Week Six of the Crossfit Games Open

April 26, 2011

11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups

and on and on…

This was the final workout of the Crossfit Games Open(http://games.crossfit.com/).  Several of our athletes(Phil Madrid, Mark Martinez and Peter Trevisani)  and one of our coaches (Crow Rising) have been competing in the Open. This entails doing each weekly WOD twice(once at the beginning of the week and once at the end) and submitting their scores along with thousands of athletes around the world. Competing adds a new a different element to Crossfit. We are so proud of these guys for stepping up and asking more of themselves.

This is a cute article that was posted on the Crossfit Games website. Just goes to show how Crossfit can be for every one!

Three Generations of CrossFit

By CrossFit on 04.25.11

Courtney Fitzharris is a 17-year-old competitor in the Open. A “sporty person” by nature, CrossFit came to her naturally. In fact, it’s all in the family. Courtney is competing alongside her mother, Lynne Fitzharris, and grandmother, Margaret Howarth in the 2011 Reebok CrossFit Games Open. This is a whole new kind of bonding.

The three generations of women workout at CrossFit Penrith in New South Wales, Australia. Lynne introduced the sport to both her mother and daughter, and both were hooked immediately. All are involved for different reasons, but are proud to cheer one another one during the Open Workouts … here are their stories.

The daughter. Courtney says she has always been athletic and fit, having played soccer for ten years and running cross-country. But now, her sport is CrossFit. She started in September 2009. “Up-to-date, my CrossFit journey has been awesome!” she says. “I love everything about it – the workouts, atmosphere, support, competitions, community, and my CrossFit family.”

After a soccer injury put her in a boot, Courtney turned to CrossFit, doing the best she could with her boot on. “I remember doing Barbara … and doing pull ups was a killer, as it was like weighted pulls ups.” But she found things she could do, even with her limitations. Now, she has given up soccer to fully concentrate on CrossFit. “In a nutshell, CrossFit has really made an impact on my life for the better,” she says. “I have enjoyed every second of it.”

Courtney now balances her studies, a part-time job in the café of a gym, Origin of Energy, where she also teaches group classes, and CrossFit competitions. One of her goals is to make it to the Games. Her workout schedule consists of doing every movement once a week, “consisting of running, rowing, O lifts, met cons, speed and power, hypertrophy, sprints, and core at least five times a week.” If she gets that all in, she allows herself two rest days.

Her strategy for the Games is to just take it one workout at a time. “I plan to take the WODs as they come, and figure out the best strategy I see fit, “ Courtney explains. “And when I do it again, I’ll assess what needs changing and either change the strategy or do whatever it takes to better my score.”

Having her mother and grandmother competing alongside her is a great motivation tool. “I love it so much! I couldn’t think of anything better.”

Mum. Now, at the end of Week 5, Lynne is sitting in 3rd place overall in the Masters 45-49 Age Division. No stranger to competition, she has been in the fitness industry since 1988. “I am a certified Body Pump, Body Step, Body Attack, and RPM Less Mills Instructor, and I have my cert one in CrossFit and my advanced coaching certificate in CrossFit.”

Lynne first learned about CrossFit in a “globo gym” where she worked as a personal trainer by a friend, Glenn Mitchell (owner of CrossFit Penrith). “Glenn always knew I was up for a challenge where my fitness was concerned,” she says, “ and would tempt me by suggesting workouts that sounded too good to refuse. He knew I would take the challenge, and there, my CrossFit appetite was started.”

Lynne, who describes CrossFit as a “breath of fresh air,” has been CrossFitting seriously since 2009. She entered the 2010 sectionals with the notion to simply support her teammates … and then ended up getting 6th place. “I realized after placing 6th that I can actually do this thing, and can hold my own a little bit, even against girls more than half my age.”

Her goals with CrossFit include to “keep healthy, fit, and happy first and foremost,” she says, “but this year, to make it to the top 20 in my masters category … and hopefully go to the U.S.A.” She’ll tackle the Open workouts, “ as I do with all my WODs – with everything I have got.”

Lynne’s strategy is to “Train, train, and train again,” she says. “The harder the better. It’s just how I like to do it.” As a former gymnast, stretching and flexibility are key. She says she stretches religiously.

Lynne is so dedicated to competing in the Open, she put off a trip to Africa with her husband for eight days to complete Workouts 11.511.6. She says the new format is “interesting, but stressful. My husband had been very understanding with me already knowing how much competing means to me, but missing the rest of the trip would be pushing his patience, too.” and

Lynne shares Courtney’s sentiment when thinking about having her family competing with her. “To me, my family and exercising are the best things in the world, so to have them both together means it doesn’t get any better than that for me.”

Nan. Margaret has been a member of a gym for more than 16 years, participates in a bushwalking group, does group exercise, and takes a boxing class. “I have always tried to be active, but with CrossFit, I feel fitter than I ever have,” she explains. “I like the moves and the different exercises. I have lost weight without even trying to, and I am definitely stronger.”

The 78-year-old, who has been CrossFitting for about 12 months, says she is competing in the Open simply for the fun of competing. “I will do my best in the sectionals and just enjoy myself.”

Margaret says she likes the new format for the Open due to the comfort of being able to do them in her own box, as well as being able to watch and cheer for her. “I enjoy going to Games days to watch my daughter and granddaughter compete because I like being with all the people at CrossFit Penrith. It’s very exciting. I am very proud of all my family.”



Mobility WOD