Community. Coaching. Caring.
Strength WOD:
1-1-1-1-1
Thruster
Conditioning WOD:
4 Rounds for time of:
400m Run
15 Thrusters (95#/65#)
15 Pull-ups
Results
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This video has the same coaching tip that was covered today in several classes to use the hips to drive the bar up out of the squat. Quickly and aggressively opening and extending the hips will help push the bar overhead without the slow struggle that turns into a press out.
Squeezing the hips in the thruster with Margaux Alvarez – [video]
Main Class:
As a team of 3 complete 2 rounds for time:
45 Burpee Box Jump Over (24″/20″)
45 Front Squats (135#/95#)
135 Air Squats
45 Shoulder-to-Overhead (135#/95#)
* One box, one bar
** Teams alternate work (one works at a time) but each team member MUST complete 15 FS and 15 STO each.
*** During barbell movements the bar cannot touch the ground. If bar hits the ground during the 45 reps of each barbell movement then the entire team runs a 400m penalty lap before picking up the bar.
Advanced RX Class:
Strength WOD:
4 x 2 Hang Clean + 1 Push Jerk
Conditioning WOD:
As a team of 2 complete for time:
40 Hang Squat Cleans (155#/105#)
40 Bar Muscle Ups
120 Double-Unders
40 Shoulder-to-Overhead (155#/105#)
40 Box Jumps (30″/24″)
* One bar, one box alternate work w/partner
Results
All Team Saturday:
Congrats goes to Jules for taking 1st place in the CF Varsity Teens Gauntlet today at CrossFit Bellevue! We are so proud of you and love to see the hard work pay off on top of the podium!
Skills WOD:
Rope Climb progression & Foot lock practice
or if you can already Rope Climb complete:
5 x 2
Skin-the-Cats
Conditioning WOD:
1/2 the Hero WOD “RJ“
5 Rounds for time of:
400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups
Results
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ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm. Drawing for one free entry will be on 10/15. More info available in the gym.
* Must be a member of SRCF to win
Footwork on the split with Chad Vaughn – [video]
Strength WOD:
4-4-4-4-4
Back Squat
Conditioning WOD:
5 Rounds for time of:
200m Run
15 Deadlifts (135#/95#)
10 Back Squats (135#/95#)
Results
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Fitness Level Updates Coming Soon [blog] www.beyondthewhiteboard.com
Strength/Skill WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes
4 Muscle-ups or 15 Pull-ups: Even Minutes
* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.
Conditioning WOD:
For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups
Results
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I missed the memo for Green Movember Shirt day:
Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills.
Attention Teams! Final Team Series Competition Starts October 9
CF Invitational:
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Clean (Squat) + 1 Front Squat
* Choose Load
Conditioning WOD:
For time:
2000m Row
Results
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Rowing Carnage:
2 Numbers That Will Make You A Better Rower breakingmuscle.com
CrossFit Day with the Oakland A’s – [video]
Read this article (below link) tonight and it reaffirms a belief we have always had. That the gym should be clean. Things should be put back where they belong. Take care of the space and equipment. We are pretty obsessive-compulsive about keeping the gym clean and orderly.
Why? Because it’s ours. Yours too. It’s where we all work out together. If it’s nasty or something is broken it impacts all of us. I love that everyone is pretty good about putting things away, wiping things down, and generally helping clean up (not including Frank ruining chalk balls and Luanne leaving her stuff out of her “Hermione Handbag“). Thank you for taking pride in our gym, it shows!
Would You Work Out at a Dirty Gym? www.wordswithlisbeth.com
Advanced RX Class:
Strength WOD:
5-5-5
Overhead Squat
Conditioning WOD:
Complete AMRAP (As Many Rounds As Possible) for 20 Minutes of:
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)
Results
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Yesterday we hosted the Diane Fu Barbell Seminar and had a strong turnout from SRCF:
Yes I posted this recently. Watch if you haven’t already. “Show me the armpits” with Coach Burgener – [video]
Iceland Annie’s fight back to the top of the CrossFit Games: www.SI.com
3 Reasons To Cool Down After Your WOD boxlifemagazine.com
Main Class:
As a Team of 2 complete for time:
1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Run w/ Med Ball (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball
Advanced RX Class:
Strength WOD:
3-3-2-2-1-1-1
Power Clean
Conditioning WOD:
6 Rounds for Time of:
5 Power Clean (185#/125#)
200m Run
Results
Sunday we are hosting the Diane Fu Barbell Olympic Weightlifting Seminar all day. Several from SRCF (Coaches included) will be completing this seminar and I’m excited to see the improvement of technique, movement, coaching and error correction skills that they will all pass on.
Have any extra clothes you are looking to donate? The Clothes for Cause drive for Ashley and Lillie’s soccer team is going through 10/2. If you have clothes you need to donate, please bring them to the box. You have one more week. Go!
Keeping the chest high in the squat with Austin Begiebing – [video]
Strength WOD:
2-2-2-2-2
Push Press
Skills WOD:
Max Effort Strict Pull-ups
* 1 Attempt
Conditioning:
“Fight Gone Bad” Format
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Shoulder-to-Overhead (95#/65#)
Double-Under
Air Squat
* Rest 1 minute between rounds
Results
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Strength WOD:
3-3-3-3-3
Snatch Pull
Conditioning:
5 Rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpees (Over Bar)
Results
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Quote of the day: “Hooray for 100! Cheers to my x-fit family for support. And yes, Barbara Paco I’m eating my words for a year ago! This is MUCH more fun than running 26 miles! On to the next 100.” ~ Will P.
Congrats to Will for hitting his 100th WOD! Now I really need to order the shirts…
Get ready for another Frankenchipper and annual Halloween party for the gym! This year the annual adults only Halloween costume party will be on Saturday 10/25 at our place. That morning for class will also be our Frankenchipper WOD where you must have a costume to workout in. No exceptions! Get to work on your costumes, this is always one of our most freakishly fun times of the year.
What Is the National Pro Grid League? (NPGL) www.mensjournal.com