CrossFitters

Chris LaLanne, pictured here with the "Godfather of Modern Fitness", Mr. Jack Lalanne, will be participating in this year's Winter Open!



Chris finished 12th overall in the 2010 Norcal Sectionals. Chris is a great athlete and we are happy to have him as part of the Winter Open.

Welcome Chris!

Jack LaLanne Video-Life is a Battlefield

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Gayle Shalloo is coming back to the Winter Open!

Gayle finished 8th in the 2010 Southwest Regionals and was the 2011 Winter Open 2nd place finisher.



Welcome back Gayle!

Thanks for supporting the 2012 Winter Open!

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Amanda De Rosa, who tied with Britney Barber for 1st place in last year's Winter Open registered to compete in the 2012 Winter Open.


Welcome Back Amanda!

Thanks for supporting the 2012 Winter Open!

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Peter Egyed, who placed in the Top 10 in 3 of the first 5 CrossFit Games,
and who placed 4th in The 2011 Winter Open, just registered for
The 2012 Winter Open.



Great to have you back Peter!

Thanks for supporting The 2012 Winter Open.

http://www.winteropen.com/ Registration open for another 9 hours!

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Here are the two Online Qalifying Workouts for the 2012 Winter Open.

These two workouts were programmed by Freddy Camacho and Chyna Cho of
CrossFit One World!!

Please read descriptions carefully and watch associated videos.

When you upload your videos to SicFit.com please be sure to include the following in the title:

Your Name, "WOD #1" or "WOD #2", Time

Your timer must show during the video and you must clearly establish that you are following the requirements. Make sure the angle of the video camera is such that we can see chin over and in front of the bar during the pullups, squat depth, angle to the barbell in the bar-facing burpees and completed HSPUs. Any uncertainty will result in your entry being disqualified. Do not upload more than one video per workout.

************ ATTENTION MASTERS WOMEN ************
"There is a mistake in the narration of the video with regard to the weight for the Master's Women. In the narration Freddy says the Master's Women's weight is 95lbs, but it is, in fact, 85lbs. I repeat, "The Master's women's weight for the Bear Complex in WOD #1 is 85lbs."

*WORKOUT #1*

*Complete 3 rounds for time of:*

- *3 cycles of the Bear Complex (M:155#/W:105#/MM:135#/MW:85#)*
- *15 chin over bar pull-ups*

*Bear Complex Movement Standards:*

1 "cycle" of the bear complex- barbell starts on the ground, perform a power clean, then a front squat, then bring the barbell from your shoulders to fully locked out over your head, lower the bar to behind the neck, then perform a back squat, and lastly take the barbell from behind your neck to fully locked out over head. When you pass through the front squat and the back squat, your hip crease must be below the crease of your knee - you must break parallel. For the shoulder to overhead movement, your arms need to be fully locked out at the top and we need to be able to see your ears in front of your arms. You may complete a squat clean/thruster/back squat/rack thruster as long as the hip is below parallel on every squat and the arms are locked out overhead. You may only dump the barbell when you have completed an ENTIRE cycle. If you dump the bar early, you must start the cycle over from the power clean.

Refer to
video: http://vimeo.com/33996831

*Pullup Movement Standards:* There will be no butterfly pull-ups allowed. You can do them strict, or you may use a kip. In order for your pull-up to count, you must be hanging with your arms fully extended and then have your chin over and in front of the bar at the top.

Refer to video:
http://vimeo.com/34001719

*WORKOUT #2*

*Complete the following for time:*

- *5 handstand push-ups*
- *10 bar facing burpees*
- *10 handstand push-ups*
- *20 bar facing burpees*
- *15 handstand push-ups*
- *30 bar facing burpees*

*Handstand Pushup: *

RX'D Men: Men will perform the HSPU on plates that are 2-3 inches in height. The distance between the plates is 12 inches. The plates will be against the wall. Hand placement on the plates can be anywhere as long as some portion of the hand in in contact with the center hole of the plate. You must start with your arms fully locked out and both of your feet on the wall, then you must have the top of your head touch the ground between the plates before you push back up. At the top of your handstand pushup, you need to have both of your feet touching the wall and your arms fully locked out in order for your rep to count. If a foot comes off the wall before lockout, the rep is no good.You may kip if you choose, but the same standards still apply.


RX'D Women: Hands no more than 30 inches apart. No bumper plates. Same standards
apply

RX'D Masters Men: Same as RX'D Women.

RX'D Masters Women: Same standards, but you are allowed to use one Abmat
placed on the floor under your head. The Abmat is pushed up against the
wall with the thicker part closer to the wall.


Refer to video: http://vimeo.com/34003196

*Bar Facing Burpee:*

You will need to have a bar with a standard set of bumper plates on it. Burpee standards are chest touches the deck. When you jump over the bar, you must be facing the bar, and two feet must leave the ground at the same time. Two feet must land on the ground at the same time on the other side of the bar. Athlete must completely face the bar before performing the next rep.

Refer to video: http://vimeo.com/34005292

NOT REGISTERED FOR THE ONLINE QUALIFIER WORKOUTS? Registration is still open until midnight tonight! Just fill out The Winter Open Registration form on the Winter Open website. http://www.winteropen.com/Registration-Form.html

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