Author: Squatch

Hang Over Pt. 2 and HSPU "Annie"

Strength WOD:

1-1-1-1-1
1 Hang Snatch (Squat) + 1 Snatch (Squat)

* Touch and Go

Conditioning WOD:

Handstand Push-up “Annie“

For time:

50 Double-Unders
10 Handstand Push-ups
40 Double-Unders
8 Handstand Push-ups
30 Double-Unders
6 Handstand Push-ups
20 Double-Unders
4 Handstand Push-ups
10 Double-Unders
2 Handstand Push-ups

Results

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Rona_Triple Extension

Snatch_Receiving Position - 1 Snatch_Receiving Position - 2

Day 2 of Oly complex work. Keep those shoulders over the bar with the chest up during the first pull of both the hang and coming up off the floor. Then sweep that bar back towards the hips as you explosively complete the 2nd pull and hit triple extension (top picture of Rona). Finish with a quick drop under into the overhead squat. Punch up on the bar and drop fast as you receive the bar.

CF Games:

14.5 Predictions? I’m guessing thrusters and burpees over a bar or to a target. I am hoping for burpees over the bar with either a “DT” or “Bear” type complex, or a progressively heavier thruster/squat clean and jerk mixed with burpees. Or maybe even handstand push-ups for the first time in the Open. Either way it will be fun to watch and horrible to do.

Come to the box at 5pm and we will stream the last live WOD announcement on the big screen in the lobby. The match-up this week includes 5 of the past CrossFit Games champs (Rich Froning vs. Graham Holmberg vs. Jason Khalipa; Sam Briggs vs. Annie Thorisdottir). It should be epic!

CrossFit Games Update: March 26, 2014 – [video]

209,585: Rise of the Open – [article]

Hang Over

Strength WOD:

1-1-1-1-1
1 Hang Clean (Squat) + 1 Clean (Squat)

* Touch and Go

Conditioning WOD:

3 Rounds for time of:

10 Hang Squat Cleans (135#/95#)
10 Burpees
10 Chest-to-Bar Pull-ups

Results

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Hang Clean_Jon

Great clean work up front and a deceptive and spicy checkout. If it looks easy it isn’t!

Clean or Hang Clean focus areas: Weight in heels or midfoot, shoulders over the bar at set-up and during first pull, and lats are squeezed “on”. Accelerate in the middle and bring the bar to the hips with shoulders finishing behind the bar at the top of your extension or “jump”. Pull yourself under quickly and land with weight in the heels in a strong front squat with chest and elbows up with open hands. Bounce up out of the squat.

Two outstanding slow motion examples:

Lydia Valentin 140kg (308 lbs.) Clean Slow Motion 

Jon North 180kg (396 lbs.) Clean Slow Motion

Cleans_Rob W

CrossFit Games Update: March 25, 2014 – [video]

CF Bellevue Announcement: Backstage Pass: Open Workout 14.4 – [video]

Back to Back

Main Class:

As a team of 2 complete for time:

60 Back Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
40 Front Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)
20 Overhead Squats (135#/95#)
40 Pull-ups
20 Shoulder to Overhead (135#/95#)

* 1 Partner working at a time, clean from the floor
** You may “pass” the bar to your partner
*** One bar, scale weights as needed with your partner

Advanced RX Class: 

Strength WOD:

3-3-3-3-3
Back Squat

Skills:

10 Minutes Handstand or Handstand Walk Practice

Conditioning WOD:

4 Rounds for time of:

400m Run
7 Burpee Pull-ups
10 Back Squats (155#/105#)

* Take barbell from ground

Results

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Pass the Bar Team Back Squat

Partner Rest 

Concept2 Rower Makes Open Debut games.crossfit.com

Moments in Bellevue games.crossfit.com

"CrossFit Games Open 14.4"

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row 
50 Toes-to-bar
40 Wall-balls (20#/14# to 10 ft./9ft.)
30 Power Clean (135#/95#)
20 Muscle-ups

Results

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14_4 Start

Open competitors submit your results! Friday Night Lights was a success even with the longer times and increased logisitics. Thanks to everyone for the the patience and making it all work. This Open WOD was new, unique (the first time an Open WOD had more than three movements) and very challenging. Starting with the row and ending on the rings this gasser drains you one rep at a time.

Next week for 14.5 Friday Night Lights we will have some post Open libations available. Plan to stick around!

14_4 MU

Josh Bridges on the Mental Game games.crossfit.com

Very cool comparison side by side with a 20lb. difference between lifts:

Lydia Valentin – 105 kg & 115 kg Snatch Comparison by hookgrip

Hip Drive

3 Rounds for time of: 
500m Row
25 Ball Slam (30#/20#)
20 Up and Over Box Jumps (24″/20″)
15 Handstand Push-ups

Results

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Frank is so efficient he is resting while he is working. 

Slam and Box Jumps

What’s in store for tomorrow? Workout 14.4! For complete workout standards, video and scorecard click here. This one’s gonna be a fun one! For those coming in the PM for “Friday Night Lights”. Choose your time slot, bring drinks and hang out after the WOD.

Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Great turnout for the 14.4 Announcement at CF Bellevue tonight. We had 25 people there (not pictured Scott, Kim, Jeremy, Dylan, Deb, and Dana)!

Team Shot

14_4 T2B

Triple Extension Tuesday

Strength WOD:

EMOM (Every Minute On the Minute) for 7 minutes complete:
1 Snatch (Squat, choose load)

Conditioning WOD:

21-15-9 Reps of each for time of: 
Knees-to-Elbows 
Squat Snatch (95#/65#)

Results 

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‘N Sync:

Nsync - 1 Nsync - 2

Nsync - 3

Nsync - 4 Nsync - 5

Pretty interesting how some knees-to-elbows can mess up your midline for snatches. 

This Thursday is the “Battle In Seattle” as the 14.4 Open WOD 14.4 Announcement will go down at CrossFit Bellevue. Tickets are long past sold out and for those who bought tix and are going the doors will open at 3:30pm. Parking is not available on site and you will need to park at 13620 SE Eastgate Way and ride the provided shuttle over. Shuttle runs 3pm-9pm. Wear your SRCF shirt and try to link up if you want. Seats/bleacher spots will be hard to come by so if you get there and have a great spot then keep it and enjoy the show!

All Classes on Thursday will run on the normal schedule. Thanks to Moe and Lindsay for covering! I will plan to have the TV set up in the lobby to stream the announcement as usual at 5pm.

14_4 Open WOD Matchup

CrossFit Games Update: March 18, 2014 – [video]

Danielle Sidell and Austin Malleolo Win 14.3

Chris Spealler hitting a 275# C&J:

 

"Fore"

Strength WOD:

1-1-1-1
Clean & Jerk

Conditioning WOD:

AMRAP (As Many Reps As Possible) in 12 Minutes of:

4 minutes of Clean and Jerks (135#/95#)
4 minutes of Rowing (Calories)
4 minutes of Burpees

Results

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Split_Emma Split_Saer

Push_Cassie Coaching the Split Jerk

Watch this. Owned by two of the coolest people we know and is by far one of THE coolest gym’s ever. I want to go drop by and face all the med balls out, move the spray bottle and generally just drive Nadida and Eric’s OCD tendencies through the roof.

CrossFit Belltown: The Old Curiosity Shop – CrossFit Journal video [ipod] [mov] [HD mov]

Lindy Barber and Jen Smith Do 14.3 games.crossfit.com 

Audible

Main Class:

As a team of 2 complete AMRAP in 12 Minutes of:

5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)

* Alternate each exercise with your partner (i.e. Partner 1 does 5 ring dips, Partner 2 does 10 push-ups, Partner 1 does 15 wall balls, Partner 2 does 5 ring dips, etc.)

Advanced RX Class: 

Strength WOD:

5 x 1 Press + 3 Push Press

Conditioning WOD:

AMRAP (As Many Rounds As Possible) in 9 Minutes of:

5 Ring Dips
10 Hand Release Push-ups
15 Wall Balls (20#/14#)

Results

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Wall Ball_Lou

Today I had to call an audible and adjust the WOD on the fly. This one that Sean and I came up with made for a better combo than what I had planned and thanks to Lisa’s prompting helped those who did 14.3 yesterday get more recovery time for the posterior chain. If you log your WOD’s on beyondthewhiteboard.com then the WOD is now up to post your results.

Open Competitors! GO LOG YOUR 14.3 SCORE! Do it now before you forget.  (See yeterday’s results for Open WOD scores)

Team Reebok Athlete Summit

Straddle Press to Handstand with Camille Leblanc-Bazinet – video [ipod] [mov] [HD mov]

SNORIDGE CROSSFIT