Squatch

Thruster Ladder

For time:

10 Thrusters (95#/65#)
Run 200m
9 Thrusters
Run 200m
8 Thrusters
Run 200m
7 Thrusters
Run 200m
6 Thrusters
Run 200m
5 Thrusters
Run 200m
4 Thrusters
Run 200m
3 Thrusters
Run 200m
2 Thrusters
Run 200m
1 Thruster
Run 200m

Results

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The late class had a little obstacle as part of their WOD. Apparently I can keep a tire outside the garage door as long as it’s attached to a fire truck.

Notes:

Reminder: 1/3 6:30am Classes are are cancelled this Thursday, all other classes on schedule

Day 2 of the burpee challenge, knock out two now!

A CrossFit Startup Guide: Part 1 by Todd Widman

How to run better:

"Return of the Stop the Slop Challenge"

Who is in for the Return of the Stop the Slop Challenge? (Whole30 Nutrition, Performance and Essay challenges) The holidays are over and all the binge eating of fudge, cookies, and other treats needs to stop so you can get back to training hard for achieving your new year’s resolutions.

Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

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 next Monday.

Details below:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $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)
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 for some reason then pick up 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)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and 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.
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”

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra:

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count.

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Team AMRAP

Main Class:

3 Rounds of the following AMRAP’s (Teams of 2):

As Many Reps As Possible for 6 Minutes:
Max Reps Deadlifts (185#/135#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Push Press (95#/65#)
* One partner works while one completes 100m Run
Rest 1 Minute

As Many Reps As Possible for 6 Minutes:
Max Reps Burpees
* One partner works while one completes 100m Run

Score total reps.

* Partner up, alternate for max reps per AMRAP while one partner runs. (ex. Partner #1 does DL, Partner #2 runs, switch after each run)
** One bar per team, change weight during rest Score total reps and reps per exercise.

Advanced RX Class:

Strength WOD:

Push Jerk
3/3/3

Conditioning:

5 Rounds for total time:

50 Double Unders
10 Push Jerks (185#/135#)
* 1 Minute rest between rounds

Results

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“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]

Adv RX Class WOD Demo with Rory McKernan and Jeremy Kinnick – video [wmv] [mov] [HD mov]

Schedule:

New Year’s Week:

12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight exercise WOD.
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Climb On

As Many Rounds As Possible for 20 Minutes:

200m Run
2 Rope Climbs (15′)
20 Kettlebell Swings (53#/35#)

Results

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The two keys to a rope climb; strong pull-ups and a foot lock. The rest is technique.

A ring row can be an effective way to build pulling strength, improved pull-ups as well as overall core strength. Make them harder by varying the body angle by raising the feet to a supine position. Don’t sag in the midline.

Snatch and Squat

Strength WOD:

Every Minute On the Minute for 7 Minutes:
2 Snatches, pick load

Conditioning WOD:

5 Rounds for time of:
5 Power Snatch (115#/75#)
10 Back Squats (115#/75#)
400m Run

Results

View this photo
View this photo

‘N Sync:

Schedule:

New Year’s Week:

12/31 New Year’s Eve Team Workout – Two Class times 0930 and 1030 with sign ups. This will be teams of 4 and a bodyweight WOD.
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

“3 Principals for Decoding CrossFit and how a lack of motor control or mobility is at the root of athletic inefficiency and injury.” Read: 3 Principals for Decoding CrossFit by helmingathletics.com

CrossFit Games:

In Part 1 of this five-part series, learn more about the man who this year became the first two-time CrossFit Games champion.

Rich Froning Jr.’s So Called Life: Part 1

Knees Out

Strength WOD:

12 minutes to find:
1RM (Rep Max) Hang Clean

Conditioning WOD:

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Handstand Push-ups
Front Squats (135#/95#)
Pull-ups
* Rest 1 minute between rounds

Results

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What every athlete should know and understand. When is a miss a “miss” or a “fail”? When are you no longer training and just chasing a number? Read below and internalize and this will mean faster progress and minimize unnecessary risk.

When To Move On, and When To Punch Your Missed Lift In Its Stupid Little Mouth by Greg Everett, Catalyst Athletics

Skills:

“Developing the Handstand” with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]

"12 WOD's of Christmas"

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees

Results

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View this photo

Yoda Elf snatches:

Big turnout for Monday’s Feats of Strength. Almost all of you managed to fall into the rhythm of the “12 WOD’s of Christmas”. The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days workout but this one keeps both the reps of each movement and load reasonable.

We hope everyone had a safe and very merry Christmas! Normal schedule tomorrow.

Schedule:

Christmas Week:

12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

SRCF Christmas Cheer:

Lend A Hand

Main Class:

As a Team of 2 complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-bar
30 Front Squats (135#/95#)
30 Toes-to-bar
50 Burpees
100 Wall Balls (20#/14#)

* Partner up, share reps but alternate exercises in order
** One bar, one KB, WB

Advanced RX Class:

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
1 Snatch (80% of 1RM)

Conditioning:

For time:

21-15-9 reps of each for time:
Overhead Squats (115#/75#)
Toes-to-bar

Results

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“Umm Lisa what are you looking at?”

Thanks Rob for lending a hand and coaching my Saturday class since I broke my hand on Friday night. Fluke break doing handstand walking in my checkout WOD. I deliberately avoided mentioning “CrossFit” while at the ER to avoid hearing any “oh that stuff is dangerous” stories.

Michelle and I would also like to give a big Festivus filled thank you to everyone of you for the gift you all gave us. A gift certificate to both Rogue Fitness and the Salish Lodge and Spa are better than anything under the Festivus Pole! Plus the “Always Late But Worth the Wait” license bracket for M is spot on. It was unexpected and very much appreciated. We feel extremely blessed and hope everyone has a happy and healthy holiday and look forward to another kick ass year in 2013.

See you all tomorrow for the Festivus Feats of Strength (aka 12 WOD’s of Christmas at SRCF!)! Wear a Christmas sweater or something that screams jingle BAM!

The 0830/0930/1030 classes are full. Show up at 1130 if you didn’t sign up already.

Coming Back to Canada: CrossFit Games athlete Camille Leblanc-Bazinet ready to get back to Canada East.

Wall Climb "Diane"

For time:

21 Deadlifts (225#/155#)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

Results

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View this photo

A different spin on the benchmark “Diane” today. Rather than 21-15-9 of HSPU this version with wall climbs is equally challenging on the upper body and shoulders while being inverted, demanding a strong core.

Congrats to Allison who hit her 100th WOD milestone today!