Community. Coaching. Caring. Since 2009.
Skills WOD:
Pull-ups (Strict)
5 x 5 or 5 x 7
* Scale to Supine Ring Row or 5 x 3 Strict Pull-up
Conditioning:
3 Rounds for time of:
20 Thrusters (75#/55#)
50 Double-Unders
Rest 30 Seconds
Results
View this photo
View this photo
100th WOD for Kelli B.!
CrossFit Games Update Show: March 19, 2014 – [video]
Backstage Pass: Open Workout 14.3 – CrossFit Journal video [ipod] [mov] [HD mov]
Strength WOD:
EMOM (Every Minute On the Minute) for 7 minutes complete:
1 Snatch (Squat, choose load)
Conditioning WOD:
21-15-9 Reps of each for time of:
Knees-to-Elbows
Squat Snatch (95#/65#)
Results
View this photo
View this photo
View this photo
‘N Sync:
Pretty interesting how some knees-to-elbows can mess up your midline for snatches.
This Thursday is the “Battle In Seattle” as the 14.4 Open WOD 14.4 Announcement will go down at CrossFit Bellevue. Tickets are long past sold out and for those who bought tix and are going the doors will open at 3:30pm. Parking is not available on site and you will need to park at 13620 SE Eastgate Way and ride the provided shuttle over. Shuttle runs 3pm-9pm. Wear your SRCF shirt and try to link up if you want. Seats/bleacher spots will be hard to come by so if you get there and have a great spot then keep it and enjoy the show!
All Classes on Thursday will run on the normal schedule. Thanks to Moe and Lindsay for covering! I will plan to have the TV set up in the lobby to stream the announcement as usual at 5pm.
CrossFit Games Update: March 18, 2014 – [video]
Danielle Sidell and Austin Malleolo Win 14.3
Chris Spealler hitting a 275# C&J:
Strength WOD:
1-1-1-1
Clean & Jerk
Conditioning WOD:
AMRAP (As Many Reps As Possible) in 12 Minutes of:
4 minutes of Clean and Jerks (135#/95#)
4 minutes of Rowing (Calories)
4 minutes of Burpees
Results
View this photo
View this photo
View this photo
Watch this. Owned by two of the coolest people we know and is by far one of THE coolest gym’s ever. I want to go drop by and face all the med balls out, move the spray bottle and generally just drive Nadida and Eric’s OCD tendencies through the roof.
CrossFit Belltown: The Old Curiosity Shop – CrossFit Journal video [ipod] [mov] [HD mov]
Lindy Barber and Jen Smith Do 14.3 games.crossfit.com
Main Class:
As a team of 2 complete AMRAP in 12 Minutes of:
5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)
* Alternate each exercise with your partner (i.e. Partner 1 does 5 ring dips, Partner 2 does 10 push-ups, Partner 1 does 15 wall balls, Partner 2 does 5 ring dips, etc.)
Advanced RX Class:
Strength WOD:
5 x 1 Press + 3 Push Press
Conditioning WOD:
AMRAP (As Many Rounds As Possible) in 9 Minutes of:
5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)
Results
Today I had to call an audible and adjust the WOD on the fly. This one that Sean and I came up with made for a better combo than what I had planned and thanks to Lisa’s prompting helped those who did 14.3 yesterday get more recovery time for the posterior chain. If you log your WOD’s on beyondthewhiteboard.com then the WOD is now up to post your results.
Open Competitors! GO LOG YOUR 14.3 SCORE! Do it now before you forget. (See yeterday’s results for Open WOD scores)
Straddle Press to Handstand with Camille Leblanc-Bazinet – video [ipod] [mov] [HD mov]
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135#/95#)
15 Box Jumps (24″/20″)
15 Deadlifts (185#/135#)
15 Box Jumps
20 Deadlifts (225#/155#)
15 Box Jumps
25 Deadlifts (275#/185#)
15 Box Jumps
30 Deadlifts (315#/205#)
15 Box Jumps
10 Deadlifts (365#/225#)
15 Box Jumps
* Step ups allowed (Actually the WOD should just say “Step Ups” instead of “Box Jumps” as these are not the same movement. Shocking I know.)
Open Competitors! Post your results to the 2014 Reebok CrossFit Games Open.
Results
View this photo
View this photo
View this photo
Jules had the Tovar Swoop thing down. AND Deadlifted way better!
SRCF Friday Night Lights was rocking tonight with a strong turnout all day and high energy for late classes. Thanks to Deb and Moe for providing refreshing post WOD beverages! Overall I think everyone did a great job lifting within their means and doing things right. Week 3 is pretty much done except for a couple people. If you need to get 14.3 done then it’s tomorrow or Monday before 5PST!
James being judged with a good rep:
Strength WOD:
5-5-5
Back Squat
Conditioning WOD:
For time:
400m Run
30 Back Squats (95#/65#)
400m Run
20 Front Squats (95#/65#)
400m Run
10 Overhead Squats (95#/65#)
Results
View this photo
View this photo
View this photo
Open WOD 14.3 has been announced and we will be running this tomorrow for all classes. Good thing I programmed deadlifts yesterday…
Pack your shin skins, grab your belt, and for God’s sake please don’t lift like Stacie Tovar when you deadlift! (If you are wondering what that looks like then the picture below shows what not to do on the right hand side)
Focus on finding a solid set position every time, shoulders over the bar and lats “on”, maintain a neutral neck and then push through the floor. Squeeze your butt and push your hips open as you clear the knees. At the top the shoulders, hips and knees should all be open.
5 Reasons Why Deadlifts Are Killing Your Lower Back stronglifts.com
Notes:
Skills WOD:
Rope Climb or Muscle-Up Practice
Conditioning:
4 Rounds for time of:
10 Deadlifts (225#/155#)
10 Over the Bar Burpees
2 Rope Climbs (15′)
400m Run
Results
View this photo
View this photo
Congrats to Laura J. for hitting her 250th and joining the 250 Club! T-shirt earned and achievement unlocked!
Tomorrow (Thursday) at 5pm we will be watching the 14.3 Open WOD Announcement and we will have it live streaming in the lobby. Come watch our spirits either be lifted (collectively crushed) by CFHQ as they announce some wonderful (horrible) combination of movements that will amount to 10 plus minutes of excitement (torture) on Friday.
Strength WOD:
1RM
Power Snatch
Conditioning WOD:
AMRAP (As Many Rounds As Possible) in 10 Minutes of:
3 Power Snatch (Choose load)
5 Handstand Push-ups
200m Run
Results
View this photo
View this photo
Lots of Power Snatch PR’s today! Not finishing in a squat threw off several of you since we don’t power snatch for strength often. The receiving position in a power snatch vs. a full snatch should be the same only with a higher squat that is dictated by the weight overhead.
CrossFit Games Update Show: March 11, 2014 – [video]
Sweetened Drinks Linked to Depression in U.S. Soda Study by Nicole Ostrow, Bloomberg
Nice day for a run:
21-15-9 Reps of each for time of:
Power Clean (115#/75#)
Thruster (115#/75#)
Results
View this photo
View this photo
View this photo
View this photo
Spicy little couplet today with the barbell.
Thursday at 5pm will be the 14.3 WOD Announcement and we will have it live streaming in the lobby. Come join in the fun as we wait to see what’s in store this week!
From the Vault: “The Clean” with Miranda Oldroyd and Zach Forrest – video [wmv] [mov] [HD mov]
Main Class:
As a team of 2 complete:
Team version of “Morrison” (Hero WOD usually done solo)
50-40-30-20-10 Rep rounds for time of:
Wall Balls (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (53#/35#)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
* Break up reps with partner; alternate work.
Advanced RX Class:
Strength WOD:
Every Minute On the Minute (EMOM) for 10 Minutes:
1 Clean & Jerk (choose load)
Conditioning WOD:
For time:
100 Double-Unders
5 Clean & Jerks (205#/135#)
75 Double-Unders
5 Clean & Jerks (185#/125#)
50 Double-Unders
5 Clean & Jerks (165#/115#)
* Clean and Jerk should be full cleans and either split or push jerk
Results
View this photo
View this photo
C2B pull-ups:
If you haven’t submitted your 14.2 Open Score then do it TODAY! Deadline is Monday at 5pm PST.
The CrossFit Tour: Competition in Kiwi Country – CrossFit Journal videos:
Hang Snatch Event [ipod] [mov] [HD mov]
CrossFit Total [ipod] [mov] [HD mov]
Fran Tiebreaker [ipod] [mov] [HD mov]