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Take a deep breath...

We're almost there...   the end of the CrossFit Games - Open Sectionals.  Just one big pile of thrusters and pull-ups is the final obstacle.  What sort of fate awaits us on the other side?  I guess that depends on how big we can make that pile!

MegN is sitting real pretty right now at 11th place in the Northeast Region.  Top 60 get invited to the regionals in June.  While this workout may not be her favorite, the way I look at the points, she should still be in the top 60 if she places 330th or better this weekend.  No pressure or anything, Meg ;)

Also it would appear that Bill Pontius may get a ticket straight to California!  Bill's been doing the game's WODs with us each week and is competing in the 60+ mens division.  He's currently 10th in his division worldwide.  Awesome work, Bill!

Still with a shot at making it straight to the finals is Erin DiVincenzo.  She's currently in 24th place...  just 11 points out of qualifying.  Look for a big effort out of her this week.

Finally, as a team, CrossFit Rochester is still in it.  We got our collective butts kicked a couple weeks ago, but rebounded VERY well last week.  We're 23rd right now.  If we can stay in the top 30 just one more week...  our next challenge will be to decide who will represent us at the regionals :)

So...  AFTER this sectional business is all said and done, it will be time to CELEBRATE…. the PRs that were hit - the incredible efforts of our athletes and teammates  - those who joined us to score WODs and to cheer us on throughout the Sectionals!  This Saturday, the 30th - immediately following the 10am games time slot, we will be hosting a gathering at the gym for gamers, gym members and families….please join us!  If you haven’t done so already…. please sign up on the list by the front door!! Now, if we can only get Mother Nature to cooperate!

ALSO POSTED BY THE FRONT DOOR...   Wednesday, April 27th is the last day to sign up for the upcoming 30 Day Eat Clean Challenge.  This challenge will be a bit different from previous challenges...  easier in some ways, more difficult in others...  but, like always, if you stick with it, the results should be profound.  If you want to play – please sign up ASAP on the sheet by the front door!!

The challenge officially starts this Sunday, May 1st and ends May 30th.  If you are participating in the challenge, you must make it to one of this weekend's regularly scheduled WODs (unless you have made separate arrangements for an alternative time with us).  Challenge information meetings and measurements will take place immediately following each class on Saturday so plan on spending at least 90 minutes at the gym. All Challenge details will be provided to you at the information sessions.

For those people who cannot make the Saturday WODs… we will run a special 8am WOD for challenge participants ONLY…..our regularly scheduled 9am WOD will be business as usual.

 

 

(A future gamer?  Arjun shows us how to mushroom about a stack of bumper plates.  Impressive!)

Games and Class Info

The final two workouts for the CF Games Open Sectionals have been released.  While not the workouts we were hoping for, they will be fun...  in a masochistic way ;)

We will run the sectional workouts for this week and next at the normal times.  In an effort to give our competitors the most efficient space possible in which to complete these WODs, we will not be offering the 6pm class this Thursday (April 21st) or next (April 28th).

Additionally, there will be no classes this Sunday the 24th.  However, if you show up for one of the Saturday classes, we promise to get you your fix.

Next week's sectional WOD is the last of the program.  While it has been a lot of fun each week, the end of the sectionals seems like a good reason to celebrate  ...so after the last sectional WOD has been run on Saturday the 30th (about 11:30am) we will be hosting a pot-luck gathering.  All gym members and gamers are welcome.  Please see the sign-up sheet at the gym...  and hope for good weather so we can play some sort of game outside.

(Mundy was in this morning - trying to loosen back up after running for 3 hrs and 20 minutes on Monday.  The Boston Marathon was a PR for Mike.  Darren wasn't far behind despite a nagging hip injury.  Great work, fellas!)

Marathon Monday?

No - around here we're changing it to Marathon MUNDY!

The Boston Marathon is the world's oldest annual marathon and it is always run on Patriot's Day - the third Monday in April.  This year, one of CrossFit Rochester's longest standing members, Mike Mundy, will be running in the event.  He'll be joined by another of our resident long distant speedsters, Darren Mathis.  I am confident they will represent our gym well.  Go get 'em, boys!

 

Best of times - Worst of times

That's from like a book or something...   and for some, the dichotomy of this week's sectional WOD # 4.

Burpees, OHS and muscle ups!  What a wicked combo.  This WOD certainly favors that jack of all trades - medium sized athlete.  Janet can burpee till the cows come home and she's got muscle ups...  but an 80% bodyweight OHS stands in between the two.  MegN can get through burpees and will fly through the OHS...  but can she get a muscle up in the 3-4 minutes that will remain?  This is gonna be a good one.

Tough WOD, but I'm confident we'll do well as a team again.  Throughout all the scoring changes, we've managed to stay within the top 15-20 for the region all along.  If everyone keeps putting out the same level of effort, we should be able to make it to the regional level.  Great job, everyone :)

The schedule for sectional WOD will be the same again this week.  Though it may be hectic, we will again leave the Thursday 6pm class open for those not competing.

(The weather was so nice last Thursday, some folks decided to try the BFT instead of the games WOD.  Muchacho seemed to enjoy the opportunity...)

 

 

 

 

 

(...and Ariel got a little dirty.)

Upping their game!!!

Whooo!  

Damn, what a morning.  We're setting PR's all over the place this morning with this week's sectional WOD.

First off, it was our two high level triathletes showing they not only have endurance - they have power too.  Darren and Sarah both PR'd on clean and jerk this morning to keep themselves in the running for the CrossFit Games.  (Speaking of running, Sarah was 2nd overall at the Spring Forward 2.5 mile race this past weekend... some guy 16 years younger beat her by 10 seconds - damn!)  This is no small feat for two athletes from such a specialized background.

Next it was Beth.  It took a while...  we restarted the clock several times...  but SHE GOT IT!!!  Scoring a 15 pound PR on her clean, and keeping her in the running for the games and scoring for the CrossFit Rochester team.

(PERSEVERANCE AND DETERMINATION!  With the help of some blackberry video footage, Beth got herself underneath that 110#'s.  Never say die!)

Score one for the big guys!

Whoo!  While this week's sectional WOD would seem to favor the bigger/stronger people (provided they have a fair amount of stamina)...  good technique will go a LOOONG ways and could keep smaller people in the game.

This week we'll keep the same gaming schedule as last week.  Good luck, everybody! 

Little Gamers

WOD #2 of the sectionals is proving to be a bit tougher than it looks on paper.  That didn't stop our kids class from having a crack at it.  Here are the results of their efforts.

Sectional WOD #2 (CF Kid style) - 5 min AMRAP of:  3 Deadlifts / 4 Hands-off Push-ups / 5 Box Jumps

• Alex N  -  9 rounds
• Alex V  -  8 rounds
• Paul  -  8 rounds + 2 DL
• Paige  -  4 rounds
• Amber  -  7 rounds
• Jason  -  8 rounds + 3 DL
• Thomas  -  5 rounds
• Andrew  -  10 rounds
• Matthew  -  7 rounds
• Lucy  -  5 rounds

(An eager group of youngsters kick off last night's sectional WOD with some pretty clean deadlifts.)

 

 

 

 

 

(Great job, everybody!)