Squatch

Raise Your Hands If You're Sure

As Many Rounds As Possible in 15 Minutes of:

5 Ring Rows
10 Push-ups (hands release from floor)
15 Squats (hands reach overhead)

Degree of Difficulty: Sub 5 Ring Pull-ups or 5 Muscle-ups for Ring Rows

Results

Raise the roof and Over the Box Jumps:

After a couple discussion topics with Michelle, Moe and I this afternoon and another conversation tonight Michelle and I had a brainstorm session. “Uh oh, what does that mean” you ask? No the WOD’s aren’t going to all include running (sorry to disappoint some of you) and no we aren’t going to ban thrusters and burpees from all workouts. We are however looking at implementing some changes.

We are reviewing pricing, class times, Elements, skills sessions, CF Kids, events and more. We are committing to announce a new pricing structure starting next month that will include: a lower monthly unlimited price and a lower rate for spouses. Who doesn’t like to pay less? We are examining our current class schedule to see what times we can tweak and also explore times that we can offer a new class or two. We are working on our trial CF Kids program (ages, times, structure, price, etc.) where it will be first come first serve and limited initially to current members children only.

Starting this Saturday we will have our first post WOD Skills Clinic for those interested (30 minutes long). This will be a monthly clinic where once a month after the WOD (remember Saturday WOD is 10am only) I will be picking a skill and instructing those who want to stick around. First up is POSE running. We also are looking at easier payment and scheduling tools to make things likes paying dues and signing up for WOD’s easier.

These are just a few things on the horizon. Seeing as Michelle says I am horrible at surprises I figured I would spill some of it now.

Notes:

2010 CrossFit Games: The Men [pdf]

Video: Individual Event 4, Heat 4 “The Sandbag/Wheelbarrow Move WOD”

Two for One

21-15-9 Reps for time:

Sumo Deadlift High Pull (95#/65#)
Squat Clean (95#/65#)

Extra Credit: Rest 90 seconds after completion of Sumo/Squat couplet then complete max reps of OH Squats in single attempt using the same bar

Results

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I had a picture of Jorge that I was gonna use except he was wearing manpri’s and that’s just a no-no…

Rona sumo’s and Amanda squats:

Squat Clean with Justin:

Recent main site WOD Demo video by CrossFit Again Faster [wmv] [mov]

A Look Ahead…

Make every second and every rep count:

Mikko and Chan race through OH Squats:

Here’s a preview of what to expect this week: A couplet with a bonus checkout after the WOD for those who are willing, an AMRAP with some strict gymnastics exercises, a strength WOD that focuses on power, the return of shoot-through’s, carrying stuff overhead, a Hero WOD that none of us have done, a way to make wall balls harder, a team workout, and maybe even a buddy carry! That’s all you’re gonna get so don’t ask!

Notes:

Mark your calendars and get signed up. We have several events coming and want to get an idea for who is in! Check out the events listed on the right. First up is the Danskin Tri (not listed) on August 15th that many of you ladies are training for. One week later is the Railroad Days Race (5k/10k and kids 1k). After that we will be prepping for Fight Gone Bad V in September (9/18). We also are hoping to organize a rowing outing on the water with Lucy in Seattle as well as potentially a CF Kids trial run. So stop slackin’ and get crack-a-lackin’!

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Results

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Judging, Counting and Pushing a friend along:

Mark pushing hard:

This benchmark girl WOD is truly challenging. At first you think it’s the pull-ups that will be the hardest part and that the rest will be manageable. After pulling through that first hundred the forearm pump is in full swing and the arms are dying fast. Thinking you can just knock out a good set of push-ups to take a bite out of the next 100, this is the point where you hit the wall. Those last fifty push-ups seem like an eternity. Until you hit the sit-ups… You get the point. Accomplishing a half, scaled or fully RX’d Angie is something to truly be proud of and one benchmark we will certainly see again.

From CrossFit.com: Chris Spealler does Angie [wmv] [mov] (Note he uses anchored AbMat sit-ups)

Row, Row, Row Your Boat

4 Rounds for Time:

500m Row
400m Run

Results

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Ready Line:

CrossFit Crashes the C.R.A.S.H. B.s This is from February but applicable as we rowed a bit today (Pat is required to read this). The Crash B’s are the World Indoor Rowing Championships and two of the Top CF’ers from the 2009 Games accepted the invitation to go and compete against the world’s best rowers to see how they would fare. They certainly fared very well. Next year’s Crash B’s are in February and in Boston. Seeing how we have a certain beast in the 40-49 year old age bracket who likes to row 10k’s as a hobby, and that we have a former rower or two at the ready to coach; I am thinking we need to get someone (cough, cough… Pat) signed up to compete next year!

Joe and company pulling hard while Moe coaches:

Two CrossFit Journal reads:

Read Fittest On Earth for a recap and interviews with the men’s and women’s individual winners.

Read Sights of the Games for a short collection of moments and background info on many of the athletes.

Notes:

Reminder! Class is 10am tomorrow. Waves will be run if it’s crowded and we will pair up to have a counter for each of you.

Hour of Power

Strength WOD:

Power Clean
1/1/1/1/1

Checkout WOD immediately after:

4 Rounds for Time:

7 Power Clean (50% of 1RM)
10 Lateral Jump Burpees

Results (SC denotes Squat Clean)

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Mark PR’s:

Fun with Lateral Burpees:

Today was an emphasis on the clean, specifically the power clean. This movement is essential to learn and improve as it’s integral to so many movements in CrossFit that we do. A good clean lays the foundation for progressing through so many other more advanced skills or movements, as it’s the easiest way to get weight from the ground up to a rack position to press or squat with it.

Attention: Watch this video on the power clean from Jon Gilson of Again Faster for some great tips on set-up, technique and coaching tips. Believe me all of us can take something valuable from this video to improve our clean:

The Power Clean from Patrick Cummings on Vimeo.

Notes:

Justin and Ashley (CF’ers from Central Washington) dropped in today for some cleans. Great to have them in and props to Justin for a 235 Squat Clean!

Saturday class schedule change alert: One formal time at 1000; waves if needed. There will be no 11am slot! This is for the next couple weeks due to everyone’s summer plans and light attendance at 11am.

"Pistol Whipped"

As Many Rounds As Possible in 20 Minutes:

5 Med Ball Cleans (20#/14#)
10 Pistols
15 Double-Unders

Results

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Jenna doing pistols:

We’ve been getting some work in this week and last on cleans as well as pistols. Mixing it up with the cleans to use moderate, heavy, light weight and medicine balls should help cement the movement for many and illustrate why technique is so important. The pistols teach balance, coordination, agility and build single leg strength and power that translates to so many movements.

Ash working on her rope climbs:

Notes:

Almost 100 years ago Coca Cola contained cocaine. Then they took it out and relied simply on the deadly combo of sugar, phosphoric acid and caffeine to get people hooked. Read What Happens to Your Body If You Drink a Coke Right Now? on blisstree.com and tell me it doesn’t sound like drinking a soda is a lot less appealing? Wondering about diet soda? Oh that’s just as bad. Next time you go to buy that liter bottle of soda pick up some sparkling water instead.

What Happens to Your Body After You Drink a Coke Every Day, For a Long Time

Drink Diet Coke for Good Health? Not So Much.

Study: Artificial Sweetener Breaks Connection Between Sweet Taste, Calories

Head, Shoulders, Knees and Toes….

Knees and toes!

From the 2010 CrossFit Games WOD Event 6b

3 Rounds for Time:

30 Toes-to-Bar
21 Ground to Overhead (95#/65#)

Results

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Exchange of the day: Between Amanda and me during the toes-to-bar instruction:

Amanda: “Wait, I have a question.” Me “Shoot”. Amanda: “Is that really a squatch on your shirt riding a unicorn?” Me: “No he’s killing a unicorn.”

Jorge and the toes-to-bar (or ankles to bar!):

What do you eat for breakfast? Read “Breakfast of Champions“

The 2010 CrossFit Games CrossFit Journal commercial [wmv] [mov]

Notes:

Upcoming events: Look on the right side of the site and check out the many events this summer to sign up for with your fellow Squatches!

Happy Birthday Steph and Marc!

For time:

Run 400 meters
7 Overhead Squats (95#/65#)
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)
Run 400 meters
7 Overhead Squats
26 Ring-Dips
Run 400 meters
7 Overhead Squats
26 Push-ups (Hands must release from floor)

Results
View this photo

Steph and Marc raise the roof for their birthday WOD:

Off to the races:

What is CrossFit? This video gets me fired up. Fired up to train, coach, and simply walk into the box and be around clients, friends, and family. It gets me thinking too.

What is CrossFit to me? It’s my way of embracing life. Seizing the day. It’s taking on a challenge and struggling to push both mentally and physically to see it through. It’s self-improvement, self-motivation and self-satisfaction. CrossFit is setting the example for my kid, my family, my friends, and my community. It’s evidence based fitness both of mind and body. It’s also hard and intimidating. CrossFit is butterflies in your stomach, mind screaming “quit” and then “don’t quit”. It’s almost never wanting to do the WOD until you hear “3-2-1 Go” and then loving that you did the WOD when it’s over. It’s bumper plates, big lifts, tall socks, board shorts and no shirt. Tire flips, rope climbs, handstands and being a big kid whenever you want. It’s epic, awesome and badass every single day. It is workouts that really are workouts. CrossFit is coaching, training, cheering, good games, and good times. It’s eating right, hating to rest, and chomping to get back to that next dreaded workout. It’s marriage counseling. It’s setting PR’s, learning new skills and newfound confidence, and then getting better at whatever you use your fitness to go do. It’s turning weaknesses into strengths. It’s helping my loved ones live a few more healthy and productive years. CrossFit is a vehicle which you can use to change your life, and we have been lucky enough to witness it daily in our box. Most of all, it’s simply FUN.

So what is CrossFit to you?

Our CF Games 2010 Epic-ation!

From Urban Dictionary:

Epication: An epication is a vacation of epic proportions. Standard vacations kneel and weep before the awesomeness that is the epication.

This defines our recent trip to Carson, CA (which sounds better than Compton) to be a part of the CrossFit-apallooza that is known as the CrossFit Games. It was a great weekend filled with awesome performances and memories that inspired us to get back in the gym to hit it hard. On top of that Michelle and I were lucky to enjoy our epication with some incredibly cool friends!

I have only three requests for the 2011 CF Games:

Have more of us Squatches go down
Have one (or a team of us) make it through qualifiers to compete and cheer for
Hurry up and get here already!

If you are interested in a ton of pics from the Games here ya go: