Getting Strong

Strength WOD:

5-5-3-3
Deadlift

Conditioning WOD:

3 Rounds for time of:

7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Results

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DL_Lisa

Schedule:

This Saturday we will be running the following CrossFit memorial WOD
on 8/31 on behalf of the Hotshots 19. We will run both class times at
0930 and 1045. Details of the WOD and link to donate any desired amount
to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

ATTENTION:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

IMG_5437

Tons Of Fun Tuesday

Strength WOD:

30 Minutes to find a 1RM
Clean & Jerk

Checkout WOD:

2 Rounds for time:

20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)

Results

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Tuesday was a great day. Not only were there a bunch of PR’s on C&J’s throughout the day there was also a very cool drop-in visitor in the afternoon classes. Jenny LaBaw, 2 times CrossFit Games competitor in 2011 (6th place overall) and 2012 dropped in for the 6pm class! That is certainly no everyday drop-in visitor.

Jenny LaBaw 2012 Games obstacle course:

(all pictures from games.crossfit.com)

Games2013_JennyLabaw

Unfortunately I wasn’t there to meet her but Michelle said she was extremely friendly, cheered others on, took pictures and paid a very nice compliment to our gym by saying “I’ve been to a lot of boxes and this place is so friendly and really inviting.” That is a testament to the community within our affiliate and the way everyone welcomes new people and treats others. Thanks Squatchers for making our gym a place to be proud of!

Games2012_JennyLabaw

LaBaw Norcal Regional

Jenny LaBaw: Unity of Mind and Body | CrossFit Games

LaBawesome Attitude

Video: Jenny LaBaw Cleans

Mini "Kelly"

3 Rounds For Time: 

400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Results

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Coach Rona Push Jerking:

Push Jerks_Rona

This Saturday we will be running the following CrossFit memorial WOD on 8/31 on behalf of the Hotshots 19. We will run both class times at 0930 and 1045. Details of the WOD and link to donate any desired amount to support the families of those lost is below.

“Hotshots 19” memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 3:00 PM P.T., Saturday, August 31st.

Congrats to Matt P. who won an entry into the @TransProvence, an 7 day long Enduro Mountain Bike race in the south of France. This will be a trip and a race of a lifetime for him! Good luck!

Notes:

We are CLOSED on Labor Day, Monday 9/2! Please note there will be no classes at all on that day.

In October the 2nd “Team USA utterly dominates the rest of the world’s top CF’ers Event” will take place. Froning is going so it’s pretty much a done deal unless they include a pool.

Team USA vs. Team World at the CrossFit Invitational

Partner Power

Main Class:

As a Team of 2 complete for time: 

60 Box Jumps (24″/20″)
20 Power Snatch (115#/75#)
50 Toes-to-bar
20 Power Snatch
40 Burpees
20 Power Snatch
30 Handstand Push-ups
20 Power Snatch

* Partner up, split reps as desired and move in order, one barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning WOD:

10 Rounds for time of:

3 Power Snatch (135#/95#)
3 Muscle-ups

Results


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MU_Jennifer Smith

Great tips in the following article for both lifters and coaches. Note
we mention shrug but always focus on FINISH! The tips on power position,
hook grip and the mention of no gloves are outstanding.

6 Olympic Weightlifting Habits To Break Today! by Daniel Camargo Boxlifemagazine.com

Here are some great skill development ideas for learning to handstand hold and progress to a handstand walk by none other than Jeff Tucker, the guru of CrossFit Gymnastics. Read up and then get those feet up!

Getting Comfortable In The Handstand by Jeff Tucker Boxlifemagazine.com

Worm Clean and Jerk

Jumptastic

Ladder AMRAP

Strength WOD:

3-3-3-3-3
Press

Conditioning WOD:

As Many Rounds As Possible (AMRAP) in 8 Minutes of:

Kettlebell Swing (70#/53#)
Thruster (95#/65#)

* Start at one rep for each movement.  For each round add one rep, for example for round 2 do 2 KB Swings, and 2 Thrusters, for round 3 do 3 KB Swings and 3 Thrusters, and so on.

Results

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Over the Shoulder(s):

Press_Over the Shoulder

Great work on the strict press today. This is one lift where every little adjustment makes or breaks that barbell path as it goes up off the shoulders. Knowing when to breathe, how to stay tight, grip, elbow and hand position etc. must be consistent or you will stall. 

Conditioning workout worthy of an Open WOD:

KB Thruster Ladder

Notes:

Congrats to Anna S. for achieving her 500th WOD yesterday!

Rob and Rona just came back from the CrossFit Tour Big Sky Montana Affiliate Gathering. Here’s a good write up of what they watched over the past weekend. Sounds like a ton of CrossFit fun.

Visions of Big Sky CrossFit Tour

"Barbara"-ish

3 Rounds for time of:

20 Chest-to-bar Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Squats

* Rest 3 minutes between each round, record total time

Results

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So Angry:
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Push-ups

This one was very close to the benchmark “Barbara” but with chest-to-bar pull-ups and less rounds. If you felt crushed from the 3 “all out” rounds then imagine how the 5 rounds would feel. The rest is what makes it nastier as it allows you enough recovery to push harder each round.

Rest

Some pretty interesting facts from the Games: By the Numbers: A Look at the CrossFit Games in 2013

Bar Method

As Many Rounds As Possible (AMRAP) in 20 Minutes of:

200m Run
3 Deadlift (135#/95#)
5 Hang Power Clean (135#/95#)
7 Push Jerk (135#/95#)

Results

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Brutal Fun:

Push Jerks_Elliott

Bar method CrossFit style. Fun complex today that tested how long you were willing to hold the barbell. This complex built from the ground up and came down to the efficiency of the cleans and the endurance of maintaining the push jerks. 

Sunset BB Complex_Spence

R You Rogue – Chris Spealler Rogue Fitness

Reebok Crossfit Games 2013 Men Legless Event: Final Heat

10 Celebrities and Athletes Touting the Benefits of the Paleo Diet

Choose Your Snatch

Strength WOD:

12 Minutes to work up to a heavy single 
Snatch (Squat)

Conditioning WOD:

For time and load:

800m Run
30 Snatch (Squat) – Choose your load
800m Run

Results

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Middle of 2nd Pull_Rob

Congrats to Kelli for her 100th WOD and to Michelle “Mums” for her 300th! Also congrats to Spencer for being named “Snatch Whisperer” in the AM class by the ladies. So many questions…

Today you got to choose your snatch load. If you are new then the power snatch or from the hang was the alternative. Whether it’s power, full or hang you should always think sweep the bar back, big finish and shrug, elbows high and outside and speed through the middle!

Top of 2nd Pull_Jeremy

Dave Castro explains details of the Hotshot 19 Event, August 31st – video [ipod] [mov] [HD mov]

Hotshots Together, CrossFit Together” – video [ipod] [mov] [HD mov]

Team x Two

Main Class:

As a Team of 2 complete for time: 

800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks 
30 Box Jumps 
200m Run (team runs together)
20 Power Clean and Jerks 
40 Box Jumps 

* Partner up, share reps (except runs), one barbell and box. Box jumps must stand up on top of box

Advanced RX Class:

As a Team of 2 complete

2 Rounds for time: 

200m Run w/Bumper Plate (45#/25# – team runs together)
30 Power Cleans (Bodyweight)
40 Burpee Pull-ups
200m Run w/Bumper Plate (45#/25# – team runs together)
50 Deadlifts (Bodyweight)
60 Ring Push-ups 

* Partner up, share reps (except runs), each athlete uses their own barbell (load to bodyweight)

Results

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Jump_Jason PC

Double Team WOD fun today!

Top Athletes Throwdown at the 2013 CrossFit Tour – Men [video] Women [video]