2010 CF Games

Will your deployment / underway schedule support?

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The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.

There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.

The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

 

9.30.09

ANGIE

 

100 Pullups

100 Situps

100 Pushups

100 Squats

 

For Time

 

A – 50 reps of each

R – 25 reps of each

9.27.09

Run 5k


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9.26.09

Rest Day


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9.25.09

Endless Pullups

With continuously running clock, conduct 1 rep each minute so that you add 1 rep each minute, until you cannot complete that round's set within the 60 seconds.

(i.e. - start 1, at 1 min - 2, at 2 min - 3...etc)

Record full rounds completed.

9.24.09

Front Squats

 

5,5,5,5,5

9.23.09

Tabata Row

50 push ups

Tabata Row

Tabata push ups

600m Row

For time

9.22.09

Rest Day


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9.21.09

5 rounds for time of:
Run 400 meters (or row 300m)
25 Burpees

9.20.09

AMRAP in 20 minutes of:

10 Pull ups
10 Dips
5 Box Jumps

9.19.09

30 clean and jerks for time

A- 1/2 bodyweight
R - 20-45 lbs


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9.18.09

Rest day

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9.17.09

"Karen"
150 wall balls for time

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A- 75 wall balls
R - 75 squats (no ball)


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16SEP09

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.

 

15SEP09

Tabata Row

 

2 min rest

 

Tabata Push ups

 

2 min rest

 

Tabata Back Extension (with 45lb KB)

 

 

9.10.09

3 rds of:

3 deadlift
3 hang clean
3 front squat
3 push press


3 rep max throughout


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9.9.09

9 rds for time of:
9 pull ups
9 handstand pushups


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05SEP09

2-man team (noted by 1 and 2) event.

 

2 rounds of:

1 – run 400m

2 – Sloshy pipe presses

(switch)

 

1 minute rest

 

2 rounds of:

1 – run 400m

2 – Box jumps

 

 

9.3.9

Tabata row


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