Final Results from Capital’s work at the SuperFit (CrossFit) Games in Charlottesville, VA
Ryan Troupe – 10th out of the 78 RX’d Competitors who made it to Day 2
Katie Baylor – 14th out of the 41 RX’d Competitors who made it to Day 2
Christina Birog – 15th out of the 41 RX’d Competitors who made it to Day 2
Maggie McConnell – 18th out of the 41 RX’d Competitors who made it to Day 2
All of our competitors advanced to WOD 5 (the top 25 men and women in the RX’d divisions advanced to WOD 5).
Tons and tons more PICTURES HERE, with more coming soon!
WOD 1 “Strength and Grace”:
1 Minute at Each Station and 15 seconds of Transition Time
• Station 1: Power Cleans (135/95)
• Station 2: Ring Pullups
• Station 3: Ground to Overhead (155/115)
• Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)
Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point
Note: Judges will go through each station with each athlete, then return to the athlete line to judge their next athlete. No changing of ring heights. Ring pullups are rings touching shoulders/chest or hands touching shoulders/chest. Muscle ups are flash out at bottom.
WOD 2 “Run Fast”:
9 Minute AMRAP of
• 15 Wallballs (20/14) to 10 foot target
• Run Three Widths of the Basketball Court (about 20 yards each width)
• 5 Burpee Box Jumps (on a 12 inch seat in the gym)
Note: There will be cones setup for each athlete and they have to physically run around the cone. If they move or touch a cone, the cone has to be reset before they can continue running. Burpees are heels all the way on the box, hands release, hip open as they jump off box, but no need to pause. Score is total number of wallballs and burpees completed.
WOD 3 “WTF Was That”:
5 Minute AMRAP of
• 12 Thrusters (95/65)
• 12 Hang Power Cleans (95/65)
Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.
WOD 4 “Big Dudes”:
4 Minute AMRAP of
• 7 Power Snatch (115/85)
• 4 Lateral Burpees over Bar
Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands and you must jump off both feet together and land together.
WOD 5 “Only the Strong Survive”:
12 Minute Time Cutoff
• Run 800M with Weighted Vest (weights TBD)
• 40 KB Swings (70/53)
• Run Inside Gym to Handstand Station, Do 20/15 Handstand pushups (Scaled and Masters Do Burpees Upstairs)
Then AMRAP of
• 7 Front Squats (165/105)
• 30 Double Unders
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Swings will be done outside rain or shine and are full extension on top with bell straight overhead. Score is total number of front squats and double under reps. Weights and stations are setup on first come first serve basis.
View 2 responses
Come And Get Some!
While there is snow on the ground, and FCPS is closed, WE ARE OPEN today 
. Some come on in and get some!
However, our visit from ‘The Food Lovers’ Bill and Hayley has been canceled. We are already working on a new date.
View no responses
JANUARY 7TH, 2012 – COPA NOVA BJJ RESULTS
While we didn’t bring our usual large number of competitors, we still managed taking 3rd out of 30+ teams. Here are the official results.
View no responses
2012: Goal Setting 101
Setting Goals: For me the New Year is always a time for renewing commitments and establishing goals!
But before we set any goals, it is extremely important for us all to understand the science behind what makes goal setting work.
Setting YOUR Goals: Goals should be specific, measurable, achievable, realistic and time-targeted. Also, goals should not contradict one another. E.g. I want to fight in the cage…. and, I want to get pregnant….
Often times, people get confused about what it means to be, ‘specific, measurable, achievable, realistic and time-targeted.’ They make a goal like, I want to get my blue belt in 2012. But goals like this rely on another person’s discretion, and therefore are not measurable. Rather, a better set of goals – which would likely lead to a new belt level – are, I will attend ___ classes per week, compete at the ___, and schedule myself to be at ___ seminars and ___ events.
Setting goals affects outcomes in four ways:
- Choice: goals narrow attention and direct efforts to goal-relevant activities, and away from perceived undesirable and goal-irrelevant actions
- Effort: goals can lead to more effort
- Persistence: Someone becomes more prone to work through setbacks if pursuing a goal
- Cognition: Goals can lead individuals to develop and change their behavior
Make A Commitment: Commitments to others make personal goals even more powerful!
Feedback: Unfortunately, goal setting doesn’t usually work unless the person is getting some sort of regular feedback. If you have goals, find others who can provide feedback. Feedback should be constructive, positive, and ultimately should go both ways (the person with goals must also feel comfortable providing the coach with feedback).
To facilitate feedback, I spent a considerable amount of time creating the, “Daily Recorder.” These books will be available later this week, and every one of my MMA athletes must purchase one. While they were formatted for CrossFit, they are marvelous tools for anyone, and give coaches the opportunity to flip through the daily performance activities of their athletes.
View no responses
Paleo Challenge Final results!
Congrats to everyone who participated in the recent Paleo challenge.
Here are the results:
As a group, they lost 138lbs of FAT! That’s amazing!
The average % improvement from starting bodyfat was 15% – awesome!
These folks are going into the holiday with an average of 8lbs less bodyfat.
Now onto the winners – we have a 1st place and a 2nd place.
1st place (with a 30.3% improvement) goes to Andre Winstead! ***He wins 1-mth FREE at CJJ***
Runner-up (with a 28.1% improvement) goes to Frank Romeo. ***He wins Catalyst meals (5 Free lunches)***
I have to throw out a few Honorable mentions to Matt Stevens who had a 26.1% improvement and Mike Carlson with a 22.7% improvement.
Again – Great work to everyone!
Stay tuned for a New Years challenge to kick off with some ‘new rules’ and challenges. Possibly some team and pairs options.
View no responses
LAST CHANCE…
Last chance to sign up for tomorrow’s seminar! Want in? Register here: http://www.gracieva.com/store
View no responses
Capital’s Bad Asses!
I want to take a moment to congratulate Capital’s CrossFitters who competed on Saturday at both the Cold War Games in Lorton, VA and the Hot Chocolate 15K Race at the National Harbor, MD. Way to go! As always, you are an inspiration to the rest of us!
Also, Coach Casey will be competing at yet another ultra-event! As most of you are aware, he is now a Regional Coordinator for the Wounded Warrior Project, and as is like him, is taking his passions for helping others and fitness to a new extreme. So, welcome to the 2011 World’s Toughest Mudder!
Casey will add to his list of ultra-events (50K’s through mountains, rowing marathons, 24-hour WOD’s…) the Super Bowl of Tough Mudders: http://toughmudder.com/events/worlds-toughest-mudder-series-finals/
Ben Lunak, a Wounded Warrior, will be accompanying Casey. Here is a video of him during FGB 5:
“No matter how tough the race may be, and how tired I may get, my pain will be nothing that he and so many others have had to feel and overcome. I’m not looking for any donations, I just wanted to bring this to your attention, and to the attention of everybody at the Capital family. The workout is in two weeks, on December 17th and 18th in New Jersey.”
~Coach Casey
http://www.woundedwarriorproject.org/
