A Week of Heroes: "Rankel"

Rankel

As Many Rounds As Possible in 20 Minutes of:
6 Deadlift (225#/155#)
7 Burpee Pull-up
10 Kettlebell Swing (70#/53#)
200m Run

Results

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USMC Colorguard_Games

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Miranda Oldroyd on today’s WOD – video [wmv] [mov]

Olympics:

German Weightlifter Drops 432-pound Barbell On His Head, Walks Away (Photos)

Frame by Frame: Lifting 545 Pounts Over His Head: New York Times

A Week of Heroes: "Ledesma"

Ledesma

Complete as many rounds as possible in 20 minutes of: 

5 Parallette handstand push-ups 
10 Toes through rings 
15 Medicine ball cleans (20#/14#)

Results

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Ledesma_Clint and Tom E.

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. 

WOD Demo with Kristan Clever by Again Faster Equipment – video [wmv] [mov]

This week we are programming a full week of Hero WOD’s. We kicked it off last week with “Randy” and “31Heroes” and just like last year we will honor those service members and first responders who perished in the line of duty.

A Hero WOD is a tribute to the fallen and typically much harder and/or heavier than your average CrossFit workout. Like any workout however it is scalable and highly encouraged that you do so. For those who are new to the Hero workout we have two rules regarding them in our box.

1) If you choose to start it then you MUST finish it. You can scale it before or during, but you cannot quit. 2) No complaining or whining. This workout is in honor of someone who is no longer here. They left behind a family and loved ones. It is a dishonor to complain about how “hard” exercising is with their memory in mind. Typically it’s something you use to help you push through and realize your discomfort is a fraction of what they sacrificed. For me personally I try to think about the soldier, sailor, or airman that left behind a wife, kids or parents while fighting for or serving our country. 

Parallette HSPU_Spencer

Notes:

“CrossFit is dangerous.” I hear and read that too much. Dangerous? Really? Well so is crossing the street, driving a car, and um…slip and sliding?! Seriously I want everyone to exercise extreme caution as recently four different people in the gym were injured while doing the following activities: Warrior Dash (torn MCL), mountain biking (Back), Slip ‘n Slide with their kiddo (torn MCL), and sleeping wrong or picking something up/using a mouse (pinched nerve). We hope they all heal up and get back to 100% quickly. My point? Shit happens. We get hurt, have an accident or setback now and then. When you hear someone tell you “CrossFit is dangerous”, remind them everything is “dangerous”. Be as safe as you can but don’t go through life living in a bubble. Most importantly don’t let the fear of injury keep you from just living. Seize the day!

Olympics:

Our best US Weightlifter Kendrick Farris at the Olympics. He snatched 155kg (341 lbs) and clean and power jerked 200kg (440 lbs) finishing 10th overall for the 85kg class. That’s 10th in the world.

Highlights Men’s 85kg: Kendrick Farris Snatch

Highlights Men’s 85kg: Kendrick Farris Clean and Jerk

September OnRamp and CF Teens

If you are interested in starting OnRamp with us in September then please email us to get on the list as we are only taking 7 and there are a couple spots remaining. 3-2-1 Go!

If you have a teen interested in our CF Teens program (12-16 yrs old) then please contact us or Coach Moe.

"31Heroes"

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Sandbag/bumper run (45#/25#).

** One Bar per team unless male/female team

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a sandbag or bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Results

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31Heroes_Frank

Background from the 31Heroes website:

The 31Heroes Project exists to honor the 31 fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s ‘moment of silence’. This is how we choose to honor those that gave all in the name of freedom.

Cheerleaders

Today we brought our gym community together to tackle this workout challenge and to help gather donations of coffee and other items for Frank’s old Army unit currently serving in Afghanistan. If you wanted to make a donation and didn’t get it please do so by Wednesday as that is when the care package will be shipped. Thanks to ALL of you who donated for this. It was a great turnout and they will love it.

Tag Team

The movements of 31Heroes:

Sandbag Run Thruster_Mark

Climb_Kim Box Jump_M

The below note from James P. sums it up perfectly.

“I personally love how the 31Heroes Project website describes this workout as a moment of silence, and as I read Lindsay’s Post it made me stop and think about what tomorrow and all the Hero WOD’s really mean to me. As a Soldier for 12 years I spent some time in the sandbox, and the memories that I carry with me each day are both good and bad.

I have seen young men and women do things that would amaze most of us. These Soldiers with no regard for their own safety will run into the middle of the most dangerous situation in order to help another Soldier. It is the way that we are inherently programed; it is not that we are not scared of dying it is that our human instincts tell us to protect our families. We do things in the spur of the moment that when all is said and done we look back on and think “what the hell did I just do?”. For some though that split second decision to protect the one’s they love doesn’t turn out the way it was planned. It is a tough pill to swallow when you come home and others do not.

My love and appreciation for the young men and women whom I stood beside for so many years cannot be put into words. I carry a burden with me every day for those that will never get to see their families again. It is the least I can do to WOD for them. It is beyond the comprehension of most as to why we do what we do, but when it comes down to it, it is not about anything other than the people standing to your left and right. So in the morning as I drag my butt to the gym, tired and sore, it is the undying strength of those that have given more than I will ever know that will pull me through those 31 Minutes. No matter how much I sweat and ache and bleed it will never be enough to thank you for what you did for all of us.

To the Men and Women who have paid the ultimate price for our freedom this WOD’s for you.”

Community

Power Up

Strength WOD:

Every Minute on the Minute for 10 Minutes Complete: 
Power Clean 3 Reps

* Do not have to be “Touch and Go” Reps, rest remainder of each minute.

Conditioning WOD:

5 Rounds for time of:

5 Hand Release Push-ups
7 Toes-through-Rings
Handstand Walk 6′

Results (Partial, second half to be posted)

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Gym Cleaning:

Cleaning Up

“The Clean” with Kelly Starrett and Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]

Toes go through the rings:

Toes THRU Rings_Mark

Tomorrow we will host the 31Heroes fundraiser Team WOD for the second year in a row:

  • Starting at 0930 (full) and running in waves at 1030 and 1130. 
  • If you do not have a team them you can show up at 1030 and we will pair you up or you will go solo and complete this WOD as a 31 Minute AMRAP in which after completing one round you will run 400m with weight. 
  • One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. It’s the least we can do for the troops and one we wholeheartedly support.

"Randy"

For Time:
75 Power Snatches (75#/55#)

Skill Work:

Pick a “goat” and work on it

Results 

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Jenna_Power Snatch

This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).

Randy is an all out barbell sprint. Halfway through the back tightens, the shoulders burn and the heart is pounding. It’s like 7 minutes of burpees. Only better because it’s a barbell. Like any Hero workout, knowing what it’s for is important and makes you go harder.

Evan_Power Snatch Teri_Power Snatch

Well said. Read it: 10 Reasons Why CrossFit Isn’t Working For You by CrossFit South Bay

Saturday is the 31Heroes WOD. Sign up. Get a partner. Buy coffee. Details here. We have three heat times. 0930 (full), 1030, and 1130. Sign up on the whiteboard in the gym.

Upcoming Events:

Seminar/Clinics: 

8/23 King CrossFit: Rocktape Power Taping Clinic for CrossFit Athletes

Local Competition:

8/11 Maple Valley Crossfit Benefit Team Throwdown for Africa

8/26 WODFest at Gasworks Park in Seattle

7 Up

Strength WOD:

3-3-3-3-3
Deadlift

* “Touch and Go” Reps, 15 minutes total.

Conditioning WOD:

7 Rounds for time of:

7 Kettlebell Swings (70#/53#)
7 Toes-to-Bar 
200m Run

Results

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DL_Meg KB_James and Aaron

Twinsies! 

Twins

Seriously I go to the Games and buy 25 t-shirts and Sean happens to wear the same one as me today?

The Best Gym For Startups: CrossFit” by Gregory Ferenstein, Tech Crunch.

Headed to the Olympics: Erin Cafaro” by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

Cluster

Strength WOD:

3-3-3
Squat Clean Thruster aka “Cluster”

* “Touch and Go” Reps; take 2 warm-up sets first. 60-90 sec rest between sets.

Conditioning WOD:

5 Rounds for time of:

5 Squat Clean Thruster (135#/95#)
10 Chest-to-Bar Pull-ups

Results

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C2B_James P

Katie_Clean Thruster Lynn_Clean Thruster

The Cluster (Squat Clean Thruster). It lives up to its name. This takes the thruster to a new level of suck. Do a bunch of them and it’s a cluster.

Read this post from Rob below. I couldn’t agree more.

“CrossFit is My Cheers” from CrossFit Dad’s Blog. 

Up and Down

For time:

20 Box Jumps (24″/20″)
30 Hand Release Push-ups 
40 Wall Balls (20#/14#)
50 Double-Unders
100 AbMat Sit-ups
50 Double-Unders
40 Wall Balls
30 Hand Release Push-ups 
20 Box Jumps 

Results

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Rob_WB Michelle_DU

Today was raining PR’s on double-unders. Natalie, Kyle, and Christa all got them. Both Kyle and Christa got theirs in the 7pm class and Molly learned to ride Ash’s bike after the same class. What do those things have in common? My class. Boom. (Natalie PR’d this morning so Michelle can claim that one). 

Get your team signed up for 31Heroes this Saturday! Read here for details.

Kim_KB Snatch Get a Grip

Notes:

Read this: “CrossFit is Dangerous??? And How It Very Literally Saved My Life” by Miranda Oldroyd

Simply being stronger saved CFHQ Trainer Miranda Oldroyd from the very real possibility of becoming paralyzed after a car accident that left her with a broken neck…that the ER missed and she didn’t know about for over 2 weeks! This story is a good testament to why getting fitter benefits you in ways you don’t always think about.

Weightlifting at the Olympics: Records Tumble As Kim Takes Gold

If you have time, stream the men’s and women’s Olympic Weightlifting events. It will make you feel completely inferior and pathetic the next time you snatch or clean at the gym.

Team Helen-ish and 2012 CF Games Chipper

Main Class:

As a team of 2 complete the following work for time:

Run 2400m 
180 Kettlebell Swings (53#/35#) 
120 Pull-ups 

* Break up the work as a team in any rep scheme (i.e. one round, 2, or even 6 rounds. Or do all the running then break up the exercises). 

** One partner works at a time, split all reps up w/partner and alternate KB and Pull-ups however you want except both partners MUST run together. 

Advanced RX Class:

2012 Reebok CrossFit Games Chipper

For time: 

10 Overhead Squat (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thruster (135#/95#)
10 Power Clean (205#/125#)
10 Toes to Bar 
10 Burpee Muscle-ups 
10 Toes to Bar 
10 Power Clean
10 Thruster
10 Box Jump Overs 
10 Overhead squat

Post total time.

Results

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How to spice up a box jump or a burpee? Jump over something!

Josh_Over Box Jump

Ash_Burpee Over Plates

Men’s Chipper Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

Notes:

If you earned your 100 WOD T-Shirt or are close and want one then we need your size to get a batch ordered.

Next weekend is 31Heroes. Get your partner, sign up on the whiteboard for your slot. More details are here. Read the info at the link, register, and remember to bring in some ground coffee to donate for Frank’s unit that is serving our country in Afghanistan. Let’s show our support for the heroes currently serving as well as honoring the 31 who have fallen.

Last night was the SRCF Margarita Fest at Ana’s Mexican Family Restaurant. Good times were had with a big group, good food and of course margaritas! We will have to do this again. As Jim Mc said “thanks Anna for having a restaurant so we can all drink together”!

Margarita Fest Margarita Fest 2