Another CrossFit Games Down

Tuesday 7/30:

Strength WOD:

3-3-3-3
Deadlift

* 12 Minutes to get 4 heavy-ish sets

Conditioning WOD:

3 Rounds for Time:

15 Chest-to-bar Pull-ups
20 Burpees 
15 Deadlifts (225#/155#)

Results

View this photo
View this photo
View this photo 

Monday 7/29:

“Nancy”

5 Rounds for Time:
400m Run 
Overhead Squat (95#/65#)

Results

View this photo
View this photo

Saturday 7/27:

In Teams of 2 Complete As Many Rounds As Possible (“Cindy”) in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

* One partner works at a time, divide the work however you want but must go in sequence (Pull-up, push-up, squat)

Results

View this photo

Friday 7/26:

For Time:

400m Run  
21 Push Press (115#/75#)
400m Run  
18 Push Press
400m Run  
15 Push Press
400m Run  
12 Push Press

Results

View this photo
View this photo

Thursday 7/25:

For time:

100ft. Walking Lunges 
21 Kettlebell Swings (53#/35#) 
21 AbMat Sit-ups
100ft. Walking Lunges 
15 Kettlebell Swings 
15 AbMat Sit-ups
100ft. Walking Lunges 
12 Kettlebell Swings 
12 AbMat Sit-ups
100ft. Walking Lunges 
9 Kettlebell Swings 
9 AbMat Sit-ups
100ft. Walking Lunges 
6 Kettlebell Swings 
6 AbMat Sit-ups

Results

View this photo
View this photo

Number One:

Number One_Froning DL

We’re Back!

Epication 5 is complete. Here are the WOD results from the past several days. I am in a post Games-Hangover.

We cannot thank Coach Moe enough for running the show while we were gone! Not having to close for 5 days is hey-uge. You are our savior.

This year SRCF was rolling over 20 deep at the Stub Hub Center and it was by far the least stressful and smooth Games experience that Michelle and I have had since the Games moved from the Ranch in Aromas over to the Home Depot Center (now Stub Hub). In 2009 Michelle and I went with a couple of our best friends and realized that the Games is really an amazing and inspiring vacation experience. As we flew home I remember saying we were coming back every year. In 2010 we went with some of our coaches (and good friends) and had so much fun we made it a tradition every year since. For your coaches it’s more than a vacation. It’s also an opportunity to recharge, talk shop, see the best in our sport live, be exceedingly inappropriate, and have a true team building experience. I’m already counting down until 2014.

I want to thank everyone who went down there for helping out, pitching in, going with the flow, and making it a fun vacation for all.

Team SRCF

Fittest Man On Earth: Rich Froning – [video]

Fittest Woman On Earth: Samantha Briggs – [video]

Friday Night Lights – [video]

If you want to stream and watch archived events then go check out the Games site.

My absolute most favorite CrossFit Games Picture ever (taken by CrossFit media). Josh Bridges wins the opening night workout with almost all of our SRCF fan club in the background:

Bridges Leap_SRCF Fans

Ring Work

Skills WOD:

10 Minutes:
Muscle-ups or Ring Handstand Push-ups

(Progression/practice: Scale as needed to practice any parts of the muscle-up or handstand push-up)

Conditioning WOD:

3 Rounds for time:

6 Muscle-ups
30 Wall Balls (20#/14#)
12 Handstand Push-ups

Results

View this photo
View this photo

This is Rob’s handstand push-up shirt:

HSPU Shirt

Congrats today to Barbara on reaching her 100th WOD and joining the 100 WOD Club and to Rona and Lisa for getting more MU’s (Lisa’s 5th first!).

A visual example of why a kipping chest to bar pull-up is a skill needed for a kipping muscle-up:

Chest to Bar Muscle-Up

For the next few days I won’t be posting any updates or results. Coach Moe will still capture all the whiteboard results and I will post them after the weekend.

Want to stay up to date? There is a TON of footage and updates on the Games site being refreshed daily. You can watch everything from each heat of the Masters and Individuals to recaps to update shows. 

ATTENTION:

Modified class schedule for the Games that starts Thursday through Monday.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
  • 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
  • 7/27: Saturday        9:30am Class ONLY
  • 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

CrossFit Games Update Show: July 24, 2013

Rows and Rows

Archived Footage of the Wednesday Night Announcement

New Gear Introduced to Team and Individual Athletes

Too Complex

Strength WOD:

Complete the following Complex EMOM (Every Minute On the Minute) for 10 minutes:
1 Power Snatch
1 Snatch Balance
1 Overhead Squat

* Use same load for all 10 minutes

Conditioning WOD:

As Many Rounds As Possible in 12 Minutes of:

100m Run
5 Power Snatch (115#/75#) 
7 Up and Over Box Jumps (24″/20″)

Results

View this photo
View this photo
View this photo

Snatch Balance Complex

Run

Did you know you can watch the Masters Events at the CrossFit Games for free each day? Go here to see live streams or watch archived footage.

For all the media details see the Media Coverage page.

If you haven’t seen the below schedule updates for later this week through Monday then you get a no rep for clearly living under a bumper plate.

Modified class schedule for the Games that starts this Thursday through Monday.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
  • 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
  • 7/27: Saturday        9:30am Class ONLY
  • 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

CrossFit Games:

How Do You Beat Rich Froning? – [video]

Row Demo with Nicole Carroll and Brian Chontosh – [video]

The Pool Demo

CrossFit Games Update Show: July 23, 2013

Stripper Chipper

For time:

15 Thrusters (135#/95#)
200m Run
20 Thrusters (95#/65#)
400m Run
30 Thrusters (65#/45#)
800m Run

* One bar, adjust as you go

Checkout WOD:

For time:

100 AbMat Sit-ups

Results

View this photo
View this photo

Change it Out

Strip the bar and chip away. The thrusters and the running were a killer combination that made you look forward to stripping the plates.

Live Event Announcement for Wednesday’s surprise Games workouts and Saturday’s “Naughty Nancy”

CrossFit Games Update Show: July 22, 2013

Thrusters

R&R

Friday:

Strength WOD:

1RM Hang Power Clean

* 15 Minutes to find a 1 Rep Max

Conditioning WOD:

3 Rounds for time of:

15 Hang Power Clean (135#/95#)
15 Burpees

Results

View this photo
View this photo

Hang PC_Cathy

Saturday:

Main Class:

Teams of 2 complete AMRAP in 15 Minutes of:

200m Run
Max Reps Clean & Jerks (135#/85#)

* One bar per team, Partner 1 begins with the run while Partner 2 begins completing max reps of C&J. Switch after each run.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Clean (full) & Jerk 

As Many Rounds As Possible in 10 Minutes of:

3 Power Clean (135#/95#)
2 Push Jerk (135#/95#) 
1 Muscle-Up

Results

View this photo
View this photo

Swim WOD at Lake Chelan:

Swim WOD_ Michelle

Time to catch up on posting Friday and Saturday results after a weekend of rest and relaxtion in the sun. 

4 more sleeps until the CrossFit Games (Technically only 2 until the Masters events):

Schedule and Scoring System Announced

Masters Events Announced

Make sure you are aware of the modified class schedule for the Games that starts this Thursday through Monday.  It’s on the whiteboard and has been posted here on the site the past few days.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
  • 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
  • 7/27: Saturday        9:30am Class ONLY
  • 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

Just Keep Swimming…

3 Rounds for time:

500m Row
25 Kettlebell Swings (53#/35#)
50 Air Squats 
400m Run

Results

View this photo
View this photo

Toow Heavy Too Weak

During the WOD this evening as the 7pm class was grinding away, I heard Deb in a “Finding Nemo” voice remind Elliott to “just keep swimming”, which summed up this gasser appropriately.

KB_Seth

Notes:

Make sure you are up to date on the adjusted class schedule next Thursday through Monday while we are at the CrossFit Games! It’s in the below post and on the whiteboard in the gym.

Fourth Games Event Announcement

Want to improve your snatch and clean? This is what we mean when we talk about hamstring tension, vertical shins, and chest over bar through the 1st and 2nd pull. Watch and retain:

“Loading The Hamstrings” with Coach Burgener – video [ipod] [mov] [HD mov]

"Amanda"

Strength WOD:

1RM Snatch (Squat)

* 15 Minutes to find a 1 Rep Max

Conditioning WOD:

Amanda

9-7-5 Reps of each for time of:

Muscle-ups
Snatch (135#/95#) * full squat

Or “Scaled Amanda”

For time:

9 Squat Snatch (135#/95#) 
25 Pull-ups 
25 Ring Dips 
7 Snatch 
15 Pull-ups 
15 Ring Dips
5 Snatch 
10 Pull-ups 
10 Ring Dips 

Results

View this photo
View this photo

Amanda  Muscle-ups

“Amanda” is a benchmark and tribute WOD that while low in reps is relatively heavy in load and high in technical skill. Both movements require a high level of concentration and efficiency of technique or you will wind up missing reps. Fist bumps to all of you who either PR’d your snatch today or tackled Amanda for their first time! 

MU Attempt

Third Games Event Announcement

Get Ready for ESPN3

CrossFit Games: Fan Zone

Schedule:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29).  Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
  • 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
  • 7/27: Saturday        9:30am Class ONLY
  • 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Knees Out, Heels Flat and Elbows Up

Strength WOD:

2-2-2-2-2
Front Squat

* 15 Minutes to find a 2RM

Conditioning WOD:

4 Rounds for time of:

400m Run
12 Front Squats (135#/95#) 

Results

View this photo
View this photo

Run and Squat

Basic keys to the front squat:

  • Hands outside of shoulders with the bar on the shoulders and upper chest, NOT resting in the hands and wrists. 
  • Hands should be open and fingers loose to get the elbows up. 
  • Feet are shoulder width. 
  • Keep the knees out and chest vertical while driving the hips back first and feet flat on the floor as you squat. 
  • Break parallel and push through the heels and drive those elbows up and knees out as you stand up. 
  • Yell and grunt loudly as needed.

FS_Sam S

CrossFit Games:

It’s sadly ironic that just last week when CrossFit posted a video about Mikko’s return to the Games this year after missing the past two due to injury he said “That’s just life. Something always happens. And sometimes they are like good things, sometimes they are bad things. But it’s inevitable.”

The inevitable struck again, and the bad things for Mikko returned. I swear he’s the new Madden Curse of CrossFit.

Mikko Salo Withdraws from 2013 Games

Second Games Event Announcement

Someone in the 6pm Class gets a NO REP! 35lb. bumpers go in the 35 lb. pile!

No Rep

Counting Up

For time:

25 Handstand Push-ups
50 Toes-to-Bar
800m Run 
75 Push Press (75#/55#)
150 Double Unders

Results

View this photo
View this photo

T2B PP

Want to know the first WOD for the Games? You can get a partial clue here. Heavy overhead squats and running are on tap.

First 2013 Event Announcement From The StubHub Center – [video]

One of my best personal memories of CrossFit is being able to say I competed against Chris Spealler. Granted it was no competition but being in the same Regional in 2009 with him was a pretty damn cool memory. This year marks the first CrossFit Games he won’t be competing in.

Speal’s First Year Out” – [video]

 Speal warming up back in 2009 at the Puyallup Fairgrounds:

Speal_WarmUp_2009NWRegional

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29).  Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

  • 7/25: Thursday        11:30am, 5pm, 6pm, 7pm Classes ONLY
  • 7/26: Friday            11:30am, 5pm, 6pm Classes ONLY
  • 7/27: Saturday        9:30am Class ONLY
  • 7/29: Monday          11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats 

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run) 
*** Alternate until the task is done and move on.

Advanced RX Class:

Skills WOD:

3 Rounds not for time of:

50 ft. Handstand Walk
30 Sec. L Sit (Rings)
2 Rope Climbs (practice 15′, 20′, or Legless)

As Many Rounds As Possible in 12 Minutes of:

100 ft. Overhead Barbell Carry (155#/105#)
5 Muscle-Ups
20 Kettlebell Swings (70#/53#)

Results

View this photo

Hold and Push

Deadlift holds

Mikko Salo, 2009 Games champ and one of my favorite CrossFitters returns to the Games this year. This guy embodies CrossFit and some of the best aspects of the community. I know of no other Regional athlete that while competing in their Regional also stuck around each day to help the equipment crew prep the rigs and layout for the next day’s workouts.

I like the quote at the end of the video that shows his perspective on CrossFit, the Games and where it fits into his everyday life. In his broken English he says:

“Real life is somewhere else. This is just grown people playing. Playing around. You shouldn’t take too serious about this. It’s a great way of life and a great sport but still there are real stuff also in the world.”

A Champion Returns” with Mikko Salo – [video]

“I promise if I make the Games then I will learn to butterfly (pull-up).” ~ Mikko Salo on finally addressing a big weakness.

Class Schedule Update:

During the CrossFit Games (25-29 July) we will have a modified class schedule as the we travel down for our annual Games-cation. Coach Moe will be running several classes a day but not all classes will be available during those days. Stay tuned as we announce the schedule soon.

Chad Mackay Does 14 Touch and Go Snatches at 185

Legless Rope Climb:

Legless Climb_Lisa