Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Post rounds completed and Rx to comments.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
"Do not let what you cannot do interfere with what you can do"*
or, Why I Should Sign Up For the Crossfit Open Sectionals
by Noah Abbott
For most of the year at CFSBK, our coaches and clients stay focused on Crossfit as it pertains to lifestyle. Lifting heavy things, practicing new skills, moving with speed and accuracy- these endeavours make us feel better, move easier, and (wait for it...) look better naked. (Groan.) With the advent of the “Open Sectionals” model for the Crossfit Games, our gym now has 6 weeks each year where we shift our focus, however briefly, to Crossfit, the Sport of Fitness.
CFSBK prides itself in being first and foremost a positive supplement to people’s existing interests, activities, and lives in general. We want to make your hikes easier, your kids lighter to toss around (gently), and your general sense of self-worth, confidence, and outlook to be bolstered by our humble living experiment in physical culture. Rarely do you hear the words “elite” or “firebreather” thrown around- for chrissakes we’ve got a book club! Why mess with that formula? Why sign up for the Games at all, where I will have to attempt the same workouts performed by the same Crossfitters now starring in a Reebok commercial near you?
“A ship in harbor is safe, but that is not what ships are built for.” -William Shedd
So said William Shedd, theologian, presumably speaking not about the religion of Crossfit but about the religion of, you know, God. Still, what Shedd said (say that 5 times fast!) holds true. We spend all year training our bodies to run and jump and lift heavy things. For 6 weeks we have an opportunity to examine that training, in an arena designed so that every athlete can do at least part of each workout. Think of it as every baseball fan getting invited to spring training with the Mets and getting to take batting practice, regardless of ability. (In fact, the Mets might want to consider this concept- they can use any help offered.)
“That which we persist in doing become easier to do; not that the nature of the thing itself is changed, but that our power to do so is increased.” -Ralph Waldo Emerson
In seriousness, testing your ability in a competitive setting, full of adrenaline, support, and feedback, can help you break through plateaus, summon the courage to attempt what you considered impossible, and show how much you can achieve with the right motivation. Many athletes at CFSBK have PRed lifts, WOD times, or miraculously discovered skills they thought were outside of their purview during competitions. Beyond simple Crossfit metrics, competition allows us an opportunity to hone our determination, bolster our resolve, and find comfort in discomfort, mindsets applicable and useful in daily life, not just when we have to do burpees.
“The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.”-Pierre de Coubertin
Competing in “The World Series of Competitive Exercise” is no small feat. Most non-Crossfitters will probably think you were on ESPN and they just missed your heat. You can say you did the same workout that Annie Thoriskjewiofjwiofnvkerjnfijercfnrfv and other really strong people did. Impress your friends! Wow your neighbors! You’ll be the talk of the watercooler!
“Black Sea, what do I see?
(This) glimmer on the ocean, (is it you?)
Black sea for you and me
(So) close but far away
Na, na, na Can there be a chance?
Na, na, na, For you and me
Na, na, na, Feel my humble stance
You're my swedish complete taboo”
-Ace of Base
Ok, so that last line makes no sense at all, but The Black Sea is awesome! We at CFSBK make a point to travel to the Open Sectionals events, wear our super fierce Skull and Crossbones T’s and support our athletes loudly and semi-intelligibly. That’s the Black Sea (I’ll leave the Swedish taboo part up to your own imagination.) So, even if you decide not to compete this year, come check out the atmosphere at the events! Lend your support, make some noise, eat and drink merrily when its all done. Who knows, maybe it will inspire you to sign up for next years Games. See you there!
Register for the Open Sectionals HERE Today!