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2011 CrossFit Regionals Event 1

For Time:
Run 1000m
30 Handstand Push-Ups
Row 1000m

Modify the Handstand push-ups with either slightly decreased range of motion or Dumbbell Presses.

Post time and Rx to comments.

Scott Panchick crushes 13.5 with a total of 254 Reps. That's almost 3 sequential Chest to bar Frans!

Thus ends the Open!

We're 5 for 5 in the 2013 CrossFit Open.  CFSBK is proud of every single athlete that signed themselves up for this year's competition.  We hope you enjoyed it and got some valuable experiences about your strengths and weaknesses. For many, the workouts were Rx'd beyond what they've ever attempted and through the 5 weeks many surprised themselves with what they were capable of when put to task. More competative athletes also gave each workout 100% and put up some incredible numbers. If certain movements or loads were simply impossible at this point in your training career, fret not. Make note of it, train hard and see if you can't make those weaknesses strengths over the next year.

Ultimately, the Open is a chance for Affiliates and the greater CrossFit community to throwdown together and see where we all stack up. We hope you had fun with it over the last 5 weeks and enjoyed the weekly gut checks.


Below are the top 10 Men and Women CFSBKers from this years Open. To see the full gym leaderboard, click here. As a team, we placed 88th out of 262 in the North East and 944th our of 2,822 world wide!


1 (12) Christian Reiss 3 (159) 2 (292) 5 (245) 1 (98) 1 (85)
2 (19) McDowell Myers 6 (154) 3 (288) 1 (253) 4 (89) 5 (78)
3 (20) Kevin Rooney 7 (151) 4 (285) 4 (246) 2 (92) 3 (82)
4 (26) Robert Semmens 1 (181) 5 (271) 10 (240) 9 (76) 1 (85)
5 (28) Michael Mishik 8 (150) 6 (270) 3 (247) 3 (91) 8 (70)
6 (36) Mathew Katz 5 (157) 10 (244) 6 (245) 8 (81) 7 (75)
7 (41) Rickke Mananzala 12 (150) 12 (242) 2 (251) 10 (75) 5 (78)
8 (44) Paul Roberts 14 (141) 9 (249) 11 (240) 6 (83) 4 (81)
9 (63) Nick Feo 4 (158) 8 (255) 8 (240) 5 (87) 38 (0)
10 (64) Peter Mattis 18 (121) 16 (225) 9 (240) 12 (68) 9 (65)


1 (6) Melissa Loranger 1 (168) 1 (303) 2 (243) 1 (83) 1 (76)
2 (15) Heidi Schnappauf 2 (155) 7 (242) 1 (247) 2 (73) 3 (54)
3 (17) Jessica Fox 5 (150) 3 (267) 3 (240) 3 (70) 3 (54)
4 (19) Ellie Myers 3 (150) 5 (251) 4 (240) 5 (63) 2 (55)
5 (21) Teresa Belling 7 (144) 2 (280) 5 (230) 4 (66) 3 (54)
6 (38) Whitney Hubbard 9 (125) 8 (241) 6 (220) 6 (40) 9 (29)
7 (50) Jennifer Stopka 4 (150) 4 (263) 8 (195) 16 (0) 18 (0)
8 (55) Marian Lai 12 (112) 13 (215) 15 (123) 7 (39) 8 (36)
9 (57) Kristin Hoesl 11 (119) 16 (182) 7 (215) 9 (35) 14 (15)
10 (58) Stella Zawistowski 13 (112) 10 (229) 10 (187) 15 (3) 10 (25)

What feedback did you get out of this year's Open?

Reader Comments (28)

WOD: 11:48 with 20# DBs. On my list of goats is handstand kickups, because I feel like I could do at least a few HSPUs if I could only kick up to the wall. But I'm a one-goat-at-a-time kinda gal (heh heh, Beavis), so I'd rather wait until I'm further along with kipping pullups before I work on that.

Stuff I learned from the Open:

1. Standard yada-yada about being able to do things I didn't think I'd be able to do. If I hadn't signed up, I probably would have scaled a couple of movements and never learned that I can actually do them, and do them well. (95# C&Js come to mind.)
2. That being said, some of my goats are actual goats, and need work so I can demonstrate my full potential better. Like HSPUs, toes to bar is a movement I feel like I'm strong enough that I should have it, but something else is holding me back. (Core strength? Coordination? I'm not sure which it is.) So T2B is on my list too.

April 8, 2013 | Unregistered CommenterStella

PS, what does the number in parentheses next to your rank mean? I feel really dumb, but I've never been able to figure that out.

April 8, 2013 | Unregistered CommenterStella

Stella that should be your reps

April 8, 2013 | Unregistered Commentershawn$

The open reinforced that my technique is not in balance with my strength. I need to work on the olympic lifts and gymnastic movements such as muscle-ups. To that end, I've signed up for privates with Josh and this morning I got my very first strict muscle-up, followed by 6 more. Wish I could bottle up the feeling of hitting a long time goal and sell it. Happy day.

@Stella, the number in parentheses is the total of your placement in each individual workout. In your case: 58 = 13 + 10 + 10 + 15 + 10.

April 8, 2013 | Unregistered CommenterPeter

Oh! Thanks Peter! (I did figure out the parens meaning reps in the individual workout ranking -- but I couldn't for the life of me figure out what the other one meant.)

April 8, 2013 | Unregistered CommenterStella

Peter, that's awesome!

April 8, 2013 | Unregistered CommenterFox

6am w/McDowell to Jimmy Hendrix...
WOD 12:10 not horrible, not great.

Didn't do the open. I'm pretty hard on myself when it comes to these things and I would have had to scale down too much. Having said that, I do see improvement in my performance especially during/after the challenge. So I shouldn't have any excuses for next year.

April 8, 2013 | Unregistered CommenterMichelle B.

Nice Peter. Glad I got to see that.

What I learned from the Open: I think my biggest takeaway from the Open is that being in a proper mental state is equally if not more important than being prepared physically. I was neither prepared physically or mentally. I blamed my schedule, my wrist, and other things as reasons why I wasn't going to perform up to my own capabilities. If there is one thing I have learned from crossfit over the last few years is I have always felt that I could do more. One more rep here. Lest rest there. Part of that is the competitor, but I think it's more my approach. My capacity is what I do on that day. Weather I'm hungover, well nourished, or feeling shitty/great. My output is going to be what it's going to be. What I can control is the level of effort, and preparation. In the next few months I am going to try to put what I learn to use. I will try to approach things positively with the goal of keeping my level of effort consistent without too many peaks and valleys. If I can change my mental state, I think my capacity in my workouts will improve and I'll leave feeling more like i did the best that I could rather than being dejected that I could have done more. It will be very challenging but, it's my goal.

Sorry for long post.

April 8, 2013 | Unregistered CommenterDH3

everyone with kids, enjoy: http://reasonsmysoniscrying.tumblr.com/

April 8, 2013 | Unregistered Commentershawn$

Shawn, I don't have kids, and that is still awesome.

April 8, 2013 | Unregistered CommenterStella

Does anyone have Baz's email?

Baz if youre reading this shoot me a quick email.

shawnsadjatumwadee at Gmail

April 8, 2013 | Unregistered Commentershawn$

You don't email Baz, he can only be contacted by shining the BazSignal in the night sky and shouting "We have need of a Ranger!"

Thus summoned, he will appear forthwith.

April 8, 2013 | Unregistered CommenterNoah

Noah, FTW.

Also, you can find Baz at the Home Depot Center in July, with the Title "fittest man on earth" after he beats Rich Froning.

April 8, 2013 | Unregistered CommenterDH3

Lessons from Crossfit Games Open:

-Peformance significantly improved when I go to bed before 4AM the night before/ am not running exclusively on Jameson fumes. Also improved by shorter short shorts.

-My strength has improved a bunch, work capacity to some degree, but like the sage DH3, I still find it too easy to check out or look for the easy way out. Planning on entering Bloodsport-type tournament to work on toughness.

-Crossfit is now officially a Professional Sport, and the top tier athletes have about as much in common genetically with normal folk as a T-Rex has with a newt.

- I have a lot of fun trash talking, working out, and taco-debriefing with my friends.

April 8, 2013 | Unregistered CommenterNoah

My post is Noah's post just about verbatim. I'd add that I really enjoyed the programming, not as much personally as professionally. You can expect to see a few of the WODs in group programming

April 8, 2013 | Unregistered CommenterFox

Pause Squats

Legs were tight today kept it light. 2 second pause at the bottom

225x1 PR

No intention of going for a PR today, but 135 had that empty bar feel so I jumped to 185 for a single and then loaded 225. Felt strong, stuck a little, but it was clear of the head by then so I knew I'd get it.

Power Shrug

Worked up to a top 5

April 8, 2013 | Unregistered CommenterJeremy

13:43 with all 30 hand stand pushups (done with 2 matts).
This was a monent when i really felt all my work on recovery paid off.
It also did not help my glute cramped up on the last part of the run and did not stop hurting until... No it still is a little sore.

The games showed me I'm certainly stronger than I was before for somethings. But for others im going to be struggling with my strength to weight ratio for a while. Im looking at those 135#s going overhead.

I def. need to work on some things like getting my snatch and my clean and jerk more organized. Now that i am coming 5 times a week I should get more regular exposure to it.

April 8, 2013 | Unregistered CommenterKeith W

Looks like server has been finicky today. Please be patient!

April 8, 2013 | Unregistered Commenterlady fox

What I learned from entering the Open (insert cheesy metaphor here):

-There's stuff I can do now that I didn't know about cuz I never tried it, namely CTB Pullups and Snatching 75#. Before 13.1, I don't think I'd snatched for a year or two because it scared me and I was somewhat purposefully avoiding it. So this was the most surprising and exciting for me... to be able to get that overhead 25 times.

-Having a plan can be the key to success. In 13.2, I stuck with two very simple non-negotiables: 1. keep my hands on the bar the whole time thru the OH and DL. 2. just keep moving and don't rest more than 5 breaths. I stuck right to this and I think it was why I was so successful on that one. Also cuz I had Court and Jen Stopka cheering me on.

-Sometimes that plan needs to alter drastically. In 13.3 I thought I was going to do 10 sets of 15 wall balls. Once I got to 30 reps, that plan flew right out the window and I was doing 8, 6, even 3 at a time, with the focus to just keep moving and chipping away and not take too much rest. Allowing myself to adapt mid-WOD while still keeping my eye on the bigger goal (get off the wall by 10:00 so I had a chance at DU's) was really helpful.

-A little friendly competition can definitely increase performance. On more than one of these WOD's, I checked out what my peers and coaches were doing and pushed myself more b/c of what they had achieved.

-Talking to myself mid-WOD and choosing to smile can actually help. Sometimes I get really frustrated or anxious when I start missing reps or really losing my breath. In those moments, I've learned that if I can take one extra moment to shake it off (sometimes literally), say something out loud ('jump the bar up' or 'speed' or '5 more'), and smile a little bit I will actually just relax more and my capacity increases.

-Lastly... after over 3 years of coming to CFSBK, I am finally ready to do an RX'ed Fran!

April 8, 2013 | Unregistered CommenterWhit H

9:54 with 30lb DBs.

The 100 situp cashout was more painful than the WOD. Dunno why.

April 8, 2013 | Unregistered CommenterSamir Chopra

Writing from an iPhone so I'll be brief.

Im in Canton MA, home of reebok. Only had 30 minutes to train at RCF1 so I squatted 215x5x3 and clean and jerked 170x1x5

Check the Cfsbk Instagram for a pic of their beautiful gym

Will write about the open tomorrow. Time for a 4 hour solo singing session.

Newt out!

April 8, 2013 | Unregistered CommenterDavid osorio

What I learned from this open.

Crossfit has grown so much in the past 4 years, I did all 5 open wods in 4 different states, all good times and what a great community crossfit has to be able to move around so much and share such similar experiences with so many different people.

I am significantly stronger than last year and my conditioning is not at the same level.

Personally in a good place accepting crossfit as an outlet to have fun and enjoy it rather than it be something to stress about.

...and finally, CFSBK looks pretty good on television.

April 8, 2013 | Unregistered CommenterMike Mishik

Nice little burner
11:17 with 40# db's
Followed with a cashout of 100 situps

April 8, 2013 | Unregistered CommenterDMak

Ayana says she's sorry for the racket she raised today.

April 8, 2013 | Unregistered CommenterSamir Chopra

Fun WOD - 10:28 Rx'd

April 8, 2013 | Unregistered CommenterDan L

Someone left their KEYS in the coat closet!

If you are missing them and need them to get into your car/apartment/life tonight, Russel (our awesome cleaning guy) will be at the gym until midnight! Bang on the gate and he will come out to get you.

April 8, 2013 | Unregistered CommenterWhit H / MGMT

Awesome work everyone!!

Open feedback -- This was my first time participating. I found it motivating, humbling, inspiring and informative. I enjoyed commiserating on pre-workout strategy and post-workout analysis, and I was really into the spirit of competition and overall team energy.

Also the 13.2 announcement event was dope.

Only regret is forgetting to post 13.2. Considering how much I dorked out over this thing, it would have been nice to have a complete score. Jeeeeez! No, really, I'm over it.

April 8, 2013 | Unregistered CommenterLauren B

1000m Run
1000m Row
12:28 Rx'd

I run slow. I finished the 1000m just after 5 minutes. Got right to the HSPU and figured I'd do 7-10 to start out. Went 7-4-4-3-3-3-3-3 plus a few no reps for coming off the wall. I opened with a 1:38 for a power 10 and then hung around 1:46-1:52 for the rest. The row was the hardest part for me since I felt like I had to make up time on it. I should run faster.

April 9, 2013 | Unregistered CommenterFox

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