1000 Things To Do Before You Die

WOD #1:

For Time:

1000m Row
Workout starts with 7 thrusters. Every minute on the minute (EMOM) complete 7 thrusters (95#/65#)

* At the top of each minute you must complete 7 thrusters and then row for max meters in the remaining time; continue until you complete 1000m
** If you cannot complete the thrusters in a given minute then you may take a “penalty” minute by resting and accumulating more time; scale accordingly to avoid penalties

Rest 6 minutes, then complete:

WOD #2:

As Many Rounds As Possible in 6 Minutes of:

5 Hand Release Push-ups
10 Box Jumps (24″/20″)
15 AbMat Sit-ups

Results

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Goal: Complete 1000 meters on the rower before the thrusters kill you.

Thrusters Suck

When I found and programmed WOD #1 it reminded me of the “Air Force WOD“. After completing it today I would say it might be harder. The coaching today was on scaling properly; you had to choose a weight you could maintain 7 unbroken thrusters. Scale wrong and this would quickly be a nightmare. Dropping the bar wasted seconds you could not afford to miss when you needed every single pull on the rower. After a few minutes this WOD became a mental battle to not drop the bar or slow down to catch your breath before you ran out of time to row. This race against the clock and your mind defined this workout. It’s what I loved about it. After a brief rest, WOD #2 was designed to force max rounds with skills in which you should have been able to continue moving through for 6 full minutes.

Video: The Regionals Are Coming: CrossFit Games 

Today our friends from Bellevue Square lululemon dropped in for a WOD (they did yesterday’s workout). They rode here in style in their team van. I gotta get a SRCF van. Then we could drive around kidnapping people “Old School” style to come to CrossFit.

Team lulu looking good:

Team lulu

Lulu van

Attention 0830 Class! You all FAILED. What’s wrong this picture?

0830 class fail

Max Reps

Strength WOD:

3/3/3/3/3
Weighted Pull-ups (scale to dead hang pull-ups; with or without bands or ring rows)

Metcon WOD:

5 Rounds for max reps of:

1 Minute of Max Hang Power Cleans (95#/65#)
Rest 30 Seconds
1 Minute of Max Burpees 
Rest 30 Seconds

Results

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Michelle_Burpee

Weighted pull-up action with a KB to a plate to even a manly pink dumbbell:

Greg_KB Josh_Plate Jim_Pink DB

Jeremy came up with this WOD this weekend. The intent is to go max effort in each round and not “game” it by maintaining the same target number of reps (which I’m guilty of doing in these types of WOD’s).

I came across the below post today on the CrossFit Invictus blog. Good reading and a philosposhy we completely share for the main classes. Read this and understand that we read the whiteboard in the same mindset for each of you. 

How Do YOU Read The Whiteboard?” by CrossFit Invictus

Hand Care 101 by CrossFit Park City

“Efficiency Tips: Handstand Push-Ups” with Chris Spealler – video [wmv] [mov]

Max Climb

For Time:

3 Minutes of Max Effort Rope Climbs (15′)
1 Minute Rest
3 Minutes of Max Effort 5m Shuttle Runs
1 Minute Rest
3 Minutes of Max Effort Wall Climbs
1 Minute Rest
3 Minutes of Max Effort Row (Calories)
1 Minute Rest

* Touch the ground on each shuttle run turnaround
** Wall climbs begin and end with chest on floor; chest touches wall at top

Results

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Climb On

Four Down” CrossFit Games

12.4 is officially over. Likely everyone is still feeling it though. Only one more Open WOD left this week. Props to everyone for powering their way through “Karen Plus 30 Muscle Ups for time”. The last WOD will be announced this Wednesday at 5pm. With one to go keep your fingers crossed for Coach Mark who is currently in 49th place. Top 60 men and women will make it to the next level at Regionals.

Mark knocking out MU’s (photos by Matt P.):

Mark MU

Judging Deb_DU

Nutrition:

The NY Times laughably claimed eating red meat increases the risk of death. Fortunately, Zoe Harcombe explains the flaws in their study.

Gary Taubes reacts to the bad science rampant in public nutrition: “Science, Pseudoscience, Nutritional Epidemiology, and Meat

M_Wallballs

PR

"Rowing Annie"

For Time:

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

Results

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Rowing

“Efficiency Tips: Rowing” with Matt Chan video [wmv] [mov] [HD mov]

Some good tips in the above video on basic rowing stroke and technique for body position. Watch and practice!

Congrats to Jill for getting her first three pull-ups today, Lindsay RX’d her first ring dip yesterday, and Natalie for hitting her 250th WOD!

Milestone WOD's_Tricia and Natalie

Open Competitors: If you completed 12.4 then don’t forget to submit your score so we can validate it. Last chance to complete if you haven’t yet is 11am tomorrow. Bring your best wallballs and double-unders and get ready for a quad smoker.

Open WOD

Open WOD Aftermath

CrossFit Games Open 12.4

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, (20#/14#)
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps)
Submit your results as part of the CrossFit Games Open

Results

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Quote of the Day: “Men will die for points.” ~ Coach Greg Glassman; CF Founder

Judging 12-4

For instructions and expectations on this WOD see yesterday’s post. Lots of great effort and good judging today. Many of you hit some sort of PR or milestone. Everything from Jenna’s first muscle-up before the WOD to Tricia moving up to a 14# medicine ball for the first time and getting 101 reps. The enforcement of the wall ball standard was executed well and while some of you had to endure the dreaded “no rep” call repeatedly it serves as a great reminder and training tool. Use it to build on and never have to worry about it again. 

I remember back in 2008 when I went to do a weekend WOD at Rainier CrossFit. I was in the middle of the workout and we were doing squats and Laurie came over to me and was trying to coach me. I was zoned out and chasing the clock when she stopped me briefly and said “I need you to squat lower.” I was surprised and also embarrassed. She said “You are going here. I need you to get to here.” I fixed it and finished the WOD. It was one of the best and simple tips I have ever received. Why? Because on that day I said to myself that I never wanted to be called out and told that I shorted the range of motion of my squat. It really stuck with me and helped me focus on squat depth and better my training.

For each of you who have judged I realize that saying “no rep” is hard. It’s something that makes you feel like you are doing something wrong. Remember that it’s the opposite though, you are doing your job. You are COACHING. You are helping that person right then improve their movement, meet a standard and drill “what right looks like” into them. It’s on them to internalize it, fix it and repeat it. They own making themselves better. To ignore it and let it slide is actually a disservice to them. It tells them nothing other than that what they are doing must be good enough. That will become a bad habit and can lead to a default movement pattern that is at best inefficient. Worst case it becomes a precursor to injury.

Practice virtuosity. Do it right when no one is looking. You will be better off for it. As for the judging, practice calling out the harder right over looking the other way. Then you can hold your head high knowing you have standards and hold others to them.

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

Biggest Loser Winner Goes CrossFit” with John Rhode, free CrossFit Journal video, preview – [wmv] [mov]

CrossFit Games 12.4 Breakdown with Carl PaoliNaka Athletics and San Francisco CrossFit:

   

"JT"

21-15-9 Reps of each for time:

Handstand Push-Ups
Ring Dips
Push-Ups

Results

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Dustin_Ring Dips

JT

In honor of US Navy SEAL Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005. RIP.

Pike PU

CF Games Open:

Open WOD 12.4 has been announced. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement.

If you aren’t competing in the Open then scale this WOD like any other for your wall balls and double-unders (scale to singles). As there is a 12 minute cap there will be no scaling for Muscle-ups. If you complete all the wall balls (“Karen”) and the DU’s but cannot do a muscle-up then you are done.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 150 RX wall balls, but cannot do double-unders then your score = 0 rounds, 150 wall balls.

Here are the expectations for Open Week 4 for everyone:

Workout 12.4 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

The wall ball standard is strict. No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps. Double-unders must be successful, snags and attempts do not count. Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out. Watch the video for instructions.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

Chipper Day

For Time:

1000m Row 
75 Kettlebell Swings (53#/35#) 
50 AbMat Sit-ups
25 Wall Balls (20#/14#)

Results

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  Classic Rest Position

Tomorrow afternoon we will know Open WOD 12.4. Any guesses?! I’m thinking softball throws and ocean swim are out. Maybe we will see 2 for 1 wall balls with Man-makers.

Video – “Exercise Center”: CrossFit Games Update: Open Week 3

“Every Rep Counts … Or Not” from CrossFit Aspire (NJ)

Hook and Sinker

Strength WOD:

In 15 minutes complete:
2/2/2/2/2 Deadlift 

* “Touch and Go” Reps; not singles x 2

Checkout WOD:

5 Rounds for time of:

9 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
3 Front Squats (135#/95#)  

* 8 Minute time cap

Results

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Jeremy teaching the deadlift:

Coach Jeremy_DL

Good coaching on the deadlift today and lots of PR’s. Many of you learned some finer points for getting tension in the hamstrings and posterior in the set-up and pulling with the correct shoulder position to avoid the “D-Bag shoulders” look. The checkout was capped to ensure you went fast and unbroken as much as possible over just going heavy. The hook grip saved the hang cleans and without it meant too many extra reps.

CF Kids Teens Session #2 starts up tomorrow!

Game-Day Nutrition” with Matt Chan, CrossFit Journal preview video [wmv] [mov]

Kristan Clever’s 540 Reps on 12.3: CrossFit Games

"Team Chief"

In teams of 2 complete as many rounds as possible in 20 minutes of “1 Round of The Chief”:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

* Alternate with your partner each round at a time. Score total rounds as a team completed.

The Chief

Results

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Maggie Push Jerks:

Maggie_Push Jerk

Big Saturday! OnRamp was buzzing early this morning with moans and groans of sore quads and the pain of wall balls followed by a tough team WOD for the main class. This one turned out exactly like I hoped. Fast intervals of work and rest, a lot of rounds piled up between the team (yet not excessive), and something that hit the whole body with two bodyweight movements and nothing overhead. Making this a team event meant you had to work hard for your teammate and put the pressure to try not to stop moving until you completed your round. 

We wrapped up with the rest of the crew who hit the suckfest known as Open 12.3. Wave after wave of 18 minutes of gasping, jumping, and pushing. The cheering and energy was enough to push everyone through (despite several who are still recovering from the Zombie Plague) and we had some great PR’s to boot!

Fist bumps with huge explosions to those who rang the PR bell today! Nothing was more memorable about today than Shannon overcoming her fear of 20″ box jumps and getting not only 1 but 3 of them to the cheering of the entire gym. Maggie added both box jump and push press PR’s and Mark PR’d his second go at 12.3 over at CF Marysville with an even 10 rounds. Coach Sean even did a real push-up or two! I can’t wait for next week…

Shannon celebrates:

PR Box Jump

Sean actually does a push-up to make me proud:

PR Sean-up

Pat Barber aka “Mountain Man” gives advice on 2012 CF Open WOD 12.3

Graham Holmberg 315 clean & jerkPower clean and split jerk PR

Deja Vu

Gymnastics Skills:

3 rounds of Max Rep Muscle-Ups or work on progressions

3 Rounds for Time of:

300m Row
20 Wall Balls (20#/14#)
10 Pull-ups

Results

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Trapper_Wall Ball Krista_Pull-up

Ever have that feeling you have been there done that? Way too many cold/flu and prescription meds combined with late night programming meant I recycled a WOD today that we just did a couple weeks ago. It won’t happen again. Maybe I really am a zombie. Unknown and unknowable.

Tomorrow we will have Dr. Bob Cummins from Cummins Chiropractic and CrossFit Bellevue in the gym to do some Q&A and free evaluations. He’ll be there at 0930 so take advantage of it.

Jeremy and I hit 12.3 tonight. More like it hit us. 3 down, 2 to go:

Open 12.3