(weekend updates will be posted here) We will be CLOSED Friday and Saturday this week
**UPDATE** Luke and Neil will post updates to comments here during the weekend **UPDATE**
FRIDAY 8:30:PM: We made it! We didn’t get lost or anything, and ate planety of paleo treats on the 5 hour ride. We’re all registered for the event, and the facility looks great. I am in the first heat, Neil was bumped to the 2nd heat. Our hotel has internet access, so keep your eye here, or on the Comments for updates! Saturdays WOD is posted!
WODS ARE POSTED!!! See bottom of this post for details!
Neil and I are heading down to St. Charles Missouri to compete in the Midwest Sectionals at CrossFit TNT for the 2010 CrossFit Games this weekend. Not sure if you’ve been following the athlete profiles on the 2010 Games website, but there are some phenominal athletes that are going to be at this event. While our prep time might have been short in comparison to some of the other high profile guys, I know we’ve definitely been training our asses off over the past couple weeks.
Even though the gym is going to be closed, we’re going to post WODs that you guys should be able to complete as long as you have some open space and a stop watch.
We’ll do our best to keep everybody updated through the website.
Wish us luck!
-Luke
Here’s the torture!
WOD #1 – THE AIR FORCE WOD
FOR TIME:
YOU WILL HAVE A 20 MINUTE TIME CAP TO COMPLETE THE AIR FORCE WOD.
A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:
Men 95lbs Women 65lbs
20-Thrusters
20-Sumo Deadlift High Pulls
20-Push jerks
20-Overhead squats
20-Front Squats
· The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.
· If the clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
· The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
· If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF.
· Judges are looking for full range of motion on all skills.
· ROM will explained at the event.
_______________________________________________________________________________
WOD #2
FOR REPS:
MEN 155 WOMEN 105
YOU HAVE FIVE MINUTES TO COMPLETE AS MANY REPS OF THE
CLEAN AND JERK AS POSSIBLE.
You must start from the ground and have the bar in rack position before jerking it. You can overhead press, push press, press jerk, or split jerk to get it up.
ROM will be explained at event.
Definitely keep everyone posted. I want real time updates!!
Best of luck to you guys! It’s you guys vs. the WOD’s. Not you guys vs. the other CF’s. Keep that in mind and both of you will probably go to Denver in May.
Can’t wait to see the WOD’s posted tomorrow!
You guys will totally crush the 2 WODs they have posted!
CF TNT had some posts from the judging director for the qualifiers regarding a judging and standards seminar they recently hosted…. May be a good insight to the standards for the event.
Here’s the notes from the webpage on the relevant movements for WOD 1:
THRUSTER – rep began from the front rack position, hips fully extended – full squat depth was executed and bar driven directly into the overhead position. once the OH position was achieved, the rep was counted. the athlete had to perform the movement in one solid, fluid motion, no break between the front squat and achieving the OH position (form of SP, PP, PJ) was allowed.
SDHP – the rep STARTS and ENDS on the ground. many of us are used to counting the rep as the athlete finishes the high pull – the rep actually does not count until the bar (plates) are fully returned (make contact) to the ground. today, as judges, we all worked on counting the rep, when it’s finished in order to give a clear message to the athlete. grip is INSIDE the stance and high pull must reach clavicle height with elbows high and over the bar. rep absolutely will not count if the weight is dropped.
PUSH JERKS – constant reminder that on a push jerk and athlete can press, push press, or push jerk the weight overhead. their preference, they all count toward the push jerk. lessons learned from a judging standpoint – ensuring the athlete maintained a solid overhead position, with hips fully extended (open) BEFORE returning the bar to the front rack position. there were a few instances where the athlete breezed through a quick 3-5 push jerks so quickly that it was difficult to see they returned the bar prior to fully extending their hips. also, any athlete that chose to split jerk the weight had to bring the feet together and come to a solid stance before returning the weight to the rack position. also, ensuring the head is “through the window” in the overhead position. the judge must be able to see the ear from the side profile
OHS – depth, depth, DEPTH of the squat. depth = crease of the hip BELOW the crease of the knee – the 90 degree line from the knee to the hip must be broken. reps for the OHS start and end with the athlete’s hips fully extended and weight overhead. an athlete can C&J or snatch the weight to the overhead position, but the rep starts from the standing position
FRONT SQUAT – ROM standard: from the standing front rack position (hips fully open) athlete performs full squat with load in rack (crease of hip below the crease of the knee) and returns to the full standing front rack position (hips fully open). rep is counted at the top of the squat once the hips fully open.
BURPEES – we all quickly experienced that poor reps (did not count) consisted of two things: chest not touching the ground and clap not being overhead. we all observed that as athletes fatigued, their clap became “lazy” and occurred in front of the overhead position (above yet forward of the head)
Anyone interested in hitting either of these workouts Friday in the garage hit me up. 630-450-0016
Mills, Don’t be a giant “V”…hit them both!
Start packing for Denver boys… you are both going to ROCK this! Take tons of pictures, Ashley!
Luke is in the first heat at 8AM
Neil is in the second heat at 8:30AM
We’ll keep you posted.
Luke or Neil, in this video at 2:11 into the video.
http://media.crossfit.com/cf-video/CrossFit_Midwesternprev.mov
Luke – heat 1 – 11:45… Took off fast, OHS crushed him
Neil – heat 2 – 10:54…. Solid pace, OHS sucked
See the scores here:
http://scores2010.crossfit.com/scoring/midwest/
Nice job guys. Looks like it was tough, quite a few DNF already among men and women.
you guys are looking good! Crush this next WOD!!!!
Keep up the good work guys! Crush this next one!
WOD#2 clean and jerk in 5 minutes
luke heat 1 29
neil heat 2 29
sundays workout:
5 minute rowing for calories
4 minutes of box jumps (24 inches)
3 minutes of hang squat snatch (75lbs)
2 minutes of wallball shots
1 minute of handstand push ups
sundays workout:
5 minute rowing for calories
4 minutes of box jumps (24 inches)
3 minutes of hang squat snatch (75lbs)
2 minutes of wallball shots
1 minute of handstand push ups
total reps
Okay guys, things have finally calmed down a bit. Here’s my take on today (Neil’s in the pool right now with his son). WOD started 7:55 sharp, so I woke up and tried to get some food in around 5am. Got to CrossFit TNT around 6:40am.
The set up was really cool, the bleachers were packed with familiar faces from around the area, and surrounded the workout area. You had to face the crowd, so that was a little bit of pressure. During the WODs you couldn’t hear a thing, between the crowd, all the judges (there’s one per athlete) screaming, it was deafening. All the competitors are awesome, as expected everyone is cordial and congratulating each other.
Here’s what i did today. The first workout was a crusher (as some of you know). I came out of the gates way too fast, just like i said i didn’t want to : \
By the first minute i had slammed through my thrusters, and had knocked off 5 or 6 SDHP, and sitll had time to “rest”. My second minute, i finished the SDHP and got a chunk of my push press/jerk/whatever out of the way. My third minute, i finished the push pres/jerk/whatever, and started my over head squats… i think i got 1. My 4th minute, i got 3 or 4, and so it continues with OHS and front squats until 11 minutesd and 54 seconds passed. I definatley blew my WOD early. Oh well, I was still hoping to finish under 10 min, but 11:54 wasn’t terriblwe, i think it was mid 60th place out of 130 competitors. A lot of people didn’t finish with in the 20 minute time limit, and some seriously jacked guys who you’d think would be absolute animals got CRUSHED and just finished under 20 minutes.
The wait was rough, another 5 hours until the next workout. I drank literally a gallon of water.
Wod 2 was good. My problem was i’m so dialed into my form with my C&J which is super important when you’re going heavy. Speed isn’t my game. I would clean (with double knee bend), catch, rack and reset, then dip drive press and lock it out. Pretty standard movement for a C&J… but the guys that were rolling thorugh and putting up bad ass rep counts were ripping from the ground into their catch, and from the catch position where just driving straight overhead. I couldn’t get comfortable with that tequnique, which is a TON faster, so i came in with 29 reps. The high on that was 47, and a lot of guys were in the mid to high 30s, and 40s.
Overall, i think i’m about where i expected to be as far as ranking… i thought my times/reps would be a little better, but i thought that those better scores would land me around the middle of the pack, which is where i am now.
I just pigged out, and kind of cheated… but at this point i’m so hungry and tired that i’ll literally take anything in for fuel.
Anyways, that’s the update… it’s 7:30pm and i think i’m ready for bed.
Thanks guys for following, and for the comments, it’s cool to have some fans following through the interweb!
-Luke
keep up the good work guys!
Thanks for the update Luke, good luck tomorrow.
i think ‘blew my WOD’ needs to get on a T-shirt. Good job today guys.
getting the standards. Luke is heat 8, Neil is heat 9
I agree with Mike, hahah. Nice work Luke. Keep that pace and represent Naperville CFNA. Don’t think about it just do it.
Thanks for the update, Luke. Sounds like it was crazy! Keep up the good work and try to follow your own advice!!! You can do this! Good luck today ! Everyone at home is pulling for you guys!
Great showing guys! Way to represent for CrossFit Naperville. Nice job on that last WOD, that looked like a terrible workout, even on paper.
Great job, way to compete, be proud. You guys are great leaders in health and fitness. Never stop.
Picture are being downloaded into Media / Pictures on the CrossFitNaperville.com site.
Videos are coming soon too.
There are over 250 pictures, so it will take a while for all of them to download.
We have videos of the first and the last events…Battery for the camcorder died before the second event.
Coming soon.