Community. Coaching. Caring.
Strength WOD:
5-5-3-3-1-1-1
Front Squat
Conditioning WOD:
5 Rounds for time:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Results
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Plenty of PR’s today!
Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.
Skills WOD:
3-3-3-3-3
Ring Dips or Bar Dips
or
7 x 1 Muscle-up + 2 Ring Dips
Conditioning WOD:
For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups
Results
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Kris enjoys his birthday WOD:
Nutrition:
Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.
Our next OnRamp begins on 9/30. We have only a few spots remaining.
Strength WOD:
2-2-2
Snatch
* Squat; re-grip only as necessary
Conditioning:
For time:
40 Wall Balls (20#/14#)
400m Run
40 Push-ups
400m Run
40 Push Press (45#/33#)
400m Run
40 Box Jumps (24″/20″)
400m Run
Results
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Main Class:
As a Team of 2 Complete AMRAP for 20 Minutes of:
* Run 200m while your partner completes AMRAP, alternate runs.
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Push Jerks (115#/75#)
* Share work with your partner. One barbell per team. One athlete works AMRAP at a time, alternate after each 200m Run.
Advanced RX Class:
Strength WOD:
5 x 1
Clean + Front Squat
Conditioning WOD:
“Death By Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 Rope Climbs (15 ft.)
2 Front Squats (185#/135#)
From 2:00-4:00
2 Rope Climbs (15 ft.)
4 Front Squats (185#/135#)
From 4:00-6:00
2 Rope Climbs (15 ft.)
6 Front Squats (185#/135#)
* Continue adding 2 reps to the Front Squat each interval for as long as you are able to complete the work in the required time. Clean from ground.
Results
Lots of teams completed their WOD’s on Friday and Saturday:
Team Series is SO much fun this week!
Team Series Update: September 18, 2014
2014 Reebok CrossFit Invitational, Presented by HGST
“Show me the armpits” with Coach Burgener – [video]
Skills WOD:
3-3-3-3-3
Weighted Pull-ups
Conditioning WOD:
5 Rounds for time:
6 Thrusters (135#/95#)
12 Ring Push-ups
200m Run
Rest 1 Minute
Results
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The Ring Push-up should look the same as the Parallete Push-up which should be the same as the standard Push-up. Hands below shoulders, elbows back and at your sides, core tight in a solid plank position, thighs do NOT touch the ground and head stays neutral and does not sag. Push-ups should not: sag, have flared elbows out (this internally rotates the shoulders), and hips/thighs should stay above the ground unless they are assisted or hand-release push-ups.
Handstand walk progression with Austin Malleolo – [video]
Player Profile: Annie Thorisdottir Leads her Team NPGL
October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.
Strength WOD:
1-1-1-1-1
1 High Hang Snatch + 1 Hang Snatch
* Squat
Conditioning:
As Many Rounds As Possible In 7 Minutes of:
10 Toes-to-Bar
20 Ball Slams (30#/20#)
30 Air Squats
Results
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Several teams turned out for the 2nd week of team events that were announced today. The 2RM Bench Press was one of four WOD’s, which is a rare movement to see programmed, especially for a CrossFit competition. Lots of fun by the teams tonight.
Week 2 CrossFit Team Series events announced
October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.
Strength WOD:
5-5-5
Deadlift
* Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD
Conditioning:
“Barraza“
As Many Rounds As Possible In 18 Minutes of:
200m Run
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups
or
As Many Rounds As Possible In 18 Minutes of:
200m Run
9 Deadlifts (225#/155#)
6 Burpee Pull-ups
Results
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U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~ www.crossfit.com
Strength WOD:
1-1-1-1-1
Split Jerk or Push Jerk
Conditioning:
3 Rounds for Time:
15 Handstand Push-ups
30 Box Jumps (24″/20″)
400m Run
Results
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Congrats to Mike on his 100th WOD last night!
Strength WOD:
5-5-5-5-5
Back Squat
Conditioning WOD:
7 Rounds for Time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Results
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Strong numbers all over the board today! From sets of 8 to sets of 5 the back squats are improving.
This week the next round of the CrossFit Team Series competition will kick off on 9/18. Teams need to stay tuned to WOD announcements and start coordinating with their teammates for when to do the workouts.
Head movement for the jerk with Chad Vaughn – [video]
Main Class:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Balls (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)
* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.
Advanced RX Class:
Strength WOD:
5 x 1
Power Clean + Hang Squat Clean + Jerk
Conditioning WOD:
45 Double-Unders
9 Squat Cleans (225#135#) *
60 Double-Unders
12 Power Cleans (205#/125#)
75 Double-Unders
15 Hang Power Cleans (155#/105#)
* De-load as you go.
Results
Great feedback on the team WOD Saturday. Sounds like it’s more effective to touch the medball behind the head for a better movement on the partner med ball sit-up, and my original plan to add one more pair of movements at 40 and 50 reps would have made it a tougher WOD. Next time we do this we will make these modifications. Team workouts are something that can be tough to program and get right, so your feedback helps!
Huge congrats goes to Mark and Lynn this weekend!
Mark competed at the Rainier CrossFit Strongest Man and Woman Competition and took 1st place on the podium in his weight class. This competition combines CrossFit and Strongman movements together over several workouts and also is a fundraiser for FRAXA research.
After class Saturday Lynn asked me to watch her muscle-up attempt to tell her what she needed to work on. She then set up, grabbed a strong false grip, hung with arms fully extended and slowly and perfectly executed a strict muscle-up for her FIRST EVER MUSCLE-UP! After the entire gym stood there speechless, she let out a scream while everyone realized what happened and clapped and cheered. She then did one more for the cameras. This is a great example of how Lynn’s persistent focus on strict pull-ups, ring pull-ups, deep rings dips, kip-ups and transitions off the floor and false grip practice all paid off. This is the first female to get a strict muscle-up in the gym. Well done!
