TGIF! Today we’ll be doing the 2009 CrossFit Games Chipper WOD. This should be a great WOD, and test our mental strength as well as our physical strength. This WOD was designed for the fittest in the world so don’t worry, there are lots of ways we can scale it!! So come on in, you always feel better after a good WOD.

Here’s a video clip with some highlights from the 09′ Games WOD: 2009 CrossFit Games Chipper WOD 
Link to the Women’s WOD: ’09 Games Women’s Chipper WOD

This was the eighth and final event in two days that the Games athletes completed. Earlier that day, they had already completed a 1 Rep Max snatch and an 8min triplet of handstand pushups, KB swings, and GHD sit ups.

2009 CrossFit Games - Women's Chipper Heat 1

 2009 CrossFit Games Chipper WOD:

  • 15 – squat cleans (155#/100#)
  • 30 – toes to bar
  • 30 – box jumps (24″/20″)
  • 15 – muscle-ups (10 muscle-ups females)
  • 30 – push presses (40#DB’s/25#DB’s)
  • 30 – double-unders
  • 15 – thrusters (135#/95#)
  • 30 – pull-ups
  • 30 – burpees
  • 300ft – Overhead walking lunges (45# plate/25# plate)
  • Workin on those Toes to Bar | Cascade CrossFit

    Workin on those Toes to Bar | Cascade CrossFit

    Rocco, rockin on muscle ups | Cascade CrossFit

    Rocco, rockin on muscle ups | Cascade CrossFit

    Times | Cascade CrossFit

    Times | Cascade CrossFit

     

Annie T. Women's Games Champion and always smilig! She's also only 21!! | Cascade CrossFit

Annie T. Women's Games Champion and always smilig! She's also only 21!! | Cascade CrossFit

Skills/Strength:

15 min Pistol Practice

-Try to get a total of 25 each leg in the 15 minutes-

WOD:

5 x 200m Sprints

1 min rest between each round

then…

10 x 10 Back Squats

Partner up! Find a weight that is light enough where you can do it as fast as you would 10 air squats, but with enough weight to push you a bit. One partner goes while the other rests, immediately switch when the partner finishes their set.

Again, just a reminder to please get your money in for shirts and sweatshirts. Haven’t had too many people pay and it’s a large order, so please get those in as soon as you can. Shirts are $25 and sweatshirts are $40. Thanks guys.

WOD SCORES

WOD SCORES

 

SKILL:
2 minutes;
Max Rope Climbs

 

WOD

14 min AMRAP

Odd minutes-Hang Clean (115,85)

Even Minutes-Box Jumps (24,20)

2 min Rest….

6 min amrap

2 wall climbs

10 wall balls

10 v-ups

2 burpees every minute on the minute

Score is total number of reps of the 2 AMRAPs!!!

 

FYI, as many of you have probably noticed, we have started to sell AdvoCare products. We haven’t said much about them because this is something we don’t want to push on anyone or feel like we are “selling you on”, but, it is true that these are great products and can really help you achieve results you are looking for. Figure I should just quickly mention about it .

I also wanted to mention this because Kyle and I have decided to do part of the 24-Day Challenge. There are two phases in it: The Cleanse and the Lean in 13. The whole Challenge helped people have some pretty awesome results with significant weight loss and a changed attitude towards eating. The Challenge is structured with an eating plan and certain supplements to take during the two phases. Please let me know if you are interested in doing the Challenge as I am going to try to order up products for people who want to do it. I’m not going to necessarily set a “Start” day for everyone, as we all have different things going on, but, if we all get started around the same time, we can do it somewhat together! Additionally, Silke is getting real serious for competing in the Games next year and has decided to do a 1 month plan with this Challenge and a workout program. I guess AdvoCare products are the only products WADA approved which means they are totally OK to use if you are going for The Games. For those of you who were interested to see her 1 month training, it is listed under Articles on the Getting Started tab of our website. It’s a link to a note on my FB.

I think that’s it! Feel free to email me with any questions or if you think you want to do it so I can get it all ordered. Thanks guys! [email protected]

Cascade CrossFit | Wall Climbs!!!

Cascade CrossFit | Wall Climbs!!!

 

Cascade CrossFit | Times

Cascade CrossFit | Times

Fun day yesterday. Cool to see so many more people RXing the Double Under WODs. If you still don’t have double unders…you have to practice. They are so darn frustrating, but you can do it with some decent practice!!

Today is going to be fun. Bunch of stuff in the hat today!

Chris Spealler getting low on the Overhead Squat

Skill:

3 rounds:

1 min of Max set of Toes to Bar

Rest 1 min

Strength:

Push Press 5-5-5-5-5

(Go heavy and push yourselves. Try to increase weight each set. If you fail and cannot keep increasing weight, go to a weight that is HARD for that set of 5)

WOD:

12-9-6-3

Overhead Squats (115/85)

Ring Dips

3…2…1…GO!

 

If you guys haven’t  paid for your sweatshirt or shirt yet, please do so. We have ordered the sweatshirts but not the shirts yet as we need some more people to pay. Shirts are $25 and sweatshirts $40. Bring in check or cash and we’ll get you marked down! Thanks guys!

WOD TIMES

WOD TIMES

 

ATTENTION!!! A CELL PHONE WAS FOUND BY JESSICA AROUND THE 4:30 CLASS! THE CELL PHONE IS AT CASCADE IN SAFE KEEPING! CONTACT TENNY OR KYLE IF IT BELONGS TO YOU! :)

9am'ers DOIN WORK on toes to bar | Cascade CrossFit

9am'ers DOIN WORK on toes to bar | Cascade CrossFit

 

No Machines. No Egos. NO EXCUSES!! Heidi getting after it | Cascade CrossFit

No Machines. No Egos. NO EXCUSES!! Heidi getting after it | Cascade CrossFit

 

Welcome to CCF Jeff Wickman! Way to bust it out | Cascade CrossFit

Welcome to CCF Jeff Wickman! Way to bust it out | Cascade CrossFit

Lets get this week started right with some double unders and hurdle burpees!

 

50 Double Unders

10 Lateral Hurdle Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

………………Whhheeeeewwwww!

Cascade CrossFit | Times

Cascade CrossFit | Times

Cascade CrossFit | Lots of people...looks like summer's over:-)

Cascade CrossFit | Lots of people...looks like summer's over:-)