January 17, 2017

For Time:
20 Calorie Assault bike
10 Power Snatch 75/55
20 Calorie Row
10 Power Snatch 75/55
200 Meter Run
10 Power Snatch 75/55
**9 Minute Cap

Rest 9 minutes

4 Rounds for time:
15 Burpees
50 Double Unders

:30 Calf Stretch each leg
1:00 Dragon Stretch each leg
1:00 Lizard Stretch each leg



Before I rehash the weekend, I want to thank everyone who trekked down to

Miami to support us…Drew, Cliff, Matt, Lilli, Kitty, Laura, Rosanne, Steve, Bobby, Mikaela, Laura B, Kat, Amy Z, John Z, Alyssa, Trey, Gina, Katie, Diane, Sue, Charlie, Carla, Karrie, Kyle, Frankie, Cammie (am I missing anyone?!) It was AWESOME to see your faces and have your support.

Secondly, I want to give a huge shout-out to Richard Mutterback, who volunteered his time to be a judge all weekend. I think his role is actually more taxing than competing. It takes hundreds of volunteers to pull off such a big event and he worked his tail off, awaking way before the events and staying very late after. He barely got breaks and was expected to be “on” the entire time. HE. WAS. AWESOME. It was so great to high-five him on the floor at our final event!

OK…on to the team recaps.

Our elite guys (Hans, Johnny and Marco) were up against some super teams made up of CrossFit Games athletes from all over the globe. Many were sponsored by companies and are professional athletes who are paid to train hours each day. To even qualify for the Elite division is an accomplishment itself. I think the guys would agree that the weekend had its up and downs – there were good performances and those that could have gone better;

there were some judging and equipment malfunctions outside of their control; there were lots of learning experiences and opportunities to become a

more cohesive team.

The guys finished 48th out of 53 teams, which is about where they were ranked when they came in. Their strongest finish was in event 7, which was a team 1000m sprint on a True Form Runner, where they placed 14th overall. I know that they all had a blast working together and we loved watching them throw down – they belonged there!

Our Rx girls (McKenzie, Liz and Wendy) ended up 19th overall out of 45 teams. We entered the competition at the bottom, barely qualifying. We had a few really strong finishes – 1st place in the 1000 m sprint; 8th place in the monkey bar/sandbag hill run/toe-to-bar workout; and 10th in the heavy chest-to-bar Fran event. Our weaknesses (namely Wendy and Liz’s) in gymnastics were exposed, as McKenzie carried

the team in those movements! But, we worked really well together and has such a great time. And we can’t work on becoming better athletes.

All in all, a fabulous weekend! The weather was ideal, we had the support

of our gym friends, we had lots of laughs and I think we are all grateful

to be healthy and strong. Now…time to focus on the CrossFit Open!


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