Squatch

Triple 7

7 Rounds for time:
7 Power Snatch (115#/75#)
7 Chest to Bar Pull-ups
7 Box Jumps (30″/24″)

* Box Jumps are Games Standard (stand up on top)

Results

Welcome to our new 6:30am class members Bob, Jake and Steve. They also happen to be Moe’s imaginary friends who helped keep her and Greg F. company today since no one else was there. Let’s hope they find a new gym after the holidays.

Power Snatch with Michelle:

Notes:

CrossFit Games 2013 Rule Book Released

Big changes this year including a new masters category (40-44 yrs old), less spots to qualify for Regionals, online judging course required for each gym owner to validate scores or to judge at Regionals, and a crackdown to prevent teams and online submissions that aren’t legit.

“The Split Jerk: Start to Finish” by Chad Vaughn, CrossFit Journal article [pdf]

Schedule:

Christmas Week:

12/24 Christmas Eve – Three Class times 0830, 0930 and 1030 with sign ups. (Sign up in the gym on the whiteboard. Please sign up as this WOD is equipment intensive so those who sign up reserve their spot)
12/25 Christmas Day CLOSED no classes
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

Back to Back

Strength WOD:

2/2/2/2/2
Back Squat

Conditioning WOD:

AMRAP (As Many Rounds As Possible) in 10 Minutes of:
5 Back Squats (165#/110#)
7 Knees to Elbows
9 Burpees

* Clean from floor

Results

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Back squats followed by back squats!

Rich Froning opens his own affiliate. “Creating Mayhem“: CrossFit Community

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols
20 Box Jumps (24″/20″)

Results

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Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes.

Congrats to Kyle for hitting WOD #100 tonight!

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED no classes
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. (Stay tuned for updates)
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

One Arm Thruster

For Time:

50 Double-Unders
5 Left Arm Kettlebell Thrusters (53#/35#)
5 Right Arm Kettlebell Thrusters (53#/35#)
15 Kettlebell Swings (53#/35#)
40 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
30 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
20 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
10 Double-Unders
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings

Post WOD Skill Work:

10 Minutes Handstand/Handstand Walk Practice

Results

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Chest bumps, high fives and booty slaps to our 9 competitors who participated in the Gorilla Games on Sunday. Meghann, Jenna, Mark and Spencer were team “Twinkletoes and Sasquatch Hoes”; Lindsay, Deb, Derek and Rob W. were team “Clean It Before You Jerk It”; and Rona was part of King CF’s team “Sofa King Awesome”. All of our peeps from Team Squatch worked hard, had fun, stayed safe and were examples of great movement. We also had a bunch of cheerleaders and some volunteers who helped make it all happen. It made me proud to be a part of Team SRCF and watch so many of our people represent.

Gorilla Games Final Results

Some of the team post Gorilla Games:

Welcome to our latest group from this month’s OnRamp: Kelli, Kye, Sarah, Ron, Tom, Kirsten, and Barbara. Be sure to introduce yourselves and teach them the ways of the Force.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED

Rob coached his and Jeremy’s faces off:

Notes:

The real story behind the “Tabata” workout:

Izumi Tabata | Featured Researchers | Ritsumeikan University

Tag Team

Main Class:

As Many Rounds As Possible for 20 Minutes (Teams of 2):

3 Power Cleans (155#/105#)
6 Hand Release Push-ups
9 Box Jumps (24″/20″)

* Partner up. Alternate exercises in order. Partner #1 does PC, Partner #2 does Push-ups, Partner #1 does Box Jumps, Partner #2 does PC, etc.
** One bar, one box.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
2 Position Clean (Floor/Mid Thigh)

Conditioning:

For time:

30 Overhead Squats (95#/65#)
7 Muscle-Ups
20 Overhead Squats
5 Muscle-Ups

Results

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Jim waits to tag up with Christa and start his push-ups:

Tomorrow is the Gorilla Games at the Meydenbauer Center in Bellevue. Feel free to come cheer on your peeps from Team SRCF as Mark, Spencer, Meghann, Jenna, Deb, Rob W., Derek, Lindsay and Rona all compete and kick ass in 3 WOD’s tomorrow. The entry fee is $10 and kids are free. It starts bright and early at 8am and runs all day.

Overhead Squat & Muscle Up WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]

Outstanding coaching video:

“Coaching the Push Press” with Miranda Oldroyd – video [wmv] [mov] [HD mov]

Yo anyone know where all the 10’s went? #donisaplatehog

Elbows Up

Strength WOD:

20 minutes to find a 1RM:
Front Squat

Conditioning WOD:

3 Rounds for time:
12 Front Squats (135#/95#)
12 Burpee Pull-ups

Results

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Burpee Pull-ups:

Hug your kids and loved ones. Tell them what they mean to you. Say hi to a stranger, smile, or do a good deed tomorrow. There’s enough darkness in the world.

The Running Dead

For time:

21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Immediately after completing the WOD:

Rest 2 minutes
Complete Max Effort Pull-ups (one attempt on bar)

Results

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“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Dustin sent this pretty cool video about a 14 year old pro motocross rider who uses CrossFit to improve his riding. (No surprise it makes him a better rider, we have proof right here with our Dirt Corps brethren)

“A Professional Motocross Rider At 14“: CrossFit Community

Events:

Sunday 12/16: We have two teams of four men and women each competing at the Gorilla Games at the Meydenbauer Center in Bellevue. Cost is $10 for spectators and kids are free. The Games will run from 7am-4pm (at least). Come help cheer on your fellow SRCF peeps!

Things to look forward to at the Gorilla Games: Mark is bringing lunch for everyone, Lisa is making margaritas, Andrea will do family photos, and Jenna is wearing short shorts. Okay kidding. Jenna is wearing long shorts.

"Karabel"

10 Rounds for time:
3 Snatch (135#/95#)
15 Wall Balls (20#/14#)

* Power or Split snatch recommended

Results

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Full Squat Depth and Perfectly Coiffed:

“Karabel” is a mash-up benchmark WOD of Karen (150 Wall Balls at 20# men/14# women) combined with Isabel (30 Snatches at 135#/95#). It’s a brutal combo and fitting for what was supposed to be the end of the world. Why not do a couple benchmarks in one day if it’s going to be your last CrossFit workout ever?

Power Snatch with Christa and Sean:

Keep the barbell close to the legs/body as you rise off the floor
Sweep it back towards your thighs/hips as you rise over the knees
Arms are long straps and you should shrug hard at the top of the pull over the knees (don’t bend the arms early)
Explosively jump, turn your hands over and pull yourself around the bar
Land partially in a squat with knees bent and out
Don’t jump wider just pull under faster and land lower as the weight gets heavier or you fatigue

Mobility:

“Avoid A-Rod’s Hip Injury” by Men’s Health

Good to see “mainstream” fitness outlets getting smarter. It’s only taken how many years for Men’s Health to figure out that squatting below parallel is good for you?! They also do a half decent video demo (he doesn’t reach full depth but it’s close).

“The Exercise That Boosts Your Vertical Jump” by Men’s Health

Mobility Class Tonight Cancelled!

Due to the impact of 12/12/12 and the impending end of the world as we know it, tonight’s mobility class is cancelled. Couch Rona (intentionally Rona-typed) is prepping for the apocalypse. Feel free to stretch and mobilize on your own for one last time.

Bunch of Jerks

Strength WOD:

Every Minute On the Minute (EMOM) for 10 minutes complete:
3 Push Jerks

* Clean from floor, post load.

Conditioning WOD:

2 Rounds for time:
750m Max Effort Row
Rest 4 Minutes between efforts

Results

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Rona posted this Push Jerk coaching cue below she found on the Facebooks. The efficient push jerk demands an agressive jump and land under the bar with a powerful lockout overhead. Keeping the chest angle vertical and the knees out is key to not tipping forward which can result in a miss.

CrossFit Cue of the Day:

“Miss LOW”: Use this for jerks, especially when the weight is heavy and they’ve already missed a rep. I’ll tell them the only acceptable miss is to get too far under the bar. Don’t miss being tall. It’s not about them lifting the bar any higher, they just have to pop the bar 1″ off their shoulders and the rest is a dive to get low and tight.

This helps with people who seem stuck push pressing everything and don’t trust the jerk. I’ll also clap twice [clap, CLAP] so they get the quick acceleration DOWN. You can also say “trap DOOR”, meaning the instant you float the bar, you drop through the floor and catch it locked out. ~ Justin Bergh, CrossFit Level 1 Seminar Staff

Nutrition:

Beat the stress of the Holidays. You can control it. Whole9’s Holiday Simplicity Guide

Do you like artificial sweeteners? Or maybe just every now and then? Read on. Now you have another reason(s) to follow the paleo diet or eat real food.

“Mmm…May I Have Some Poison With That?” by The Lifestyle Leprechaun