Games Preparation

Jun 30th, 2009

Games Preparation

Brandon “PSR” Banks-CFO Team Captain

The CrossFit Games are upon us! Our Affiliate Cup Title will be defended by Team CFO: Audra, Journey, MJJ, Brandon, Manwell and Steven.

The Team Competition will take place on Friday, July 10. The top five teams from Friday’s competition will compete on Sunday in the Finals for the Affiliate Cup Title.

Both of our individual competitors (Tamara and Candace) will be competing either the 11th or 12th (or both).

We will be setting up “Camp CFO” with enough room for competitors and spectators alike. Look for the sign-up on the white board at CFO for those of you who want to pitch in for meat, snacks and beer.

Post your ideas for the best “send-off” party you can imagine for our athletes.

Tomorrow’s WOD (6/30/09)

For time:
100 Burpees
3 L-Pull-Ups every minute

Workout is done once 100 burpees are finished with. Number of L-Pull-ups will vary depending on how long it takes you to get through the WOD.

DISCUSSION 27 Comments

  1. sierra June 30, 2009 at 5:24 am

    Awesomest/scariest WOD ever!!!

  2. Papa Brad June 30, 2009 at 5:38 am

    Sierra – You have a pretty warped definition of “awesome”

    Nicole – I think you forgot the 5 punches to the groin every other minute.

  3. pelon June 30, 2009 at 5:43 am

    we can sub those in for the L-pullups if you want papa brad. I think this wod rules!

  4. Brandon B. June 30, 2009 at 6:07 am

    This wod will take less than 10 minutes. Hopefully, there will be a challenging finisher.

  5. bad brad June 30, 2009 at 11:46 am

    That’s the Brandon Banks I know!

  6. jp June 30, 2009 at 4:18 pm

    I don’t understand this WOD. Please explain. And when I say “explain,” I mean “go to hell.”

  7. jp June 30, 2009 at 4:22 pm

    I’m sorry. I didn’t mean what I said earlier. It’s just that burpees make me emotional…

  8. TomC June 30, 2009 at 4:47 pm

    > Post your ideas for the best “send-off” party you can imagine for our athletes.

    While it goes almost without saying, David Hasselhoff must be in attendance, preferably with KIT.

  9. lance June 30, 2009 at 4:52 pm

    Brandon, For 12.5 years I thought I was my sons hero. Things have changed in the Velasquez and you are all he talks about. Ask him to do the “Brandon” impersonation. It’s so you…

  10. megan June 30, 2009 at 5:48 pm

    A “send off” party makes me think of soldiers going to war. We could have a Navy themed party where everyone dresses up like sailors. This will be a great party as well as fulfill a personal fantasy. Just a little inappropriate. My alternative idea involves pull-ups and Tequila. First one sounds better, right?

  11. Allen June 30, 2009 at 6:04 pm

    Just one question: who is Captain B about to spank in that picture????

  12. sierra June 30, 2009 at 6:05 pm

    Megan – you’ve been hanging out with Robin, haven’t you? I wanna hang out with you guys!
    Brandon – seriously, you’ve replaced Johnny Knoxville in our household.

  13. TomC June 30, 2009 at 6:37 pm

    > This will be a great party as well as fulfill a personal fantasy.

    Megan, this is the best thing I read all morning. To repay you for the laughs, I will provide you and the rest of the unfortunates that read these comments with volume 2 of my treatise on squats after lunch.

  14. Lydia June 30, 2009 at 7:58 pm

    What’s the sub for L-pullups? Please tell me I don’t have to squeeze my ass into one of those bands of death, not a pretty picture…

  15. Leigh June 30, 2009 at 8:04 pm


    Can’t wait.

  16. Mike Minium June 30, 2009 at 8:06 pm


    Sub for L-pull-ups would be tuck pull-ups. Sub for tuck pull-ups would be strict pull-ups. Sub for strict pull-ups would be strict band pull-ups.

    End of story.

  17. Nabil June 30, 2009 at 8:06 pm

    Sick WOD Mike! I will definitely be using this one at my box at some point in the future. I will acknowledge you before the workout and give you continual verbal HJ’s while the class goes through the workout. Basically it will be like every other day at my gym.

  18. TomC June 30, 2009 at 8:21 pm

    > NO!!!

    Prepare yourself, Megster. This is going to be good.

    Brandon also brought up a good point in his comment from a few days ago when he referred to the low bar back squat as “the good morning / low bar squat.” This is what often happens the weight on a low bar squat is too great and the trunk muscles do not properly transmit the force generated from the legs to the bar. However, in defense of the low bar back squat, it’s not supposed to be that way. I submit the following video from the Prophet Rippetoe.

    This is what a set of low bar back squats should look like. Note that no good-morning style movement is occurring. I also have a lot of respect for a guy that practices what he preaches. Rip is in his early 50s and is still squatting, just like he tells everyone else to do. He’s also squatting 315 for reps, which I find quite impressive.

  19. Candace June 30, 2009 at 8:52 pm

    I do enjoy knowing that Rippetoe squats to some type of worldly jazz music… and knowing what “the prophet’s” squats look like. Thanks for sharing Tom!

    It’s clear we all have our role models…

    Brandon is Bennie’s
    Rippetoe is Tom’s
    Mike is Nabil’s

    Today’s post has me wondering who mine is… once you decide who your role models are… or more likely, acknowledge that they are your role models, I think you are really a step ahead in the game. You are a little clearer on what you’re trying to achieve and, moreover, one route to arrive there.

    Ok… no end in site on that thought so I will just stop here before I derail the rest of what still might be a productive afternoon. Anyone who wants to soul search their role model with me… feel free to give a call:)

  20. Stephen June 30, 2009 at 8:57 pm

    i like megan’s tequila + pull ups idea

  21. Journey June 30, 2009 at 9:15 pm

    I also like megan’s idea, although how about that be our return home party. We do get two parties out of this right? Also Audra D and I are taking applications for personal attendants at the games. Those with no experience in fanning, feeding or massaging need not apply.

  22. Joe P June 30, 2009 at 9:46 pm

    that WOD kinda sucked. for anyone who hasn’t done it, if you rest between pull-ups, the number of burpees per round goes down fast.

    i know justin’s time looks good, but he only did 18 pull-ups.

  23. Joe P June 30, 2009 at 10:44 pm

    lance and justin, thanks for the support today!

  24. sierra June 30, 2009 at 11:47 pm

    Lance and Justin, thanks for the support of Joe today while I was suffering through it right next to him (and about 25 burpees behind him!)!

  25. Justin July 1, 2009 at 12:45 am

    Sierra I was cheering you on. I just think your mind was shuting down at around burpee 70 and you could only hear yourself counting the rest of the burpees:) Your L pull-ups were impressive.

  26. Joe P July 1, 2009 at 1:07 am

    uh-oh. lance is in trouble.