank everyone who came out in the blistering heat today to support our athletes at the qualifier.  I’m beat.  Everyone put out awesome efforts, even those of us who weren’t expecting to qualify.  Only one day left!!

Now speaking of those who are trying to qualify, Jeremy put out some outstanding performaces today.  He finished the first workout in 13:42, putting him in 11th place overall.  Only the top 6 finishers will go on to the CrossFit Games in July.  Jeremy was a minute behind the guy in 6th place, so he had some time to make up on the 2nd workout to keep himself in contention.  Luckily, he beasted out the workout in 9:35, finishing 3rd overall for that workout.  This was enough to bump him up to 8th place, and he’s only 7 seconds out of 6th!!!!  There is still one workout left today, and he will be competing at 10am.  We are the first men’s heat, and we won’t know the final outcome until all 6 men’s heats are finished.  Look here for more info and updates about the SoCal Regional Qualifier.  Tear it up Jeremy!!!

This weekend, 5 of our athletes will be competing at the 2009 CrossFit Games So-cal Regional Qualifiers.  This year, there are 12 regional qualifiers around the world, and the top finishers will earn a spot at the CrossFit Games in July.  They are taking the top 6 men and women from our qualifier.

Come out this Saturday and support our athletes!!!  Since everyone will be down there, there will be no classes at CrossFit Kinnick on Saturday.  Instead, you can come cheer us on!!  Here is the information about the event: So-Cal Regional Qualifiers

Here are our athletes who are competing this year (pics from last year’s games)

Jeremy

Danny

 
Evan

Kristen

Jonathan

Here’s Bill, Ben, Tony and Corey cranking out 150 Walls Balls for time.  Awesome work guys.  I have to admit, I couldn’t walk right for about 4 days after this workout.

In CrossFit, we use the term “as Rx’d” to denote that we did a particular Workout of the Day (WOD) “as Prescribed.”  This means that we completed the workout as written, with no scaling or modifications, with full range of motion (ROM).

The issue of what counts as “Rx’d” or not has been coming up more and more over the last few months.  Especially with the introduction of beyondthewhiteboard.com, many athletes are focusing more on their times than they used to.  This is fine, up to a point.  Let me offer some clarification.

In my opinion, marking a workout performance “as Rx’d” is something special.  It means something.  It means that you are a pretty solid athlete.  It means you did all of the prescribed reps, with no substitutions or scaling.  If you substitute an exercise, or scale the workout somehow, it is NOT “as Rx’d”.  It also means that you demonstrated solid form throughout the effort.  Some of your very last reps might not have been absolutely perfect and beautiful, but 97% of them should be.  It means that your ROM was complete on EVERY rep.  In order to do a WOD as Rx’d, you must redo reps that were not complete.  I know its hard to go all the way down to floor on each push-up, especially towards the end of a workout.  But if you don’t, you didn’t do it RX’d, Period.

Your development as an athlete is much more important than your time on a given workout.  If you shortchange your WODs to get a better time, you are just hindering your own progress.  Improvements in times that come from a reduction in form or ROM do not mean anything.  They just mean you’re not very honest or disciplined with yourself.

Remember, it will take at least 6 months of consistent CrossFitting before you can do the majority of workouts “as Rx’d”, sometimes much longer.  There may be a few you can do as Rx’d early on, depending on your strengths and weaknesses.  Don’t rush into trying to do all workouts as Rx’d.  If your push-ups are weak, use bands until they get strong enough.  That’s the fastest way to development.  Trying to cheat on your push-ups is not.  And this applies to dip depth, pull-up height, squat depth, Wall Ball height, etc.  Hold yourself to a higher standard and you will see the best gains.  Work on your weaknesses.

Jeremy consistently has the best times and the best form/ROM on just about every workout.  There’s a reason for that.

Here is Giermaine doing walking lunges with a weighted PVC pipe overhead.  Does everyone remember that workout?