Month: May 2012

Walking Dead

4 Rounds For Time:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges 

Results

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Spencer_MU

Fun with the rings today. Muscle-ups are a skill and a strength test. Get there through great ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even ONE of these components and you will likely not get a true muscle-up. Work on these skills and this will be one of those movements you love.

Armed Forces Day is tomorrow. We will do a Hero Team WOD at 0930 and a Hero WOD for the Adv RX class.

Matt_Rings Deb_DL

Notes:

CF Games: Regionals are 6 days away! Come cheer on Coach Mark! Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD on the whiteboard. If you do not sign up do not expect to get to go first by just showing up. Please sign up for your time. CF Teens (Halph Murph) and their parents will have their own shot at 9:30am.

For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient and what this Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits go to charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

“Cooking Smothered Pork Tenderloin” with Michele Vieux CrossFit Journal preview video [wmv] [mov]

June OnRamp Full!

June 5th to June 16th OnRamp is full and sold out. We are adding a second OnRamp June 19th to June 30th to accommodate a second group of 6. Please contact us if interested.

Max Snatch

Strength WOD:

12 Minutes to Establish:

1RM Snatch (Squat or sub Split; scale to power)

Checkout WOD:

21-15-9 Reps tor time:

Snatch – Squat (95#/65#) 
Ring Dips

Results

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View this photo (ATTN Coach Sean)

Jim Mc_Spit Snatch Maria_Squat Snatch

Similar to Grace yesterday there were a whole lot more PR’s today. Ring that PR bell. More cowbell!

Our June OnRamp is already full. We will be running a second one in the second half of June. Stay tuned for when.

Watch the following video of the 2011 CF Games Champ for a great look into the life, training, and drive of the reigning best male CrossFitter in the sport.

Video: Days in the Life of Rich Froning

LIndsay gets creative to try and save her snatch:

Snatch Save 1 Snatch Save 2

"Grace"

8 Minutes to warm-up to a heavy C&J Single. 

For Time:
30 Clean and Jerks (135#/95#)

Conditioning WOD: (Optional)

For Time:
100 Double-Unders 

Results

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Quote of the day: “Do you smell that fitness? I do.” ~ White Goodman, Dodgeball

  Grace_Clint

Becca Voigt does Grace in 2:02:

   

CrossFit for Hope supports treatment for catastrophic children’s illness at St. Jude Children’s ResearchHospital. On Saturday, June 9th CrossFit affiliates around the world will be participating in a fundraiser to benefit St. Jude’s and their fight against cancer and other deadly diseases in children. Similar to Fight Gone Bad, this workout is a max effort WOD but with different movements. In the past we have hosted FGB but this year CFHQ has decided to launch “Hope” for the CF Community. We are going to be one of those gyms hosting. I am also inviting Imperial CrossFit and a couple other gyms to participate. Event details TBD.

To participate, register, donate and raise funds go to the CrossFit for Hope link above. I have set a modest goal for our gym to generate $1500 total in fund-raising but if we show up like we did for FGB in years past we will easily crush this goal. If you are going to participate in the WOD then we ask that you donate at least $20. Pick an athlete from our gym who is registered or just register yourself and donate.

“Hope”

3 rounds of max reps:
Burpees
Power Snatch (75#/55#)
Box Jumps (24″/20″)
Thruster (75#/55#)
Chest to Bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Expect a score MUCH lower than your Fight Gone Bad.

Notes:

CF Games: Regionals are 9 days away! Who’s going? Note we are CLOSED on Friday and Saturday (5/25 and 5/26)

Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

Core to Extremity

Strength (Gymnastics) WOD:

Alternate the following exercises:

3/3/3 Weighted Strict Pull-ups
20/20/20 Hollow Rocks

Notes: Move to Hollow Rocks after pull-ups. Pull-ups should be unbroken, no kip. Rest as needed between rounds.

Checkout WOD:

3 Rounds For Time:

400m Run
20 Burpees
20 Kettlebell Swings – Perfectly Vertical (53#/35#) 

Results

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Work of the Devil:

Demonbell_Burpee DemonBell_Sean

Today’s work focused on the core muscles (hollow rocks and KB Swings) to extremities (strict pull-ups and burpees) with a devilish checkout WOD.

The Buskas “Pick Things Up” T-shirts shipped yesterday. We will have them in plenty of time for Regionals. Can’t wait to see how they turned out! Also the blue T’s with the “hoody” logo are now in. If you pre-ordered one then please pick them up.

Rest up, eat clean and be prepared to meet “Grace” tomorrow! Your benchmark requests have been noted.

A Helping Hand from Mom to Daughter(s):

CF Fam

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Video: Dave Castro: Evolution of the CF Games

I think Frank REALLY likes working out with Spencer:

Frank and Beans

Take "Fran" For A Run

For time:

400m Run
21 Thrusters (95#/65#)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

Results

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Running Fran

A little twist on “Fran” today by adding in some running in the sunshine. Who is sore from the OH Carries on Saturday? My quads and shoulders are smoked!

Announcements:

Friday June 1st at 7pm (after Regionals) we will tentatively run a group through the Adv RX Test. Sign up on the whiteboard for taking the test. Only 4 spots are open. Athletes should feel very comfortable with the movements and test to sign up.

We are now less than 2 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over Friday, Saturday and Sunday. Coach Mark will be representing SRCF for the second year in a row and we will be closed on Friday (5/25) and Saturday (5/26). This means no classes for those two days. 

Come on down to watch Regionals, support Mark and enjoy CrossFit as fans. You won’t be disappointed. Tickets for Regionals can be purchased here.

Trapper_Pick it up

Video of the reigning CF Games Mens Champ from the Central Easy Regional Snatch Ladder (WOD #5): CrossFit Games Regionals 2012 – Rich Froning Snatch Ladder

Nutrition. The cornerstone to health. Combine it with CrossFit and you will realize changes in body composition and weight loss. Ignore it and slow your progress. Watch Part 1 of this transformation.

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

Carry Over

Main Class:

In Teams of 2, Complete the following AMRAP (As Many Rounds As Possible) in 20 Minutes:

50m Overhead Barbell Carry (155#/105#)
5 Lateral Over the Bar Burpees
50m Sprint

* Both athletes face each other separated by 50m and alternate rounds
** Share one bar per OH Carry
*** Partner 1 completes their carry, drops bar and does 5 burpees and then sprints back to start point to = one round

Advanced RX Class:

4 Rounds for time of:

100m Overhead Barbell Carry (165#/115#)
10 Toes-to-Bar
10 Burpee Pull-ups
10 Box Jumps (24″/20″) 

Results 

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Quote of the day: “Man must be arched and buttressed from within, else the temple will crumble to dust.” ~ Marcus Aurelius Antoninius

OH Carry

Partner Lateral

Yesterday the sun came out so we brought back the Overhead Barbell Carry. I think it’s been a year since we did this last. From my very unscientific polling it sounds like most of you loved it. While the WOD was originally written as a 30 minute AMRAP I had to change on the fly when all the teams starting piling up rounds a lot faster than anticipated. Unknown and unknowable. 

Congrats to Aaron, Eloy, Tom, Robert, Marc, and Craig who all completed OnRamp yesterday:

OnRamp Graduation

Happy Mother’s Day to all you fit moms!

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Last night Michelle and I were watching TV and we saw an infomercial for “Brazillian Butt Lift”. Besides a bunch of “check out my butt” and “Leandro totally saved my butt!” testimonials I learned three things from this:

  1. You can get a supermodel’s butt in no time if you buy the DVD series for only 4 easy payments of $19.99. 
  2. If you order now you can get the supermodels butt and a free yellow “Strength band” for only four, I mean 3 easy payments of $19.99 
  3. Act RIGHT NOW and not only do you get the supermodel butt and yellow “Un-strong” band but you will get a free “Bum Bum Rapido” DVD! (That’s “butt butt fast” for those who don’t speak Brazillian Buttlift. All practically free.

While I cannot get those 15 minutes of my life back I am changing our programming and adding a new class called Bum Bum CrossFit. Leandro doesn’t stand a chance.

More Squats!

Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Skills WOD (Pick a 2 Minute Challenge):

2 Minutes Max Handstand Walks 10m (Rep Max)

* Set up 2 cones 10m apart from each other and HS walk from cone to cone. If you fall less than half way across you have to start over at the first cone, if you fall after passing the halfway point you have to start back at the halfway point between cones. 1 rep = 1 complete 10m walk from cone to cone. Half reps will count.

2 Minutes Max Wall Climbs

Checkout WOD:

For Time:

40 AbMat Sit-ups
30 Hollow Rocks
20 V-Ups

Results

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Back Rack

Who PR’d their 20RM back squat? Almost everyone (too many to write on the board). Before you get too cocky though everyone should just drop and do 10 more hollow rocks and 10 V-ups to practice. 

Back Squat_Meghann

2012 CrossFit Games Central East Regionals are this weekend (along with SoCal, Latin America, and Canada East):
WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Tune in to ESPN3 for coverage Friday through Sunday and see past Games Champs Rich Froning and Graham Holmberg along with a host of other prior Games athletes battle for the top spots.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Back Squat_Amanda

2012 CF Games Regional WOD 2

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 Pistols (One-legged squats, alternating legs)
30 Hang Power Clean (225#135#)

* 17 Minute time cap.

** Regionals standard on pistols: Alternate legs, touching floor is a no rep. Scaling for Hang Power Clean: Use 80-85% of last week’s 3RM.

Results

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Pistols

Another taste of Regionals today. So far we have done a modified partner dumbbell snatch and sprint WOD, “Diane” and now the row/pistol/hang clean workout. As we near Regionals I wanted to program several of the WOD’s (or variations of them) to allow us all to experience some of what the “uberfit” are doing. It’s a good challenge, helps build that community “mutual suffering” bonding, and illustrates the concept of scaling pretty clearly. The last part is one of the most valuable. Scaling correctly to achieve the desired effect of the workout delivers an experience similar to all regardless of fitness level. No different than anything we normally do but with heavier loads or more complex movements it allows for a wider range of scaling or substituting. The hang cleans today were meant to be heavy and the reason we completed a 3 Rep Max last week (which today’s guidance was to use 80-85% of that 3RM). 

For pistols we changed the scaling we have typically done (modified pistol to touching the glutes/sitting on a box to standing up) and stepped it up a little. The scaling today was as follows: standing on a box, hang one leg off the side of the box. Squat on one leg to tap the dangling foot to the floor. Maintain your balance and stand upright on the box. Switch legs each rep. Adjust the height of box for difficulty as a deeper squat will make it more challenging. Beginners could hold the upright on a rack for balance while still performing a pistol on a box or bumper plate(s). This scaling we feel is better for full range of motion, balance, single leg strength and faster progression to a full pistol. I expect to see everyone walking funny by Friday.

Pistol Scaling_James - 1

WOD Demo from the South East Regional – video [wmv] [mov] [HD mov]

Matt Chan sets Event 2 world record in South West

100 vs. 500:

100 vs 500

Congrats to Clint for hitting his 100th WOD today and also to Michelle aka “Mums” who plans to hit hers tomorrow!