Squatch

Team Fran-Slam

Main Class:

As a team of 2 complete for time:

100 Slam Ball (40#/30#)
21 Thrusters (95#/65#)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
400m Run (as a team)

* Break up reps with partner but but each person must do a minimum of 1 rep for each round per movement
** One bar, slam ball per team; alternate work. Run as a team.

Checkout WOD:

50 Hollow Rocks for time

Advanced RX Class:

Strength WOD:

1RM
Clean

Conditioning WOD:

For time:

5 Squat Clean (155#/105#)
10 Pull-ups
10 Squat Clean
20 Pull-ups
15 Squat Clean
30 Pull-ups

Results

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View this photo Open 14.1

Don’t forget to submit your Open scores for 14.1! Login to your Games profile and follow the steps to submit your score for validation. Remember to type in your judge’s name and select our affiliate. Deadline is 5pm PST Monday. Don’t procrastinate or you risk it not getting submitted in time.

For those who have made arrangements to go on Monday, submit immediately after the WOD or before you leave the gym. You can submit your score from the CF Games app for iPhone users.

The team WOD yesterday was the final team workout for the Seattle Affiliate League series that our two teams recently wrapped up. Out of 15 teams we had one team place 4th and one team place 7th overall. Our gym also won the “Sportsman-SHIP award”. It’s on the entry counter in the gym. When you see it the “ship” part will make sense.

Watch the “world record” (I miss the Games announcers saying this constantly) for Open WOD 14.1:

Sam Briggs, 472 reps on Workout 14.1

"CrossFit Games Open 14.1"

CrossFit Games Open 14.1/11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

For complete workout standards, video and scorecard click here.

Results

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Today we kicked off the CF Games Open (which runs the next 5 weeks) and everyone got a chance to come in and jump rope, pick things up and put them down, and then fall on the floor. Why would you NOT start your weekend off that way?

If you aren’t competing and want to do the Open WOD’s then plan ahead! Each Friday is your only chance!

The community, energy and camaraderie in the box was on display as the late classes had some huge groups and then people stuck around to cheer on those competing. The energy truly helped everyone push themselves along for each and every rep. Having enough space to finally fit everyone and everything made it even better for us as owners.

What’s in a Double-Under? games.crossfit.com

Wonder why Mark is filming his Open WOD’s? To Film or Not to Film games.crossfit.com

Masters Plan for the Open games.crossfit.com

Open 14.1 Announcement

Strength WOD:

3-3-3
Deadlift

Conditioning WOD:

For time:
1000m Row
21 Handstand Push-ups
750m Row
15 Handstand Push-ups
500m Row
9 Handstand Push-ups

Results

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Right after the announcement Mark does 14.1. Thanks everyone for cheering him on as he crushed it:

Open Workout 14.1 Announcement was today at 5pm. Tomorrow’s WOD will be a repeat from 2011 of the very first Open WOD. While I was a suffering from flashbacks of my 3 attempts at this in 2011 I have to say sitting in the new lobby with all of you watching it on TV was pretty cool. Also seeing that we ended up with close to 30 people by the time it was over was awesome. That is my favorite part of the Open. The community aspect within the gym. Read up on the workout standards and see yesterday’s post for rules on how this will all work each week.

For complete workout standards, video and scorecard click here.

Watch Garret Fisher vs. Marcus Hendren on Workout 14.1 LIVE on the CrossFit Games site

Great turnout to watch it live!

We will do this each week of the Open. (Even if Jules is #notimpressed)

"Friday Nights Lights" Open Schedule

Skills WOD:

For time:
20 Muscle-ups or 30 Chest-to-bar Pull-ups

Conditioning:

3 Rounds for time of:

400m Run
15 Overhead Squats (135#/95#)

Results

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CF Games Open:

Tomorrow is the day. Thursday is the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby.

How will it work?

On Friday of each of the next 5 weeks the Open WOD will be the workout we program for the gym. If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.

If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.

“Friday Nights Lights” Open Schedule:

14.1 Announcement on Thursday 2/27 at 5pm. SRCF will program this WOD on Friday 2/28.
14.2 Announcement on Thursday 3/6 at 5pm. SRCF will program this WOD on Friday 3/7.
14.3 Announcement on Thursday 3/13 at 5pm. SRCF will program this WOD on Friday 3/14.
14.4 Announcement on Thursday 3/20 at 5pm. SRCF will program this WOD on Friday 3/21.
14.5 Announcement on Thursday 3/27 at 5pm. SRCF will program this WOD on Friday 3/28.

Score submission for registered athletes due each Monday NLT 5pm.

Final Note: Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t however expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all. If you want to be a better judge during the Open then please consider taking the Online Judges Course. Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Remember if you scale or miss a WOD then you are out of the Open, but if you have a RX score then you need to submit it. Be responsible and manage this for yourself.

CrossFit Games Update Show: February 25, 2014 – [video]

CrossFit Games Update Show: February 26, 2014 – [video]

Skills WOD:
For time:
20 Muscle-ups or 30 Chest-to-bar Pull-ups
Conditioning:
3 Rounds for time of:
400m Run
15 Overhead Squats (135#/95#)
Results
View this photo
View this photo

CF Games Open:
Tomorrow is the day. Thursday is the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will plan to have it on the TV in the lobby.
How will it work?
On Friday of each of the next 5 weeks the Open WOD will be the workout we program for the gym. If you are signed up to compete in the Open make sure you rest on Thursday and hit the workout in any Friday class.
If you aren’t signed up don’t worry just come prepared as usual to workout, but expect the energy level to be high, that some classes will need to run heats to have judges for those registered, and that you will be expected to cheer people on. This time of year is a blast as the whole CrossFit community rallies in their respective gyms to tackle the Open and push one another to challenge their limits.
“Friday Nights Lights” Open Schedule:

14.1 Announcement on Thursday 2/27 at 5pm. SRCF will program this WOD on Friday 2/28.
14.2 Announcement on Thursday 3/6 at 5pm. SRCF will program this WOD on Friday 3/7.
14.3 Announcement on Thursday 3/13 at 5pm. SRCF will program this WOD on Friday 3/14.
14.4 Announcement on Thursday 3/20 at 5pm. SRCF will program this WOD on Friday 3/21.
14.5 Announcement on Thursday 3/27 at 5pm. SRCF will program this WOD on Friday 3/28.

Note: We will have limited Saturday make-ups at 10:45 only for registered competitors who could not make it in on Friday (subject to judge availability). If you can make to class Friday then do it then. If you have circumstances that prevent that then please coordinate with us in advance! No make-ups for anyone who hasn’t registered. Right now we have almost 40 of you who are registered.
Final Note: Only under extreme circumstances do we encourage or allow someone to repeat an Open WOD. Think you have a shot at making it to Regionals or the next level of the Masters? Then you should already know who you are, have a plan around filming your WOD’s (if you don’t know this then you probably aren’t going to the next level), and know when and why you would want to request to repeat a WOD. Don’t however expect to “redo” it just because you want 5 more reps and it feels good today or you want to go since someone else is making it up. We have to make arrangements and adjustments to line up judges/change the schedule and simply wanting to wait an extra day or get 3 more wall balls isn’t going to cut it. Think of the Open as “One and Done” and it will be a more enjoyable experience for all. If you want to be a better judge during the Open then please consider taking the Online Judges Course. Last, submit your score ON TIME. I do not want to chase you down for 5 weeks. Remember if you scale or miss a WOD then you are out of the Open, but if you have a RX score then you need to submit it. Be responsible and manage this for yourself.

CrossFit Games Update Show: February 25, 2014 – [video]
CrossFit Games Update Show: February 26, 2014 – [video]

"Stop the Slop Challenge" 2014 Winners

Strength WOD:

5-5-5-5-5
Back Squat

Conditioning WOD:

12-9-6-3 Reps of each for time of:
Power Clean and Jerk (135#/95#)
Burpees

Results

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The results are in.

The Performance Challenge winner is Ben R. with a hey-uge 20.72% time improvement in the “Power Snatch Baseline” WOD. He PR’d by 4 plus minutes in the rematch! It was very close though with a couple people right behind him in total % improved.

The Nutrition Challenge winner is Chris B. with 6.9% change in bodyweight over the course of the challenge. That’s a change of 16.4 lbs. lost in 30 days! This challenge was also close as there was someone right behind him by less than 1% difference.

The 30 Day Stop the Slop Essay Challenge winner is Dan L. who wrote an amazing essay about Push-ups, Coconut Milk and Low Expectations.

Congrats to each of the winners! Here is what they win.

Each person will receive the following prize package:

$125. Dolla bills! Make it Rain!
A choice of Stronger Faster Healthier Fish Oil or a bag of SFH Recovery Protein or SFH Fuel Protein powder
Choice of a SRCF water bottle or T-shirt

Fist bumps and butt slaps to everyone who participated in our 4th annual challenge. For those who didn’t jump in next time don’t stand on the sideline. Get in the game!

CF Games Open:

We are 2 days away from the CrossFit Games Open 14.1 WOD Announcement! This announcement will be live and streamed on Thursday at 5pm and we will have it on the TV in the lobby.

Note: We will have limited Saturday make-ups at 10:45 only for registered competitors who could not make it in on Friday (subject to judge availability). If you can make to class Friday then do it then. If you have circumstances that prevent that then please coordinate with us in advance! No make-ups for anyone who hasn’t registered.

Introducing the New CrossFit Games App

Predicting Open Workout 14.1

Your Role in the “Open” by Chris Spealler

"Stop the Slop" Performance Challenge 2.0 Re-Test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Power Snatch (115#/75#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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We have a Nutrition Challenge winner!

The Nutrition Challenge winner is Chris Bacon with 6.9% change in bodyweight over the course of the challenge. That’s a change of 16.4 lbs. lost in 30 days! Chris kept his diet clean and pretty strict for 30 days while staying consistent in his workout schedule and it showed!

The Performance Challenge winner will be announced Wednesday after all make-up’s are complete.

Deadline to make up the Performance WOD is TOMORROW Tuesday 2/25!

The 30 Day Stop the Slop Essay Challenge winner was previously announced and won by Dan L. We will announce the prizes after we complete the WOD re-testing (if there are any make-ups you have until Wednesday).

This year the Stop the Slop Challenge and Performance WOD re-test was interrupted with our gym expansion. While that wasn’t ideal, the 30 days to eat clean and stop the slop and while focusing on a consistent and disciplined workout schedule was not impacted. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. Many of you who didn’t buy into the challenge still saw significant weight loss, PR’s throughout the month, and better habits. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!

The CrossFit Games Open begins in 3 days!

Open WOD 14.4 Live Announcement and Workout will be at CrossFit Bellevue on March 20. Time is TBD. Tickets are for sale now at $20 per person if anyone is interested in going. They will sell out for sure.

CrossFit Games Update Show: February 24, 2014 – [video]

Still Open: 2013 – [video]

Shuttle Bus

Main Class:

As a team of 2 complete AMRAP in 20 Minutes of:

15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)

* Break up reps with partner but stay in order of exercises.
** One bar per team; alternate work. Alternate one person each round on the run.

Results

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Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

Main Class:
As a team of 2 complete AMRAP in 20 Minutes of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
100m Shuttle Run (50m down and back)
* Break up reps with partner but stay in order of exercises.
** One bar per team; alternate work. Alternate one person each round on the run.
Results
View this photo

Good luck tomorrow to both teams in the Seattle Affiliate League‘s last weekend of competition. Heat times are 12-1pm and 1-2pm at CrossFit SLU in Seattle. WOD info is here. Thanks to those who have stepped up and rounded out each team the past three weeks to handle people getting sick, travelling or who had schedule conflicts. It shows our gym is a true team! Let’s finish strong!

The Open begins in 5 days: http://games.crossfit.com/

"White"

“White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run

Results

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. ~ CrossFit.com

Announcements:

Saturday 2/22 there will be no Advanced RX WOD. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.

Next Monday 2/24 we will be re-testing the “Stop the Slop Performance WOD”.

Greg Glassman on the Open: Part 3 – [video]

Sub 3 minutes with Chris Spealler – [video]

Sub 3 Minutes with Rich Froning –

Awesome recipe that Teri shared today: Health-Bent | Recipes | Paleo Orange Chicken

"Open" Preview

Strength WOD:

1RM
Snatch

Conditioning:

As Many Rounds As Possible in 5 Minutes of:

30 Double-Unders
15 Power Snatch (75#/55#)

Results

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Today’s 5 minute conditioning WOD was a shortened version of the 2011 Open WOD 11.1 which was a 10 minute long suckfest. I am happy to never do that workout again.

This Saturday there will be no Advanced RX WOD as everyone is either competing Sunday or out of town. Regular 9:30am class is still on so plan on the usual team-up Saturday. No change.

Announcements:

Next Monday 2/24 we will be re-testing the “Stop the Slop Performance WOD”.
March OnRamp begins on Tuesday, March 4th at 7pm! If you know someone interested then tell them to email us and get signed up before we fill up.

Are you signed up for the Open?

The 2014 CrossFit Games Open starts next Thursday 2/27. Each Friday for the following 5 weeks we will program the CF Games Open Workout as the Friday WOD for all classes. Those registered for the Open will be assigned a judge (as required by the rules) and YOU will be required to submit your judged score online by Monday the due date of each week. If you are intimidated that is okay! We all are. This is a test against the broad CrossFit community to see where your fitness stacks up. It allows you to measure yourself and set goals, and push yourself harder than you normally would. This is the biggest fitness competition in the world and open to everyone. Sign up and challenge yourself!

Jeremy is ready (as long as there are no pull-ups or 400m runs). Read about it here: