Squatch

"Randy"

For Time:
75 Power Snatches (75#/55#)

Results

Lucy and Don tackle “Randy”:

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy = Barbell sprint. We haven’t done this WOD in over a year and a half. From the last time we programmed this: “This benchmark WOD is an all out barbell sprint. It quickly gets hard 30 reps in and as you keep moving the back tightens, the shoulders fatigue and the heart pounds. While the weight is relatively light, it feels like you are doing burpees with the bar. In under 10 minutes you get a very effective workout that is all parts cardio, strength and power. Like any Hero workout, knowing what it’s for always helps to keep it in perspective while you are pushing through it.”

“Randy”, by LAPD Swat and CFHQ Staff [wmv] [mov]

Watch this video especially from 4:41 in where Josh Everett crushes this WOD.

Notes:

There are 5 spots left for CF Kids! I am trying to fix the sign up on Mindbody Online for CF Kids session for 10/8 – 11/5. For those who paid and emailed you are good (Lucy, Amy N., and Michelle S.). Today it was jacked up. That is a technical term meaning “f’d up”. It should be okay to purchase now if you have an active Mindbody Online Account. If not then my knowledge of using Mindbody is jacked up. I still blame the software.

Oh and nobody got a muscle-up today! What happened?!

After class a post WOD 2 Minute Challenge of Hand Release Push-ups in action:

Return of the Squatch Kids

5 rounds for time:

200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run

Results

View this photo
View this photo

Muscle-Up fever continues! Dustin got his first muscle-up tonight and then hit a couple more! He also doesn’t use a false grip. Lindsay also PR’d pre-WOD with a kipping handstand push-up with one abMat. Have you PR’d something recently? Share it on the whiteboard. Better yet we need to install a “PR Board” for documentation. Each time you PR write it down. After a month we will wipe it clean and start again.

Dustin’s 2nd Muscle-up:

CrossFit Kids is now back. We will start the next 5 week session on Saturday Oct. 8. We will be bringing back Squatch Kids for five Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. There are a limited number of spots. Please sign into your account and then purchase a CF Kids Session for each little one. Second sibling rate is $40.

Squatch Kid X-ing:

“Shoulder Mobility” with Coach Mike Burgener – video [wmv] [mov]

New Classes

Schedule Changes:

NEW: 8:30AM class every single day M-Fr
NEW: 7pm Classes M-Th
Wednesday Mobility Class: 7pm upstairs; Come stretch!

Doubled Over

21 Overhead Squats (95#/65#)
50 Double-Unders
15 Overhead Squats
50 Double-Unders
9 Overhead Squats
50 Double-Unders

Results

View this photo
View this photo

Today’s WOD to start the week was geared around overhead squats as we haven’t done those in awhile as well as fast and a relatively short time domain. This WOD is either very fast if you are strong in both movements or can be painfully slow if one of these is a glaring weakness. As many struggle with both DU’s and OHS, why not have a WOD with both movements?!

Congrats to Trapper who got his Muscle-up tonight!

Schedule Notes:

Beginning next Monday morning we will be adding another 0830 class with Coach Mark. That will mean Mon-Th morning will have a 0830, 0930, and 1130 class and Friday will have 0930 and 1130.

CF Kids is returning in October! We will be bringing back Squatch Kids on Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. Stay tuned.

Check out the mock-ups for a Squatch Kids T Design (we will need to narrow it to one boys and one girls color):

Notes:

One of these days the WOD will be a 5k trail run for time:

5k Run WOD Demo with the CrossFit Media Team – video [wmv] [mov]

“Paleo is Expensive” by Robb Wolf or is it?!

The battle of vacation handstands – David in Oahu answers Amy in the Swiss Alps (from yesterday):

Rules of the Road

Amy N. handstands in the Swiss Alps while on vacation:

Food for thought: “Pardon My French” from CrossFit Beaumont (TX)

This post above is becoming quite common in CrossFit gyms. “Rules” that really are part common sense, part respect for the box, part respect for your fellow CrossFitter. At the King CF Grand Opening today for their awesome new space they have a sign at the entrance. It reads in part that you arrive on time. When you do you warm up to be prepared for class and to avoid injury. When the coach signals that it is time to start the WOD or teach then you should be ready and attentive. If you arrive late it’s 10 burpees, no questions asked. If you arrive too late for the warm-up you have 30 burpees as your substitute warm-up and then it’s 3-2-1 Go. This is not meant to be punishment but rather it’s meant to keep classes flowing, athletes working, and people accountable. The sign is simply a reminder that helps drive discipline and expectations within the gym.

In our box we have rules on our whiteboard. It is expected that everyone read them and know them. This means if you violate them then its penalty burpees no questions asked. That said if you know the rules then we should never have to hand them out. 😉

Water Wings

5 Rounds for time:

30 Air Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (135#/95#)

* RX+ option: 6 Rounds at 155#/105#

Results

View this photo

Quote of the day:

“Regularly learn and play new sports.”

Lindsay demonstrates great swim technique at the SRCF Swim Clinic today:

Today was the SRCF Waterboarding…Drownproofing…I mean swim clinic! Lindsay and Dustin put on an amazing clinic for 12 CrossFitters that had a very structured focus on technique, drills, breathing, body position, propulsion, and more. Everyone who went said they not only had fun but learned a lot and came away with many things to work on to improve their swimming. Thanks to both of you two great swim coaches for organizing, planning, and coaching this event! We must plan another one soon.

Death by 10m Sprints

Skill Work:

15 Minutes to work on kipping (pull-ups, rings, dips and handstand push-ups)

Then complete:

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

Results

View this photo

Sprint and Tag:

Jana shows another way to get chalked up and ready to go. This is also considered proper chalk usage:

Attention Swimmers!

Swim Clinic: SRCF will be hosting a swim clinic Saturday morning (tomorrow 9/24) from 9am-11am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level.

*Note: To cover the pool rental, the clinic is $20 per person. If you signed up then please pay us directly*

Location:

Mary Wayte Pool

8815 SE 40th St.

Mercer Island

Basic Itinerary:
1. Warm-up
2. Grouping (by ability levels)
3. Instruction
– Body positioning
– Rotation
– Technique
o Kicking
o Stroke (hand placement, pulling, extension)
o Breathing

Instructor Credentials (aka. I swear, they know what they’re doing!):
Dustin
a. NCAA Div. 1 Swimmer (100yd butterfly, 200yd freestyle)
b. Olympic Trials semi-finalist (100m butterfly)
c. Coach: age group, high school, triathlon clinics, special needs groups
Lindsay
a. NCAA Div. 1 Swimmer (500/1000/1650yd freestyle, 200yd butterfly)
b. World-ranked (1500m freestyle)
c. Coach: age group club, private lessons, special needs groups

Saturday WOD: If you aren’t swimming then show up for the 0930 WOD. Reminder no advanced RX class tomorrow. The main class WOD will be scalable for any wanting to scale up!

Frank and some CrossFitters from his Company at Joint Base Lewis McChord after Fight Gone Bad the other day. Frank did it again after Saturday to “break in” the new rowers they got and hit a PR!

Notes:

Becca Voigt finished in 3rd place at the 2011 CF Games for the women. All while battling severe vertigo for two days from a car accident she was in nine days before. Impressive stuff.

Valley Girl’s Vertigo by Andréa Maria Cecil – CrossFit Journal

Paleo Nutrition for Kids:

Banana Pops from the CrossFit Journal

Ingredients:

3 bananas
Jar of almond butter
Chopped pecans or your favorite—ahem!—your child’s favorite nut
1⁄2 cup dried cranberries
additional supplies
Wooden skewers, cut in half

Directions:

Cover a cookie sheet in wax paper.

Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves. Place the cookie sheet in the freezer and leave there for at least 30 minutes.

Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.

Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick.

Place the pops back on the wax-covered cookie sheet.

Place the pops back in the freezer for at least 30 minutes until they harden.

Happy Birthday Lindsay!

2 Rounds for time:

29 Power Clean (115#/75#)
29 Box Jumps (24″/20″)
29 Toes-to-Bar
29 Box Jumps (24″/20″)
29 Kettlebell Swings (70#/53#)

Results

View this photo
View this photo
View this photo

The Birthday Girl Lindsay hangs loose with some of the late crew:

Quote of the Day: “Whoever came up with this WOD…is evil.” ~ Laura F. (Thanks!!!)

Happy birthday to Lindsay. I think everyone was thankful you are only in your 20’s after this one! (Also I think some may not want to see your 30th birthday WOD next year)

The heavier kettlebell swing. The technique and form doesn’t change from the lighter one. It still depends on mechanics and hip drive. Sure you need to be stronger to swing the heavier bell, but the keys are a tight core and the explosive power of the hip extension while bringing the bell up.

CrossFit is gaining a ton of exposure in the mainstream lately. From EPSN2, the NFL, major magazines, and now NBC Nightly news. Check out the below two videos:

“Making a Difference” on FGB6 – NBC NIghtly News

“Transforming an NFL Quarterback” with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

What do you do if you get a Smart Car for a loaner vehicle? You use it of course!

"Man Made"

5 Rounds for Time:

400m Run
7 Dumbbell Man-makers (35#/25#)

Results

View this photo
View this photo

Quote of the day: “A gem is not polished without rubbing, nor a man made perfect without trials.” ~ Chinese proverb

Needs more PR Bell:

This is the PR Bell. It is located on the pull-up rig above where the pull-up bands are hanging. What is it for? PR stands for “Personal Record”. When you achieve a goal or a new milestone, you ring it to celebrate. You slap it, clang it or ring it but the point is you acknowledge your accomplishment and make some noise. What do the rest of us do if we hear it? We make some noise too. Everyone’s PR is equally important in the box. So when you get that first pull-up, muscle-up, change bands, go faster on a benchmark WOD, or lift a new weight; go RING THE BELL! Everyone else should cheer, chest bump, high five and butt slap because it means someone just got more awesome.

Notes:

Don’t forget the swim clinic this Saturday at 9am! If you signed up then please show or Lindsay and Dustin will have more time to focus on my lack of swimming technique…

Tonight the games were on ESPN2 covering the next couple of events for men and women. The Muscle-Up/GHD/Deadlift/Sprint workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov]

They will air again late tonight on EPSN2 and the final events will be on at the same time next Wednesday wrapping up the outcome of the Games. Tune in or set your DVR’s for next week!

“Behind the Scenes: Part 8” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

In case you haven’t seen it, the awesome video by Matt P. -“Fight Gone Bad 6 at SnoRidge CF”:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.

FGB6 Event Video

Strength WOD:

Deadlift 5×3 (5 sets of 3 reps)

3/3/3/3/3

Immediately after complete the following Checkout WOD:

“CF Games 2008 DL/Burpee Couplet“

5 Rounds for Time:
5 Deadlift (275#/185#)
10 Burpees

* Men’s event winner: Chris Spealler 2:41

2008 CF Games Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

Results

View this photo
View this photo

Tons of PR’s (literally when you add up all the weight deadllifted) today!

Tonight I was going to write about the “PR Bell” in the box; what it’s for and when to use it. BUT, I forgot to take a picture of it. Rona gave me the idea to write about the bell since we have a lot of new peeps who might not know about it.

Since I don’t have the pic I will save it for tomorrow and I will instead focus on something else that needs to be viewed by anyone who did FGB this past Saturday. Matt Pat made an awesome video that captures the event and purpose amazingly well. Please watch and share with anyone you know who was here from one of the visiting boxes. Watching this made Michelle and I feel really proud that we hosted FGB again this year as well as humbled to be a small part of an overall team effort of incredible CrossFitters who all pitched in together to raise funds for worthy causes. Thank you Matt for taking the time to film and put together a huge amount of footage into this video to help us capture this “Fight”!

Fight Gone Bad 6 at SnoRidge CF:

Fight Gone Bad 6 (2011) SnoRidge Cross Fit from Dirt Corps on Vimeo.