Community. Coaching. Caring. Since 2009.
We are in Games mode this weekend and generally being awesome. If you are trying to reach us via phone or email we are generally going to be in Airplane mode (meaning incognito). Find us on Facebook if it’s important. 
Oh you’re still here? Need a WOD? Try any of these workouts for time:
Or just look at the link called “Bodyweight WOD List” over there on the left side of the site.
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Score total rounds and sprints in the last round completed.
Results – To be posted
Quote of the Day: “The only good race pace is suicide pace, and today looks like a good day to die.”
Steve Prefontaine
“Cooking With Nick Massie: Bacon Sprouts“, CrossFit Journal preview video [wmv] [mov]
Alternate 50/40/30/20/10 reps of each for time:
Double Unders
Sit Ups (AbMAt)
Checkout WOD: 2 Minute Challenge (Choose one or more)
Max Reps Box Jumps
Max Reps Rope Climbs (15’/12′)
Max Reps Hand Release Push-ups
Results
View this photo
View this photo
Quote of the Day: “Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” ~ Phillip Adams
The Games Update: Two Days Out
Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov]
Off to the Games. After tomorrow the website will be on hiatus and will resume when I get back. Note the schedule above for Thursday AM and Monday PM classes. Otherwise we are closed. Remember you can keep up to date on the Games by going to the Games website and also the streaming feed above. There is a TON of videos and stories being posted on the Games site of the whole experience including WOD announcements. Facebook will be buzzing as well so check the CrossFit and CrossFit Games FB pages.
SRCF Team Awesome is ready. 3-2-1 Go!
The Hand Release Push-up with Maria:
Strength WOD:
Every Minute On the Minute (EMOM) for 15 Minutes complete 1 Snatch (Squat)
Post lowest and highest load
Checkout WOD:
5 Rounds for Time:
9 Snatch (Squat) (75#/55#)
12 Kettlebell Swings (53#/35#)
200m Run
Results
View this photo
View this photo
Quote of the day: “Nothing feels quite like a good snatch.” ~ Coach Mike Burgener
Checkout Justin’s Snatch!
Today was all about showing off your snatch. Ah these jokes never get old (at least for me)!
While most everyone worked on the squat (the most technical) others spent time on the power snatch or the hang squat snatch. Either way remember the lift (both squat and power) is complex; as there are at least a dozen or so vital cues racing through your head and only a few seconds to execute the movement and get under the barbell. Focusing on a proper setup, good jumping and landing position, being comfortable and pulling fast under the bar will give you the keys to a successful lift.
Michelle and the 1st, 2nd and finish of the 3rd pull of the snatch:
Reminder:
Class schedule for this week and next is posted above at the top of the site! Thursday will only be a 0830 and 0930 class and then we are closed until Monday. On monday there will only be a 5pm and 6pm class. This also means no CrossFit Kids on Saturday!
I will post a workout for Friday and Saturday for you to do on your own. They will be on beyondthewhiteboard as well as on the SRCF Facebook Group page.
CrossFit Games:
Want a preview of what the EPSN3 webcast of the 2011 Games will be like? Check out the “rep by rep” commentary of: The Final Women’s Event at the NorCal Regional
The Games Update: Three Days Out – video [wmv] [mov]
This is too funny:
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
View this photo
View this photo
Cindy is an old school CrossFit benchmark workout. No matter how many rounds you get after 20 minutes you are toast. Props to those who PR’d as we haven’t done this since last year. We have done other versions with power cleans, strict pull-ups, chest-to-bar pull-ups and more but this true version is purely a good bodyweight milestone. Don’t worry it will be back and next time it won’t be so long.
The Games Update: Four Days Out – video [wmv] [mov]
A little improv with a homemade GHD:
Pat getting ready to lift:
I wanted to start something new on the blog after getting the idea from David. The idea is to “feature” a fellow CrossFitter (including coaches) on the site with a few questions to provide a little background on the people we have within our gym. While we work out together everyday we may not know as much as we think about each other in the context of CrossFit.
The first person we are featuring is Pat. As he prepares for the CF Games Masters competition next weekend he was asked a series of questions from CrossFit HQ (that were asked to all competitors). I thought they were good questions and a good fit for our first profile. I plan to ask these and a couple other questions for future profiles to individuals and coaches at random. Read on!
Squatch Spotlight: Pat S.
Notes:
2011 CrossFit Games Masters Events Announced for Day 1 and Day 2
From Friday:
For Time:
21 Deadlift (225#/155#)
800m Run
15 Deadlift
800m Run
9 Deadlift
800m Run
Results
View this photo
View this photo
From Saturday:
2 Minutes of Max Reps of each of the following exercises:
Box Jumps (24″/20″)
Push Press (75#/55#)
Double-Unders
AbMat Sit-ups
Air Squats
* Rest 1 Minute between exercises
** Partner up and count reps
Results
Seeing Double?
We have started epic-ation! WOD results will be updated when we return. Enjoy the sun and we will see you for a few good WOD’s on this week before we close for the CrossFit Games next Thursday through Monday (7/28 – 8/1).
2011 CrossFit Games – Are you Ready?
“Ben Hollingshaus is Ready” – video [wmv] [mov]
“Lindsey Smith is Ready” – video [wmv] [mov]
“Dan Bailey is Ready” – video [wmv] [mov]
“Our Sport” from the South Central Regional – video [wmv] [mov]
**Schedule Update – Spread the word**
We will now have 2 classes on Thursday 7/28 at 8:30am and 9:30am as well as 2 classes on Monday 8/1 at 5pm and 6pm. Thanks Coach Moe!
~ We are CLOSED 28 July (after 1030 am no classes) to 1 August (no AM classes) to attend the CrossFit Games ~
Jeremy’s ready for the Games. Are you?
5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)
Results
View this photo
View this photo
Jana’s 2 years with SRCF was tonight. Congrats!
“DT“
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
“Iceland” Annie Thorisdottir (Women’s 2nd Place Overall: 2010 CF Games) completes “DT” in 4:49 RX’d [wmv] [mov]
This married couple both qualified for the CF Games as individuals. “All Over The Map: The Chans” by Again Faster Equipment – video [wmv] [mov]
2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
* Vest (20#/15#) Optional if you previously have a men’s time of sub 9 minutes and women’s sub 10 minutes as RX’d
Post “Baseline” work on skills
Results
View this photo
View this photo
Time to take a test. Today was a re-test for everyone with “Baseline”. This one we try to do every 6 months or so as a gauge of progress. Congrats on all the PR’s! Remember each one is improvement no matter how big or small the PR. You earned them through sweat, consistency and hard work.
Sneak Preview of the new CrossFit Inov-8’s (blue/white and all black)
Vintage 7-UP ads for kids (posted by Whole9). And you wonder why we are a nation of obesity, metabolic dysfunction and autoimmune diseases. Read the fine print on these old ads. Mixing 7-Up with milk for your baby?! Seriously?
9 Days until the CrossFit Games! Don’t forget we are closed 28 July to 1 August.
“Pat Sherwood is Ready” – video [wmv] [mov]
The Games Update IV – video [wmv] [mov] [HD mov Download Only]
Reminder this Saturday there is no 1045 Advanced RX Class. Main class at 0930 is still on the normal schedule.