Choose and then 3-2-1 Go:
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
“Fat Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (70#/53#)
12 Pull-ups
“Rowing Helen”
3 rounds for time:
500m Row
21 Kettlebell Swings (53#/35#)
12 Pull-ups
or for the insane, twisted, or simply dumb: “Rowing Fat Helen”
Results
View this photo
View this photo
Day 1: Today was our 1st official WOD in the new box! Choosing a benchmark that is tough yet fast seemed to be spot on to allow everyone to get in a workout and then relax and check out the new gym.We hit a PR (I think) of peeps in one day in the box with 41 on the whiteboard and several others who came in but didn’t work out. What a first day. Having gym warming flowers delivered (thanks Cathy and Nadia) and later a toast of champagne post 6pm WOD (thanks Mollie and Jim M.) was perfect!
The box is shaping up and while it still has a lot of work left for us to do, it’s looking pretty damn cool if I say so myself. Reflecting back on the past 9 days of work makes me realize that it came together rather quickly due to a few things: passion, hard work, and COMMUNITY. Michelle and I couldn’t have done any of it without you. From coaches covering classes, people volunteering for kid duty, people pitching in and working, painting, moving, loading/unloading, building, cleaning, delivering food and coffee, and simply asking what they could do; all of it was essential to helping us get classes up and running. You all are a kick ass community and an incredible group of people and friends. We are stoked to have grown this far and hope we see more of what we saw today; people working hard and then enjoying time talking and bonding after the workout.
Over nine days have past since we pirated the keys; and I honestly am sick of cutting mats, cleaning paint brushes, and climbing 32 foot ladders. That said, I am ready to climb once more tomorrow to hang the big American Flag that arrived in the mail today on the wall over the pull-up rig.
Notes:
Parents please ensure you sign the waiver for the Squatch Cave. If you haven’t please ask us when you come in. Also please help explain the rules to your little ones!
Field Trip WOD to Cascade CrossFit is this Saturday from 9-11am. No Saturday class at SRCF!
We expect there will be people from a few local boxes. Michelle, Moe, Jeremy, and Mark will be going with several of you who are planning to go but all are invited. Wear your SRCF t-shirts! (I will be accompanying Pat to cheer him on at Ergomania -a local indoor rowing competition in Seattle and then coming by after).
From Cascade CF: “Two groups for Saturday’s WOD, a standard WOD, and one for the people preparing for the upcoming sectionals event.
Standard WOD: Chipper
- 500m Row
- 15 ab mats
- 15 burpees
- 15 body weight deadlifts
- 15 box jumps
- 15 KBS (53/35)
- 30 Double Unders
For the (RX) group we will be doing the exact same chipper, but with a little WOD before it.
-We will have 12 minutes to find max clean and jerk, 90 seconds after the 12 minutes we will go straight to a max set of pullups. For each pullup we will add 3 lbs to the max clean and jerk we each got…this way it makes it a little more fair for the smaller folks!
– Then we will complete the chipper that is written above. We are really looking forward to having the local CrossFit community getting together for a fun WOD! SEE YOU HERE @ 9am sharp. I am anticipating for the whole event to only take between 1-2 hours…depending on how many people show up:-)”
Location:
Exit 22 off I-90
29700 SE High Point Way
Issaquah, WA, 98027
Moe doing some “Euro-Training”:
