Squatch

Get Ready to "Stop the Slop" Beginning Tomorrow!

Main Class:

For time (Teams of 2):

40 Dumbbell Manmakers (40#/25#)
600m Run
80 Deadlifts (250#/165#)
400m Run
120 Over Box Jumps (24″/20″)
200m Run

* Partner up. Alternate reps but team must complete each run together.
** One pair of DB’s, one bar, one box.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute (EMOM) for 7 minutes complete:
1 Snatch (Floor) + 1 Hang Snatch (use 75%-80% of 1RM)

Conditioning:

21-15-9 Reps of each for time:

Deadlift (225#/155#)
Overhead Squat (135#/95#)

Results

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Nutrition:

Tommorow (Monday 1/6) we will kick off our annual 30 day Stop the Slop Performance challenge. There will be a new change to the WOD with a different barbell movement. All other rules the same.

* Weigh-in’s and buy-in ($25) are Monday, as well as the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Wednesday 1/8.

When: Official start and weigh-in begins Monday 1/6 and Challenge ends with a re-test on Tuesday 2/4.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts Monday.

Details:

Date: Runs from Mon. 1/6 – Tue. 2/4
Buy-In: $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
If you are intending to complete an Advocare 24 Day Challenge or 10 Day Cleanse then see Michelle to get set up
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge and 3) Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.

The All New Whole30.com Whole9

E-Rock

AMRAP in 25 minutes of:
10 Clean and Jerk 95#/65#
15 C2B pullups
50 double unders

Push It Up

Skills WOD:

12 Minutes:
Pick a skill and work on it: Bodyweight or barbell.

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

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Video: Rich Froning 6:44 from 2011 with 100 Unbroken Push Press by CrossFit

Today’s skill work was time to work on goats, skills and things you just want to be better at. Take advantage of that time to drill a weakness or refine a strength, either way just use it and focus on technique, form, positioning and strength.

Nutrition:

Next Monday on 1/6 we will kick off our annual 30 day Stop the Slop Performance challenge. Will we see a minor tweak to the WOD? Unknown and unknowable. Read up on last year’s at the link above for more details and get ready to clean it up!

The All New Whole30.com Whole9

Back Down

Strength WOD:

20 Minutes to find a 1RM:
Back Squat

Conditioning WOD:

15-12-9-6-3 reps of each of the following for time:
Back Squat (115#/75#)
Burpees

* Alternate Back Squat and Burpees. Must clean or snatch bar from ground.

Results

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PR’s all around today! After the latest cycle of back squats with 5 rep, 3 rep, and 2 rep loadings it was well past time to see what our 1 rep maxes were.

The 2014 CrossFit Games Open is almost upon us! Registration starts 1/15 with the first WOD announced on Thursday 2/27. The Open will run 5 workouts over 5 weeks through 3/27. The Northwest Regionals will be held on Weekend 2 of the Regionals on 5/16-5/18.

2014 CrossFit Games Open and Regional Schedule

Nutrition:

The All New Whole30.com Whole9

So Long 2013!

In Teams of 2 complete for time:

10 Handstand Push-ups

20 Pull-ups

30 Box Jumps (24″/20″)

40 Toes-to-Bar

50 Kettlebell Swings (53#/35#)

60 Walking Lunges

70 Push-ups

80 AbMat Sit-ups

90 Air Squats

100 Double Unders

90 Air Squats

80 AbMat Sit-ups

70 Push-ups

60 Walking Lunges

50 Kettlebell Swings

40 Toes-to-Bar

30 Box Jumps

20 Pull-ups

10 Handstand Push-ups

* One person working at a time. Break up reps and go in order.

** 30 Minute Time Cap, if you cap post total reps completed.

Results

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This was a pretty fun team WOD to end the year. As we look back on a pretty eventful 2013 we saw another year in the gym of record growth, fun traditions continued, community and family grown, and everyone improving their fitness and health. We are grateful for all of you and what you bring to the SRCF family! Happy New Year and we wish everyone a PR filled 2014!

“2013: Beloved Suffering” by Hilary Achauer, CrossFit Journal article [pdf]

Jim M. Bringing It In:

Elizabeth

10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

Just Thrusters

Strength WOD:

3-3-3
Thruster

Conditioning:

Complete As Many Rounds As Possible (AMRAP) in 12 Minutes of:

200m Run
12 Thrusters (115#/75#)

Results

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Read: “Sharing Is Bad, mmmmmkay?” Rainier CrossFit We agree, wash your hands, wipe ALL the equipment down that you use, and clean up your mess after your WOD. We need to keep the zombie plague away from the gym!

Schedule:

New Year’s Week:

12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES! We are doing a Team WOD at each class time.
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Backward Roll to Support at CrossFit Headquarters – video [ipod] [mov] [HD mov]

WOD

100 Double-Unders

20 Toes to Bar

20 Power Clean & Push Jerks 50Kg/35Kg

75 Double-Unders

15 Power Clean & Push Jerks 70Kg/45Kg

50 Double-Unders

20 Toes to Bar

10 Power Clean & Push Jerks 90Kg/55Kg

Snatch Saturday = Class PR

Main Class:

In a Team of 2, Complete 3 Rounds for time of:

50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates, Alternating (45#/25#)
50 AbMat Sit-ups

* One partner works at a time, alternate reps with your partner

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch
1-1-1-1-1
Snatch Balance
1-1-1-1-1
Overhead Squat

Conditioning:

2 Rounds for time:
60 Double Unders
20 Burpees
10 Hang Squat Snatch (115#/75#)

Results

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Awesome day on Saturday! I’m thinking that tons of snatches might be the key to getting everyone to show up for the Advanced Class…

Wear your 12th Man T today. Go Hawks!

One of the OG’s of CrossFit, he was one of my instrcutors in 2007 at my Level 1 seminar. This man opened the first CrossFit affiliate here in Seattle and they are still going strong and bigger than ever. Legendary CrossFit: History and Top Workouts From the SEAL Who Inspired the Movement

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday

Run, Pull, Run

For time:
800m Run

Then 4 Rounds of:
5 Muscle-ups
15 Deadlifts (225#/155#)

800m Run

* Runs are ‘bookends”; run one 800m at the beginning then after 4 rds. of the couplet complete one 800m run

Results

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If you ordered a 12th Man SRCF shirt or thermal and have not picked it up please come get it. Any pre-orders not claimed will be up for sale to the gym soon.

Congrats Debra on getting 3 muscle-ups in a WOD tonight! I’m not sure what was more awesome, you getting that first one or the PR yell I heard from the front lobby.

See you all for an awesome team WOD and advanced class on my favorite day, Saturday!

NOT Paleo but delicious: “Constantly Varied Kitchen: Sweet Cheats – Bananas Foster” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

What Is Strong? Real World Strength Standards For Raw, Natural Lifters ~ muscleandbrawn.com

Schedule:

New Year’s Week:

12/30: Normal schedule Monday
12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
1/1: CLOSED Happy New Year!
1/2 – 1/4: Normal schedule Thursday through Saturday