Month: June 2014

Climb Up

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

3 Squat Clean Thrusters (135#/95#)
6 Chest-to-Bar Pull-ups
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers (2 count)

* Alternate each movement with your partner. i.e. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch Balance

Conditioning:

For time:

2 Muscle-ups
10 Clean & Jerks  (135#/195#) 
4 Muscle-ups  
8 Clean & Jerks (155#/105#)
6 Muscle-ups
6 Clean & Jerks (185#/120#)
8 Muscle-ups  
4 Clean & Jerks (205#/135#)
10 Muscle-ups
2 Clean & Jerks (225#/150#)

* Sub 1 C2B pull-up and 1 Ring Dip for 1 MU. Change loads as you go.

Results

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Jerk Jeremy

Yesterday’s WOD’s for both classes were climbs. The team WOD was a climb both in reps and in mountain climbers, and it looked like a 20 minute grind with your partner. The advanced class was a scheme that got heavier and harder the farther you climbed in muscle-ups and loads for the clean and jerks.

Lowering the Bar Safely in the Snatch, Clean and Jerk by Catalyst Athletics

Snatch Balance Work

Congrats to Moe and Lou who competed as a team yesterday in the Whiskey Throttle Throwdown II in Woodinville at CrossFit Nine!

25 Days and 20 something hours remaining until the 2014 CrossFit Games! We can’t wait to go on our 6th annual Games-cation. This year we are fortunate and extremely grateful to all of our coaches to be able to have a very minimal impact to our class schedule over the duration of the Games. It is looking like the only change will be no advanced RX class for July 26th, with all other classes being a “go”! 

Sub-3 Minutes with Rich Froning and Dave Castro

The Story in Mid Atlantic

Rings and Things

Strength WOD:

3-3-3-3-3
Press

Conditioning:

AMRAP in 15 Minutes:

5 Toes-to-bar
10 Ring Push-ups
15 Double-Unders

Results

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Presses

So Jon came in and paid his burpee penalty right away for leaving a barbell out last night. The penalty was each like posted to the Facebook picture of his bar = 1 burpee. 79 or so burpees make for a good warm-up!

Burpee Penalty

This Saturday Moe and Lou will be competing together at the Whiskey Throttle Throwdown II at CrossFit Nine in Woodinville. More details here. Good luck, play hard and enjoy the whiskey AFTER!

The Story in SoCal

Julie Foucher Visits Reebok

Bear Crawl

Strength WOD:

Every 45 Seconds for 6 Minutes complete:
1 Power Clean + 1 Hang Squat Clean (Use 70% of 1RM Clean and Jerk)

Conditioning WOD:

3 Rounds for time of:

400m Run
5 Bear Complex (135#/95#)

* Bear Complex: Each rep (or complex) consists of 1 of each of the following sequence:

Power Clean, Front Squat, Push Press or Jerk, Back Squat, Push Press or Jerk

Results

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Apparently Teri really liked today’s WOD:

Note

After an initial run this turned into a steady 400m crawl for me after each round of “The Bear”. This complex is a great combination of strength, technique, concentration, and stamina. 

FitAid: Today we billed all the FitAid punch cards. Each card has been marked off with a red line for those cans that have been paid. Please continue to use up your card blank spots for any cans and those will be billed next month.

Rack setup with Bethanie Giardina – video [ipod] [mov] [HD mov]

Row then Rounds

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning:

In 15 Minutes complete:

2000m Row
then in the remaining time, AMRAP of:
30 Ball Slams (30#/20#)
20 AbMat Sit-ups
10 Box Jumps (24″/20″)

Results

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Front Squats

Different kind of AMRAP yesterday with a 2k buy-in then the goal was to get as many rounds in the remaining time. Congrats on those who hit a new 3 rep max PR on their squats!

Fight Shorts: We are finalizing the pre-order for men’s SRCF 2.0 Fight Shorts in grey. If you want a pair then post to the Facebook group or let me know by tomorrow. We have other stuff coming soon (women’s tanks, guys T’s and tanks).

SHORTSSRCFgrey

Washington Plan to Tax Yoga Leads to Political Posturing by Michelle Hackman, The Wall Street Journal

"Nate"

“Nate“

As Many Rounds As Possible in 20 Minutes of:

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Results

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MU_Nate_Chris MU_Nate_Jules

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ CrossFit.com

Robert “The Ghost” Guerrero wins his fight against Yoshihiro Kamegai

The Story in Latin America – [video]

Power Max

Main Class:

Complete 5 Rounds of 90 seconds each of:

5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#) 

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:

In Teams of 2 complete 4 Rounds for time of:

50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round

Advanced RX Class:

Strength WOD:

1RM Power Snatch

Conditioning WOD:

Complete 5 Rounds of 90 seconds each of:

5 Power Snatch (as heavy as possible)
Max Reps Wall Balls (20#/14#) 

* Rest 3-4 minutes between intervals

Optional Checkout WOD:

For time:

In Teams of 2 complete 4 Rounds for time of:

50m Sled Push (245#/200#)
50m Kettlebell Farmer’s Carry (70#/53#)
* One parter pushes while one carries 50m, then switch to complete the round

Results

View this photo

Get ready to go while one throws:

Change and Throw

Sled Work

This post was delayed due to delayed onset muscle soreness from yesterday’s Stoneway CrossFit Queen Anne Riot Throwdown. This team competition in Seattle was held at the track outside at SPU and over 30 teams competed in scaled and RX divsions. We had three male/female teams of 2 from SRCF compete (Rob W. and Debra, myself and Lindsay, and Rob S. and Julianna) and all of us had a blast placing somewhere in the top 10 teams (results are not yet posted). It was a well run team building event that was a great example of the broader CrossFit community. As Rob W. would say “Everything is AWESOME!”

Team SRCF_Queen Anne Riot

Events: 

31Heroes Team WOD

Our annual participation in the 31Heroes Memorial Team WOD will be on Saturday, August 9th at 9:30am. 

More Details to come but go register here. This is a fun and challenging team workout in honor of our fallen heroes.

https://www.eventbrite.com/teams/snoridge-crossfit/814251/edit

CF Games:

Amazing how far CrossFit has come over in Africa.

The Story in Africa – [video]

Body Work

Skills WOD Pt. 1:

4 Rounds not for time:  

1 Weighted Strict Pull-up (Dumbbell)
3 Strict Pull-ups
5 Kipping Pull-ups

* Rest as needed between Rounds; scale to negatives for weighted/strict pull-ups

Skills WOD Pt. 2:

10 Minutes to practice:  

Pistol (Single Leg Squat)
* Do mobility towards improving your pistol position; or work on box pistols, negatives, rocking pistols, or pistols.

Conditioning:

3 Rounds for time of:

30 Walking Lunges
15 Toes-to-bar
400m Run 

Results

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Pistol_Allison

Pull-up work continues. Practice negatives, strict, weighted and bar hangs to improve your pulling strength.

Tomorrow we have three mixed pairs competing in the Stoneway CrossFit throwdown (Me and Lindsay, Rob W. and Deb, Rob S. and Jules). Should be some fun in the sun and a good opportunity to use our fitness.

Looking for Gold tickets to the CrossFit Games or know someone who is? A few people in the gym have some extra’s to sell so let us know or post to the Facebook group.

Training the Trainers by Emily Beers – CrossFit Journal article [pdf]

Pistol_Ben P

Build Your Bar

Strength WOD:

1-1-1-1-1
Snatch

Conditioning:

For time:

400m Run
9 Snatch (135#/95#) 
400m Run
6 Snatch (165#/105#)
400m Run
3 Snatch (185#/115#)

* Full squat; change load as you go

Results

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Snatch_Joe W

Runs

WOD’s where you get to change the load as you go with the same movement are a change of pace and a challenge that forces concentration and efficiency in your movement. Congrats for those who hit PR’s today and to Spence for his 100th WOD! You earned your 100 WOD Club T-shirt!

The Story in Asia – [video]

Stone Cold Stoneberg

WOD Gone Bad

3 Rounds of max reps of each of the following exercises:

1 Minute of Row for Calories
1 Minute of Burpees
1 Minute of Kettlebell Swings (53#/35#)
1 Minute of Double-Unders
1 Minute Rest

* In this workout you move from each station after a minute.The clock does not reset or stop between exercises

** Score total reps/calories per round

Checkout WOD:

For time:
50 Hollow Rocks

Results

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Gone Bad Gone Bad_DU

Not quite the “Ghost” WOD I posted about the other day, but it was almost the same. Four rounds of practicing “breathing hard”. 

Tim McGraw Ripped to Shreds at 47: His Low-Carb Diet & CrossFit Workout examiner.com

In November 2012, CrossFit Toledo owner Joe Lengel was killed in an attempted robbery outside of his gym. On June 12, a judge sentenced the final suspect to life in prison.