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Friday 140411

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Sue doing a great job with the tempo ring rows: perfectly straight body, chest up, and shoulders retracted. That's what it should look like!


For those of you that are curious or interested, we've got some more info about the Granite Games. Below is a re-post of the info that they sent to us once we got our community set up. Anyone is welcome to participate and if you enjoyed the Open, this is a great avenue to get more of that competition action. It'd be awesome to have a good size group from Sanctify participating. Read below and if you've got questions, direct those to Paul.

CrossFit Sanctify has partnered with the 2014 Granite Games, North Central’s premier fitness event.  The Granite Games is sure to be a festival atmosphere, uniting fitness enthusiasts from all genres of sports, and drawing athletes from all over North America.  

HOW DOES IT BEGIN?

The Granite Games Online Qualifier! Any athlete intending to compete as an individual or with a team of 4 is required to participate in the Granite Games Online Qualifier. Rather than relying on luck-of-the-draw the morning of registration, all athletes will participate in a fun, 3 week online competition and earn their spot at the 2014 Granite Games.

Whether you are looking to earn a place on the floor at the Granite Games or see where you stand against their peers on a broader platform; the Granite Games Qualifier is guaranteed to deliver the thrill of competition to athletes of all levels.

Where do You Come in?

The Online Qualifier will be here before we know it, and we need all hands on deck! Whether you were born to compete or just want to get a taste of what competition is like, the Qualifier is for all of us. It’s guaranteed to be a blast, and we’ll even have the chance to qualify a co-ed team for the Team Division!

How to Register

Go to: http://www.thegranitegames.com/page/show/1123916-athlete-registration starting 4/15/14 to register for the online qualifier.  Select our Community Team when registering: CrossFit Sanctify 1 

MAKE SURE TO USE OUR COMMUNITY CODE : ATHLETE2014  (You  will go through the online registration process, when you come to the Shopping Cart Page of the registration session, you will enter the discount code and hit "Apply" to see the original registration amount crossed out and the new discounted amount reflected. Please Note: each discount code is CASE SENSITIVE).

Why a Qualifier?        

The Granite Games is keeping with their goal to provide a top-of-the-line competition for athletes of all levels; The Granite Games is broadening the scope of its competition to reach a larger audience.  Rather than relying on the luck-of-the-draw the morning of registration, all athletes will participate in a fun, 3 week online competition and earn their spot at the 2014 Granite Games.  Whether athletes are looking to earn a place on the floor at the Granite Games or simply to see where they stand against their peers on a broader platform, the Granite Games Qualifier is guaranteed to deliver the thrill of competition to athletes of all levels.

The Qualifier will take place over the course of three weeks:

  • Week 1 begins on June 4th and Week 3 completes on June 22nd.  At this time, the following top athletes will be invited to compete in the Individual Online Sectional which begins June 25th.

AsRx - 200 Men/200 Women
Masters 40+ - 50 Men/50 Women
Masters 45+ -  25 Men/25 Women
Masters 50+ -  25 Men/25 Women

  • Individual Sectional’s Ends on June 29th and the following Sectional placeholders will receive an invite to compete in the 2014 Granite Games (*registration fees apply):

AsRX – 72 Men/ 72 Women
Masters 40+ - 24 Men/24 Women
Masters 45+ - 12 Men/12 Women
Masters 50+ - 12 Men/12 Women

  • July 2nd is a by-week for athletes.  At this time, all scores for athletes that qualified and registered for Individual competition at the 2014 Granite Games will have their scores removed from the Team Leaderboard.  The Team Leaderboard will be re-calculated to establish the final standings for the Community Team Leaderboard.  From there, each team’s, top 2 male/2 female scores from weeks 1, 2, & 3 will be combined to form their overall community team score. The top 100 ranked teams will be invited to compete in the Team Sectionals.

The following top Community Teams will be announced to compete in the Community Team Sectional, which starts on July 8th:

  • Community Team -100 Teams

The following Team Sectional placeholders will receive an invite to compete in the 2014 Granite Games (*registration fees apply):

  • Community Team -64 Teams

If an athlete does not qualify as an individual or their Community does not qualify a team, they may register in the following divisions:

Team Open II Scaled-Teams of 2-Same gender: 60 Men, 60 Women teams-this is an open division which does not require completion of the Granite Games Individual Qualifier.

Team Open II -Teams of 2-Same gender: 30 Men, 30 Women teams-this is an open division which does not require completion of the Granite Games Individual Qualifier. 

*******NOTE-If an athlete participates in the Online Qualifier, they will be granted Early Bird Registration Access before registration opens to the public. We anticipate this division’s registration will not be open long*******


Prehab

A. Box jumps (moderate height, up to 12"), 40 jumps broken up however
B. Box jumps (higher, up to 20"), 20 jumps broken up however
C. Depth jumps (DEMO, low to medium drop height, up to 12"), 15 ground strikes

Notes: Be sure to watch the demo of the depth jumps and listen to the "how to." For some of you that aren't as strong or are new to training we'll simply want you to do altitude landings, where you simply step off the box and stick the landing with sound mechanics (soft landing, knees out, etc.). For those of you that have better relative strength and are more trained, practice actual depth jumps where you step off the box and immediately rebound vertically as high as possible (not onto another box, just straight up).

Those that can't do a STRICT muscle-up

A. Strict C2B pull-ups (supinated), 5x5 @ 30X3

Notes: 2:30 clock. This is the same as last week. For those of you that were close to successfully completing all 25 reps last week, try and get them all this week. If however, you need to use more than a single green/gray band to accomplish this, we want you to do ring rows instead with the exact same tempo. It will be on you to adjust your foot position/body angle to make this as challenging as possible while still maintaining the sets/reps and tempo. We want YOU doing the work, not a bunch of bands.

Those that can do a STRICT muscle-up

A. Strict muscle-ups, 5x2-4

Notes: 2:30 clock. Goal is more than last week and at least 10 of them. If you can't do at least 2 per set, then I just want you to do as many sets as needed to get 10 reps within the 12.5 minutes that everyone else will be working on pull-ups.

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For time:
35 box jump step-downs, 24"/20" (no step-ups)
30 alt'g DB snatch, 101 - 40/25lb, 201 - 50/30lb
25 burpees

25 box jumps
20 alt'g DB snatch
15 burpees

15 box jumps
10 alt'g DB snatch
5 burpees

Notes: 12 minute cut-off. All week the WODs have been very aerobic in nature: pacing required and build-in rest. This isn't that. This is a test. Get some.

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