Month: December 2009

Affiliate Team WOD:

As a Team of Two, complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Press or Push Jerk
30m Sprint

* Results to be posted (forgot to take picture)

New Year’s Eve WOD:

As a Team of Two, complete one round for tIme:

800m Run together 
Then alternate with each partner completing:
31 Kettlebell Swing (135#/95#)
31 Wallball (20#/14#)
31 AbMat Sit-up
31 Dumbbell Push Press (35#/20#)
31 Dumbbell Walking Lunges (35#/20#)
End with 800m Run together 

Results

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Day 37 of the Burpee Challenge. It just keeps going and going and going…

 

Happy New Year’s! Stay safe and be responsible tonight! Tomorrow the gym is closed but Saturday will be the same schedule as today: 9am Affiliate Team training, 10am Class, 11am Class. First 8 to post on the blog (Bonnie is #1 so far) get a spot for 10am. 

Notes:

Our fearless Pat is trying out for Survivor this Saturday at the Snoqualmie Casino! If you can make it after the WOD on Saturday then head over to show your support and tell the casting folks he is a no brainer. I picture him on an island happily doing 100 burpees a day while winning all the challenges and introducing CrossFit at tribal councils!

Here’s a video that is flat out amazing for the time of this workout. “Angie” is a benchmark of 100 each of pull-ups, push-ups, sit-ups and squats. It is hard. A sub 20 minute time is great. Watch Chris Spealler of CrossFit Park City record one of the fastest times I have ever heard for this. Simply astounding. 

“Angie” by Chris Spealler [wmv] [mov]

Max Reps in 10 minutes of:

Front Squat (75#/55#)

Results

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It’s back! We did this one back in September and it proved to be a tough front squat challenge. Once again for several the wrist and elbow flexibility was a limiting factor. Read the post from September for front squat cues to focus on. If you did this WOD back then compare results to see if you improved. 

Oh and don’t forget it’s Day 35 of the Burpee Challenge today! Post to comments if you are still in. We most definitely are.

Notes:

New Year’s Eve 12/31 we will have two “go” times: 10am and 11am. If you want the 10am slot then post to comments and the first 8 get a locked spot. Otherwise show up at 11am. It will be a team WOD. For the Affiliate Team if you can make 9am then let me know.

On New Year’s Day 1/1 we will be closed to mull over our Resolutions and to continue our burpees.

Last but not least, tomorrow is our cross-box WOD challenge with 6 other CF gyms in the Seattle area. Show up and represent SnoRidge!

Every minute on the minute for 30 minutes perform the following: 5 pull-ups, 10 push-ups and 15 squats. Once you fall behind the clock and can no longer continue to maintain a round in that given minute, continue to 30 minutes with as many complete rounds as possible.

If you can finish the 30 minutes add +1 to each exercise, i.e. 6 pull-ups, 11 push-ups, and 16 squats each minute adding an additional rep until you can no longer continue. 

Score total rounds on the minute as well as partial rounds and reps completed after falling behind the clock.

Results

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Day 34 of the Burpee Challenge! Who’s left?

Curtis and Nan demo the air squat from both perspectives. These two torched Chelsea today!

So this WOD is kinda like Cindy. Only this is the one where you take Cindy on a date, and she turns out to be this annoying long-talker who keeps on going and going and you just want it to be over so you can go home. Okay Chelsea wasn’t that bad but it was a tough WOD. You had to move quickly to keep up with the clock or you instantly moved to an “As many Rounds as Possible” format. It required some management on your part of how you would tackle the pull-ups and move quickly through the push-up and squat portion. For those on bands you had to move quickly on and off the box to save time. Either way though it was a great post-Holiday workout to burn off all our pie and cookies!

I also have to mention that I have to make a correction to the results. Curtis achieved 18 rounds (not 17). I announce this to ensure the integrity of our results as I was confused as a result of mid-WOD communication issues that I will blame on Curtis. If you actually look up the word Curtis in the dictionary or on Wikipedia it says: “Curtis: A name for one who is a trickster, a conniver, one who is sneaky or at times manipulative. In the world of Dora, Curtis is also known as “Swiper”. He will take candy from your kids, and if you are not looking, will take the Sunday paper off your porch.” So that said, you can see why I was reluctant to credit him his 18th round. All scores other than that are correct and we stand by them!

Seriously though, he earned his 18 with blood, sweat and almost puke. It was as inspiring to watch him push that hard as it was to watch Travis chase him in the late class. Great effort as usual today from everyone, whatever your score, you all worked your butts off for 30 minutes. Let’s do it all again tomorrow!

Travis and Eli with synchronized kipping:

Notes:

This wednesday will be our cross-box WOD Challenge with several local affiliates. All boxes participating will do the same WOD that day and compare results. Scoring is TBD.

Several of you have signed up for the Sectionals for this year’s CF Games Qualifiers! For more details see the previous post or ask. Let’s all represent!

Do 33 Burpees for time then rest! Day 33!

Jeremy did his yesterday, even in the snow:

 

Notes:

The registration website for the 2010 CF Games is open. You can now register for sectionals for our state and region which are on Feb. 27-28 at the Evergreen State Fairgrounds! We strongly encourage anyone thinking of competing or for those trying out for our Affiliate Team to give it a shot. The sectionals are designed to be for everyone and will scale accordingly. It’s two days where you get to compete in workouts and have fun. Don’t say “I shoulda’ or I coulda'” after the fact. Just do it and thank yourself later! (On a side note for Team Squatch it will help you in preparation for our team Regionals in May).

You can also sign up to volunteer or just pay to go as a spectator. Cost is $50 for two days and each adult is allowed 2 kids under 12 for free. Competitor cost is $100 and includes one additional spectator. For more info on the Games (Sectionals/Regionals/Games) go to the 2010 CF Games site.

Three WOD’s today!

Every Minute on the Minute complete the following:

Open one present or sing a Christmas carol

As Many Rounds As Possible:

Eat a plate of Christmas dinner

For time:

DO YOUR BURPEES! ALL 30 OF THEM!

Looks like Santa had help last night from Squatch…

Remember the box is closed until Monday.

As Many Rounds As Possible in 20 Minutes:

15 Clean and Jerk (95#/65#)
400m Run

Results

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Day 27 of the Burpee Challenge. Stay current or get caught up. 

Today we focused on the Power Clean and Push Jerk. We got back to basics to force some work on fundamental technique. In fact we have been trying lately to spend time pre-WOD with the barbell to explain better movement, what you should feel, and why you want to feel it. Today was about getting the Clean to utilize the hips and up-shrug and to not feel like a reverse arm curl. For the Jerk it’s about getting yourself under the bar after an aggressive and short dip/drive as your hips open; then, your feet leave the floor as you simultaneously press the bar and pull beneath it to land in a 1/4 squat with the bar locked out overhead. (Like Deb pictured above)

Let me repeat the last statement: The Push Jerk is about getting yourself under the bar after an aggressive and short dip/drive as your hips open; then, your feet leave the floor as you simultaneously press the bar and pull beneath it to land in a 1/4 squat with the bar locked out overhead.

Just because you are strong enough to press or push press it doesn’t mean you don’t practice the push jerk. Form faults are ALWAYS amplified as the weight adds up. Today I reviewed many pictures from the WOD and I can tell we simply need to work on the jerk more often. For those who don’t quite have it, It will come, we will help you practice and have fun with it. Spend the time learning the movement for when it’s really heavy. You will want this in your tool bag.

Here’s a CF Journal preview video of Coach Burgener working with Stacey Kroon on her Squat Clean and Split Jerk. There are some useful tips in here to pick up: [wmv] [mov]

Notes:

Attention lululemon fans. We are following in Rainier CF’s yoga pants and working with them to hold a “Trunk Party”. Not a “Krunk Party or Drunk Party”, although that would be worth watching. This would be a night where they bring items to the box and you all can shop. Details to come. Tell Michelle if you are interested as to pull it off we need to know we have enough interest.

The latest shirt order is going to be late due to supplier delays and backorders. We expect to get them soon but unfortunately not before Christmas as anticipated.

“Sacrifice” by Darren Doane – from CrossFit.com (Cool short video) [wmv] [mov] 

Umm, check it out guys. Eli is close.

I will bet lunch he gets the 1st muscle-up in our box. Anyone want to take that bet?