**if anyone has a projector we can use for this Saturday send us an email. We just want to stream some pictures from the computer up on the wall. Community@CrossFitFederalHill.com**
Cold War 3
The Cold War competition was last weekend and boy they did not disappoint. We sent 2 teams from CFH consisting of 8 athletes, 7 of them being coaches! As always it was a great learning experience and gave us plenty to work on! The workouts consisted of swimming, ruck sack burpee clusters (yes I meant to say cluster not thruster) towel pull ups, carrying people in the snow, tire flips, holding stones, rope climbs, and strict pull ups with a weighted ruck sack on your back.
Out of 40 teams we placed 12th and 30th. Overall we went in with no expectations so we are happy to come out injury free and with a good experience behind us! Below are a few pictures with captions about the weekend!
The weekend started with Towel Pull ups (you can see Eric in the background doing them) and hanging cleanings, that is Allie in the front hitting a few cleans.
From there we went outside to pick up a heavy stone (145#) and hold it while our partner did 100 doubles. We did that for 6 rounds and had an eight min time cap. Coach Matt and Coach Geo squeezed it out in 7:57.
The final event of Day one involved rope climbs, here is Coach Eric scaling the rope!
Everyone is working! Bayne on Wall Balls, Brian on the rower, Blair on KB swings, Buck on Snatches. 2 min at each station and then you switch!
One arm dumbbell snatches for Blair! She never attempted this move before this weekend and she learned how to do it in the middle of the WOD. Amazing to watch and inspiring to have her as a coach here at CFH.
Mobility WOD
1 min each arm x2 getting into the first rib (1:37 in this video)
1 min each leg x 2 Floss the hamstring (2:47 in this video)
WOD
20 Pull ups
20 Hanging Power Snatch (115/75)
40 Push Press (115/75)
40 Burpees
60 Air Squats
60 Sit ups
Team CFH at the Cold War just before the last event!
Competitors WOD
5 min of mobility on your shoulders. Get a ball or band and stretch…
Then….
100 Double Unders
50 Handstand Push ups
40 Toes to Bar
30 Shoulder to Overhead (165/100)
20 Lunges with the Bar in the Front Rack (165/100)
25 min Cap
This was a regional WOD in 2013, the cap in regionals was 17 min. Ben Smith, a competitor in the Mid Atlantic completed this WOD in 9:00.