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Archive for the ‘Competition’ Category

Run/Rope Climb - 2014 CrossFit Games

Tuesday, July 22nd, 2014
Bill getting up the rope

Bill getting up the rope

The 4th master’s event in the 2014 CrossFit Games was a run/rope climb. Athletes had to perform 5 rounds of 400m run, 14 ft rope climb. Bill had his rope climb dialed in going into this event, but middle-long distance runs have always been a struggle for him. First round Bill finished the run in about 1:45 (ahead of his 2:00m/400 mile pace). Hit the rope climb and continued on. Throughout the workout he stayed in the middle of the pack. He actually struggled a bit on the rope climb letting his feet get away from the rope, but passed some of his competitors on the run, which he has never done before in a CrossFit Games level competition. Bill finished the workout strong in 11th place on the event. This leaves him in 14th place going into tomorrow.

Deadlift Ladder Complete - 2014 CrossFit Games

Tuesday, July 22nd, 2014
Bill Berry Picking up 355lbs at The 2014 CrossFit Games

Bill Berry Picking up 355lbs at The 2014 CrossFit Games

The first event of the 2014 CrossFit Games Masters competition was a deadlift ladder. The men’s 60+ category started their lifts at 265lbs moving up in 20 or 30 lb increments on a 30 second lift cycle with a 10 second rotation. We knew Bill was able to pick up the 335lb bar, but were not sure about the 355lb bar. He has been steadily increasing his lifts in training, but hadn’t done 355lbs in a long time (several years ago he hit 375lbs at the end of an astronomical PR streak on his deadlift). The event started and we watched as the men got to their lifts. After several competetors it became clear that Bill was going to need to make 355lbs to do well in this event. He picked up the 335lbs with relative ease. The next lift came up and he picked up the 355lbs solid. We were not sure if he was going to try the 375. The rotation was called and Bill opted to just hit the 225lb tie break weight for as many reps as he could. This finish puts him in 12th at the end of the first event. There are a lot of strong guys out there with several athletes making over 400lbs. A great start for the week. Next event comes up at 12:15pm. Watch the stream!

This week in The Cave

Monday, July 21st, 2014

cave_goodbyebill2_webCoach Bill
It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast. Please take a moment to read his farewell letter: http://www.inthecave.com/blog/?p=10760
We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd at 5:30. Please join us in celebrating Bill and showing our love for him.
Bill is also competing in the CrossFit games this week, beginning Tuesday. He is currently ranked 11th in the world in his age group. Want to know more about how to watch the games? Check out this link: http://games.crossfit.com/article/how-watch-crossfit-games

Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:
Monday and Thursday 10-11am WOD Recovery Yoga (Post CrossFit Yoga)
Wednesday 12:00-1:00pm Athletic Vinyasa Flow Yoga

Stay tuned for more details!

Kids Night Out - July 26

Parents, bring us your kids and take the night off! Your kids will have fun, play games and spend time with your favorite coaches or get to know new ones. Kids also get exercise and have a healthy dinner. You can relax and enjoy your evening knowing your children are safe AND happy! The next KNO is Movie Night on July 26, and you can register here.

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break), check out our Summer Camp schedule below! Then be sure to register NOW as these classes fill up FAST!
The Cave’s summer camps are perfect for any age and any level! Our coaches will challenge your child at her level while making sure she is safe and having fun.
Summer Camps Date:
Gymnastics: July 28- August 1
Youth Camp: August 4-8
Gymnastics: August 11-15
Parkour: August 18-22
REGISTER ON-LINE OR CALL (415)927-1630

Fall Class Registration

Yes, it is only mid-summer, but its already that time to begin planning for the Fall! Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on line and you can sign up by calling The Cave at (415) 927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this!  Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

Challenge WOD #6 is…….

Monday, July 7th, 2014

8 Min AMRAPropes

10 Double Kettlebell Snatch 1/.75P
1 Rope Climb
Movement Standards:
Double Kettlebell Snatch:  The athlete will hold a kettlebell in each hand.  The movement starts with the athlete picking up the kettlebells, one in each hand.  The athlete can choose to go directly from the ground or or movement can start from the bottom of a swing. The kettlebells must stay between the legs.  The movement finishes with both kettlebells held overhead with knees, hips, shoulders, and elbows fully extended ,and both kettlebells resting against the back of the forearm.  The kettlebells must travel overhead unbroken, kettlebells are not allowed to touch the shoulder or upper arm.
Rope Climb:  Athlete will start from the ground and climb, foot locks permitted, up to the 15′ mark.  The athlete must touch the 15′ mark.  The movement concludes with the athlete back on the ground.

This week in The Cave

Monday, June 30th, 2014

Amanda_BillPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Changes to CrossFit programming:
Bo recently announced some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!
Help send Bill and Amanda to the Games!
We’ve started  a crowdfunding campaign to help send Bill and his coach Amanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

summer-parkour-campsfinal-1

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

August 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

This Week in The Cave

Monday, June 23rd, 2014

experimentnight_webPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Kids Night Out!
The time has come to take the night off and drop your children off with us at The Cave!  Next Saturday, June 28th from 5:30-10:00PM is the night you have all been waiting for - Kid’s Night Out, Experiment Night!
Click here to register

Help send Bill and Amanda to the Games! We’ve started  a crowdfunding campaign to help send Bill and his coachAmanda_BillAmanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.) Gymnastics:  July 28- August 1
Youth Camp:  August 4-8 Gymnastics:  August 11-15 Parkour:  August 18-22 REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD
Challenge WOD #5 was announced yesterday, read about it here, so get it done by next Sunday! Want to know more about Challenge WOD? Check this out!

Changes to CrossFit programming:
Bo announced this week some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

The beginning of my regionals recap by Amanda Norton

Friday, June 20th, 2014

amanda_nameWhere do I even begin?

Regionals was way more than a weekend.  It was the last 6 months, and will continue to be the next 6 months.  I can’t believe that all the event’s build-up has come and gone:  The training, the Open, the doctors appointments, the week before, the weekend of, and now the ride after.  I want to hang on to as much of this as possible!

Before I can even start telling my side of the story, I have to start by thanking Bo.  He was an amazing coach and supporter through and through.  I have him to blame for a lot of my success and am so thankful he was willing to be my coach.  I don’t think I whined too much…

I also have to thank my 3 Wise Men - Roger, Bill, and Rich - for always being there for me, asking what they can do to help, and seeing me through to the end.
Dr. Gina K., who I have visited every week for the last few months, saved me!  Thank you for helping me not worry about myAmandabits.
My amazing co-workers who put together a killer “Regionals Survival Kit”, and found ways to cover me when I was gone.
My loyal workout buddies who always show up and push me to do better, try harder, go faster.
And everyone around the community that has seen me through this amazing process. You guys are such an amazing community of people.  I am so thankful to be surrounded by all of you every day.
I didn’t make it to Regionals last year.  I was distracted, inconsistently training, and ultimately fell just short of top 60.  I was pretty bummed, but what could I expect?  I hadn’t been serious about making it because I wasn’t serious about training.  I wanted to be - really really badly - but other things were in the way.
Later last year when I went down to the CrossFit games with Bill, I was truly inspired.  Bill and I later had a conversation when he told me that he thought I could do great things.  I don’t know exactly what it was, but after Bill and I had that talk, I realized I wanted to give it a shot–a real shot.
So I started training with Bo in the evenings.  Nothing fancy, just regular CrossFit.  Then, I asked Bo if he wanted to compete with me in September.  This was the catalyst for things getting serious for me.  We trained, at least 5 days per week and always did extras.  The beauty is that there was no rhyme or reason to what we were doing.  We would finish a workout and come up with something else to do on the fly.  We had fun, and pushed each other hard.  I’d like to think that we were pretty neck and neck for who was winning the most workouts.  His strengths were my weaknesses, and vice versa.
By simply showing up every day, going to class and doing a little extra, I felt like I was on fire!  My strength numbers went way up and I got faster at almost everything!  It was crazy.  All it took was an inspiring conversation and some old fashioned consistency.  Compared to last year, I am a totally different athlete today.
As many of you know, Bo and I participated in a few more competitions and just kept training.  Then, it was time for the Open.  Bo told me that if I really wanted to, I could be top 20 in the region.  No pressure or anything…
To reference some of my whining (found in previous blog posts), the Open did not go as I planned.  I made mistakes, I ripped, I got no-repped…I even fired my judges, and then rehired them.  It was not the Open I imagined.  But, by some good fortune, I placed 38th at the end of it.  At this point, amidst my frustration and disappointment, I just wanted my spot.  I had left the top 20 idea far behind.
My goals for Regionals were simple:  1) Don’t finish last; 2) Do all of the workouts; and 3) Have a good time.  I was satisfied with the fact that I was even participating.
Day 1 announcement: Hang squat snatch, handstand walk, Nasty Girls.  I was so excited!  I could do all of these things, and some I could actually do pretty well.  I got REALLY excited.

Day 2 announcement: Strict HSPU, heavy front squats, legless rope climbs.  Things I suck at!  Things that might shut me down.  I felt quite low…

Day 3 announcement: Chipper, pull-ups and overhead squats.  Not so bad - a grind, but doable.  I was uninspired…I just felt blah.
I had 2 months to train all of these skills.  Some of it went well, and some of it not so much.  I was able to learn how to do strict HSPU and legless rope climbs.  My handstand walks were terrible.  I felt I was just mediocre at everything else.
Then the first region competed.  I did the math and started gathering trends.  It looked like I could actually do relatively well if the trends continued throughout the other regions.  But, I didn’t tell anyone my secret number because I didn’t want to disappoint myself if it didn’t happen.  I predicted that if all things went exactly how I practiced them and slightly better, I could at best finish 15th.  But, then I thought that realistically, I would be in the 20’s.
Amanda_RegionalsMy nerves were tight until about 3 days before Regionals.  I wasn’t nervous about competing, I was just anxious about being able to actually implement everything I practiced.  My confidence was low because I had things like strict HSPU to worry about.  I remember having a conversation with Kelly Starrett during our regular Monday afternoon chat, when his kids are in the gym.  We talked about not defining yourself by your worst skill.  ”Don’t define myself by strict HSPU” sounded like a great mantra to recite to myself!
Finally, it was the week of Regionals.  People kept asking me if I was ready.  At that point, I was just ready to do it…let’s get this party started!  I had trained hard, rarely missing a day…it was going to be what it was going to be. The one thing I DID know was that I had an awesome support crowd.  I could succeed or fail, and it would be okay.
I didn’t have to compete until after 12noon every day, which was relieving.  I could eat, sleep, wake up, drink coffee, do some foam rolling and casually get ready.  There was no stress or pressure to wake up early.  I was ready…
Stay close, Day 1 recap is coming.

Exciting New programming changes at CrossFit Marin from Bo

Friday, June 13th, 2014

amand_hspuThe CrossFit Games Northern California Regionals were an exciting three days.  After seven grueling workouts, Amanda N. came out in 17th place.  This is a huge achievement and we are all very proud of her.  Thanks to all who came down to San Jose to support Amanda. For a full recap check out our blog. http://www.inthecave.com/blog/
If you have not congratulated Amanda N. yet, come down to the Silver Peso in Larkspur this Friday evening, June 13th, for the first Monthly Social Hour.

New Programming Tracks

We are starting a new programming structure here at CrossFit Marin. There will be two parallel tracks.  One will be called “Fitness” and will be the same type of programming as our CrossFit Conditioning classes were. The other will be called “Performance” and will be the same as our regular CrossFit classes were.
Fitness will vary in that it will include less heavy weights and less technically difficult movements.  Performance will continue to have heavy weights for developing power and complex olympic and gymnastic movements to keep people challenged.
A CrossFit Marin athlete will now be able to come to any class and choose which track they wish to do. You will not be forced into staying with one track, you will be welcome to switch back and forth as you please.
We are hoping this improves your experience here at The Cave and allows you to receive the type of workout you are looking for.

Beyond The Whiteboard Now Available

We are happy to announce that we are now offering Beyond the Whiteboard to all of our CrossFit athletes as a way to track their workouts. Beyond the Whiteboard is the best workout tracking tool available. There are thousands of people that use BTWB and this will allow you to compare your workout score with not only your gym mates but people around the world.  If this idea terrifies you, you will have the option of keeping all your information private.
This will be a free service to all CrossFit Marin athletes.
To gain access, sign up at the gym with your name (and the email address you wish to be associated with your BTWB account) on the sign up sheet at the gym. You will be emailed an invitation by the end of the day.
As a disclaimer, BTWB is not perfect. There will be aspects that are not ideal.  BTWB is independent, and CrossFit Marin has no control of the service BTWB provides. Please understand that we cannot address complaints.

My Crossfit Journey: An “Old Lady’s” Guide To Crossfit by Sandy S

Wednesday, June 11th, 2014

This is a repost from Sandy Shepard’s website. This is a beautiful post and I wanted to further share it with our community. Thank you Sandy! You are an amazing inspiration to us all!

I started Crossfit last year, on September 6th. As I type this post, that means I have been doing Crossfit for 9 months.

In the year before starting Crossfit, I had done a few marathons and half marathons (5), and a Olympic distance triathlon. The year before that, I did an Ironman, because I wanted to do an Ironman before turning 50.

This might sound like it makes me a bad-ass. Far from it. Look, someone has to bring up the back of the pack in the dark – that’d be me. Sure, I’ll agree with you – there are a lot of folks out there that don’t get off the couch to do anything . . . and in fact, if you look back in this blog going way, way back, you’ll see that was me.

But here’s the thing. After having some health issues, as my birthday came around last year (September), I found myself in the unenviable position of being almost 40 pounds overweight. I didn’t fit in any of my clothes, and all the biking/running /swimming in the world wasn’t budging it. I’d like to pretend that it was all “muscle,” but last Fall I had a fat “dunk test” (that I blogged about back there somewhere) – and I was 30% fat by weight. Oh and believe me, you knew it – my muffin top had a muffin top. I have recently been reading some great blog posts about gals who were transformed by Crossfit. HERE is one by a Crossfit franchise owner and competitor (Talayna Fortunato), HERE is one about “regular” Crossfit women by a gal who started out overweight (it’s long, but well worth the read).

When I read a lot of these articles now, I actually get a bit depressed. Why? Because here I am nine months along, and I’m nowhere near where everyone else is. In fact, I started Crossfit just two days after the gal who wrote the “Crossfit Women: The Truth” post linked above (the long one). And look at how remarkable she is now. I still can’t do a pullup, a proper pushup or burpee, or innumerable other things.

One thing you’ll get used to – chalk basically EVERYWHERE. Yes, this is me.

One thing you’ll get used to – chalk basically EVERYWHERE. Yes, this is me.

Okay, so she is young enough to be my daughter. But here I am, 9 months later, and I don’t have some dramatic “Before and After.” I go to Crossfit 3-5 days a week (yes, really), rain or shine, and you can’t really tell, compared to all the other “Before and Afters” – including the one at the top of this page (which is not me, by the way).

But that’s what I’m here to talk about. Oh sure, when I’m snuggled up in my bed and the alarm goes off, I think two, three, ten times about actually swinging my legs over the side and putting on my athletic clothes. But I do it. Because, dramatic “Before and After” or not, Crossfit is about community. And besides, I will not lie to you, it feels pretty bad-ass to lift a big metal bar above your head – even if it weighs a tenth of anyone else’s.

I suppose that we’ve all felt “community” at some point in our lives – whether it’s folks at Bingo who would rib you if you didn’t show up, or your Book Club, or even a Zumba or Jazzercise class you did for a while in your past. But the Crossfit community is a bit different.

Here’s an example: One of our coaches, Amanda Norton, recently made it to the Crossfit Regionals. You don’t need to know what that is, just know it’s huge. She wound up having a hard time on the second day of competition, though she had worked her way up to 11th in our Region the day before (awesome!). During this workout, she was only about 3/4 of the way through when the top 10 women (who were competing in her same Heat) were already finished. Did they leave the field? Continue to lie panting on the mat, after their own enormous efforts?

No. They surrounded her and cheered her on, coaching her, cajoling her. I talked to her about it afterwards – some folks might hate that and, like Garbo, ‘Vant to be Left Alone!” – but she said it was awesome. Here she is, surrounded by “Crossfitters whose names are known” – Crossfitters who compete for a living – giving her “Atta Girls” when she feels like giving up.

Crossfit is also the only sport where the entire audience generally actually does the sport. While a very small percentage of the audience of, say, a football game has ever had experience on the field, just about everyone at a Crossfit competition is doing their best to do the exact same movements that the competitors are doing.

That’s amazing, when you think about it.

Thank you again to Sandy Shepard for this fantastic blog post. This post continues from here and   You can read the full version here.

Challenge WOD #4 is……

Sunday, June 8th, 2014

Snatch_Lock_out9 Min AMRAP
15 Hang Snatch 35/25KG
10 GHD Sit Up
Standards:
For the Hang Snatch the movement starts with the bar in the Hang Position. The athlete squats down not letting the barbell drop below the knees than in one efforts bring the barbell overhead. The barbell may not stop at the shoulders. The movement is completed with the barbell locked out overhead with knees, hips, shoulders, and elbows fully extended. If the barbell drops below the knee the athlete must return to the Hang Position.
For the GHD Sit up the movement starts with the athlete siting in the GHD machine face up with feet locked securely between the foam rolls. The athlete must touch their feet with both hands to begin the movement. The athlete will then lean back and touch the ground with both hands over their head and return to a seated position with both hands touching their feet

What’s Challenge WOD?  Read all about it here: http://www.inthecave.com/blog/?p=10105