Month: February 2013

Till Death Do Us Part 

In partners:

As many round in 20 minutes of:

10 ring rows

10 push-ups

30 squats

This is a two-person version of Cindy, but partners can divide up the work as needed for the best score. A partner could do one round, and then a partner could do the other, or they could split up the work – one does the upper body, one does the lower – or whatever combination they want. The partners may not work at the same time.

Kaylyn doing wall walks to a box! Awesome!

Dedicated to garage original Dale, and his wife-to-be, Kaylyn. Congrats!

The Open is almost upon us, and it’s great to see the 204 team filling up. You can check it out here: CrossFit 204 team.

If you’re still on the fence about registering, feel free to ask any coach. The question most asked is this:

Can I compete even if I might not be able to do everything?

Yes. In the Open, most of the challenging weights and movements are placed so you must earn your way to them, which allows broad participation. For instance, last year muscle-ups came only after a lot of wall-balls and double-unders. If you couldn’t do muscle-ups, you were scored on wall-balls and double-unders. We expect things to be the same this year, and if something comes up that you can’t do, we’ll complete as much of the workout as possible. You only need to notch one rep to enter a score for the workout, and we’ll try to complete as much of the RX’d workout as we can so we can give you a score. If at that point we need to scale a workout, we’ll do so, and you can continue the workout without scoring additional points.

There is no pressure to compete. You are already on the team if you train at the gym, and the success of the competitors is directly related to the atmosphere and community you create every class. If you don’t compete, come out and support the team!

If you are competing, here’s how we’re going to roll.

Starting March 6, the workouts will be announced Wednesdays at 7 p.m. CST at Games.CrossFit.com. We will be doing the Open in three spots. Please do your best to make one of these three slots. Other times can potentially be accommodated by special arrangement, but we hope to avoid running Open workouts at all sorts of times on different days.

Thursday 8 p.m.

Friday 8 p.m.

Sunday 11:30 a.m.

The open-gym and small WOD on Friday will be cancelled, and the second hour of Dale’s Garage on Sunday will be cancelled.

People who have signed up for the Open will be able to sign in for CrossFit Games Open WOD slots in our calendar. If you have any problems doing so, please email info@CrossFit204.com. If a slot is full and you would like to do the workout at that time, email us and we will do our best to accommodate you.

We will judge and score your workout according to the standards released every Wednesday. Please review the standards, practice the movements and ask the coaches any questions. After the workout, athletes will be required to log their scores, and we will have a computer available for you to do so. We recommend you do so immediately so we can validate the scores. If you submit a score after the Sunday deadline, it will not count, and there is nothing we can do about it.

After scores are submitted and validated, you will appear on the worldwide leaderboard, and on the Canada West leaderboard. CrossFit 204 will appear on the team leaderboards. The team score is determined by the top three men’s and women’s scores from the gym for each workout, but be clear on this: Every member of our team, and every member of our gym, should take pride in the team score. The team placing doesn’t represent the strength of only six athletes; it represents the strength of the 204 community.

If you have questions, please ask any of the coaches. Almost all of them are experienced CrossFit competitors who can help you perform your best.

Good luck!

“He knows not his own strength who hath not met adversity.” –William Samuel Johnson

In tribute, please wear your oldest, rattiest T-shirt. If you own zubaz apparel, now is the time to show it off.


21-15-9 reps of:

Deadlifts (225/155 lb.)

Kettlebell swings (70/55 lb.)

Floor, bench or incline press 3-3-3-3

Ring rows – 3 sets of max reps

Pulling block  – Select two additional pulling movements for 3 sets of max reps (see below)

3 max sets: toes-to-bars + hollow rocks (no rest between)

Pulling block options for Feb. 25:

Strict, weighted or band-assisted pull-ups

False-grip ring pull-ups

Pendlay rows: http://youtu.be/ZlRrIsoDpKg

Bent-over dumbbell rows

Barbell, dumbbell or kettlebell curls

Chest-to-bar isometric holds

1.5s: 1 pull-up and one partial rep – either from the bottom to halfway or from the top to halfway, depending on where you need improvement