Month: October 2014

Max Squat

Strength WOD: 

1RM
Back Squat

Conditioning WOD:

Complete AMRAP for 6 Minutes of:

6 Pull-ups Push-ups
6 Push-ups
6 Kettlebell Swing (Russian) (70#/53#)
6 Goblet Squat w/ Kettlebell (70#/53#)

Results

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AMRAP Back Squat_1RM

Clean and Jerk with Lauren Fisher (slow motion) by Rogue Fitness

On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School.  If you want to attend then details are here for the event.  Thanks to everyone who has donated to the envelope that Mark left at the box. He will deliver it on Saturday.

Tabata Time

Strength WOD: 

3-3-3-3-3
Bench Press

Conditioning WOD:

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row (Calories)
Rest 1 Minute
Tabata AbMat Sit-ups

Rest 1 Minute
Tabata Double-Unders

Tabata score is the total number of reps performed for all eight intervals. 

Results

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Tabata Row

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is “only” 4 minutes per exercise but very effective. 

Read this for a Tabata Protocol Description and History

Spot Brosession

Clean Complex Revisited

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Clean (Squat) + 1 Hang Clean (Squat) + 1 Split Jerk (Choose Load)

Conditioning WOD:

9-6-3 Reps of each for time:

Front Squat (185#/125#) 
Bar Muscle-ups

or

9-7-5 Reps of each for time:

Front Squat (225#/155#) 
Bar Muscle-ups

* Choose this WOD only if you can RX it; otherwise complete 9-6-3 WOD

Results

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Full cleans and splits this week, not power and push:

Complex

Invitational Update: October 29, 2014

Rebecca Voigt’s Transition From Athlete to Coach

Snatch-day

Strength WOD:

3-3-2-2-1-1-1
Snatch (Squat)

* Touch and Go

Conditioning:

3 Rounds for time of:

400m Run
30 Overhead Squats (75#/55#)
21 Pull-ups

Results

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OHS

 

On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School.  If you want to attend then details are here for the event.  Mark has also left an envelope at the box on the front counter for anyone wanting to donate and he will deliver it on Saturday.

CrossFit Invitational Is Coming

Rich Froning’s Plan for Redemption

"Frankenchipper"

Creepy Combination for time of:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400m Run
15 Overhead Squats (45#/35#)
30 Wallballs (20#/14)
5 pull-ups

10 Push-ups
15 Air Squats
5 pull-ups
10 Push-ups
15 Air Squats
50 Push Press (45#/35#)
50 Walking Lunges

Results
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Our 6th Annual Frankenchipper! (photo by Rob W.)
Frankenfools
Saturday was our SRCF annual tradition costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. This day is one of my favorites to see everyone in costume and trying to work through the gasser of a workout. Thanks for the big turnout.
80's Chick Richard Simmons
Wonder Woman Skeleton
Gym Teacher Superfriends
We also had our 6th annual Halloween party at Castle Black! Open to the whole box and friends who hail from the Seven Kingdoms of Westeros; we had a great party of entertaining characters, paleo-faileo food, strong drinks and a good times. Daenerys of House Targaryen and Jon Snow of the Night’s Watch thank you all for coming!
Danaerys and Jon Snow

Pick a Climb

Strength WOD: 

1-1-1 
Thruster

Conditioning WOD:

For time:

10 Thrusters (95#/65#)  
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters 
1 Rope Climb
6 Thrusters 
1 Rope Climb
5 Thrusters 
1 Rope Climb
4 Thrusters 
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster 
1 Rope Climb

Or:

For time:

10 Thrusters (Choose Load)
1 Rope Climb 15 ft.
9 Thrusters
1 Rope Climb
8 Thrusters
1 Rope Climb
7 Thrusters 
1 Rope Climb
6 Thrusters 
1 Rope Climb
5 Thrusters 
1 Rope Climb
4 Thrusters 
1 Rope Climb
3 Thrusters
1 Rope Climb
2 Thrusters
1 Rope Climb
1 Thruster 
1 Rope Climb

Results

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Climb_Jill Climb_Allison

TOMORROW is our annual SRCF costume-required “Frankenchipper”! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume. First wave is at 9:30am. We will run however many waves we need to get all of you through. No need to sign up, just show up!

No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume! 

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm.  Grab your costume, bring a dish (paleo friendly or not) and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Local Woman Sets Kettlebell World Record king5.com

Looking for Plaeo Recipes? Try www.nomnompaleo.com

Clean Complex

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load)

Conditioning WOD:

18-15-12-9-6 Reps of each for time:

Up and Over Box Jump (24″/20″)
Deadlift (185#/135#)
Hand Release Push-ups

Results

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Up and Over

Our annual SRCF costume-required “Frankenchipper” is this Saturday! The Frankenchipper is a combination of benchmark “Girls” WOD’s. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”.

Make sure you have your costume ready. First wave is at 9:30am. We will run however many waves we need to get all of you through. No costume = no Frankenchipper WOD. Your horrifying WOD will be 100 burpees for time. Do NOT be the person who shows up clueless without a costume! 

Saturday night is our annual Halloween party for the gym! This adults only Halloween costume party will be at our place at 7:30pm.  Get your costumes and don’t miss this as it’s always one of our most freakishly fun times of the year. More details can be found in our gym Facebook group.

Note: There is no 10/25 Saturday Advanced RX class

Deadlift Tip:

Neutral Neck (L) vs. Neck Extension (R)

DL_ Raquel_neutral neck DL_ Raquel

Keep your neck neutral like the left side picture when deadlifting (think chin to chest).

The Easiest Fitness Level Workouts www.beyondthewhiteboard.com

Jason Khalipa on Representing the USA