Squatch

Just Keep Swimming…

3 Rounds for time:

500m Row
25 Kettlebell Swings (53#/35#)
50 Air Squats
400m Run

Results

During the WOD this evening as the 7pm class was grinding away, I heard Deb in a “Finding Nemo” voice remind Elliott to “just keep swimming”, which summed up this gasser appropriately.

Notes:

Make sure you are up to date on the adjusted class schedule next Thursday through Monday while we are at the CrossFit Games! It’s in the below post and on the whiteboard in the gym.

Fourth Games Event Announcement

Want to improve your snatch and clean? This is what we mean when we talk about hamstring tension, vertical shins, and chest over bar through the 1st and 2nd pull. Watch and retain:

“Loading The Hamstrings” with Coach Burgener – video [ipod] [mov] [HD mov]

"Amanda"

Strength WOD:

1RM Snatch (Squat)

* 15 Minutes to find a 1 Rep Max

Conditioning WOD:

“Amanda“

9-7-5 Reps of each for time of:

Muscle-ups
Snatch (135#/95#) * full squat

Or “Scaled Amanda”

For time:

9 Squat Snatch (135#/95#)
25 Pull-ups
25 Ring Dips
7 Snatch
15 Pull-ups
15 Ring Dips
5 Snatch
10 Pull-ups
10 Ring Dips

Results

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“Amanda” is a benchmark and tribute WOD that while low in reps is relatively heavy in load and high in technical skill. Both movements require a high level of concentration and efficiency of technique or you will wind up missing reps. Fist bumps to all of you who either PR’d your snatch today or tackled Amanda for their first time!

Third Games Event Announcement

Get Ready for ESPN3

CrossFit Games: Fan Zone

Schedule:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

This year will be our 5th trip to see the Games in person! During that time we are gone (along with about 20 of Team SRCF) the gym will have reduced operating hours (7/25 to 7/29). Coach Moe will be here covering a limited class schedule which automatically puts her in the lead for being named “Coach of the Year”!

The CrossFit Games will be from July 26-28 (Individuals and Teams), Masters will be July 23-25. The Masters will stream some events on games.crossfit.com, the Individual and team events will be on ESPN3 and the Finals will be on ESPN2.

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

Coach Moe has agreed to cover the above schedule. Please help her out by coming in on time ready to warm-up, workout, clean up and put all things back properly where they belong. Keep her happy by following the rules and bring her random unicorn and glitter stuff and she will be a happy coach.

If you show for any other time than those listed above…that’s a NO REP!

Knees Out, Heels Flat and Elbows Up

Strength WOD:

2-2-2-2-2
Front Squat

* 15 Minutes to find a 2RM

Conditioning WOD:

4 Rounds for time of:

400m Run
12 Front Squats (135#/95#)

Results

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Basic keys to the front squat:

Hands outside of shoulders with the bar on the shoulders and upper chest, NOT resting in the hands and wrists.
Hands should be open and fingers loose to get the elbows up.
Feet are shoulder width.
Keep the knees out and chest vertical while driving the hips back first and feet flat on the floor as you squat.
Break parallel and push through the heels and drive those elbows up and knees out as you stand up.
Yell and grunt loudly as needed.

CrossFit Games:

It’s sadly ironic that just last week when CrossFit posted a video about Mikko’s return to the Games this year after missing the past two due to injury he said “That’s just life. Something always happens. And sometimes they are like good things, sometimes they are bad things. But it’s inevitable.”

The inevitable struck again, and the bad things for Mikko returned. I swear he’s the new Madden Curse of CrossFit.

Mikko Salo Withdraws from 2013 Games

Second Games Event Announcement

Someone in the 6pm Class gets a NO REP! 35lb. bumpers go in the 35 lb. pile!

Counting Up

For time:

25 Handstand Push-ups
50 Toes-to-Bar
800m Run
75 Push Press (75#/55#)
150 Double Unders

Results

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View this photo

Want to know the first WOD for the Games? You can get a partial clue here. Heavy overhead squats and running are on tap.

First 2013 Event Announcement From The StubHub Center – [video]

One of my best personal memories of CrossFit is being able to say I competed against Chris Spealler. Granted it was no competition but being in the same Regional in 2009 with him was a pretty damn cool memory. This year marks the first CrossFit Games he won’t be competing in.

“Speal’s First Year Out” – [video]

Speal warming up back in 2009 at the Puyallup Fairgrounds:

2013 CrossFit Games AKA our “5th Annual Epic-ation”:

**If you don’t see a time listed below for that day then those classes are CANCELLED!**

Official SRCF Class Schedule with Coach Moe during the CF Games:

7/25: Thursday 11:30am, 5pm, 6pm, 7pm Classes ONLY
7/26: Friday 11:30am, 5pm, 6pm Classes ONLY
7/27: Saturday 9:30am Class ONLY
7/29: Monday 11:30am, 5pm, 6pm, 7pm Classes ONLY

If you show for any other time than those listed above…that’s a NO REP!

Hold On

Main Class:

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold
60 Hand Release Push-ups

Deadlift Hold (225#/155#)
1000m Row

100m Run
80 Kettlebell Swings (53#/35#)

Overhead Bumper Plate Hold (45#/25#)
100 Squats

* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.

Advanced RX Class:

Skills WOD:

3 Rounds not for time of:

50 ft. Handstand Walk
30 Sec. L Sit (Rings)
2 Rope Climbs (practice 15′, 20′, or Legless)

As Many Rounds As Possible in 12 Minutes of:

100 ft. Overhead Barbell Carry (155#/105#)
5 Muscle-Ups
20 Kettlebell Swings (70#/53#)

Results

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Mikko Salo, 2009 Games champ and one of my favorite CrossFitters returns to the Games this year. This guy embodies CrossFit and some of the best aspects of the community. I know of no other Regional athlete that while competing in their Regional also stuck around each day to help the equipment crew prep the rigs and layout for the next day’s workouts.

I like the quote at the end of the video that shows his perspective on CrossFit, the Games and where it fits into his everyday life. In his broken English he says:

“Real life is somewhere else. This is just grown people playing. Playing around. You shouldn’t take too serious about this. It’s a great way of life and a great sport but still there are real stuff also in the world.”

“A Champion Returns” with Mikko Salo – [video]

“I promise if I make the Games then I will learn to butterfly (pull-up).” ~ Mikko Salo on finally addressing a big weakness.

Class Schedule Update:

During the CrossFit Games (25-29 July) we will have a modified class schedule as the we travel down for our annual Games-cation. Coach Moe will be running several classes a day but not all classes will be available during those days. Stay tuned as we announce the schedule soon.

Chad Mackay Does 14 Touch and Go Snatches at 185

Legless Rope Climb:

EMOM = Fun Friday

Strength WOD:

EMOM for 6 Minutes Complete:
2 Snatch (full) @ 70%

* Touch and Go

Conditioning WOD:

3 Rounds for time:

10 Snatch (full) (115#/75#)
50 Double Unders

Results

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EMOM, one of my favorite methods of strength, technique and work capacity training. What does this strength workout format benefit? Read: EMOM (Every Minute On the Minute): A Formula For Volume and Skill Development

I was planning to write up some key performance points to the snatch but then found this sequence from hookgrip that shows the key points to the snatch.

Note in the first two pictures of the sequence how far over the bar he stays with his chest while keeping his shins vertical and back angle the same, then in the next three pictures he keeps the bar in contact while maximizing the “finish” and extension of the hips and knees to pull under and receive the bar. In all of this pics you can also see the knees “out” or externally rotated.

20 year-old Karen Martirosian from Russia snatching 180kg or 396 lbs:

Notes:

Kendrick Farris of Team USA Weightlifting earned a bronze medal today at the World University Games. At a bodyweight of 206# he set a PR on his snatch at 354# and shattered a 14 year old American record on the C&J with a 464# lift! Badass!

CrossFit Games Update Show: July 12, 2013 – [video]

Late Night Class PR

Complete As Many Rounds As Possible (AMRAP) in 17 minutes of:

6 Deadlifts (205#/145#)
9 Up and Over Box Jumps (24″/20″)
200m Run

Results

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7pm Class is the new 5pm! World Record with what felt like 100 people hitting the gym for the late class.

Plus congrats to Lindsay on WOD #400, Bill on #250, Elliott on #100 and Amy N. for her 1st pistol!

SRCF Flag shirts are in. If you pre-ordered then pick yours up. Extras will be available for sale after all pre-orders are handed out or set aside.

“The Fate of Marcus Hendren” video by Dave Leys – [video]

“Poor Diet Sinks U.S. in Health Rankings” by Andrea Cecil, CrossFit Journal article [pdf]

7pm Class World Record Pic (Animal Pose):

Outtake #1 (I missed the “GQ smile” memo):

Outtake #2 (Dustin was very excited after the WOD):

Bunch of Jerks

Strength WOD:

EMOM for 7 Minutes complete:
1 Power Clean + 2 Push Jerks

* Rest 60 sec between lifts

Conditioning WOD:

For time:

5 Power Clean and Push Jerk (205#/145#)
1 Muscle-up
4 Power Clean and Push Jerk
2 Muscle-up
3 Power Clean and Push Jerk
3 Muscle-up
2 Power Clean and Push Jerk
4 Muscle-up
1 Power Clean and Push Jerk
5 Muscle-up

Results

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EMOM: A workout format where you do the work “Every Minute on the Minute”.

Congrats to Coach Lisa who got her first muscle-up after the WOD! Now we just need photo proof or it didn’t happen.

“First CrossFit Workout?” CrossFit Journal video [ipod] [mov] [HD mov]

Chipper

For Time:

800m Run
30 Power Snatch (75#/55#)
20 Knees-to-Elbows
30 Overhead Squat (75#/55#)
20 Lateral Over the Bar Burpees
30 Bumper Plate Ground to Overhead (45#/25#)
400m Run w/Bumper Plate (45#/25#)

Results

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View this photo
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Chipper: A workout with many reps and movements, typically done in one single round for time. i.e. you “chip” away at it.

Two worthwhile articles to read, especially if you are relatively new to CrossFit or our gym. I wholeheartedly agree with the “Rx fallacy” and the list of 30 things to focus on instead.

The #Crossfit Rx fallacy and 30 better ways to train www.tyrellmara.com

10 Mental Performance Tips for CrossFitters www.wodtalk.com

Throw and Go

Skills WOD:

10 Minutes:
Pull-ups

(Progression/practice: Choose Strict, Kip, Weighted, Chest-to-Bar, etc.)

Conditioning WOD:

4 Rounds for time:

20 Two-for-One Wall Balls (20#/14#)
20 AbMat Sit-ups
15 Hand Release Push-ups
400m Run

Results

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View this photo
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Quote of the day: “In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.” ~ Chris Spealler

Pretty inspiring. One year removed from cervical cancer and surgery Ashley Carriveau placed 2nd in the NorCal region and is going to the Games: “The Brave” with Ashley Carriveau – [video]