Squatch

Masters Qualifier Event 3

Strength WOD:

3-3-3-3
Deadlift

Conditioning:

Masters Qualifier Event 3

3 Rounds for time of:

50 Calorie Row
15 Handstand Push-ups
50 Double-Unders

Results

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Today we programmed one of the four Masters Qualifier WOD’s for the CF Games. The top 200 in each age group from the Open have to complete all four of the Masters workouts by this Monday (they were announced yesterday afternoon). Those in the running can do them in any order and as often as they wish, they must video them and then post their score. Upon request they will have to produce the video of any workout to submit for standards verification. The top 20 men and women from each age bracket will be invited to the CrossFit Games.

This Qualifier step is new this year for the Masters and steps up the level of competition prior to the Games. In the men’s age group of 40-44 there are two legends of the 1st CrossFit Games (the 2007 CF Games Men’s Champ and the 2nd Place runner-up from that year). In the women’s age 40-44 group there are three CF Games Women’s individual competitor vets. Each age group has many who are flat out awesome CrossFit athletes.

Deadlift Sequence with Mark:

Five Rounds of Frowns

5 Rounds for time of:

50 ft. Overhead Walking Lunges w/Plate (45#/25#)
21 Burpees

Results

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Better than the Open: 2014 Masters Qualifier Events Announced

We will do one of these events tomorrow! (Hint: bring your jump rope)

CrossFit Games Update: Masters Qualifier Events – [video]

Stay in your lane!

* Note: no CrossFitters were injured in the taking of this photo

Notes:

May On Ramp Schedule:

Tuesday, May 6 at 7:00 pm

Thursday, May 8 at 7:00 pm

Saturday, May 10 at 8:30 am

Tuesday, May 13 at 7:00 pm

Thursday, May 15 at 7:00 pm

Saturday, May 17 at 8:30 am

Please email us for availability to reserve a spot before you sign up!

Info on OnRamp:

https://www.snoridgecrossfit.com/snoridge_crossfit_forging/getting-started.html

Go here to pay and sign-up for OnRamp:

https://www.snoridgecrossfit.com/snoridge_crossfit_forging/pay-for-training.html

Regionals:

Last chance to order your Team Buskas SRCF shirts for Regionals. Printed by our friends at Anfarm these will be red t’s with white and black ink.

Get your shirt to support Mark at the CF Games NW Regionals from May 16-18 at the ShoWare Center in Kent. Let’s get a posse of red in the stands! Pre-order your size in the gym, or email us or post to the FB group.

Men’s American Apparel 50/50 and Women’s American Apparel 50/50 T’s. Cost: $20 each.

"Death by Snatch"

Strength WOD:

5-5-3-3-1-1-1
Snatch (full)

Conditioning:

Choose Power of Full Squat version:

“Death by Power Snatch” or “Death by Snatch”

With a continuously running clock perform 1 Power Snatch (135#/95#) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

“Death By Snatch” (full)
* Choose load between 60%-70% of 1RM

Results

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Team Buskas SRCF shirts for Regionals are a GO! Printed by our friends at Anfarm these will be red t’s with white and black ink.

Get your shirt to support Mark at the CF Games NW Regionals from May 16-18 at the ShoWare Center in Kent. Let’s get a posse of red in the stands! Pre-order your size in the gym.

Men’s American Apparel 50/50 and Women’s American Apparel 50/50 T’s. Cost: $20 each.

CrossFit Games Champion Annie Thorisdottir: The Fittest Woman in the World – Vogue

CrossFit Games Update: April 16, 2014 – [video]

Back Uprise Progression with David Durante and Chris Spealler – video [ipod] [mov] [HD mov]

It's Raining PR's!

Strength WOD:

5-5-3-3-1-1-1
Press

Conditioning:

For time:

1000m Row
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Toes-to-bar
20 V-ups
10 Strict Pull-ups

Results

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Tons of Press PR’s today (as well as several “ties” with a 1RM). Great to see all the red ink!

Congrats to Jules for competing in another CF Teens Gauntlet at CrossFit Bellevue this past weekend. These Gauntlets run nationwide and so far she is 6th across the country for the JV girls division!

Jules during WOD #1 (Photo by Rob W):

Stay tuned for “Team Buskas” t-shirts! We will be posting the final design and preorder info tomorrow. They look awesome! Order a shirt and come cheer on Coach Mark in May at the NW Regionals. Buy your NW Region tickets here.

CrossFit Games Update: April 15, 2014 – [video]

The Side of Rich and Hillary Froning Most People Don’t Get To See

Shrug and Sit

Strength WOD:

3-3-3-1-1-1
Clean (Squat)

Conditioning:

AMRAP in 7 Minutes of:

10 Chest-to-bar Pull-ups
15 Wall Balls (20# to 10 ft./14# to 9 ft.)
100m Run

Results

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The Masters Regionals WOD’s are being are being announced on Thursday. Plan to see some of these workouts show up in our gym programming.

Preparing for the Qualifier

Run When You’re 25 For A Sharper Brain When You’re 45 by Maanvi Singh, NPR

Russian Dip with Camille Leblanc-Bazinet – video [ipod] [mov] [HD mov]

"Lumberjack 20"

Main Class:

Team “Lumberjack 20“:

As a team of 2 complete for time:

30 Deadlifts (275#/185#)

400m Run

30 Kettlebell Swings (70#/53#)

400m Run

30 Overhead Squats (115#/85#)

400m Run

30 Burpees

400m Run

30 Chest-to-Bar Pull-ups

400m Run

30 Box Jumps (24″/20″)

400m Run

30 Dumbbell Squat Cleans (45#/30#)

400m Run

* Teams of 3 complete 45 reps

** Alternate reps as needed, but run as a team

*** One bar, one KB, one box, one pair of DB’s

Advanced RX Class:

“Lumberjack 20“

20 Deadlifts (275#/185#)

400m Run

20 Kettlebell Swings (70#/53#)

400m Run

20 Overhead Squats (115#/85#)

400m Run

20 Burpees

400m Run

20 Chest-to-Bar Pull-ups

400m Run

20 Box Jumps (24″/20″)

400m Run

20 Dumbbell Squat Cleans (45#/30#)

400m Run

Results

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, and those killed in the murderous rampage. ~ crossfit.com

Good luck to Jules tomorrow who is competing in the CrossFit Teen Gauntlet at CrossFit Bellevue! If you are interested in going details can be found at the above link and on the Facebook group page. 1st event should start around 9am. There are 5 short scored events throughout the day.

Ground to Overhead

Strength WOD:

EMOM for 7 Minutes
1 Power Clean + 2 Push Press (pick load)

Conditioning WOD:

15-12-9-6-3 Reps of each for time of:

Front Squats (135#/95#)
Handstand Push-ups
Ball Slams (30#/20#)

Results

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Plenty of practice picking things up overhead and putting them down today:

The Murph Challenge: Sign up now and plan on doing this annual SRCF event for Memorial Day weekend! Registration includes the t-shirt and also benefits the Memorial Foundation.

I was also asked about the Maltz Challenge. We plan to do that one soon.

Tenth in the South East, First in the 40-44: Shawn Ramirez

Swings and Sprints

Strength WOD:

3-3-3-3-3
Back Squat

Conditioning:

2 Rounds, each for time:

20 Kettlebell Swings (70#/53#)
30 Toes-to-bar
400m Run

* 3 minute rest between rounds

Results

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This year I was able to compete in the Open Masters category (40-44) against two of the OG’s of CrossFit; James “OPT” Fitzgerald and Brett “AFT” Marshall. They are both still among the fittest and consistently making it to the next level.

Brett Marshall: The Man Who’s Seen It All games.crossfit.com

Masters Qualifier Nears

From the Update Studio: Inside the Leaderboard – [video]

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)

* Rest 1 minute between rounds
** Score reps for each round and overall total

Results

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This WOD is meant to use 45 lb. dumbbells for the thrusters but the common sub for these is a 95 lb. barbell thruster. Dumbbells are worse. Either way it all goes bad after round 1. This is a motor test. I was reminded today that my motor starts to stall and sputter when I shift out of 1st or 2nd gear.

2014 Regional Tickets on Sale Now! Buy your NW Region tickets here to go cheer on Mark as he picks things up and puts them down all weekend!

From the Update Studio: Don’t Discount Graham

Snatch "DT"

Strength WOD:

3-3-3-3-3
Snatch Grip Deadlift

Conditioning WOD:

5 Rounds for time:

9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)

Results

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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your hang power snatch, overhead squat, or both. As each barbell movement builds on the next for the components of a full snatch, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then you know what you need to focus on for mobility, technique and flexibility.

11 Reasons Why I take My Shirt Off When I CrossFit tabatatimes.com

From the vault:

Today’s WOD Demo from the Level 1 Course at CrossFit By Overload – video [wmv] [mov]