Look, I’m really trying to get some observations up from the Games. But writing is hard, and it’s nearly impossible to find enough adjectives for the amount of hyperbole I am gonna use to talk about Rich. So for now you get a half…
Half an Observation
Five Observations From the 2014 CrossFit Games:
.5) Rich Froning’s stealing of Mat Fraser’s chalk, and subsequent crushing of it in his hands, was the single coolest and metaphoric thing ever done by a competitive exerciser.
Lemme set the stage for those of you who didn’t witness this soul stealing event… Rich and Mat go out hard on the first few rope climbs of the sophomorically named “Thick & Quick” event. Mat falls a little off pace with Rich when he stops to grab a piece of chalk. The chalk was sitting on the front corner of his crash pad, and he’d carefully broken it and placed it there so he could grab it on the way to the barbell. Rich finishes the final rope climb with Mat about half way up. He jumps off the pad, looks back at Mat, grabs the chalk Mat had staged, and crushes it in his hands – unceremoniously destroying the hopes and dreams his closest competitor.
I don’t know, call me crazy
or an asshole, but that’s just fun. I’m not sure if Rich knew he was creating a heat-of-the-moment metaphor, if Jesus told him to pick up that chalk, or if he forgot which pad was his and grabbed the nearest white powdery substance. But I do know, in my opinion, this was the first year the Games looked like a full on professional sporting event, and that’s what professional sports have – characters and drama.
1) Power Snatch: 2RM (drop first rep) – 2X1@95%, 2X1@90%
Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.
2) Snatch Balance: 4X3@100-120% of max double from #1
1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds
12 minute AMRAP of:
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)
Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.