CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min

Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!

Photo by @robcwilson

COVID shutdown Day 2:

Do this WOD from home!

Exercise Demo: The Burpee

Equipment checkout update:

Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only.  If you already have workout equipment please leverage that so we can take care of more people.

Please read the below rules and follow them!

*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.

Date and Time: Wednesday 3/18 from 5pm-6pm ONLY

Process:

  • Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
  • We will only allow one person at a time into the gym to sign out the equipment.  No one else (coaches too) is allowed in during this window.
  • We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
  • Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
  • You will then have to leave so the next person can come in
  • Social distancing is in effect (6 ft. apart), please wait in your car if possible
  • We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
  • You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
  • If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
  • If you have your own rope or other items in the gym you may then go get it

When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.

Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym.  Try not to jump rope in your driveway, sidewalk or street.  Use your garage or a mat if you have one.

We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.

I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.

Stay healthy and stay safe!

HQ on Coronavirus: “Profound Uncertainty About The Future”

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
*  One works, one rests

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”.
    • Wave times TBD
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results

Deadlift 2-2-2-2-2 & FT: AbMat Sit-ups and Deadlifts

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: AbMat Sit-ups and Deadlifts

For time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson

Quote of the day:  “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results

Results cont

Front Squat 6-6-6 & Fran

Front Squat 6-6-6

Front Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

* Time Cap: 10 minutes. Scale accordingly! This is a sprint. Ideal time range 8 minutes or less.

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15

Deadlift 3-3-3-3

Hollow Rocks 3×15

Rest as needed between sets.
* Alternate DL and HR Sets

5 RFT: Deadlifts, Air Squats and Handstand Push Ups

5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups

Photo by @robcwilson
Events:
Saimo
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave:

  • 0930
  • 1030
  • 1130

World-Record Attempt: 950 Kettlebell Swings in 60 Minutes

Results

Results cont

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10

Front Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m

Photo by @robcwilson
Community Discount
Strauss Meats is offering a special discount to the CrossFit community. Use the code to receive 30 percent off your order through the end of August.  Code: CROSSFIT30NOW
Virtuosity and the Two-Inch Squat Drill

Results

Results cont

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests

Back Squat 7-7-7 & FT: Rows and AbMat Sit-ups

Back Squat 7-7-7

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows and AbMat Sit-ups

For time:
Row 500m
50 AbMat Sit-ups
Row 400m
40 AbMat Sit-ups
Row 300m
30 AbMat Sit-ups
Row 200m
20 AbMat Sit-ups
Row 100m
10 AbMat Sit-ups

Photos by @robcwilson
Post “Lumberjack 20” and 4th of July hangovers was a good test of rowing and abs of steel.
Here are a few pics from Lumberjack 20:



Pain in the Front Rack?
Here are some tips for fixing flexibility limitations in the front-rack position:
Rack It Right

Results