Saturday WOD-together at Cascade CF with SnoValley CF and Sculptor CF:
For time:
500m Row
15 AbMat Sit-ups
15 Burpees
15 Deadlifts (Bodyweight)
15 Box Jumps (24″/20″)
15 Kettlebell Swings (53#/35#)
30 Double-Unders
Some of Team Squatch:
Quote from Tyler Sell in the Seattle Times on Ergomania:
“Marathoners hit the wall on the 23rd mile. Rowers hit the wall at 500 meters. At about 1,000, you feel like you can’t go any further, but you can’t give up. Therefore, you’re going to die.”
After a hectic past week and weekend we are much closer to being up and running. Which is good because I hit the wall at day 8 or 9. While there is a lot left to do many of the major project items are complete and the box is able to handle full classes now.
Pat amid a blur of rowing pain:
This weekend we saw a couple cool events on Saturday. The first is Ergomania where Pat went and crushed a 2k row in 6:36 for a 2nd place finish in the Men’s division ages 40-49! Way to go Pat! The 1st place finisher in his bracket was a true rower and they battled it out until the last 150 meters or so. Dropping into another group’s sports playground and taking home a medal is something to really be proud of. Not often you can show up on game or race day in someone else’s sport and place a spot on the leaderboard. It just goes to show the effectiveness of CrossFit in not specializing and making a general all around damn fine athlete. I guarantee you a pure rower won’t show up at a CrossFit event and place a spot on the podium.
“Indoor rowing Ergomania contest hurts so good all over” Seattle Times
The second event this weekend was a field trip for a community throwdown/get together hosted by Cascade CF that saw many of us from 5 different affiliates show up (us, SnoValley, Sculptor, Northwest, and Cascade all had athletes there). It was a pretty huge turnout both from SRCF and overall that showed how we have CrossFitters all around us wanting to get together as part of a community to share a workout. Well done everyone for showing up and representing well!
More of Team Squatch on Saturday:
Notes:
Attention: Bring long socks to learn and practice Rope Climbs tomorrow! We will also do them in the WOD.
That said we will strictly enforce rules for climbing.
- You must have signed a waiver with us (everyone who is a client already has but clarifying here for rules sake)
- You will be instructed on different foot lock techniques. Hand over hand is impressive, but falling on your ass is less so. No foot lock, No Go.
- Once you have demonstrated a foot lock, you may try different heights.
- 1st timers only climb to 10′ for the WOD. More experienced (i.e. have demonstrated to a coach or have done them in a previous WOD) may climb to 15′.
- Scaling will be specified. Here are the subs:
- From the Supine (laying on your back) position you will pull hand over hand from the floor to the standing position and then lower yourself back to the supine position.
- 2 Supine Rope Pulls = 1 Rope Climb 15′
- Alternate sub is 6 Dead Hang Pull-ups = 1 Rope Climb 15′
- No crash mat allowed for climbs. It is a false sense of security. Thinking you have to hold on for dear life is a strong motivating factor to know if you should continue or not.
Watch this video of Adam from CF Vancouver for climbing technique tips: “Climb This Way” with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]
Video Clip Highlight of Pat’s row: